backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
681 backblasts mention “Sprocket”
DAWN PATROL · AUG 27, 2024
Backblast! Merryweather Farms Route
WARMUP: THE THANG: Rucked from Veteran's Park down to Harris Street Park looped around through Creekside, back through Harris Street Park took the path to WEP, and back to Veterans Park. 2.9-mile loop MARY…
THE BALLROOM · AUG 27, 2024
Backblast! (Tony romo voice) that’s a lot of monke
WARMUP: windmills, produce pickers, imp walkers - in cadence them moseyed to the football field THE THANG: rounds of suicides on the field Starting at goal line, run to 10 yard line and do 10 reps, run back to goal…
THE ARMORY · AUG 26, 2024
Backblast! Lots of Swings and Man Makers with a fe
WARMUP: Some SSHs, Windmills, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan nightclubs and then a short mosey with the bells to the front loop THE THANG: Escalating cumulative ladder with a lap between…
THE COACH'S BOX · AUG 15, 2024
Backblast! Keep Going
WARMUP: 100yds down the field: Toy Soldier x 20yds, Lunge Walk x 20yds, Duck Walk x 20yds, Right Shuffle x 20yds, Left Shuffle x 20yds THE THANG: 1. Mosey the long way to pull up bars--come back for 6 OR LBCs--5 & dime…
CLYDESDALES · AUG 14, 2024
Backblast! Can BAMA Stop the Run?
WARMUP: Disclaimer Provided, Pax Count, and Routes Shared THE THANG: Some did trails, some did their own thing, most went on the "Alabama Run". MARY: She was missed ! ANNOUNCEMENTS: Tortoise & The Hare, Read Your…
CURRAHEE · AUG 13, 2024
Backblast! Deck of Cards
WARMUP: 1 mile run w/o ruck THE THANG: Deck of Cards workout with ruck Hearts = Manmakers Diamonds = Squats Spades = Ruck Swings Clubs = 4 Count Flutter Jokers = Overhead ruck carry to a cone and suitcase carry ruck…
THE ARMORY · AUG 12, 2024
Backblast! Zero Running
WARMUP: Windmills, Torso-twist, Hillbilly Walkers THE THANG: 1. 200 Kettlebell swings with 2 burpees every 90 seconds 2. 21- Burpee Jump Overs and 21 two-handed clean and press, 15- Burpee Jump Overs and 15 two-handed…
SLOW BURN · AUG 9, 2024
Backblast! Going for the Gold!!!!
8/9/24 Slow Burn Q Warm-Up Start with the Mission statement, 5 Core Principles, the injury disclaimer. Today’s beatdown theme will be Summer Olympics trivia. Various Quad/Leg/Glute stretches 15 SSH IC, 15 Tappy Taps, 10…
AUG 8, 2024
Backblast! Are we really doing this today?
