backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
566 backblasts mention “3D”
AMERICAN JACKAL · JUN 23, 2025
Backblast! Bobber in da House
Warmup up SSH windmill Cherry pickers Imp walkers Hillbilly walkers Run down carline and around to bottom of hill. Do some stuff along the way. Toy soldier Butt kickers 11s to top of hill. Picked sign for top Gas…
THE FORT · JUN 21, 2025
Backblast! Cards with Dora
WARMUP: SSH, cherry pickers, Moroccan night clubs THE THANG: quick DORA, 100 merkins, 150 LBCs, 200 mt climbers Card game: Round 1: :diamonds:- dry docks :hearts:- Merkins :spades:- Superman’s :clubs:- shoulder taps…
DAWN PATROL · JUN 19, 2025
Backblast! Looked good on Paper-Too Many Burpees (
WARMUP: mosey tube behind epic chophouse for a COP. Included SSH‘s, mountain, climbers, imperial walkers, squats, and finished with five Burpee‘s OYO. THE THANG: head behind Panera for a starfish WO. Three Burpee’s…
THE COACH'S BOX · JUN 19, 2025
Backblast! Juggs June - Week 3
WARMUP: SSH, Imp. Walk., Ch. Pickers, Up/Down Dog, Merkins.... all IC THE THANG: 1-mile race around marked route on campus (Flag plant to pull-up bars... around & back more or less). The catch... Carry a MINIMUM of 100…
SNAKE PIT · JUN 17, 2025
Backblast! Rose Infested Snake Pit
WARMUP: SSH, Merkins, Windmill, Cherry Pickers, Out of sync Hillbilly walkers THE THANG: 1 man performs 10 sandbag tosses, while the remaining PAX rotate between stations of Goblet squats, Single Arm Rows, Romanian…
THE ARMORY · JUN 16, 2025
Backblast! 25 burpes?
WARMUP: SSH, Cherry picking, Moroccan club THE THANG: Dora-ish 8 workouts with bell 50 ea.( Squats, swings,tri extensions,Curls) run back and forth other end Burpes, SSH, Big Boys and Merkins) MARY: nope ANNOUNCEMENTS…
SOUL TO SOLE · JUN 12, 2025
Backblast! 1 mile and no smiles
WARMUP: WINDMILLS/IW/HW/PICKERS/PLANK STRETCHING THE THANG: The Thang – Stairway Grinder: 6 Rounds – Ruck on for this half Ruck to top of Amphitheater and then back down At the bottom of each round, perform cumulative…
SNAKE PIT · JUN 10, 2025
Backblast! Kettlebell Ladder
WARMUP: Moroccan Night Club, Windmill, Cherry Picker THE THANG: Lunges, American Hammer, Tricep Extension, Goblet Squats- Overhead Carry, Clean & Press, KB swing, One-arm row - Nur, calf raises, Deadlift, KB Merkins…
SNAKE PIT · JUN 3, 2025
Backblast! Enjoy the truck btches
Emptied the truck of all landscaping blocks and carried all plus KBs on a supposed trip around the school but we turned back cause Birdcage way underestimated how long it would take.
FLIGHT PLAN · JUN 2, 2025
Backblast! Braden Sucks
WARMUP: none THE THANG: route from starbucks/market/nations common/front/160 to Braden. Some did hills and back. Anywhere from 3-5 miles enjoyed by all MARY: none ANNOUNCEMENTS: torture and haire COT: prayers for all…
THE HIVE · MAY 30, 2025
Backblast! The Time is Always Now
WARMUP: methodical SSH 1 burpee Windmill 2 burps IW 3 burps HW 4 burps J-Lo 5 burps Farmers carry https://medium.com/@danjohn84123/humane-burpee-342d0054a13f Finished with swing sequence to hit 100 total 5 swings 5…
KITCHEN SINK · MAY 28, 2025
Backblast! Choosing the Hard Thing
Nine men (including one FNG - welcome SIB) started their day with the hard thing at the Kitchen Sink. We had a quick disclaimer then jumped right in – no warm-up. Here’s what we did. Grab your Ruck and Block …
SNAKE PIT · MAY 27, 2025
Backblast! Tabata at the Pit
Warmed up and tried to stay dry ish. 25 SSH 5 windmills 15 IW 15 MNC 15 HW The Tabata 4x4 30 seconds on 10 seconds off Alternating merkins with bell Right arm shoulder press Chest press Left arm shoulder press Rest…
SNAKE PIT · MAY 20, 2025
Backblast! Secret Service Social Security
WARMUP: ImpWalkers, ChPickers, SSH, Windmills, Bro(Y)oga THE THANG: 1. Modified Secret Service Snatch Test. 1. Bell weight/ Required Reps / Time limit 1. 50 / 200 / 10:00 2. 45/ 222 / 11:06 3. 40 / 250 / 12:30 4. 35 /…
TRAINING GROUND · MAY 18, 2025
Backblast! The 4 Horsemen of the Gloom
3.25 miles around the Mill sharing a 80# bag. WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
MAY 16, 2025
Backblast! ChatGPT Wrote It, Your Quads Regret It
WARMUP: - Windmills – 10 IC - Imperial Walkers – 15 IC - Arm Circles – 10 IC - Overhead Claps - 25 IC - Mosey to the larger parking lot THE THANG: Part 1: Dora 1-2-3 – Partner up - 100 Merkins - 200 LBCs - 300 Air…
SNAKE PIT · MAY 13, 2025
Backblast! 2 is enough
We rucked. That is all. WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
SLOW BURN · MAY 9, 2025
Backblast! Webb-O-Rama at The Burn
WARMUP: Mosey to “mulch” side of Loews for Seal Jacks, Windmills, Merkins, MCs, MMCs THE THANG: mosey behind Lowes for 15 Irkins, Dips & Derkins. Rinse & Repeat, Mosey to Portico for Captain Thor (4 Am. Hammers for each…
SNAKE PIT · MAY 6, 2025
Backblast! Snake pit Poker
WARMUP: side straddle hops, windmills, Broga, overhead claps, merkins THE THANG: poker :hearts: :diamonds: :clubs: :spades: multiple exercised based on what card you draw MARY: flutters, wheezy Jefferson, heel touches…
TRAINING GROUND · MAY 4, 2025
Backblast! The Constant Carry
WARMUP: Negative THE THANG: If you're not shouldering a sandbag, you're carrying a kettlebell. We covered over 3mi. MARY: ANNOUNCEMENTS: Newsletter COT: 5th CORE Principle
SOUL TO SOLE · MAY 1, 2025
Backblast! Big 5-0
Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with…
SNAKE PIT · APR 29, 2025
Backblast! 2025.18
Warmup Partner up for 100s 100 burpees split between two partners while one farmer carries both bells 30 yds and back 100 total Snatch/squats + Clean/thrusters split between you and a partner (swapping bells) 100 total…
THE RANCH · APR 24, 2025
Backblast! Sharing struggles
WARMUP: variety of warmup stuff THE THANG: jog to the front of middle school. Pick a bench. 20 step ups 10 decline or incline merkins 10 dips Run the loop in front Repeat 2 times Jog around back of school Took a…
SNAKE PIT · APR 22, 2025
Backblast! Slow is the name of the AKA game
WARMUP: stuff THE THANG: Slow controlled reps up and down Single arm curls (left and right) Triceps Front raises Bent over rows (left and right) Calf raises Side bends (left and right) BBS MARY: 5 min of around the…