Tag: Backdraft

We’re not worthy!

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WARMUP:
Moroccan night clubs, low slow squats
THE THANG:
The full zipper. Ascending burpee count starting at 1 each time you cross over Spring St. (1 then 2 then 3…). On the right side of the zipper 20 Fat Bastard sumo squats and 10 We’re Not Worthy’s. On the left side of the zipper 20 Mojo mountain climbers (just regular mountain climbers) and 10 merkins
MARY:
ANNOUNCEMENTS:
COT:

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Round About

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WARMUP: Yea, interspersed with burpees
THE THANG: A bit ADHD

  • 7s on the hill behind sugar creek
  • merkins, squats, and bulgarian split squats in front of the school
  • bear crawl the front wall of the elementary school with a merkin at each window
  • pistol squat w/ leg raise behind the school
  • Cinder blocks and the pull-up bar
  • 5 called pull-ups
  • 10 deadman to barbarian with the block
  • 5 oyo pull-ups and knees to chest
  • 10 thrusters
  • 5 oyo pull-ups and toes to bar
  • 10 deck squats with the block
  • Some mary

ANNOUNCEMENTS: newsletter
COT: was held, but often my tongue is not held in check. So, I brought that up.

Eggo seemed tired
Splinter modified the workout to walk around wearing his wife's weighted vest. Must be close to getting back from injury

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Blimps are fun

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Another super humid morning but it was great seeing 11 other guys show up to get the day started right. Quick disclaimer then mosey around park stopping at each swing for 2 exercises. 10 counts of imperial Walker's, cherry pickers, tempo merkins, low slow squats, wide arm merkins, etc. Mosey down trail behind park to the grass hill for accumulating BLIMPS. 5 burpees, then either run up big hill or smaller side hill and return. 5 burpees, 10 lunges, nur up hill. 5 burpees, 10 lunges, 15 imp squat Walker's, bear crawl up hill (not my idea but someone really wanted to bear crawl). Same 5, 10, 15, then 20 merkins, run up hill. Same 5, 10, 15, 20, then 25 plank jacks and nur up hill. Last round 5, 10, 15, 20, 25, and 30 SSHs then mosey back to amphitheater. Partner up. P1 does flying squirrel while P2 holds plank. P2 drops to 6 inch plank hold and P1 jumps over. Repeat for total of 8 flying squirrels then flap jack. Yog around amphitheater then rinse and repeat. Yog back to COT for a few ab exercises then times up. Appreciate the opportunity @U08QLQH6J68

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No title, just work

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WARMUP:
SSH, windmill, low slow squats and broga

THE THANG:
Ran the light poles between the elementary and middle school. Backwards. Stopping at each light pole adding one merkin each time we stopped.

Moved over to the basketball court for some leg and speed work

Kriss kross down and bac
Bounces down and back – ask someone who was there. Hard to explain in a backblast but it sucked.

Moved to the benches for LBCs with feet on the bench

Plank with feet on bench
5 merkins

Repeat all of the above for another round

Move over to picnic tables for two rounds of dead lifts and LBCs.

COT for hip exercises to finish the workout
MARY:
ANNOUNCEMENTS:
COT:

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Simple and sweaty

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I saw something online about how the 21-15-9 series was the most optimal workout routine so I decided to test it out. Quick disclaimer, light jog around the lot, some warm-up stretches, then pick up bags and move to front of school.

21 reps each of clean and presses, bent over rows, and jump overs. Front rack carry bag to end of columns and back. Repeat same 3 exercises but 15 reps of each. Bear hug carry bag to end and back. 9 reps of same 3 exercises then front rack carry down and back.

Next series is walk over push ups, squats with bag on back, and over the shoulders. 21 of each, single shoulder carry down and back. 15 of each, other shoulder carry, 9 of each, then front rack carry down and back.

Over head carry to end of columns. Bag toss to next cross walk. Back to COT and finish with 21 big boys. Solid work by all PAX. Thanks for opportunity @U088CUMTQ05

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Double trouble at The Rock

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WARMUP: cherry pickers, iws, merkins
THE THANG: 1st half mosey to marina. 11s with bear crawls and crawls bears. Merkins and squats. Shuffles with big boys. Mosey back to death hill. 5 rounds push hard up hill 15 merkins, 15 squats recover run down at bottom 5 burpees and 10 flutters 5 rounds. Mosey to pull up bars 5,4,3,2,1 with 10 bench dips in between each set. Mosey back to Cot for 25 bicycles and 10 big boys
MARY:
ANNOUNCEMENTS: newsletter
COT: prayers for family, marriages and leading our kids

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‘Merica 250

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WARMUP: 5 Burpees
THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776
MARY: She slept in
ANNOUNCEMENTS: Read your various newsletters
COT: Remembered what our fore fathers sacrificed for our freedom, we remembered U-Haul and presented Bowser with U-Haul flag.

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Chutes and Ladders 🪜- Round 2

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Backblast! 1 Jarvis + 1 Bobber = Acceleration
DATE: 2026-06-09
AO: The Ballroom
It was a steamy morning at Slow Burn and the PAX were chomping at the bit to accelerate.

Quick warmup with the stretching and we were off.

Over to the hill for some Chutes and Ladders. 🪜 There were two cones at each station and the PAX had to choose one of them. If they chose a C we had to Chute (run) up to the top of the hill. If it was an L we would run up to the next rung on the ladder. Each rung had two cones and some exercises. I think the PAX had drone footage of me setting up the cone this morning as they found almost all of the Ladders this morning.

Back to COT for prayers and praises.

JWow

Chutes and Ladders 🪜- Round 2

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