backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
417 backblasts mention “Grout”
THE COACH'S BOX · JAN 16, 2025
Backblast! Unity- that’s a unity!
WARMUP: F3 Tabata Workout (20 minutes) Started off pulling up UNITY- Queen Latifah to set the tone - Warm-up (5 min) 20 SSH IC - Imperial Walkers and Hillbilly walkers(10x) - Mike Tysons (10x) - LBCs (10x) - Flutter…
CURRAHEE · JAN 14, 2025
Backblast! Watch out for that pile!
WARMUP: “Weight off” Windmills, imp walkers, hillbilly walkers, dynamic plank stretching and merkins THE THANG: “Weight on” Ruck over to Amphitheatre toting the three sandbags Performed a heavy Dora Partner 1 bear…
THE RANCH · JAN 14, 2025
Backblast! Cubbie Testimonial
1/9/24 - the Ranch Bootcamp PAX Soup to Nuts HalfShell Rainmaker JWOW Birdcage Sugarbug Kielbasa Grout Kermit Harry Carey Masterpiece Mark Nestel Change Order Cubbie Warmup SSH Cherry Picker Windmill Peter Parker Parker…
THE ARMORY · JAN 13, 2025
Backblast! Decending Ladder of Fun
WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Cherry Pickers, 10 Moroccan Nightclubs Mosey to center of parking lot THE THANG: Round 1: 5 Manmakers, 10 American Hammers, 15 Skull Crushers, 20 Swings, 25 Curls, 30 Lunges, 35…
SWEEP THE LEG · JAN 6, 2025
Backblast! Staying dry
WARMUP: the regular THE THANG: Dora of running and exercises. We stayed Dry!!!! MARY: ANNOUNCEMENTS: COT:
TRAINING GROUND · JAN 5, 2025
Backblast! Moon walk up Harris Street
11 men attended the weighted stroll this morning. We made our way around town finding a hill at the bottom of Harris. Backwards walk up the hill, trek around WEP and one last look at the downtown XMAS lights
JAN 3, 2025
Backblast! 6 ...NOT ... 10
WARMUP: Mosey around the parking lot. 20 SSH 12 Hillbilly Walkers THE THANG: Thang 1. Dora 100 Dips 200 Step Ups 300 American Hammer (Partner runs the loop by the drop off area) Thang 2. Four Corners with a center…
DEC 23, 2024
Backblast! The Maupin
WARMUP: 10 SSH. Mosey, 10 SSH, Mosey THE THANG: The Maupin 800 Meter Run 49 Merkins 49 Big Boys 49 Squats (6 rounds) MARY: None ANNOUNCEMENTS: COT: Thankful for Shield & Rumbling Bald for serving our community! This…
TRAINING GROUND · DEC 22, 2024
Backblast! Zipper Route with some Backwards Hills
WARMUP: THE THANG: Head past the Print Shop to take the big hill backwards with the bags, then headed back past the Print Shop to head up Main Street and start the zipper route MARY: ANNOUNCEMENTS: Christmas Eve…
SEABISCUIT · DEC 17, 2024
Backblast! D2D prep…where the danger lives
WARMUP: nope THE THANG: doby bridge to nims lake, took it to the back where it forked, went right down a gravel “road” or long driveway, came back out and took the other fork to a less gravely road, then back out to…
SEABISCUIT · DEC 10, 2024
Backblast! The King's Nether Regions
First time to The Biscuit and I had the Q. I READ BACKBLASTS TO FIGURE OUT WHAT TO DO. Go figure... Band Camp (was not present) is hopefully proud. WARMUP: Don't call Side Straddle Hops or Windmills or anything here. It…
SWEEP THE LEG · DEC 2, 2024
Backblast! 2024.49
A 3/4 mile figure 8. Top loop = 3 right turns, do 5 bombjacks at each right turn. Bottom loop = 3 left turns, do 5 merkins at each left turn. At the cross in the middle of the figure 8, do 5 burpees. I got 5 laps, some…
