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backblasts

Every workout’s write-up, newest first — straight from the Q’s backblast.

1,342 backblasts mention “40”

THE HIVE · JUN 13, 2025 Backblast! Don't need a lot of ground to cover Q: maximus · 7 PAX Form matters and our space is limited. Let's get to work. WARMUP: A short jog with some butt-kickers & side shuffles. THE THANG: Grab the (2) 60lb sand bags and introduce them to our kettle bells. One PAX would farmer… LAZARUS · JUN 12, 2025 Backblast! One Man in a Webb Q: Goose · 1 PAX A light warmup was done with SSHs, arm circles, windmills and a few stretchy things. It was about 5:20 am and it’s just me, myself and I. At this point I had a decision to make; do I get back in the car, go to the… THE RANCH · JUN 12, 2025 Backblast! Just Keep Sowing Q: Beaker · 5 PAX 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… BUSHWOOD · JUN 11, 2025 Backblast! EMOM HELL Q: Deep Dish · 8 PAX WARMUP: SSH, merkins, windmill, navy seal burpees THE THANG: 30 min EMOM Ascending Rep Count Mins 1-5: 5 reps Mins 6-10: 10 reps Mins 11-15: 15 reps Mins 16-20: 25 reps Mins 21+ 40 reps Exercises: (if you fail to… AMERICAN JACKAL · JUN 9, 2025 Backblast! Do The Work - Get Sore Q: maximus · 8 PAX WARMUP: Run almost 2 parking lot laps then circle up at the base of the hill at the entrance of the school property. Typical warm culprits: SSH, Merkins, Squats, Wind Mills THE THANG: 50% effort run to the stop sign at… ALCATRAZ · JUN 7, 2025 Backblast! Tortoise and Hare Tabata version Q: Slapshot · 8 PAX Tabata Time : Tortoise and Hare version Workout had 5 segments roughly designed for 12 minutes each. Consisted of a Tortoise (stationary exercise) and a Hare ( running and some exercises) Tortoise 40 seconds on 20… VARSITY · JUN 6, 2025 Backblast! Primal Screaming Q: Band Camp · 6 PAX · +1 FNG WARMUP: SSH, iw, hw, Peter Parker, collect cinder blocks, pull-ups and toes to bar slowly THE THANG: 25 yrd square 4 corners, 25 reps each - Merkins - Big boy sit-ups - Bomb jacks - Goblet squats with Cindy Did 3 rounds… BLOCK PARTY · JUN 3, 2025 Backblast! Party on Massey Hill Q: Deep Dish · 7 PAX WARMUP: 40 SSH 10 windmills 20 Merkins Mosey up Massey Hill THE THANG: DORA style, 4 rounds: One partner runs down and up Massey hill, other partner accumulates reps. Round 1: 100 merkins 150 CDD 200 shoulder taps Round… MAY 30, 2025 Backblast! Triangle of Trust (TOT) Q: Half Shell · 3 PAX WARMUP: Mozy around the parking lot followed by Moroccan Night Clubs, Merkins, CDDs THE THANG: Slowzy to the closed dental office and formed a plank line. Completed 4 plank jacks, dips, shoulder taps, and Supermans… LAZARUS · MAY 29, 2025 Backblast! Bald WOD Q: Rumbling Bald · 10 PAX WARMUP: SSH, Windmill, IW, Honeymooner, Downward Dog THE THANG: Round 1: 20 reps of Merkins, LBC's, Squats - Run Lap 20 reps of Dips, BBS, Monkey Humpers - Run lap 20 reps of SSH, Lunge (10 E/L), Incline Merk. - Run lap… THE COACH'S BOX · MAY 29, 2025 Backblast! 4-Stations for 4-Laws Q: Suplex · 3 PAX WARMUP: SSH, ImpWalkers, HillWalkers, ChPickrs, LSSquats, Up/Down dog, Merkins THE THANG: Sideline to sideline… 10 yard line: tire Flips to other sideline, 50 LBCs, jog back & next station 20 Yd: walking twist Lunges w/… BUSHWOOD · MAY 28, 2025 Backblast! Audibles Q: Beaker · 7 PAX WARMUP: 25 SSH IC, 5 Merkins IC, 5 Peter Parker’s IC, Downward Dog, Upward Dog THE THANG: 30 Burpees 400m run 30 Squats 400m 30 Mike Tyson’s 400m 30 sit-up get ups 400m Called a couple audibles. Dropped the rep count to… AMERICAN JACKAL · MAY 26, 2025 Backblast! Memorial Day at American Jackal Q: Rosie · 6 PAX WARMUP: SsH, Imperial Walkers, Moroccan night clubs, Cherry picker, low slow squat THE THANG: 5 stations, we honored a fallen soldier to start each station. 