backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
874 backblasts mention “Band Camp”
KITCHEN SINK · JUN 25, 2025
Backblast! F3 Hyrox OR a Sink Workout
WARMUP: 15 SSH IC 10 Cherry Pickers IC 10 Windmills IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 5 Burpees OYO THE THANG: F3 Hyrox Run: 1/4 mile loop Working Station 1: 100 HR Merkins Run: 1/4 mile loop Working…
BLOCK PARTY · JUN 24, 2025
Backblast! Pitter Patter Lets Get At Er
WARMUP: 30 SSH / 15 Cherry Pickers / 10 Moroccan Night Clubs / 1 minute plank THE THANG: board of Payne with downtown half mile loops. Run Loop 1, 25BBS/25 flutter kicks (4ct)/25 LBC’s Run Loop 2, 20 merkins/20 Carolina…
THE HIVE · JUN 20, 2025
Backblast! Last minute DORAs
WARMUP: SSHs THE THANG: Dora #1 - Farmers Carry - 50 burpees - Squats w calf raises 100 - Mike Tyson’s 150 - Mountain climbers 200 Dora #2 - Man makers 50 - Goblet squats with calf raises 100 - Halos 100 - Plank pass…
JUN 19, 2025
Backblast! Golf
WARMUP: Running with burpees THE THANG: Golf 10 merkins and 10 LBC’s at every tee box 5 burpees at every green Each hole varied in length - par 3, par 4, or par 5 Front 9 was both hills on Monroe white Back 9 was from…
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…
JUN 16, 2025
Backblast! Clovis with a side of Kudzu
WARMUP: brief: SSH, IW, HW, dynamic stretching THE THANG: the Clovis 15 burpee pull-ups 1 mile run 10 rounds Maximus got 5 rounds before time. The rest got less. The kudzu behind the school is threatening to take over…
JUN 14, 2025
Backblast! Finding the Way
It was raining. A storm had just rolled through. I spent 30 minutes watching the lightning strike map before the workout. The electricity faded just before 0515, leaving behind a steady rain that cut the humidity. We…
THE COACH'S BOX · JUN 12, 2025
Backblast! Juggernaut June-week three
WARMUP: hip circles, pigeons, greatest stretch, ever, SSH, imperial walkers THE THANG: race- Nur /emom For 1 mile, every time the EMOM bell rings, PAX choice of: 25 LBC, 15 plank jack, or 10 flying squirrel. Once 1 mile…
BUSHWOOD · JUN 11, 2025
Backblast! EMOM HELL
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…
SEABISCUIT · JUN 10, 2025
Backblast! A dead end and a roundabout.
Solid effort by the PAX today. 4x4 Run & Ruck. The pace was steady but the mumblechatter was strong. Then there were planks. They were… plank-y. Moseyed around little bit of Massey then into sunset circle. It said dead…
FLIGHT PLAN · JUN 9, 2025
Backblast! Old Homestead
We ran past the house where I grew up in Willowbrook.
VARSITY · JUN 6, 2025
Backblast! Primal Screaming
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…
THE RANCH · JUN 5, 2025
Backblast! Forecast: Pain with a 100% Chance of Pe
Conditions: It poured all night. But as I pulled up—miraculously dry skies and just enough gloom to get uncomfortable. YHC rolled in not knowing if anyone would show after a night of monsoon-style weather. But there…
KITCHEN SINK · JUN 4, 2025
Backblast! Sink Flag Handoff
WARMUP: Is for sissies. THE THANG: A .75 lap around the campus with full gear (weight vest and sandbag on your back, kettlebell in one hand and cinderblock in the other) each time you had to set down the block and hell…
DAWN PATROL · JUN 3, 2025
Backblast! Ok it’s 061……what??!?
WARMUP: mosey to the upper lot for windmills. I/C, burpees, imperial walkers I/C, burpees, Hillbilly walkers I/C, burpees, Moroccan night clubs I/C, burpees, Seal jacks I/C, burpee Mosey to the Pike Electric lot THE…
THE FORT · MAY 31, 2025
Backblast! Two Qs Walk Into The Fort... One Brough
Conditions: Humid, heavy, and perfect for the grind Warm-Up (Cornerstone on Q): - 10 Windmills - 10 Cherry Pickers The Thigh Fryer (3 Sets): - 20 Squats - 20 Merkins EMOM Hill Burn (4 Rounds – 12 Minutes Total): Every 2…
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…
THE BALLROOM · MAY 27, 2025
Backblast! Staying Dry
Listen: while I had an idea of what I wanted to do yesterday, I made this up as we went along. The rain cause me to modify. Needed to stay dry (well—WANTED to stay dry). I had a 2hr drive right after the workout to head…
AMERICAN JACKAL · MAY 26, 2025
Backblast! Memorial Day at American Jackal
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…
THE HIVE · MAY 23, 2025
Backblast! The Hive Shovel Flag Hand-Off
WARMUP: Happy Hour warmed us up for the impending bear down THE THANG: Round 1: 10-min AMRAP 10 x KBS 10 x KB squats 10 x KB deadlifts 10 x KB clean and jerk Round 2: 25-min of suffering PAX circle up at bottom of the…
CLYDESDALES · MAY 21, 2025
Backblast! No rain but sure felt like rain
WARMUP: None THE THANG: Munn to Harris to Ardrey to 160, down Jackson to Harris back to COT MARY: ANNOUNCEMENTS: COT:
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 /…
SWEEP THE LEG · MAY 19, 2025
Backblast! The Greyhounds could not be slowed with
23 at ao-sweep-the-leg this morning. The plan, 1/2 mile loops with 4 pain stations. Pain Station 1 - 5 burpee bomb jacks, each lap first 15 pax added 2 reps (leaders did 15 reps on their final lap) Pain Station 2 - 5…
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…