backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
306 backblasts
THE RANCH · DEC 11, 2025
Backblast! Transparent Thought Life
WARMUP: 50xSSHIC followed by a short mosey to our first pain station. THE THANG: At the end of the warm-up mosey we found ourselves at the entrance to the loop at the front of the school. Played Catch Me If You Can with…
THE RANCH · DEC 4, 2025
Backblast! Jack Webb Meets Track and Field
It was a balmy morning at The Ranch but the fellowship and mumble chatter kept everyone warm. Thang: Headed over to the track for an Indian run with burpees. 4 Laps followed by a Mr. Jack Webb. Jack Webb - 1 Merkin and…
THE RANCH · NOV 20, 2025
Backblast! Doom Loop
Started with a mosey run Warmup: SSH, Windmills, Imp walkers, Moroccan N/C, low slow squats, arm circles, peter parkers, plank stretches. Doom Loop: start on the line with 5 burpees, run to the wall and climb up/over…
THE RANCH · NOV 13, 2025
Backblast! Longevity
WARMUP: dynamic mobility movements followed by SSH, cherry pickers, IW's, paeter parkers, parker peters THE THANG: mosey to front of middle school- 3 sets of 20 step ups, 20 derkins, 20 LBCs 3 sets of 20 dips, 20 calf…
THE RANCH · NOV 6, 2025
Backblast! Weinki on the fly
WARMUP: series of ssh and merkins THE THANG: I ran around and made up the workout on the fly and don’t remember the specifics. Lots of lunges. Lots of merkins of different varieties. Burpees. Wall muscle ups. Lots of…
THE RANCH · OCT 23, 2025
Backblast! Pain and suffering with a happy ending
WARMUP: - Moroccan nightclubs - Windmills - Cherry pickers - Imperial walkers Mosey to benches and do a W.A.S.H. - 50 hand release Werkins - 50 American Hammers - 50 Step ups (25 each leg) - 50 Hip thrusts THE THANG…
THE RANCH · OCT 16, 2025
Backblast! Hidden Valley Ranch
WARMUP: SSH, WM, CP, IW, Broga THE THANG: Mosey to SMS car loop 30 Reps of the following: Merkins Squats LBC’s Monkey Humpers - Run car loop Repeat above / 20 reps - Run car loop Repeat above / 10 reps - Run car loop…
THE RANCH · OCT 9, 2025
Backblast! Christmas in October
WARMUP: ssh, windmills, imp walkers, Peter parkers - all in cadence THE THANG: the old 12 days of Christmas workout. The days were as follows: 1 kraken burpee 2 bomb jacks 3 navy seal merkins 4 shoulder taps 5 crab…
THE RANCH · SEP 25, 2025
Backblast! Who likes burpees?
WARMUP: SSH, merkins, windmills, squats THE THANG: Grab a rock 1-1-1, 2-2-2,…..10-10-10 of curls-press-tricep extend Ascending ladder of: SSH Merkins Squats Big boys Run to end of parking lot and back Start with 10 of…
THE RANCH · SEP 18, 2025
Backblast! Cones and Reps at The Ranch
WARMUP: Quick mosey with a stop for mountain climbers, MNC, low slow squats THE THANG: Mozy over to Springfield Middle School where we placed four evenly-ish spaced cones the length of the drop off before you get to the…
THE RANCH · SEP 11, 2025
Backblast! "9/11 Tribute WOD" - Modified version o
WARMUP: - 9 Side Straddle Hops - 11 Windmills - Plank to Down Dog, Calf stretch’s to Up Dog THE THANG: - 2,001 meter (1.243 miles) run to symbolize the year; - 175 squat thrusters, representing United Airlines flight…
THE RANCH · SEP 11, 2025
Backblast! Round about
WARMUP: windmills, cherry pickers, imperial walkers THE THANG: increasing reps from 10-40 by 10 Flutters, hello dolly, squats, my climbers, imperial walkers, LBC, merkins, ssh, shoulder taps, plank jacks. Mozy around…