Rainy morning began with a text from the Funhouse, "Are we really doing this today?" Yep, always outside. Six men showed up, not afraid of the pouring rain. Not speed records were broken, safety was top priority. First…
KITCHEN SINK · AUG 7, 2024
Backblast! Awkward Weight At The SInk
WARMUP: Jog around the parking lot followed by a few exercises. THE THANG: 1min of each of the following: Ground to overhead Over the shoulder toss SLOW asymmetrical farmers carry. With sand bag in one hand, we'll walk…
BLOCK PARTY · AUG 7, 2024
Backblast! Webb-o-Rama Around Downtown
Mosey to a nearby parking lot: WARMUP: - SSH - Windmills - Imperial Walkers - Squats - Mountain Climbers Mosey to the park across from Little Caesars . THE THANG: 4 cones set up along path heading from Millstone Park…
AUG 5, 2024
Backblast! Cindy, she’s my friend
WARMUP: Hold plank while we remember SSgt TJ Dudley THE THANG: Murph-ish style Dora, Cindy played a 3rd wheel the whole workout - 100 pulls up, high knees with Cindy overhead - 200 merks, farmers carry up the hill and…
THE YARD · AUG 3, 2024
Backblast! The Yard - 3 Aug 2024
WARMUP: We did. THE THANG: There was a lot of back and forth down the field and back with 6-inch holds and exercises and such. Threw in some burpees, and partner carries, and bear crawls. It's all Julie Andrews and my…
THE HIVE · AUG 2, 2024
Backblast! Old Man Playlist
This morning I brought a little double trouble to The Hive. Each exercise perform 15x first round and 20x the second with a run half way and at the reset. It was a great sweat fest and I was feeling the humidity. Great…
AUG 1, 2024
Backblast! Pole Postion
WARMUP: IW at Pike, LSS at gas station, MC at church THE THANG: From the corner of Harris Street & Ardrey to White Street (aka RT 160) & Ardrey, we ran to each telephone pole and did an exercise. Northbound there are 12…
RING OF FIRE · JUL 31, 2024
Backblast! (Insert something creative)
DISCLAIMER: disclaimed WARMUP: Mosey loop around parking lot, circle up near ROTC - 10 Windmills IC - 10 LSS IC - 10 Imperial Walkers IC - 10 Hillbilly Walkers IC - 10 MNCs IC - Yoga And since we were so close to the…
BLOCK PARTY · JUL 30, 2024
Backblast! Went Looking For The Stamp...Found It
WARMUP: Run to the pharmacy, wait, run to the old Hardees, wait. THE THANG: Captain Thor (1 BBSU : 4 American Hammers-rt side counting = 10:40) and yes, we found the Stamp. Run to the Town Hall Bldg for a plank series…
SWEEP THE LEG · JUL 29, 2024
Backblast! Feather Duster your lower extremities f
WARMUP: This is Sweep, we don't really do that here. THE THANG: We ran around a Brayden loop and a Baxter loop and did a lot of burpees and stuff. MARY: No chicks ANNOUNCEMENTS: Read your newsletter COT: The 5th Core…
SLOW BURN · JUL 26, 2024
Backblast! Broga + stations
WARMUP: Broga x20 mins THE THANG: 10 stations, 30" each, jog ~20 yards to curb and back and proceed to next station #1 foam roll calves #2 cross-over dribble with basketball #3 jump rope #4 cross-over dribble with…
SOUL TO SOLE · JUL 25, 2024
Backblast! KB replacement theory
THE THANG: Standard laps around the 1 mile loop until 10 minutes left. MARY: Gathered by the fire pit for flutter press 4c x20 Overhead drop with ruck x10 Modified Hello Dolly 4c x 10 with core engaged to keep lower…
KITCHEN SINK · JUL 24, 2024
Backblast! Kitchen Sink Beatdown-last week
WARMUP: Stretching and slow warmup THE THANG: It was a simple Dora venue with 1 pax running the loop with sandbag while your partner did the exercise. Sprocket, Esso, Band Camp, fishstix, Farmers Only, and Bonsai…
THE BALLROOM · JUL 23, 2024
Backblast! Cindy at the Ballroom
WARMUP: Mosey to track SSH, windmill, inch worm merkins, squats, stretching THE THANG: Mosey to back side of track where the Cindy’s live Rd 1 Curls Bent over rows Partner 1 run / 2 farmer carries Flip flop Rd 2 OH…
JUL 22, 2024
Backblast! APFT - Jul 22 2024
WARMUP: Not really THE THANG: APFT and one round of a "Dee" WOD MARY: No chicks. ANNOUNCEMENTS: Read your newsletter COT: The 5th Core Principle
THE YARD · JUL 20, 2024
Backblast! Not so Moderate Deck o’ Death
Eleven men got a little better this morning at The Yard. Here’s what we did: Warm-Up - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC) - 10 Hillbilly Walkers (IC) - 10 Seal Jacks (IC) - Mosey the bus loop The Thang…