backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
138 backblasts
LAZARUS · SEP 25, 2025
Backblast! MOT Ladder O’ Pain
WARMUP: Some light stretching THE THANG: mosey to the big parking lot, start at the far south end, MOT called to next row of parking spots and then an exercise 1. Merkin inch worm 10BBSU 2. Lunge walk 20CDD 3. Crab walk…
LAZARUS · SEP 18, 2025
Backblast! Set the standard
WARMUP: basic THE THANG: Timed 1-Mile Run – Target 8 minutes 4 corners, 2 rounds - around the theatre 1.Merkins – 30 2. Squats – 100 3. Big Boy Situps – 50 4. Broad Jumps – 20 yds 1.Bear Crawls – 20 yds 2.Lunges – 20…
LAZARUS · SEP 11, 2025
Backblast! Lazarus
WARMUP: Mountain climber, side straddle hop, and Bear crawl THE THANG: remember 9-11-01 why it’s important! MARY: Talked about significant issues that took place on 9-11 ANNOUNCEMENTS: read slack COT: yes
LAZARUS · SEP 4, 2025
Backblast! Escalator and More
WARMUP: SSH, Windmills, Imperial Walkers, Hillbilly Walkers, stretchy things. THE THANG: Moseyed to the lot in front of the theater. Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear…
LAZARUS · AUG 28, 2025
Backblast! Whats the point of this
Sometimes I wonder if a 'backblast' is important. Yes, I can here the admins now screaming their doctoral rhetoric at their phone screens. 'Its for new guys to get ideas', 'Its to share with people that weren't there'…
LAZARUS · AUG 21, 2025
Backblast! Lazarus - 8/21/2025
WARMUP: - 10 Side Straddle Hops - 10 Windmills - Plank to Down Dog, Calf stretch’s to Sunrise THE THANG: Mosey to hill on Red Stone behind Biergarten 25 Inchworm/Walkin Merkins Bear crawl to top of hill 25 Tip-Toe…
LAZARUS · AUG 14, 2025
Backblast! Lazarus - Rising In The Rain
WARMUP: Not so much, we just got moving. THE THANG: The destination was the Red Ventures parking deck. We made our way with a few stops along the way. Run a bit: Merkins, Mountain Climbers, Carolina Dry Docks Run a bit…
LAZARUS · AUG 7, 2025
Backblast! NO miles/NO smiles
Disclaimer and since we had a FNG went over the 5 core principles. Always free Open to all men Outdoors rain or shine Peer led in rotating fashion Ends in COT Also discussed modifications and since I am nursing a…
LAZARUS · JUL 31, 2025
Backblast! People’s Q
I tried something a little different today and had a people’s Q. I started us off with a little warm up then Rosie picked up the Stick as we moseyed to the front of the movie theater. I thought we were going to watch…
LAZARUS · JUL 24, 2025
Backblast! Freaky Thursday
WARMUP: SSH, Windmills, Low slow squat, cherry pickers, merkins, mosey THE THANG: EMOM 9 mins of heavy merkins and merkin variants, 2 sprints mixed in 3 rounds of 3 mins with Jump squats, grinders, squat to calf, wall…
LAZARUS · JUL 10, 2025
Backblast! Power in 2
WARMUP: Mosey to front of theater Ssh Lss Moroccan night clubs Plank Mountain climber Updog Downdog Runners stretch THE THANG: Short mosey in parking lot 4 corners in parking lot 1. Mountain climbers x 5 2. Carolina dry…
LAZARUS · JUL 3, 2025
Backblast! Gratitude at Lazarus
WARMUP: Jog to East side of the theater - you can’t have enough of the East side! SSH’s Moroccan night clubs Cherry pickers Windmills Merkins Downward dog stretch D.I.D. THE THANG: PART 1: 5-10-15-20 ladders with…
