backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
180 backblasts
KITCHEN SINK · APR 30, 2025
Backblast! BOP Kitchen Sink Style
Brought a BOP to the Kitchen Sink. WARMUP: Not enough time for a standard warmup. Warmup was reviewing the list of exercises on the BOP as there were some combo exercises , PAX performed 2-3 reps to ensure they…
KITCHEN SINK · APR 23, 2025
Backblast! Sandlot Stations ?
Disclaimer Shared and Injuries reported WARMUP: All x 10 Windmills Cherry :cherries: Pickers Hillbillies Walkers Imperial Walkers Mosey around lot THE THANG: Circuit Training composed of 3 Rounds with 8 Stations and 3…
KITCHEN SINK · APR 16, 2025
Backblast! Rosie does the dishes
WARMUP: • 25 SSH (IC) • 10 Windmills (IC) • 10 Imperial Walkers (IC) • 10 Merkins • Mosey 100 yards and back THE THANG: Main Workout (35 mins) ? Circuit 1: Strength + Movement (12 mins) 3 Rounds – 40 seconds work / 20…
KITCHEN SINK · APR 9, 2025
Backblast! 4 corners of pain in the sink
WARMUP: A little plank calf stretch, Moroccan Nightclubs, Windmills, Strawberry Pickers THE THANG: Mosey with sandbags to start, overhead sandbag carry’s to the pillars, 1 min wall sit with sandbags then drop bag and 1…
KITCHEN SINK · APR 2, 2025
Backblast! A TO B
WARMUP: - 15 SSH - 15 CASBAH #2s - 15 IW - 15HW THE THANG: We grabbed our trusty sandbags and shuffled to the first light pole “A” by COT. Destination “A TO B” even though Halfback, Wooden Leg and @3-Way were missing……
KITCHEN SINK · MAR 26, 2025
Backblast! Rinse and repeat
WARMUP: Yep THE THANG: 10 deadlift mosey to next station 10 deadlift, 10 row, mosey back to first station 10 deadlift mosey to next station 10 deadlift, 10 row mosey to next station 10 deadlift, 10 row, 10 cleans mosey…
KITCHEN SINK · MAR 12, 2025
Backblast! Strength in Motion, Buckets of Pain and
Pre-Workout Prep Pulled into the gloom at 4:45 AM—silent, still, and completely void of movement. With no one in sight, I set up three lanes with four stations each: • Cone 1: 5-gallon buckets filled with bricks for…
KITCHEN SINK · MAR 5, 2025
Backblast! Pillars of Pain - Part II
No warm-ups, straight to the pillars. Partner exercise. Partner 1 started at Pillar 1 (Squat Thrusters), Partner 2 started at Pillar 17 ( Bent over Rows). Reps = Pillar #. Once Partner 2 completes reps, flip flops with…
KITCHEN SINK · FEB 26, 2025
Backblast! GoRuck's Valentine's Day Massacre
Straight from the email inbox, delivered from GoRuck's Tribe workouts, we performed The Valentine's Day Massacre-Post Mortem (or most of it, at least) WARMUP: Carry all sand bags to our starting point for a few of the…
KITCHEN SINK · FEB 19, 2025
Backblast! Kitchen Sink 2/19/25
WARMUP: SSH, cherry pickers, IWs, Mtn climbers, shoulder taps dynamic movements around the traffic circle THE THANG: buy in 100 squats with bag on shoulders, move to back of school (15 merkins while moving at various…
KITCHEN SINK · FEB 12, 2025
Backblast! Loaded Failures up
WARMUP: Yea. A light mosey a few movements, like throwing the bags. THE THANG: Kitchen Sink: 10 Cleans 10 Back Squats 10 Manmakers 10 Rows Move with the bag, do it again. 10 Lateral Lunges 10 Squat Thrusters 10 Burpee…
KITCHEN SINK · FEB 5, 2025
Backblast! Simple, but not easy
14 at the Sink this morning survived a surprisingly difficult beatdown. Conditions were not terrible for February (40s with a breeze). Here’s what we did. Warm Up - 10 Low Slow Squats (IC) - 10 Merkins (IC) - 10…
