backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
1,991 backblasts mention “Repeat”
RING OF FIRE · JUN 4, 2025
Backblast! Q school June 2025
WARMUP: SSH, windmill, low slow squat, butt kickers, side shuffle, high knees THE THANG: Bear crawl to 10 Lunge walk to 20 Rinse and repeat until other end zone Move to stairs Run two laps then 10 merkins, 10 squats, 10…
MAY 30, 2025
Backblast! Triangle of Trust (TOT)
WARMUP: Mozy around the parking lot followed by Moroccan Night Clubs, Merkins, CDDs THE THANG: Slowzy to the closed dental office and formed a plank line. Completed 4 plank jacks, dips, shoulder taps, and Supermans…
SLOW BURN · MAY 30, 2025
Backblast! Slow Cookin'
WARMUP: Disclaimer and mosey around the Lowes campus. Circle up in about the middle of the parking lot for COP THE THANG: COP (all in cadence) SSH x 20, windmill x 10, squat x 20, merkin x 7/hold/drop to elbows/regular…
DAWN PATROL · MAY 29, 2025
Backblast! My Pet Rock
WARMUP: Mosey to main road beside the pond, then SSH, Seal Jacks, Windmills THE THANG: Mosey to rip rap pile. PAX picked a rock, then we did 15 in cadence of each: - Derkins (feet on rock) - LBCs (holding rock) …
SOUL TO SOLE · MAY 29, 2025
Backblast! Never skip leg day
WARMUP: 0.8 miles lap around LPL building THE THANG: At the amphitheater, elevens using the concrete steps: 1 step up each leg, 10 calf raises; 2 SU, 9 CR… progressive to 10 SU, 1 CR. Ruck to the building behind Epic…
SEABISCUIT · MAY 27, 2025
Backblast! 4x4 around the Dragon’s Den
Get Max Heart Rate What Is My Maximum Heart Rate? As you exercise, your heart rate will elevate. Your maximum heart rate is: 220 minus your age Training with a heart rate above this level can be dangerous. It is advised…
AMERICAN JACKAL · MAY 26, 2025
Backblast! Memorial Day at American Jackal
WARMUP: SsH, Imperial Walkers, Moroccan night clubs, Cherry picker, low slow squat THE THANG: 5 stations, we honored a fallen soldier to start each station. 5 minutes of work at each Station 1: Spc. Joseph Nurre…
VARSITY · MAY 23, 2025
Backblast! Splash Mountain
WARMUP: MNC, IW, Windmills, HW (Poor cadence on YHC part, was distracted by Slash’s flirting) THE THANG: Moseyed to benches, 2 rounds or 10 Dips/urkins/derkins. Moseyed to cafeteria picnic tables, 2 rounds of 20 Step…
THE COACH'S BOX · MAY 22, 2025
Backblast! Consistency Is a Heavy Lift - Grip It a
:checkered_flag: Warm-Up (In Cadence): - Windmills – 10 - Imperial Walkers – 15 - Low Slow Squats – 10 Slowsy to the tires and cinderblocks to get our minds right for what’s coming. :steam_locomotive: THE PAIN TRAIN –…
MAY 22, 2025
Backblast! Meander around town
WARMUP: The pledge THE THANG: Launch point was parking lot across from old Hardee’s Exercises 10 merkins 20 squats 20 LBCs Loop Run up main Left at Post office Left on Elliot Left back to launch point. Repeat exercises…
BUSHWOOD · MAY 21, 2025
Backblast! Floater VQ
WARMUP: SSH Imp Walker Low Slow Squat THE THANG: Mosey to Jackal 20 Plank jacks 20 Mountain Climbers 5 Inch worms 10 Freddie Mercury sit up 10 Kick through 5 Inch worms Did interval bench workouts 30 seconds work 10…
SNAKE PIT · MAY 20, 2025
Backblast! Secret Service Social Security
WARMUP: ImpWalkers, ChPickers, SSH, Windmills, Bro(Y)oga THE THANG: 1. Modified Secret Service Snatch Test. 1. Bell weight/ Required Reps / Time limit 1. 50 / 200 / 10:00 2. 45/ 222 / 11:06 3. 40 / 250 / 12:30 4. 35 /…
BLOCK PARTY · MAY 20, 2025
Backblast! Fake playlistst band, real legs workout
WARMUP: Side straddle hops -Windmill, Merkin, Downward dogs, Honey Mooney, Mosey THE THANG: 3 - Exercises 20 Min = legs 3 stations 40s work, 20s rest / 3x Repeated exercises for 4 min, one minute rest thinking on…
MAY 20, 2025
Backblast! Shoulders and Shuffling
WARMUP: Disclaimer and light jog to the space between Walgreens and Jersey Mikes for COP THE THANG: COP (all in cadence): SSH x 25, Squat x 25, Mountain climber x 25, Freddie Merc x 20, LBC x 25, Windmill x 10, Diamond…
MAY 19, 2025
Backblast! Smokin Workout on 2 Honored Soldiers
Read about the 2 fallen soldiers Bradley and Bell, then stated the F3 Mission and 5 Core Principles. WARMUP: SSH, Windmill, Imperial Walkers, Moroccan NC, Strawberry Pickers THE THANG: Workout 1: Dedicated to Bradley: 3…
MAY 16, 2025
Backblast! Honing our Hockey Skills
WARMUP: Quick run around the parking lot, to where Golden Corral meets, circle up for the following: - 20 SSH - 10 Windmills - 15 Imperial walkers - 10 Moroccan night clubs - 10 Strawberry pickers Then run to the…
THE HIVE · MAY 16, 2025
Backblast! Man makers make it
Warm Up: SSH, MNC’s, Imperial walkers, hillbilly walkers. One lap Workout: 3 Rounds 3 man maker buy in before each round of: 20 Tricep Ext, 20 Swings, 20 curls, 3 man makers, run lap 3 Rounds 3 man maker buy in before…
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…
BUSHWOOD · MAY 14, 2025
Backblast! Ladder with lots of Merlin’s
WARMUP: 10 overhead claps 10 Moroccan nightclubs 10 cherry pickers THE THANG: Run to each station complete the exercise at each station and return Round 1 ladder 1 - burpee 10 Merkins 10 shoulder taps 10 flutter kicks…
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…
THE YARD · MAY 10, 2025
Backblast! Youngest Q in the Fort
Tapout's 2nd Q WARM UP Play “We Will Rock You” When it says “We will, do a squat When it says “Rock you” do a burpee And every other beat do an overhead clap Mosey Down the road to the bus entrance THE REAL WORKOUT Run…
SLOW BURN · MAY 9, 2025
Backblast! Webb-O-Rama at The Burn
WARMUP: Mosey to “mulch” side of Loews for Seal Jacks, Windmills, Merkins, MCs, MMCs THE THANG: mosey behind Lowes for 15 Irkins, Dips & Derkins. Rinse & Repeat, Mosey to Portico for Captain Thor (4 Am. Hammers for each…
LAZARUS · MAY 8, 2025
Backblast! Back to School
We warmed up with the Motivator and then did some stretchy things. We moseyed around TJ the front of the theater where we went to school. Billy Madison inspired workout — 1 exercise 12 reps, for each grade. As we…
THE COACH'S BOX · MAY 8, 2025
Backblast! Volleyball Challenge
Thursday 5/8/25 Coach’s Box at FMHS 5:00am-5:30am Musical Soundtrack: See Amazon Playlist: “February 2025 edited for Coach’s Box” Warmup: - Bear Crawl - Imperial Walkers - Windmills - Merkins - LBC THE THANG: 50-100-150…