backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
805 backblasts mention “Fishstix”
COLOSSEUM · OCT 7, 2025
Backblast! Stand-Up Colosseum Beat Down
WARMUP: - SSH – 20 IC - Imperial Walkers – 15 IC - Moroccan Nightclubs – 20 IC - Windmills – 15 IC THE THANG: Part A – 4 Corners Grinder (16 min) - Corner 1: 20 Merkins - Corner 2: 20 Squats - Corner 3: 20 Carolina Dry…
SWEEP THE LEG · OCT 6, 2025
Backblast! 30 for 30
WARMUP: 10 - Moroccan Nightclubs THE THANG: - Run to circle on Ben Casey Dr. - 30 reverse lunges - Run down to circle on Patricia Ln. - 30 forward lunges - Run over to the parking lot entrance at the bottom of the hill…
THE FORT · OCT 4, 2025
Backblast! You Don’t Need A Headlamp, But It Would
WARMUP: 30 SSH, 30 IW, 10 HBW, 1 burpee THE THANG: Jack Web: 1 burpee, 4 merkins with a 0.1 mile travel between. Modified down to 0.07. Called an Audible at number 7. Moseyed to another parking lot and lunge walked from…
KITCHEN SINK · OCT 1, 2025
Backblast! Full gear. Go.
WARMUP: Gathered with all the gear we could find in trunks and truck beds. First we did a quick mosey around the parking lot. Then the infamous 33x11 warmup, thanks to Cha-Ching. YHC messed up at first by doing 33 SSH…
KITCHEN SINK · SEP 24, 2025
Backblast! Improve VO2 max per Dr. Attia’s 4 by 4
WARMUP: - Down Dog with Calf stretch’s - Laying Pigeon L/R - Stabilizers L/R THE THANG: Go all out on workout sets and push yourself into Zone 5 - 4 minutes of Clusters x 4 minutes sandbag loaded walk. - 4 minutes of…
CURRAHEE · SEP 23, 2025
Backblast! FYF: The Red Rocket Chronicles
9 (or maybe 10 and I can't remember who the 10th was) found a safe space while Mark Nestel's dog microaggressed a bunch of them with his red Rocket at Currahee... - Ruby Slippers flew in 10 minutes early to be 5 minutes…
SWEEP THE LEG · SEP 22, 2025
Backblast! STL meets Jack Webb
No warm-ups, no disclaimer (oops) Ran down to school parking lot Simple routine, at first light pole, kick off Jack Webb (1 merkin, 4 OH claps), run to the far end parking lot, 1 burpee. Add to the count +1 merkin, +4…
THE FORT · SEP 20, 2025
Backblast! BBQ
3 men showed up at The Fort this morning. Quick disclaimer and we were on our way towards the Print Shop. Stopped at the town hall office building for some dynamic stretching, Step -ups and dips next store, Muscle ups…
SEP 18, 2025
Backblast! Uphill both ways
WARMUP: THE THANG: ran to academy and whiters intersection. Ran up the big hill to parking lot, 10 hand release merkins Back down to intersection, 10 butterfly sit-ups Up the opposite hill to the Baptist church driveway…
KITCHEN SINK · SEP 17, 2025
Backblast! Ladders of fun
WARMUP: The usual, SSH, Moroccan night clubs, lots of arm circles, low slow squats THE THANG: Disclaimer… Tabatha: every time the alarm went off… 10 Carolina dry docks every two minutes, 10 squats 30 seconds after that…
SWEEP THE LEG · SEP 15, 2025
Backblast! Sweep goes metric
A count of 10 pax posted for Sweep the Leg (Metric version). Thang: Starting at the earthfare lot, run to the flag pole in front of the elementary school. This is about 1 km. Do exercises noted Run to the back side of…
SEP 13, 2025
Backblast! Inaugural The Fort 9/11 Memorial Stair
Nation Ford High School football field stadium 06:00 launch THE THANG: Inaugural The Fort 9/11 Memorial Stair Climb 9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as…
SEP 13, 2025
Backblast! Inaugural The Fort 9/11 Memorial Stair
When: Saturday 9/13/2025, 06:00 – completion Where: Nation Ford High School, Football Stadium Why: 9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was…
SEP 12, 2025
Backblast! Beat Dahn n'Nat
WARMUP: IW, HBW, WM, MERKINS, MOUNTAIN CLIMBERS THE THANG: WHEELBARROW CRAWL WITH PARTNER 75 YARDS EACH PARTNER CARRY 75 YARDS EACH PUSH RESISTANCE WITH PARTNER 75 YARDS EACH SESSION 1 - PARTNER WORKOUT 50 Burpees 100…
COLOSSEUM · SEP 12, 2025
Backblast! Adding the Lightpoles
WARMUP: SSH IW HW mountain climbers Yoga Peter Parker Yoga Parker, Peter Yoga THE THANG: Long mosey Muscle up on the wall near the kindergarten classrooms One, two, three, up to 10 Start with light pole at the bottom of…
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…
KITCHEN SINK · SEP 10, 2025
Backblast! No one asks me to carry heavy things.
WARMUP: A variety of warmupy things. Maximus could have done windmills the whole time. THE THANG: Everyone carried a ruck or weight vest, sand bag and KB. Did. Big loop of the car line and then stopped in the parking…
SEP 8, 2025
Backblast! 4 Corners
WARMUP: Mosey THE THANG: 4 corners around Earthfare. 1/2 mile loop. Corner 1 (5 burpees), Corner 2 (10 squats), Corner 3 (15 merkins), Corner 4 (20 lbc's) MARY: No ANNOUNCEMENTS: All the things COT: Prayers and Praises
ALCATRAZ · SEP 6, 2025
Backblast! Up yours!
WARMUP: Yes. Usual suspects and some dynamic stretching followed by some plank work (side note: Fishstix is a badass and did a pre-workout with sandbags) THE THANG: Starfish Routine or as Change Order called it, “Spread…
SEP 5, 2025
Backblast! Steel City— by the numbers
Steel City Beatdown – By the numbers 5 burpees OYO – 5 Pirates World Series Championships 13 SSH IC – 26 total reps for Steeler HOF Rod Woodson 5 burpees OYO – 5 Penguins Stanley Cups 6 Windmills – 6 Steelers Super Bowl…
SEP 4, 2025
Backblast! 11s and miles
WARMUP: pledge THE THANG: run to church corner down academy do 1 merkins. Then run all the way up hill to print shop then to pull up bars. Do 11s with pull ups and toes to bar. Run back past ABC store turn right on…
KITCHEN SINK · SEP 3, 2025
Backblast! No Rep Count
Simple 4 Corner workout, 3 exercises at each cone, rep count started at 5. Original plan was to add 5 reps each lap, but a read a quote from Ali. “I don't count my sit-ups; I only start counting when it starts hurting…
CURRAHEE · SEP 2, 2025
Backblast! Heavy
I borrowed this workout from Maximus with a few modifications. Most exercises were performed with ruck on. Ruck– Parking lot loop 2min Ruck Plank 20 Squats 20 Lunges (10 ea leg) 20 Dead lifts 20 Calf Raises Ruck with…
SWEEP THE LEG · SEP 1, 2025
Backblast! Snatch and Run
WARMUP: The 2.5 mile pre run THE THANG: A weird version of 21’s Cones were set up at 50m intervals up to 500m Suicide run to each cone performing cleans every time you go back to start. E.g. Perform 10 cleans and then…