LAZARUS · JUN 26, 2025
Backblast! Balls and Burpees
WARMUP: SSH, Merkins, windmills THE THANG: Mosey behind the movie theatre Run to each of the 8 parking spot sections and perform ascending reps (1-8) of the below exercises, then run back to beginning (~100 yards) SSH…
LAZARUS · JUN 19, 2025
Backblast! Goose got loose
WARMUP: SSH, Cherry pickers, moroccan night clubs, low slow squat, THE THANG:Circuit 1: Bear Crawl Burner (10 minutes) Perform 3 rounds, or AMRAP in 10 min: • Bear Crawl Forward 20 yards, then reverse crawl back • 15…
LAZARUS · JUN 12, 2025
Backblast! One Man in a Webb
A light warmup was done with SSHs, arm circles, windmills and a few stretchy things. It was about 5:20 am and it’s just me, myself and I. At this point I had a decision to make; do I get back in the car, go to the…
LAZARUS · JUN 5, 2025
Backblast! Recycled in the rain
WARMUP: 10 Windmills 10 Imperial Walkers THE THANG: Modified 4 corners with three rounds of 30, 20 and 10 Station 1 - side straddle hops - Donkey kicks - Penguins - Run Station 2 - Mountain climbers - Squat jumps …
LAZARUS · MAY 29, 2025
Backblast! Bald WOD
WARMUP: SSH, Windmill, IW, Honeymooner, Downward Dog THE THANG: Round 1: 20 reps of Merkins, LBC's, Squats - Run Lap 20 reps of Dips, BBS, Monkey Humpers - Run lap 20 reps of SSH, Lunge (10 E/L), Incline Merk. - Run lap…
LAZARUS · MAY 22, 2025
Backblast! Beautiful morning for Burpacides and 4
WARMUP: SSH / Windmills / Moroccan Night Clubs / Low Slow Squats / Cherry Pickers / Merkins THE THANG: Mosey around the shops and avoid delivery trucks. Had to the lot behind the theater and start burpacides. The…
LAZARUS · MAY 15, 2025
Backblast! skinny arms
WARMUP: - SSH / CP / IW / WM THE THANG: - 4-corners: 2x sandbag / 2x cindy / 2x abs / 2x kettlebell - tire flip: 2 teams - Jack Webb: 1:4 Merkins + OH clap MARY: - 6-count burpee ANNOUNCEMENTS: - read your newsletter…
LAZARUS · MAY 8, 2025
Backblast! Back to School
We warmed up with the Motivator and then did some stretchy things. We moseyed around TJ the front of the theater where we went to school. Billy Madison inspired workout — 1 exercise 12 reps, for each grade. As we…
LAZARUS · MAY 1, 2025
Backblast! Lazarus Preps the Murph
WARMUP: SSH, Hillbilly Walkers, Cherry Pickers, Windmill, Merkins, Stretching THE THANG: Run 0.375 Miles, then 25 BBS, 50 Merkins, 75 Squats, Then run 0.375, 25 BBS, 50 Merkins, 75 Squats, repeat 4x MARY: 5 Burpees…
LAZARUS · APR 24, 2025
Backblast! Tour de parking lot
WARMUP: SSH Imp Walker Hillbilly Walker Low slow squat Merkin BROGA THE THANG: Bear crawl Merkin compound Stair run ab gauntlet Bear crawl CCD compound Dora Slam ball Jump rope Dips Overhead press 2 sets and switch…
LAZARUS · APR 17, 2025
Backblast! Hardwood Sighting and 24 Islands of Fun
F3 Lazarus Bootcamp - 4/17/25 Warmup: SSH Imperial Walker Windmill Hillbilly Walker Cherry Picker Merlin Peter Parker’s The Thang: 24 Islands of Fun Do 12 reps at each parking lot island of the exercise below. There are…
LAZARUS · APR 10, 2025
Backblast! Lazarus
WARMUP: 10 side straddle hops 10 slow low squats 10 windmills THE THANG: started running in parking lot moving towards Red Stone theatre, Dosie Dough on left side then right side Dosie Dough. Running for a quarter mile…