TRAINING GROUND · DEC 1, 2024
Backblast! A Hilly Situation
WARMUP: None THE THANG: walk around WEP to Harris St, take a right down the hill, at the bottom the man with the bag starts walking backwards up the hill. Switched halfway, then back around WEP, around the loop back…
NOV 25, 2024
Backblast! Simple, but not easy
A frozen dozen met at The Honey Badger for a simple but not easy beatdown. Here’s what we did: - 10 Mountain Climbers (IC) - 10 Plank Jacks (IC) - 10 Alternating Shoulder Taps (IC) - Mosey to Track Capoot Hero WOD…
COLOSSEUM · NOV 19, 2024
Backblast! To the Light Pole, To The Wall
WARMUP: Short mosey, found Bonsai, did some warm uppy things THE THANG: Mosey to the half wall. Mosey to the wall: - 8 burpees at the parking spaces - Over the wall - 1 Donkey Kick - Over the wall - Continue the series…
THE FORT · NOV 16, 2024
Backblast! Dis and Dat
It was a brisk morning in The Fort where 6 brave souls made the hard choice and accelerated their Saturday morning!! A quick warmup and we were off. We toured The Fort while doing a little of dis and a little of dat…
VARSITY · NOV 15, 2024
Backblast! Bad(lands) Decisions
Pre-run at 0445 for those that set alarms... WARMUP: yog around parking lot and them SSH, WM, baby arm circles while waiting for Grout to get out of the bathroom. Grab Cindy and rifle carry down to the lower parking lot…
THE COACH'S BOX · NOV 14, 2024
Backblast! Men don't ask for (or follow) direction
WARMUP: We did it. THE THANG: Mosey over to cinderblocks Dora: - 50 overhead presses - 100 curls - 150 flutters with press 10s (for 10 years of F3) - Manmakers and Merkins MARY: No chicks. ANNOUNCEMENTS: Read your…
BLOCK PARTY · NOV 12, 2024
Backblast! Grout's Ladder
WARMUP: Mosey to WEP Ampitheater. 20 SSH, 10 Hillbilly Walkers, 10 Windmills THE THANG: Board of Pain: Round 1: 5 Burpees 10 Merkins 15 CDD's 20 25 American Hammers 30 LBC's 35 Monkey Humpers 40 Flutters 45 Mountain…
THE HIVE · NOV 8, 2024
Backblast! Snatch jokes for days
Lots of jokes. small ball jokes. snatch jokes. runner jokes. WARMUP: carry the bells to the top of the steep hill near entrance. SSH, Windmills, Produce Pickers all in cadence THE THANG: 3 sets of a 9 round tabata (40…
VARSITY · NOV 6, 2024
Backblast! Vests off
WARMUP: yea a bit THE THANG: Run around Did a sequence to get Esso to lose the vest: 12 Mike Tyson Bear crawl 12 Curb Albert Crawl bear 10 Mike Tyson Bear Crawl 10 Curb Albert Crawl bear YHC was willing to go down to…
NOV 4, 2024
Backblast! Don’t be a weak sauce
WARMUP: Some Broga, SSH, windmills, quad stretches, push ups, shoulders THE THANG: The Helton - 800 meters, 30 squat thrusters with block, 30 burpees x 3 rounds - plus elevens of Merkins and curls MARY: in between…
TRAINING GROUND · NOV 3, 2024
Backblast! Training Ground - Heavy Style
So, it started as an idea for a nice, or heavy, Sunday ruck before Church. Well, it's now turned into a morning staple for some. I'll tell you this, I always walk away grateful. Grateful that Crystal Lake was willing to…
THE FORT · NOV 2, 2024
Backblast! Where's Grout?
WARMUP: 20 SSH IC 10 LSS IC 10 HILLBILLY WALKERS IC 10 IMPERIAL WALKERS IC 10 MNCS IC YOGA THE THANG: Mosey to the entrance of Pike Engineering for -2s of Derkins & Dips Q3.10 Consistency – “The Consistent Leader is…