backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
180 backblasts
KITCHEN SINK · WED APR 29
💰 Sandbag Extravaganza 💰
WARMUP: SSH, Moroccan night clubs, arm circles, low slow squat, downward dog, hip openers THE THANG: we had 40’s, 60’s and on 80#… shoulder the sandbags and go for a walk around the soccer field, stop halfway, circle up…
KITCHEN SINK · WED APR 22
Last min v2
WARMUP: yes THE THANG: deck of cards, see picture. Gear was on, ruck, sandbag. Jokers meant carry all the gear for ~100 yards. MARY: stretches ANNOUNCEMENTS: yes COT: yes
KITCHEN SINK · WED APR 15
Sandbag & Rucksack workout
WARMUP: - 20 Side Straddle Hops - Down dog (stretch out the calves) to up dog - 20 Big Arms Circles 10 forward and 10 back THE THANG: Move with rucksacks and sandbags to the crosswalk by the baseball field. Traverse…
KITCHEN SINK · WED APR 8
Everything and All of Them Smokin Workout
Warm-Up: SSH x 25 Imperial Walkers x 15 (IC) Moroccan Night Clubs x 20 (IC) Windmills x 10 (IC) Strawberry Pickers x 10 (IC) Cheese Shredder Block 1: Load & Move: AMRAP (5 minutes) x 2 Rounds: Sandbag Clean to Shoulder…
KITCHEN SINK · WED APR 1
Lots of Lunges
WARMUP: WINDMILL,STRAWBERRY PICKER,MOROCCAN NIGHT CLUB, SSH THE THANG:Bag Toss, Over Head Press, Squats, High Pulls, Man Makers, Over Head Ruck around parking lot. 10 REPS EACH EXERCISE. MARY: LBC'S,FREDDY MERCURY, BOX…
KITCHEN SINK · WED MAR 25
Off Campus
WARMUP: Old man stretches THE THANG: Ruck w/sandbag to signal light at Hubert Graham. Partner 1 farmer carry sandbags to the first light pole, switch out at each light pole until we reached the bridge. Hopped the…
KITCHEN SINK · WED MAR 18
Backblast! Loaded sink
WARMUP: SSH, Imperial Walkers, Cherry pickers, hamstring stretch, runner stretch, merkins THE THANG: Ruck march with some merkins and squats, partner work with sandbags: thrusters, bent over rows, tosses. Some…
KITCHEN SINK · WED MAR 11
Backblast! Kitchen Sink 3.11.26
Warm ups: SSHs, Imperial Walkers, arm circles. Ruck on for remainder of workout. Carried weight to the front of the school. We each took turns carrying all the bags, bells to the parking island while the other pax…
KITCHEN SINK · WED MAR 4
Backblast! heavy wheel of fortune
WARMUP: - SSH / WM / IW THE THANG: - modified 4-corners in back parking lot (sandbags, bells, wheel, tire), lunges as MoT, sandbags as timer. - Jack Webb with ruck: 1/4: merkins+OH claps MARY: - man-makers in cadence…
KITCHEN SINK · WED FEB 25
Backblast! A Heavy set of the runs
WARMUP: mosey around parking lot and circle up for IC SSH, IW, WM, MNC OH Claps THE THANG: grab bags and head to grass fields Run ~1/4 mile (inside perimeter of fenced field) Bag Work: 10 bearhug squats, 10 bentover…
KITCHEN SINK · WED FEB 18
Backblast! Much like Heroin
WARMUP: brief THE THANG: tried a couple of things. Didn’t feel like YHC did a great job articulating. We moved to the next station and tried a few more. ANNOUNCEMENTS: Will gravitate to a WOD sorta format rather than a…
KITCHEN SINK · WED JAN 28
Backblast! Sandbag fun
WARMUP: Jog a lap then normal mix of SSHs, Walker's, windmills, and merkins. THE THANG: Grab bags and move to front of school. 10 clean & presses, 15 bent over rows, 20 step over merkins. Overhead carry to end of…
KITCHEN SINK · WED JAN 21
Backblast! Good old fashioned ruck and sandbag wor
WARMUP: - Mosey around the entire entrance loop - Merkins x10 - Peter Parker x10 - Parker Peter x10 - Windmill x10 THE THANG: Move to the grass field with just the sand bag. Gather at one end of the field. - Sandbag…
KITCHEN SINK · WED JAN 14
Backblast! Up and Down and Back and Forth
WARMUP: the usual plus Casbah #2s THE THANG: multiple MOT WITH MULTIPLE COUPONS MARY: She came ANNOUNCEMENTS: BTD, D2D, Double run at 6@6ish plus bunks at Veterans Park at 11am COT: Prayers for family and friends and…
KITCHEN SINK · WED JAN 7
Backblast! The Straw
Bell+ruck+sandbag WARMUP: move to the back of the school Drop the sandbag, keep ruck on 15 swings 5 merkins 5 squats 15 swings 4 merkins 4 squats Etc. THE THANG: Leave the bell Bear crawl back to the bag Carry to get…
KITCHEN SINK · DEC 31, 2025
Backblast! NYE Party in the dark.
