backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
5,612 backblasts mention “MP”
COLOSSEUM · TUE JUN 23
Wing it
WARMUP: SSH, Cherry picker, imperial walkers, windmill THE THANG: cocaine bear crawl, Jack Webb, 4 corner workouts, 11s MARY: no time ANNOUNCEMENTS: Fort mill care center, bethels, read newsletter COT: Circle of trust
DAWN PATROL · TUE JUN 23
Board of Pain
Muggy morning but 20, yes 20 PAX showed their intestinal fortitude by taking on the board of pain. Several new comers to the board and everyone did great! We even had an FNG brought by Mater. It was also my 50th…
SNAKE PIT · TUE JUN 23
River Crossing
WARMUP: happy Gilmores (golf swings) Trunk twists Moroccan night clubs THE THANG: Buy In 10 swings 15 swings 25 swings 50 swings Running back complex 5 double cleans / 5 front Squats 4 double cleans / 4 front squats 3…
COCKPIT · MON JUN 22
Brought to you by Brooks and Duke Energy
WARMUP: did stuff THE THANG: ran loop around campus stopping at light poles for 10 Merkins 10 Big Boys 10 Squats 10 Flutters MARY: stretch for 90 sec ANNOUNCEMENTS: COT:
ALCATRAZ · SUN JUN 21
America 🇺🇸 250
WARMUP: Wind Mills, Squats, Jumping Jacks, Cherry pickers, Arm circles (25 of each) THE THANG: 1st half McHale 4 corners of ball field sets of 25 for America :flag-us: 250 Carolina Drys Docks, Mountain Climbers…
THE YARD · SAT JUN 20
Track Theme
WARMUP: -Cherry Picker -Imperial Walker -Hillbilly -MC THE THANG: -4x100 with 4 pain stations -4x200 with 4 pain stations -4x800 with 4 pain stations MARY: -American Hammers -Should taps -Big boy sit-ups -Hello Dolly…
SLOW BURN · FRI JUN 19
And then there was three...
WARMUP: Mosey to Lowe's Contractor Parking 15 SSH 10 Imperial Walkers 10 Hillbilly Walkers THE THANG: EMOM Ladder 25 Burpees 50 Merkins 75 Squats 100 Bigboy Situps 75 Squats 50 Merkins 25 Burpees Deck of Cards Abs Work…
THE FORGE · FRI JUN 19
Games in the rains
WARMUP: side straddle hops, cherry pickers, Moroccan night clubs, imperial walkers THE THANG: We went to 4 stations with cards of workouts…cards moved forward back and back to start. Between stations we did bear crawls…
DAWN PATROL · THU JUN 18
Dawn Patrol with Cake 🎂
WARMUP: mosey with stops for some exercises THE THANG: 11’s 11 stations 3 levels each level had accumulating exercise moves 10 reps each Run down hill for 11 merkins and run back Hard spring g to finish MARY: gas…
LAZARUS · THU JUN 18
My AO (and region) VQ
WARMUP: SSH, Cherry Pickers, Imperial Walkers, Willie Mays Hayes, Good mornings THE THANG: Thang 1) Ran to the theater and rotated Hand Release Merkins, Dirkins, and Irkins in sets of 5, 10, and 15. Thang 2) moseyed…
THE COACH'S BOX · THU JUN 18
A Triangle of Games
WARMUP: Side straddle hop, hillbilly walker, imperial walker, Moroccan Night Club THE THANG: 3 stations: Big Die w Cider Block - Man makers, x5 Flutters, X3 Dry Docks, X3 Box Cutters, X5 Curls, X5 Triceps Cards - X2…
CLYDESDALES · WED JUN 17
Running with scissors
Ran up the hill out of the parking lot, lots of complaining and then ran the Jackson loop. Gave option of sketchy run around Epps but not takers.
RING OF FIRE · WED JUN 17
Zombified Q @ ROF
Coming back from a road trip late at night I managed approx 3 1/2 hours of sleep and found myself contemplating a 'no show' for my Q at ROF @ 4:30 in da morning. I recently had the honor of participating in our Greater…
DAWN PATROL · TUE JUN 16
Burning day Dawn
WARMUP: Side Straddle Hops (SSH) • Imperial Walkers • Hillbillies • Merkins THE THANG: Run to Baby Jesus church from COT. 1 Copperhead Squats 2 Big Boys 3 Bomb Jacks 4 Merkins 5 LBCs (Little Baby Crunches) 6 Jump Squats…
BLOCK PARTY · TUE JUN 16
First Rope
WARMUP: side straddle hops, cherry pickers, side lunges, temp merkins, runners stretch THE THANG: Mosey 3x10 - dips, Bulgarian squats, derkins, heels to heaven, and high plank Mosey Dora - 50 muscle ups, 100 jump…
RING OF FIRE · MON JUN 15
The Loredo
WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that) THE THANG: The Thang We put our own spin on Loredo, kicking things off with the run: 6 Rounds for Time - 🏃 400-meter Run - 🦵 24 Squats…
COCKPIT · MON JUN 15
Hills are alive with the sound of bear crawls
WARMUP: SSH Imp Walkers Hillbilly Walkers Mosey THE THANG: Walking pushups with a twist into a dip 5 count 7s with hills - Big boys - Squats Wall sit Bear crawl hills 7 count More moseying 2.12 miles gotten in MARY…
THE ARMORY · MON JUN 15
Oh FNG where art thou?
WARMUP: SSH IMPERIAL WALKERS HILLBILLY WALKERS WINDMILLS DOWN DOG HONEYMOONER THE THANG: PYRAMID. 1st exercise, 1st 2nd and so on to the top. Then come back down, taking off the top exercise each round. 10. Tricep…
ALCATRAZ · SAT JUN 13
Birthday Beatdown at BAOPS
YCH and Cohiba had the pleasure of leading 18 men for a Last Call and Cyclops birthday beatdown at Alcatraz. Here’s what we did: Warm-Up: - SSH – 57 IC - Imperial Walkers – 34 IC - Hillbilly Walkers – 33 IC - Moroccan…
THE FORGE · SAT JUN 13
Box of Crayons
WARMUP: 103 SSH, IW, HW, yoga THE THANG: Dina Dr back and forth 5 stops down and back Exercises in cadence each time Rd 1: 5 burpees each stop Rd 2: 10 big boys Rd 3: 15 jump squats Rd 4: 10 merkins (had to start…
THE YARD · SAT JUN 13
All The Light Poles
This morning we visited all the light poles. At each we did 20 of the following, going forward and backwards up the course. Squats LBC Calf raises Imperial walkers American hammers Hillbillies
DAWN PATROL · THU JUN 11
100,000 Pyramid
WARMUP: Mosey little loop to fire pit and back with butt kickers, high knees, karaokes, toy soldiers. Then windmills, Moroccans, Cherry pickers THE THANG: Each stone block bench had an index card with 2 exercises/card…
THE COACH'S BOX · THU JUN 11
Grinder, Beast, & Gauntlet
WARMUP: No time to Warm up we, we had 30 minutes to get a good one in. THE THANG: 3 AMRAPs - 9 minutes each. For the 1st 2 rounds we moseyed 50 yards and back after performing the exercises. CIRCUIT 1: “The Grinder” …
COCKPIT · WED JUN 10
Tour de Campus
Warmup (in cadence) Imperial Walkers, Cherry Pickers, Low Slow Squat, Big Boys, Plank Tour of Campus - Stop at locations: - 10 Merkins - 20 Squat - 30 Calf Raise - 40 LBC - Stop at Baseball Stadium - Throw the ball 20…