backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
1,342 backblasts mention “40”
SWEEP THE LEG · JAN 27, 2025
Backblast! It’s Merman
WARMUP: None THE THANG: 3 cone pain stations .40 mile mode of transport. Rinse and repeat. 1 cone -15 dips 2 cone - 15 merkins 3 cone - 15 squats. Should have logged 3.5 a 4 miles and did enough merkins, dips and squats…
JAN 27, 2025
Backblast! Push through whether your life is in or
WARMUP: - Moroccan nightclubs - Cherry pickers - Windmill - Hillbilly walker Mosey around loop, karaoke, mosey, karaoke, mosey. Stop at curb and 10 inclined merkins on curb in cadence, mosey over to the pull up bars and…
THE HIVE · JAN 24, 2025
Backblast! Swinging Richards at the Hive
WARMUP: It was cold so we started with a 5 minute mosey to warm up. Mixed in some high knees, butt kickers, and karaoke along the way. Ended back up at COT. Running portion of the workout was completed. Needed to warm…
SOUL TO SOLE · JAN 23, 2025
Backblast! Back to School
5 brave men beat the fart sack and trekked close four miles. Took a trip back to School to check in at the coaches box. THE THANG: Trek to the School 20 Low Slow Squats 20 Lunges x 2 20 Mountain Climbers Trek back to…
SEABISCUIT · JAN 21, 2025
Backblast! Intervals at the Biscuit
4.0 miles total Jog to CHRS Marching Band parking lot 4 x 400s, sprint 100m, jog 300m 4 X 400s, sprint 200m, jog 200m Jog back
AMERICAN JACKAL · JAN 20, 2025
Backblast! Cold day at American Jackal
WARMUP: 25 Side Straddle Hops 20 windmills THE THANG: 8 exercise from the bucket + 50 lb sandbag carry x 2 40 Burpees 60 Merkins 80 squats 100 LBCs 120 Side Straddle Hop MARY: ANNOUNCEMENTS: COT:
JAN 17, 2025
Backblast! Honoring 809
WARMUP: SWIMS - 20 SSH (dc) - 10 WM - 15 IW - 15 MNC - 15 Strawberry Pickers THE THANG: Today we honored York Co. Detective Mike Doty, Badge No. 809, who's End of Watch (EOW) was 7 years ago today, 1/17/2018…
SLOW BURN · JAN 17, 2025
Backblast! Galaxies and Manhole Covers
WARMUP: Standard stuff. SSH, IW, Hillbilly Walkers, Merkins, butt-kickers, high-knees THE THANG: Ran to side of Lowes, Partnered up (size not matter) and worked through 8 sets of 80-counts, split between partners. Every…
THE ARMORY · JAN 13, 2025
Backblast! Decending Ladder of Fun
WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Cherry Pickers, 10 Moroccan Nightclubs Mosey to center of parking lot THE THANG: Round 1: 5 Manmakers, 10 American Hammers, 15 Skull Crushers, 20 Swings, 25 Curls, 30 Lunges, 35…
JAN 13, 2025
Backblast! Hang on tight
WARMUP: one dialed back round of the workout THE THANG: Hero WOD for Danish Army Sgt. Rene Jakobsen. Called for 7 rounds of 400 m run, 21 walking lunges, 15 pull ups and 9 burpees. We did 8 rounds and finished it with a…
THE FORT · JAN 11, 2025
Backblast! DORA meets Murph
WARMUP: SSS x25 Cherry picker x20 Imperial Walker x20 THE THANG: DORA 100 burpees 200 merkins 300 squats 400 LBCs 500 flutter kicks 300 calf raises Ran around WEP parking lot island while partner did reps Ran over 2…
VARSITY · JAN 10, 2025
Backblast! Snow Date With Cindy
WARMUP: SSH, Mosey THE THANG: Choose a Cindy, short move to location 1 for 45 seconds on/15 seconds off of the following: curls, squats, plank, triceps; Move (farmer carry) approximately 400m to location 2 for squats…
