backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
681 backblasts mention “Sprocket”
BLOCK PARTY · JUN 18, 2024
Backblast! 3 Lessons of Marcus Aurelius
WARMUP: off to Kimbrell’s after being disclaimed. PAX did LSS, Windmills (approved by Trucker), imperial walkers, hillbilly walkers and 50 side straddle hops - with a declining number of burpees (not approved by…
SWEEP THE LEG · JUN 17, 2024
Backblast! Mostly run then work
WARMUP: None THE THANG: Mostly Running MARY: take turns doing 10 minutes of exercises ANNOUNCEMENTS: read the newsletter COT:
THE HIVE · JUN 14, 2024
Backblast! B.O.T wants a HIVE Hat
WARMUP: SSH, CP, IW, we ran to the far side of the parking lot with kettlebells and Olaf lead us in some stretches THE THANG: 21-15-9 WOD 21 left arm clean snatches 21 jump over burpees 21 right arm clean snatches…
SOUL TO SOLE · JUN 13, 2024
Backblast! Long Ducks story time
WARMUP: THE THANG: 3.5 miles MARY: ANNOUNCEMENTS: HIM camp, newsletter COT:
KITCHEN SINK · JUN 12, 2024
Backblast! Don’t Let Go
WARMUP: mosey with some merkins and squats THE THANG: Two rounds of six exercises working 30 seconds 10 seconds off. Merkins with bags on back, merkins, chest press, squats with bag, air squats and deadlifts. Four…
COLOSSEUM · JUN 11, 2024
Backblast! Turd Burglar
VQ?: No WARMUP: Windmill, IW, HW, MNC THE THANG: 4 quarter-mile laps around the parking lot for a total of 1 mile. Stopped every quarter of a lap and did 10 reps of one exercise Burpees, Squats, Merkins, Big Boys x 4…
THE ARMORY · JUN 10, 2024
Backblast! Tap The Taint
WARMUP: SSH until the stragglers joined us = 30 in cadence. High Plank Downward dog Upward dog Merkins x 5 Repeat THE THANG: KB Swings x 30 Snatch x 30 (15 each side) Side bends x 15 each side (cadence count) Lap around…
THE YARD · JUN 8, 2024
Backblast! Yard Work
WARMUP: Yes - stretching, gas pumpahs, SSH, Windmills, Squats, Nightclubs, Imperial Walkers. THE THANG: DORA ( Derks, Squats and Dips) Hill work with some Bomb Jax and Sumo-Squats followed up with 4 corners (Merkins in…
SOUL TO SOLE · JUN 6, 2024
Backblast! Operation Overlord
WARMUP: SSH, IW, MNC THE THANG: A ruck workout honoring those who fought and died Sept 6th, 1944 on the beaches of Normandy. "Operation Overlord" Phase 1 - Run Ruck with ruck + sandbag 1944 meters Phase 2 - 60 bent-over…
KITCHEN SINK · JUN 5, 2024
Backblast! Flag Handoff at The Sink.....If you kno
Flag handoff from Maximus to Farmer's Only. WARMUP: Warmed up with a lap around small loop and back to circle perform a few exercises to get familiar with the bags. - Merkin (5-5-5 - Regular, Wide, Diamond) - SB Toss…
DAWN PATROL · JUN 4, 2024
Backblast! School’s Out: Dawn Patrol Edition
Nice showing at DP. A couple double downs, a couple big brains (SLT) and a couple late risers … all perfectly acceptable. With that said, “I have to get the kids to school” is not valid for June and July, so get out and…
BLOCK PARTY · JUN 4, 2024
Backblast! Murphish
WARMUP: SSH, mosey to print shop THE THANG: 1st Station - Print shop 25 pull ups 25 squats 2nd Station - Academy & MAIN 25 merkins 25 squats 3rd station - Academt & Monroe White 25 merkins 25 squats Repeat - most got 3…
