BackBlast Building Blocks

Building Blocks

Warm up mosey Tempo squats, LBACs, Reverse LBCAs, Cherry pickers Lines with lunges and squats for the squeeze, high knees, butt kicks and a sprint. Block work: 10 OH Press, 15 Block swings, 20 Triceps extensions, 25 Block squats, 30 Muricans, 35 Block Humpers 1 lap around the church in between each exercise picking up …

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BackBlast These colors don’t run, but these PAX do!

These colors don’t run, but these PAX do!

I love a good theme and didn’t realize that I was on Q for President’s Day. I was excited to see no HCs for a prerun (otherwise I could have been convinced to join) but did have high expectations for the beatdown with several texts and HCs on Slack. Proper rhetoric was executed (1 minute …

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BackBlast 2/15/23 BombSquad pre-birthday pull up prep beatdown.

2/15/23 BombSquad pre-birthday pull up prep beatdown.

Conditions: 50 degrees, light wind, dark, dry. 11 pax posted to celebrate the last day I would be 35 by working out their backs, arms, abs, and legs with me in the gloom. Disclaimer and Warm Up: My failed attempt to teach 8 count body builders started us out with a good laugh. Turns out …

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BackBlast K.I.S.S.


AO: BombSquad Conditions: 42 and chilly, but not too bad Well I told myself that I would do my best to start reaching out to kotters around the region that have been on my mind recently, as its always great to get some #HIM that we all know back into the gloom. Lucky for me, …

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BombSquad It’s raining PAX

It’s raining PAX

Completed disclaimer including fumbling my words as is typical for a Monday morning. Rain was light at this point. Began with typical warm up including SSH, temp squats, TTT, windmills, little baby arm circles, over head clap…….rain was getting heavier at this point After warm up; light run around the AO landing at the student …

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BackBlast A Bit of Both

A Bit of Both

I arrived at the AoQ at 5:20 to begin setting up with Pikachu’s assistance (and torture devices), Beefsteak and Jeter were out running somewhere (separately). After setting up too much equipment that was hardly used, I caught up with Doughboy for the very end of his run, then did a little social warm-up as PAX …

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BackBlast Long March

Long March

So in honor of MLK Day, I had to come up with something. I trolled F3 Nation slack for some ideas, but didn’t see anything I truly liked. Few days prior at Warthog, Baggage pulled a string of pearls out for his birthday Q, which was fun. A little research on the heroics of Martin …

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BackBlast Thrust into ’23

Thrust into ’23

Weather: 51 degrees. Fog setting in around 5:45am. Warm-up on the go: Imperial walkers, LBACs, cherry pickers, and ‘mericans (23). Partner Block work: Station 1: Combined 100 Block swings – Partner 2 mosey down and back. Station 2: Combined 150 Block Humpers- Partner 2 does 20 Bulgarian squats then swaps out. Station 3: Combined 200 …

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BackBlast 12/28/22 Bomb Squad, Lifts and Laps

12/28/22 Bomb Squad, Lifts and Laps

-Conditions: 30 degrees, no wind, dark, dry, sky’s clear. 10 pax posted to work off some Christmas cookies at a slightly warmer beat down than the previous few days have offered and discovered that 30 degrees is significantly more comfortable workout weather than 20 degrees and shouldn’t prevent anyone from posting. For all the fair-weather …

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