backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
8,794 backblasts
SLOW BURN · FRI AUG 21
Slowest of Burns
WARMUP: Mosey up and down a few parking lot lanes with a round of NUR and some exercises after each round. THE THANG: Mosey to the curb on the side of Persis 10 Mike Tysons 20 Squats & 20 Squat Pulses Over to the curb…
THE FORGE · FRI AUG 21
Full-body at The Forge
9 men survived The Forge this morning. Here’s what we did: Warm Up: - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC) - 10 Windmills (IC) - 10 SSHs (IC) The Thang Long Loop Mosey behind HT and back to Starting Point…
SOUL TO SOLE · THU AUG 20
Sprockets back
WARMUP: Orange Theory w Shield THE THANG: loops around Kingsley MARY: Plank ANNOUNCEMENTS: yes COT: yes
THE COACH'S BOX · THU AUG 20
HELP
WARMUP: Skipped it THE THANG: Bag of Burdens One guy travels with sandbag the other 6 do AMRAP of the below. Merkins American Hammers Squats Flutter Kicks Plank LBC’s Shoulder Taps Cycle through 3x Truck Tire 6pax lift…
MINNOW POND · THU AUG 20
3 exercises on repeat...for 4 miles
WARMUP: Non existent THE THANG: Super simple...running with push-ups, V-ups and American Hammers. At every stop, the PAX would perform: 5 V-Ups, 10 Merkins, 15 American Hammers Here's the route we took: Up Massey and…
DAWN PATROL · THU AUG 20
Every Second Counts
WARMUP: Blue took the reins and rocked his first leadership effort as a pax of The Fort! SSH, Windmill, Merkin, etc THE THANG: Pax moseyed to the parking garage at Sunbelt Rentals (The Forbidden Zone according to…
LAZARUS · THU AUG 20
Push it to the limit
WARMUP: SSH Imp Walkers Moroccan nightclubs Michael Phelps Squats Merkins Broga THE THANG: Ladder interval up downs Merkins and Squats MOT Bear Crawl LBC Jump Squats MOT Lunges Dora with shared bag Merkins Big boys Imp…
CLYDESDALES · WED AUG 19
Bojangles Loop
WARMUP: None THE THANG: 4 mile loop down to Bojangles and back to Bob Jones Stadium MARY: ANNOUNCEMENTS: Fort Mill Lawn Care service opportunities COT: Closed in prayer
THE FORGE · WED AUG 19
Mambo number 9
WARMUP: SSH Imp Walkers Moroccan nightclubs Michael Phelps Squats Merkins Broga THE THANG: Ladder interval up downs Merkins and Squats MOT Bear Crawk LBC Jump Squats MOT Lunges Dora with shared bag Merkins Big boys Imp…
COCKPIT · WED AUG 19
The Dora Smoke Show
Warm-Up: SSH – 25 IC Imperial Walkers – 15 IC Moroccan NC – 15 IC Windmills - 10 IC Strawberry Pickers - 10 IC Cheese Shredder The Thang: 1. Dora: Partner up. One works, one runs to STOP sign and back. Switch…
Q SOURCE · WED AUG 19
Q3.7 Exhortation
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
KITCHEN SINK · WED AUG 19
Sand bag shenanigans
WARMUP: briefly. We worked on merkins. THE THANG: With a partner: Partner A throws the bag, partner B does 4 burpees over the bag. Partner A continues throwing to end of the cones, partner B does 4 burpees every throw…
RING OF FIRE · WED AUG 19
Hot Potato
Started with a short run then: Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, peter parkers, plank stretches. Thang1: burpee relay: 5 burpees, run, 5 burpees, run, 5 burpees run, plank for six…
SEABISCUIT · TUE AUG 18
Hunting for hill$$$$
WARMUP: not even a chance THE THANG: run to the end of trinity ridge - dream about what people must do to live in such big houses MARY: never met her ANNOUNCEMENTS: newsletter COT: yup
THE BALLROOM · TUE AUG 18
Step Q
Changeorder wrote it out in chalk at the ballroom if you wanna see the workout.
DAWN PATROL · TUE AUG 18
Blast Coupon
WARMUP: buttkick, high knees, karaone THE THANG: Run up to parking lot and did following exercises 10 counts 1) side str hops 2)imperial walker 3) Hillbilly walkers 4) moraka night club or sun god run up to big parking…
COLOSSEUM · TUE AUG 18
Colosseum...The Return
WARMUP: You should've done that & stretched prior to launch. THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series: Wide-Arm, Diamond, Regular…
BLOCK PARTY · TUE AUG 18
Hill work in Lederhosen
WARMUP: - SSH / IW / WM THE THANG: - 3x hill sprints - sevens on hill with burpees and big boys, backwards up the hill - Jack Webb: 10:40 merkins/OH claps MARY: - Airborn Hips - 10 Bomb Jacks (penalty) ANNOUNCEMENTS: …
CURRAHEE · TUE AUG 18
Be prepared
WARMUP: SSH, IW, Cherry Pickers, Parker Peter’s, Peter Parker’s THE THANG: with sandbag make. Large loop around front of school. 10 sandbag squats- sprint 10 overhead press- sprint 10 bag overhead throws- sprint 10 jump…
SNAKE PIT · TUE AUG 18
Bunny Hill
We had 3 this morning at The Pit of Snakes for some bell hill work. Thang: 20 Swings 20 OH Presses 20 Squats 20 Flutters Run up the hill by the HS entrance. We did 5 rounds. Over to the lot near COT for murder bunnies…
COCKPIT · MON AUG 17
What would you say you do here?
WARMUP: yea, this is important THE THANG: 1. move the parking lot aisles. 1 burpee, run to the other end, 2 burpees, next aisle, 3 burpees, etc. up to 10 2. mosey to the hill with the close light poles. 5 squats at the…
RING OF FIRE · MON AUG 17
US Navy SEAL Feeks
Began with a short run Warmup: SSH, Windmills, Imp Walkers, low slow squats, peter parkers, plank stretches. Thang1: Bobby-Bears: do 5 bobby hurleys, bear crawl to next light pole, repeat for a total of three…
THE ARMORY · MON AUG 17
Sweaty Monday
WARMUP: briefly THE THANG: Double 11s (22s?) 1. upright row/ tricep ext Suitcase carry to other side 1. Clean/front rack squat E2MOM 1. 10 swings 2. 10 alt upright pull 3. 10 goblet squat 4. 10 merkins Buddy curls…
FLIGHT PLAN · MON AUG 17
Welcome Baby Owen!
WARMUP: oyo THE THANG: Harvest pointe Market street Cross Sutton to Founders st Straight onto Settler heights dr Straight onto Stratford run dr Cross new gray rock to Harvest pointe Down to the end and back 4mi MARY: no…