THE COACH'S BOX · JAN 9, 2025
Backblast! 30/30 Hominy Time - Blind Melon soundtr
30/30 Format. Q for first 30 minutes 1st F: Hominy Q for second 30 minutes 3rd F: Bitcoin WARMUP: - Mosey a lap - Side Straddle Hop - Big Boy Situps - Imperial Walkers - Windmills - American Hammer - Plank THE THANG…
BUSHWOOD · JAN 8, 2025
Backblast! Hootie & the Bushwood
WARMUP: - Mosey a lap - Side Straddle Hop - Big Boy Situps - Imperial Walkers - Windmills - American Hammer - Plank Soundtrack: Hootie & the Blowfish. Album: Cracked Rear View. THE THANG: 80-160-240 Dora - 80 Merkin …
JAN 6, 2025
Backblast! Just another day at the Badger
WARMUP: rolled in hot! 4:59 to be exact. Quick disclaimer and we did windmills and imperial walkers then held plank while I read the HERO WOD biography THE THANG: moseyed to pull-up bars and instructed the following…
THE COACH'S BOX · JAN 2, 2025
Backblast! Coaching Up
WARMUP: mosey and some imperial walkers THE THANG: 4 corners at each corner 10reps of exercise 1.5 miles in and 40 reps of exercise moves Merkins CDD Squats Dips Diamonds Plank Jacks MARY: ANNOUNCEMENTS: COT: Gecko led…
SOUL TO SOLE · DEC 26, 2024
Backblast! Burden Boxing Day
Just started walking towards Coaches Box and carried a 40 lb coupon while talking about our burdens. We walked a total of 3 miles. ANNOUNCEMENTS: Read your newsletter COT: Prayers and Praises
THE COACH'S BOX · DEC 19, 2024
Backblast! 3 lessons - 3 stations
WARMUP: Nope - only 30 minutes to get right to it THE THANG: Lesson 1 - He who suffers before it is necessary suffers more than necessary - Seneca Station 1 - burpees and Diamond merkins on the hill - 7’s Mosey to…
SNAKE PIT · DEC 17, 2024
Backblast! Kettle Bell Rounds
Mission/5 CORE Principles/Credo WARMUP: Jog then a few exercises then grab your bell THE THANG: Move to our starting position. Each PAX would perform the exercise with their kettle bell then when it was their turn, they…
SOUL TO SOLE · DEC 5, 2024
Backblast! 40% Yinzers
WARMUP: THE THANG: 3.35 miles were taken in around the Kingsley property this windy morning. - Cyclops set the pace. - 3D was War Baby - Dojo was War Daddy MARY: ANNOUNCEMENTS: Bethel Mens Shelter tonight, Christmas…
NOV 22, 2024
Backblast! 40 days left til 2025
7 @ stockade, cold morning. Jog around the parking lot, picked up a couple late comers. Warm ups - SSHs, Imperial Walkers, Windmills, plank. Next, we moseyed to the entrance of the Apartments. Six count Merkins - three…
THE COACH'S BOX · NOV 21, 2024
Backblast! RoadRash VQ
WARMUP: static stretching, SSH THE THANG: mule-train mosey with mixed slowing-exercises (people’s choice) Dora of squats, lbc’s, etc.., while partner runs to 20/40/60 yards… MARY: people’s choice - included Hello-ladies…
KITCHEN SINK · NOV 20, 2024
Backblast! Failure is fine
WARMUP: Gathered with our sandbags and left those for a quick mosey after a quick disclaimer. Came back for SSH, windmills, low slow squats, merkins, cherry pickers. THE THANG: Came back to our sandbags and took our…
BUSHWOOD · NOV 20, 2024
Backblast! Ladder of pain
SSH Windmill Cherry Pickers Merkins Honeymooner Downward Dog Mosey to hill in front of school that heads to COT Lap up hill in between each set Compounded - you do the ones before the number (did a box office audible)…