THE ARMORY · JUN 3, 2024
Backblast! Kettlebell Chaos: Four Rounds of Fury w
Rolled in with seconds to spare, hopped out grabbed the kettlebells and gave the disclaimer. Warm up : Cherry Pickers Stretch the hamstrings reach to the right foot, then the center then the left foot, back to center…
SLOW BURN · MAY 31, 2024
Backblast! Not leg day, not really
WARMUP: SSH, Moroccan Night Clubs, Little Baby Arm Circles, Imperial and Hillbilly Walkers, Cherry Pickers THE THANG: Mosey to the parking lot on the side of Persis. Partner up for a "no legs" DORA. One partner works…
DAWN PATROL · MAY 30, 2024
Backblast! Wish you were here
It all happened but Bot won't take my description WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
SOUL TO SOLE · MAY 30, 2024
Backblast! One Eyed Willy vs Cyclops
Disclaimer Provided WARMUP: None THE THANG: Rucked two by two towards WEP to asses future layouts of the sidewalks. At the theater of WEP the following movements were carried in cadence for 10 reps each. SSH HILLBILLY…
KITCHEN SINK · MAY 29, 2024
Backblast! 80th Anniversary of D-Day
WARMUP: Jogged a lap around the parking lot, butt-kickers, high-knees, karaoke. Then we circled up for Imperial Walkers, SSH, MNC THE THANG: PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick) 80 RUCK SQUATS…
COLOSSEUM · MAY 28, 2024
Backblast! "Fun Workout Playlist"
WARMUP: Cherry Pickers Broga Mosey to back lot THE THANG: 2 separate AMRAP's. 15 minutes a per. 50 SSH 40 Mountain Climbers 30 Plank Jacks 20 Leg Raises 10 Burpees 50 Step Ups 40 Overhead Claps 30 LBC's 20 Dips 10…
THE ARMORY · MAY 27, 2024
Backblast! Murph agitator
WARMUP: 40-SSH 10 windmill THE THANG: With Partner 50- manmakers / 100- Overhead press/ 150-Chestpress/ 200- Big Boy Sit-ups / 250- Squats. MARY: Hello Dolly, American Hammer, Flutter, Stretch ANNOUNCEMENTS: CSaups -3…
SLOW BURN · MAY 24, 2024
Backblast! Oh Baxter!
We had 21 at ao-slow-burn for some off campus work. We moseyed over to Baxter this morning for a little Mary. Partner 1: 150 Merkins. 200 Hello Weezys, 250 Squats. Partner 2: Run the stares gauntlet on Main Street. We…
SOUL TO SOLE · MAY 23, 2024
Backblast! More Than A Few Miles
We had 5 PAX, 5 Rucks and 4 Sandbags (allowed for 1 man to rotate in/out). WARMUP: Not really. THE THANG: Transport all the gear to the circle in the NE corner of Kingsley. Rucks only - lunge walk around the circle…
MAY 22, 2024
Backblast! Miserable Mile
WARMUP: SSH, Windmill, MNC, Overhead Claps THE THANG: 4 quarter-mile laps around the parking lot. Stopped every quarter of a lap and did 10 reps of one exercise Burpees, Squats, Merkins, Big Boys x 4 for a total of 40…
CURRAHEE · MAY 21, 2024
Backblast! Ruck & Block Grind: The Ultimate Should
Showed up with only Falcon Crest there, and the PAX started to trickle in. Warm-up: A few exercises to get started. The Thing: Grab a cinder block and speed ruck to cones in the car lane. Round 1: - 10 Cinder Block…
MAY 20, 2024
Backblast! 8 for "The Seven"
WARMUP: Mosey, 20 SSH, 10 Moroccan Nightclubs, 10 Hillbilly Walkers, 10 Cherry Pickers THE THANG: The Seven: (7 Rounds) - 7 Merkins - 7 Overhead Press - 7 Knees to Elbows - 7 Bent Rows - 7 Manmakers - 7 Swings - 7…