WARMUP: 25 SSH / 15 Windmills / 15 Cherry Pickers / Broga THE THANG: AMRAP 30min Squat thruster X10 Weighted Merkin X10 Lunge X10 each Flutter kick 4ct X10 Ruck 1 lap 400m Repeat Tabata 20 s on 10 s rest Mountain…
KITCHEN SINK · DEC 24, 2025
Backblast! Peta Lite Beatdown
WARMUP: SSH, Imperial Storm Troopers, Hillbilly Walkers, Moroccan Nightclubs, Windmills THE THANG: upper body circuit of pain stations with sandbag carey in between MARY: LBCs, Freddie Mercury, Homer to Marge, American…
KITCHEN SINK · DEC 17, 2025
Backblast! Facing the mountains of Life
WARMUP: couple exercises to loosen up THE THANG: Ruck 3mi through Tega Cay power line hill and back with squats curls merkins built in MARY: ANNOUNCEMENTS: Christmas Eve convergence COT:
KITCHEN SINK · DEC 10, 2025
Backblast! 12 days of Christmas Sandbag version
Moved over behind school to the playground and basketball courts WARMUP: SSH Hillbilly walkers Low slow squats Broga Shoulder taps Mountain climbers Arm circles THE THANG: 12 days of Christmas Just like the song…
KITCHEN SINK · DEC 3, 2025
Backblast! Diaper Board Circuits
WARMUP: SSH, Bent over Rows, sandbag hear hug with a march. mosey around the lot with some shuffles, high knees and butt kickers THE THANG: 3 circuits. 10 minutes each. 1st circuit - 4 exercises -Bear hug squats x15…
KITCHEN SINK · NOV 26, 2025
Backblast! Lion King
8 men were at The Sink this morning, one ran away after warm-ups. Partnered up for a run/farmer carry - big loop. Stopped at the front of school, shuttle run/bag toss. Lion King, reps stopped when muscles roared Calf…
KITCHEN SINK · NOV 19, 2025
Backblast! Heavy
WARMUP: A little broga THE THANG: A long mosey with rucksacks and sandbags. 2 miles-ish MARY: NA ANNOUNCEMENTS: Read your newsletter COT: It is what it is… Sometimes you get a little lazy and sleep in for a few days or…
KITCHEN SINK · NOV 12, 2025
Backblast! Bag Bear Crawl Bonanza
It was a balmy morning at The Kitchen Sink but don’t worry, we warmed up quickly. A quick warmup and we were off. Thang: Round 1: Light Pole bag toss every two light poles with 10 merkins, 10 squats, 10 LBCs. Leave your…
KITCHEN SINK · NOV 5, 2025
Backblast! Cubbie Gear VQ
WARMUP: SSH Windmill Imperial Walkers Hillbilly Walkers Moroccan Night Clubs THE THANG: Bag throws around the TCES dropoff loop At every light post (10 total?), do the following exercises: 5 - Curls 10 - Squats 15 …