5 minutes of work at each Station 1: Spc. Joseph Nurre… MAY 26, 2025 Backblast! Pre Murph Workout Q: Kaiser · 4 PAX WARMUP: SSH, Windmills, overhead claps THE THANG: the Griff - 800 meter run, 400 meter backwards run, 2 rounds. Moved to bleaches for some stair work and dips, finished with a circuit of overhead presses and ab work… LAZARUS · MAY 22, 2025 Backblast! Beautiful morning for Burpacides and 4 Q: Pauly D · 9 PAX WARMUP: SSH / Windmills / Moroccan Night Clubs / Low Slow Squats / Cherry Pickers / Merkins THE THANG: Mosey around the shops and avoid delivery trucks. Had to the lot behind the theater and start burpacides. The… THE RANCH · MAY 22, 2025 Backblast! Partner workout with four corners Q: Float Bridge · 4 PAX WARMUP: Overhead clap Windmill THE THANG: Partner workout -40 Burpees -60 Merkins - 80 Squats -100 LBCs -120 side straddle hops 4 Corners Round 1 - 30 reps Round 2 - 20 reps Round 3 - 10 reps Station 1 Burpees CDD Wind… RING OF FIRE · MAY 21, 2025 Backblast! Bald WOD Q: Rumbling Bald · 6 PAX WARMUP: SSH-20, WM-10, CP-10 THE THANG: Round 1 - 20 Reps of Merkins, LBC's, Squats - Run Lap 20 Reps of Dips, Big Boys, M. Humpers - Run Lap 20 Reps of SSH, Lunge (S/C), Incline M. - Run Lap Round 2 - All of the above… SNAKE PIT · MAY 20, 2025 Backblast! Secret Service Social Security Q: Suplex · 8 PAX 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 /… BLOCK PARTY · MAY 20, 2025 Backblast! Fake playlistst band, real legs workout Q: Only Fans · 8 PAX WARMUP: Side straddle hops -Windmill, Merkin, Downward dogs, Honey Mooney, Mosey THE THANG: 3 - Exercises 20 Min = legs 3 stations 40s work, 20s rest / 3x Repeated exercises for 4 min, one minute rest thinking on… AMERICAN JACKAL · MAY 19, 2025 Backblast! Rosie needs a cigarette afterwards Q: Suplex · 5 PAX WARMUP: ImpWalkers, ChPickers, WMills, HBWalkers… mosey to track/ endzone, then the Motivator, Down-Dog THE THANG: R.1: EZ-50 yard line pax choice of - Fireman’s Drag (swap at 25) - Piggy-Back - Cocaine Bear crawl (2… MAY 19, 2025 Backblast! Smokin Workout on 2 Honored Soldiers Q: Cohiba · 4 PAX Read about the 2 fallen soldiers Bradley and Bell, then stated the F3 Mission and 5 Core Principles. WARMUP: SSH, Windmill, Imperial Walkers, Moroccan NC, Strawberry Pickers THE THANG: Workout 1: Dedicated to Bradley: 3… MAY 16, 2025 Backblast! ChatGPT Wrote It, Your Quads Regret It Q: Jeremy Holt - · 18 PAX 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… MAY 16, 2025 Backblast! Honing our Hockey Skills 6 PAX WARMUP: Quick run around the parking lot, to where Golden Corral meets, circle up for the following: - 20 SSH - 10 Windmills - 15 Imperial walkers - 10 Moroccan night clubs - 10 Strawberry pickers Then run to the… THE BALLROOM · MAY 13, 2025 Backblast! All of them Q: Cyclops · 14 PAX WARMUP: Mosey to behind the track. Windmills, cherry pickers, imperial walkers, clear the circle for runners coming through, resume imperial walkers, merkins, stretches and shoulder taps. THE THANG: We all need partners…