backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
6,128 backblasts mention “Thang”
THE FORGE · FRI JUL 10
Bat-flippin’ Pharaoh
WARMUP: dynamic plank + broga THE THANG: partner work: Set 1: sit-up get up with partner pull assist x12 AND partner merkins Set 2: side plank on curb partner jump over x12 AND partner leg throws x12 Set 3: partner sled…
SLOW BURN · FRI JUL 10
Suspicious F3 Behaviour Around Lowes!
- - WARMUP: Abe Vigoda, Downward Dog, Honeymooner, Pigeon Stretch, SSH. - THE THANG: Mosey to 4 corners around Lowe's. Pain Station equipped with F3 cards. Each concentrating on 4 areas: Arms, Cardio, Core, Legs. The…
THE COACH'S BOX · THU JUL 9
Beach Workout
Warmup: SSH, Cherry Pickers, Low Slow Squat, Plank (Introduce the thang during plank). Beach Workout DORA 100 Merkins 150 Lunges 200 LBC Set up Cindy station. Mosey across the parking lot to the cindyless exercise…
LAZARUS · THU JUL 9
Silk Curtain
WARMUP: yea, that’s important THE THANG: run all the way around Red Ventures (aka the silk curtain loop) Stops for merkins, squats, & fire hydrants at the fire hydrants. Picked up the heavy chairs on the way out and the…
SOUL TO SOLE · THU JUL 9
Dr Salukis’s VQ
WARMUP: THE THANG: 3 Laps around Kingsley 3.2 miles MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · THU JUL 9
Stairway to heaven
WARMUP: SSH, windmill, burpees to quite the pax, squats, more burpees, moroccan Club, more burpees, stretching THE THANG: 3 rounds 20 squats 20 lunges 20-20-20 in/out/ regular calf raises Run up the steps and around 3…
CLYDESDALES · WED JUL 8
Get out and back
WARMUP: We showed up THE THANG: A route was suggested. We ran and rucked whatever route we wanted dang it. MARY: At Clydesdales? ANNOUNCEMENTS: All of them. COT: Open up and share at COT. We all have S@#t going on.
COCKPIT · WED JUL 8
BRILGA
WARMUP: SSH, dynamic plank/broga THE THANG: mosey to field, partner push 2x20 yards, partner wheelbarrow 2x20 yards railroad ties - jump over, pax on ground complete Superman’s then flutters; railroad ties- side shuffle…
THE FORGE · WED JUL 8
Carrying the burdens
WARMUP: Disclaimer announced and off to Grace Presbyterian lot Plank until all pax arrived and moved into exercises Windmills x 10 I/C Cherry pickers x 10 I/C Imperial walkers x 10 I/C Hillbilly Walkers x 10 I/C Merkins…
Q SOURCE · WED JUL 8
Q3 - Intro
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
RING OF FIRE · WED JUL 8
VQ with the Deck of Pain
This was Eggo's VQ and he gave the disclaimer that he was not a professional but looking forward to it. WARMUP: Windmills, SSH, Imperial Walkers, Moroccan Nightclubs, Strawberry Pickers THE THANG: DECK OF PAIN Diamonds…
BLOCK PARTY · TUE JUL 7
EMOM and Partner Ladder
WARMUP: 20 SSH IC 10 Windmills IC 10 Cherry Picker IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC THE THANG: EMOM 25 MIN 1: 10 Burpees MIN 2: 15 Squats MIN 3: 10 Merkins MIN 4: 20 Reverse Lunges MIN 5: 20 BBS Hyrox…
SEABISCUIT · TUE JUL 7
Round and round
THE THANG: Ran out to Whites Rd then down to Waterside through 1, 2, or 3 roundabouts and back. COT: yes, we circled and we trusted
DAWN PATROL · TUE JUL 7
Cadence Count Expertise
WARMUP: Calling cadence fails with SSH, Hillbillies, Strawberry Pickers, with lo slo squats and windmills mixed in. Moseying to benches over yonder. THE THANG: Arms lock lunge walk, Arms lock 1st, 2nd, 3rd, 4th Gear run…
SNAKE PIT · TUE JUL 7
Hills, bells, Cindy’s… A two-man show at the pit
WARMUP: the usual suspects THE THANG: we ran out of time with this somewhere during round 6 Circuit: Each round, do exercise at each station… every time you pass the base, grab Cindie & do manmakers. MOT up hill is NUR…
FLIGHT PLAN · MON JUL 6
Backblast for the Slackers
WARMUP: meet and greet THE THANG: run through the bubble MARY: was a fine girl ANNOUNCEMENTS: Rob says USC is different than Southern California COT: pray more worry less
SWEEP THE LEG · MON JUL 6
Persevere because others are counting on you
YHC was honored to have the Q at SLT and wanted to bring a side of hills to match the main course of heat and humidity. The Pax were game so we did it and thus started the day up 1:0. WARMUP: Run to the bottom of GHES…
RING OF FIRE · MON JUL 6
Hot Potato Audible
Since the guys who wanted to have Murph Mondays didn't show and 3/4th of us can't do pull-ups, we called an audible and did a hot potato Q. WARMUP: 4 mile run THE THANG: We all got a cindy or ruck with more weight in it…
COCKPIT · MON JUL 6
Cockpit Circuits, wait, what?
The basic rundown of this morning's workout was to sprint (or run) approximately 400m then do a series of exercises, in reps 10, 15, or 20. WARMUP: 400m jog to the bottom of the hill Side Straddle Hops, Squats, Butt…
THE ARMORY · MON JUL 6
(Parking) Lot of Pain
WARMUP: BAL (big-ass lap) around the parking lot; back to the flag for a few warmup exercises. SSH, windmills, low slow squats, imperial walkers, hillbillies, plank (down dog, up dog, mtn climbers) THE THANG: 10…
TRAINING GROUND · SUN JUL 5
New Guy
WARMUP: THE THANG: 160 through Walmart, to Hubert Graham and back MARY: ANNOUNCEMENTS: COT:
COCKPIT · SAT JUL 4
‘Merica 250
WARMUP: 5 Burpees THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776 MARY: She slept in ANNOUNCEMENTS: Read your various newsletters COT: Remembered what our fore fathers…
DAWN PATROL · FRI JUL 3
Time Check Site Q!
WARMUP: Abe Vigoda, Arm Circles, Cherry Pickers, Downward Dog, Honeymooners, Pideon Stretch THE THANG: Mosey to Pain Station #1 in front of Hotel. F3 cards focused on arms. Pick a card and tell Pax how & when you were…
THE FORGE · FRI JUL 3
250th Birthday Party
WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand…