backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
805 backblasts mention “Fishstix”
THE FORT · MAY 24, 2025
Backblast! Crab Sack
Two Qs at The Fort Fishstix Q: Lap around the park stopping at each swing for warm - ups (SSHs, IWs, WMs, HBWs, MNCs). Stopped at the hill near the monument for a motified Dora. Both partners performed the standard…
MAY 23, 2025
Backblast! Music and Merkins
45 minutes of music. A “base” exercise with another exercise when a key word or phrase is said. 1. Running up the hill mountain climbers until you hear the word running. Then you’d run up a hill. 2. Voodoo Child- calf…
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…
SLOW BURN · MAY 16, 2025
Backblast! 21 reps X 10
WARMUP: Missy around Lowe’s W/ SSH, cherry pickers, windmills THE THANG: 10 stations of 21 reps. 5 coupons jumped out of the back of my truck to get involved MARY: pax’s count ANNOUNCEMENTS: lawn care, cannoli run, read…
THE RANCH · MAY 15, 2025
Backblast! This Shirt Stinks
11 men toured the Ranch this morning to get a full body beatdown. The workout received the shirtless Change Order seal of approval, so pretty good start to the day. Here’s what we did. Warm Up - 10 Low Slow Squats (IC)…
KITCHEN SINK · MAY 14, 2025
Backblast! Do You Suffer in Silence?
WARMUP: - Moroccan Night clubs - Low slow squats - Imperial blocker Gear up and head to amphitheater. Partner workout. All gear needs to get to the top of the amphitheater. Only one partner can carry at a time…
SWEEP THE LEG · MAY 12, 2025
Backblast! Soggy Bottoms and Sucky Hills
WARMUP: disclaimer, Mission and 5 core values (in order) 30 SSH THE THANG: Mosey to top of hill at Dave Gibson, Issue plan for workout- not well received Hill repeats .25 down and .25 back- exercises at top of hill…
ALCATRAZ · MAY 10, 2025
Backblast! Boot camp or prison break!?
WARMUP: Toe touches, plank to down dog calf stretch, side straddle hop, the windmill THE THANG: - 50 walkin’ Merkins, - 2 miles ish of Tega Cay ups and downs, - move to fields - 50 calf raises then 50 yard bear crawl…
KITCHEN SINK · MAY 7, 2025
Backblast! The CLAP - Inspired by Metro
For the month of May, Farmer's Only has deemed the Kitchen Sink as a next-level kick in the junk. I had the honor of warming everyone up to the idea of what will occur this month. We do a lot of pushing exercises…
SWEEP THE LEG · MAY 5, 2025
Backblast! Bass O Matic loops
YHC was honored to be asked to Q the STL. When we run from Flight Plan and do Brayden loops, Bassomatic adds an additional loop around the neighborhood which I have dubbed “Bassomatic loops”. This loop was chosen for…
ALCATRAZ · MAY 3, 2025
Backblast! Hills and Thrills
WARMUP: Jog a lap with some butt kickers. SSH, MC, merkins, Willie mays Hayes, Moroccan night clubs. THE THANG: mosey to the pull-up bars. 3 pull-ups each. Everyone else doing squats while waiting. 2 rounds of 10…
SOUL TO SOLE · MAY 1, 2025
Backblast! Big 5-0
Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with…
KITCHEN SINK · APR 30, 2025
Backblast! BOP Kitchen Sink Style
Brought a BOP to the Kitchen Sink. WARMUP: Not enough time for a standard warmup. Warmup was reviewing the list of exercises on the BOP as there were some combo exercises , PAX performed 2-3 reps to ensure they…
ALCATRAZ · APR 29, 2025
Backblast! AMRAP 4 AUTISM 2025
14 Bootcampers showed up (3 more for 6 @ 6) for the 4th annual AMRAP 4 AUTISM. YHC was humbled to lead this event again and thankful to all who’ve donated and those who showed up for the workout! WARMUP: A lap around…
TRAINING GROUND · APR 27, 2025
Backblast! Sht, I am going to be late for my Q
Still trying to catch up on my sleep, I was late for my Q on Sunday. The group had already launched, so I had two choices when I arrived: go left or right. I went right which turned out to be wrong. Shuffled down to WEP…
KITCHEN SINK · APR 16, 2025
Backblast! Rosie does the dishes
WARMUP: • 25 SSH (IC) • 10 Windmills (IC) • 10 Imperial Walkers (IC) • 10 Merkins • Mosey 100 yards and back THE THANG: Main Workout (35 mins) ? Circuit 1: Strength + Movement (12 mins) 3 Rounds – 40 seconds work / 20…
VARSITY · APR 11, 2025
Backblast! Almost an "SWF"
It's "Varsity" so I took the approach that we'd essentially cut right to the chase. Out of my own need, we needed a little bit of a warmup. So... WARMUP: Run a bit then circle up: The typical hits: Windmills, SSH…
THE RANCH · APR 10, 2025
Backblast! Lots of Chatter at The Ranch
10 at ao-the-ranch Lap around the front of the school for warm-ups. Lots of chatter so we had some burpees thrown in for good measure. Next, we traveled to the other school entrance Dora - partner 1 performed exercises…
KITCHEN SINK · APR 9, 2025
Backblast! 4 corners of pain in the sink
WARMUP: A little plank calf stretch, Moroccan Nightclubs, Windmills, Strawberry Pickers THE THANG: Mosey with sandbags to start, overhead sandbag carry’s to the pillars, 1 min wall sit with sandbags then drop bag and 1…
COLOSSEUM · APR 8, 2025
Backblast! Pyramid of Pain
Quick disclaimer And warmup 5 windmills, 10 IW/10MNC Mosey to behind school on bball courts where the pyramid of pain was set up 5 stations, 4 corners and 1 in middle Partner up ( work is completed together) Each of the…
ALCATRAZ · APR 5, 2025
Backblast! Cuomo Murder Bunnied the PAX
WARMUP: murder bunnies THE THANG: Cindy’s then Cindy’s MARY: had no mercy on us ANNOUNCEMENTS: fast 5 COT:
APR 3, 2025
Backblast! Complex Math
16 at Minnow Pond for a test of speed and math skilz. Simple loop around town, four stops Stop 1 - COT - Merkins Stop 2 - Pharmacy - LBCs Stop 3 - Parking lot - SSHs Stop 4 - Gazebo - Squats Back to COT for lap 2 Rep…
CLYDESDALES · APR 2, 2025
Backblast! Fast 5k Training
Lap around old Kingsley and back to the school. Hill repeats. To the front entrance. Fast lap around the car pickup line, recovery lap, rinse and repeat. Mosey to main lot. Sprints between the light poles. Rinse and…
SWEEP THE LEG · MAR 31, 2025
Backblast! Grocery Bag of 2# Weights
Partner Up, 1 partner carries (2) 2# weights, other doesn't Run to end of parking lot near Duck Donuts, 10 SSH in cadence, switch 2# weights with your partner. Run to bottom of Brayden Pkwy, 10 SSH in cadence, switch 2#…