KITCHEN SINK · JAN 29, 2025
Backblast! Pushing & Pulling The Sink
Disclaimer, Mission, Core Principles, Credo WARMUP: A little jogging with warm-up exercises thrown in. THE THANG: Partner up. This was easy due there only being 4 of us. The original plan was for a 2min timer but during…
KITCHEN SINK · JAN 22, 2025
Backblast! The Safe Sink
WARMUP: A little of this, a little of that... THE THANG: We took our rucks and sandbags and traveled to the top of gentle slope of the entrance to the school in the hopes of finding a less icy spot. We were…
KITCHEN SINK · JAN 15, 2025
Backblast! Carry the heavy stuff, makes carrying t
Buy-In: 10 Man-Makers, 20 weighted squats, 30 SSH + Mosey around parking lot Lunge Walk the back of the school, ~200 yds: - 20 merkins in cadence - Lunge walk 20 paces with sandbag racked on back - 10 low slow merkins…
KITCHEN SINK · JAN 12, 2025
Backblast! Toss and Carry
WARMUP: 10 merkins. Lap around the lot to go through the workout. THE THANG: A big lap around the soccer field with four stations. Each station had 30 reps of an exercise and then one partner would toss the bag while…
KITCHEN SINK · DEC 18, 2024
Backblast! Old School Pantheon Pillars of Pain
WARMUP: SSH, WM, IW, CP, ground work THE THANG: sandbag chase, 4 corners, man maker pillars of pain MARY: ANNOUNCEMENTS: read your newsletter COT:
KITCHEN SINK · DEC 11, 2024
Backblast! Pillars of Pain
Lots of rain this week, but it didn’t prevent the three men from tackling a sandbag workout. We set our bags down for warm-ups (SSHs, IWs, WMs). Big lap around the field and back to the front of the school. Sandbag…
KITCHEN SINK · DEC 4, 2024
Backblast! Blasting backs for peggers
WARMUP: A brisk jog that left the Q too winded for the rest of the stretches and exercises to be called correctly. The pax held strong and performed them correctly anyways. THE THANG: Four corners of pain consisting of…
KITCHEN SINK · DEC 2, 2024
Backblast! Ranger Merkens
WARMUP: YOG with stretches mainly to the groin region THE THANG: 4 corner Loops round the parking lot with curls, squats, curls, and dead lifts. Dora - Ranger Merkens 75, Overhead Press 75, farmer carry to other side of…
KITCHEN SINK · NOV 20, 2024
Backblast! Failure is fine
WARMUP: Gathered with our sandbags and left those for a quick mosey after a quick disclaimer. Came back for SSH, windmills, low slow squats, merkins, cherry pickers. THE THANG: Came back to our sandbags and took our…
KITCHEN SINK · NOV 13, 2024
Backblast! Boys to Men
Light attendance at The Sink. I had to modify the workout since I planned a partner workout. Workout started at the front of the school. Four corners around the carpool loop. First stop, Man makers, rows, overhead…
KITCHEN SINK · NOV 6, 2024
Backblast! Suicides with Hill repeats and Sandbags
WARMUP: SSH, Merkins, Mt Climbers THE THANG: walk to the top of the hill at Hubert Graham way/Good Hill Rd (Walmart Hill). Wait a few seconds while farmer only picked the FNG that arrived late. 10 poles down the hill…
KITCHEN SINK · OCT 16, 2024
Backblast! Show up for the man next to you
WARMUP: Take all weight 1/4 mile to COP Low slow squats with weight x 10 Hold people’s chair and do Moroccan night clubs x 10 Rucks off and 25 seal jacks I/C 10 Windmills I/C Rucks on Imperial walkers x 10 I/C Hillbilly…