THE RANCH · SEP 4, 2025
Backblast! Benevolence in the darkness
WARMUP: • Side Straddle Hops (SSH): • Imperial Walkers: • Moroccan Nightclubs: • Low Slow Squats • Merkins • Broga THE THANG: DORA • 100 Merkins • 200 Squats: • 300 LBCs (Little Baby Crunches) Perform each exercise for…
THE RANCH · AUG 28, 2025
Backblast! History of Rosie
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Moroccan night clubs, windmill, mosey around the lot THE THANG: Rosie moves to CNY - 14 reps for merkins, squats and flutters x2 Bear crawl to next spot 12 reps for…
THE RANCH · AUG 21, 2025
Backblast! Stang Returns To The Ranch
WARMUP: 15 Hill Billy Walkers, 15 Windmills, 15 Moraccian Night Clubs THE THANG: Mosey to speed bumps at Middle School Drop Off Line. Each exercise starts at 4 reps then goes up by 4’s to 20 reps with a different mode…
THE RANCH · AUG 14, 2025
Backblast! The Man Behind Cohiba
Warm-Up: SSH – 20 IC Imperial Walkers – 20 IC Windmills – 10 IC Merkins – 10 IC Thang 1 — Rancher’s Gauntlet: Cone 1 – 15 Burpees Cone 2 – 15 Squats Cone 3 – 10 Carolina Dry Docks Cone 4 – 15 Jump Squats Repeat x2 Thang…
THE RANCH · AUG 7, 2025
Backblast! Fat Amy
WARMUP: 20 SSH IC 10 Windmills IC 10 Cherry Picker IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 5 Burpees OYO THE THANG: 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20…
THE RANCH · JUL 31, 2025
Backblast! A Whole New World
Some of this may have been modified. Maybe. Thrillville is the latest amusement park from the mind of Drop Thrill. Will you survive the day? Parking Lot - Time to pay up! Round 1 = 2 Burpees Round 2 = 4 Burpees Round 3…
THE RANCH · JUL 24, 2025
Backblast! Failure is where the story begins
WARMUP: the usual suspects THE THANG: Jack Webb’s at the benches with step ups and Bulgarian split squats (4rounds) and then at the playground with merkins and pull-ups (7 rounds) So as Rainmaker asked during the…
THE RANCH · JUL 10, 2025
Backblast! Circuit of sweat
WARMUP: SSH, windmill, hillbilly, imperials, plank jacks, broga THE THANG: DORA - 100 merks, 200 big boy, 300 squats CIRCUIT - 4 rounds of 15 jump squats, 20 calf raises, 25 step back squat, 30 sec wall squat MARY: yes…
THE RANCH · JUL 3, 2025
Backblast! No Warmup - Just Work On The Ranch
WARMUP: Nope THE THANG: Run to the close end of the loop at SMS. 25 Merkins I/C Run to the other end of the loop, 25 Squats I/C Run to the other end, 25 Heels to Heaven Run to the other end, 25 Freddy Mercury's Line up…
THE RANCH · JUN 26, 2025
Backblast! The Ranch in Cadence!
WARMUP: SSH, Stretches, Merks, Mosey, Squats, Walkers, Nightclubs, and some core work. THE THANG: Ladder work w some cones that labeled the reps and exercise. We all started with BombJax at the bottom of the ladder and…
THE RANCH · JUN 19, 2025
Backblast! The Ranch
WARMUP: lower legs stretch, Side straddle hop, Merkins THE THANG: pair up and carry coupons to the school, wall sit each person hold coupons 30 seconds and pass to next person. Wall sit pass coupon and then 1 burpee…
THE RANCH · JUN 12, 2025
Backblast! Just Keep Sowing
WARMUP: Was a couple minutes late so Sasquatch lead the warm up with some merkins, Peter Parker’s, and broga. THE THANG: Jogged over to the front of the elementary school Reps—21-15-9 Merkins and Squats - Shared that my…