backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
6,128 backblasts mention “Thang”
THE HIVE · FRI JUL 3
Mogadishu Mile
WARMUP: barely THE THANG: Mogadishu Mile 4 rounds: - 19 ground the overhead - 19 front squat - 19 merkins on bell (each side) - 0.25 miles with the bell (up the hill) If you drop the bell, repeat the round. Both PAX…
LAZARUS · THU JUL 2
4 HIM for 4 Corners
WARMUP: We did several exercises and some stretchy things. Then we Moses around the the back of the theater then to the front. THE THANG: Corner 1 (10 reps) - Merkins– 10 reps Corner 2 (10 + 20 reps) - Merkins – 10 reps…
SOUL TO SOLE · THU JUL 2
Crab 🦀 Cakes 3.33
WARMUP: THE THANG: 3.33 miles. Kingsley Loop with Sunbelt parking lot Crossed 160 into Old Kingsley and back to COT MARY: ANNOUNCEMENTS: Men’s Shelter COT: yes
MINNOW POND · THU JUL 2
Straight Horseshoe
WARMUP: run THE THANG: 5 burpees every time @ bottom of Monroe white, 10 Merkins + 10 squats + 20 LBCs at the top of Monroe white and up at the old town hall building MARY: yeah ANNOUNCEMENTS: convergence COT:
KITCHEN SINK · WED JUL 1
Adjusted Weinke
WARMUP: THE THANG: carry heavy things around MARY: ANNOUNCEMENTS: COT:
CLYDESDALES · WED JUL 1
The Suggested Route
WARMUP: Reviewed the running route THE THANG: 4.18 mile route around Downtown Fort Mill MARY: She doesn't like to run ANNOUNCEMENTS: Read your newsletter COT: Prayers and Praises
COCKPIT · WED JUL 1
Abs4America
WARMUP: 10 SSH / Pogo Hops THE THANG: Mosey to track at FCMS .5 Mile warmup 3 minute high plank 200 toe taps 100 big boys 1 minute side plank pulse each side 1 minute flutter Missed back MARY: No time ANNOUNCEMENTS…
THE FORGE · WED JUL 1
1775
WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers Low slow squats Irkins Team Bermuda Triangle 2 teams, each with 3 cones marked about 30 yards apart 1 burpee at cone 1, bear crawl to cone 2, then…
Q SOURCE · WED JUL 1
Targeting
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · TUE JUN 30
Four Corners(ish) at WEP
WARMUP: Took a soft-J jog around the outer perimeter of WEP with some stop-offs for warm up exercises. SSH, IW, HBW; sumo squats, plank-jacks, seal-jacks; broga stretches THE THANG: 4 corners, self paced. Rinse and…
SEABISCUIT · TUE JUN 30
Figure 8’s
WARMUP: No THE THANG: Neff Left on Dudley Left on Suffolk Right on Charlton Straight on Nelles Left on Dudley Repeat Finish right on Dudley Right on Neff COT MARY: ANNOUNCEMENTS: COT:
COLOSSEUM · TUE JUN 30
Four corners, lots of reps
WARMUP: SSHs, IWs, WMs, Plank THE THANG: 4 corners of pain and some burpees All corners start with 50 reps each, exercises stay the same each time around – Corner 1: squats, then run to corner 2 – Corner 2: hand release…
THE BALLROOM · TUE JUN 30
Dancing shoes!!
WARMUP: 20 windmill 20 cherry pickers 20 imperial walkers 20 low and slow THE THANG: Mosey to the basketball court 20 count downward dawg 20 count high plank 20 LBC Down and back 3 rounds Mosey to the wall Wall sit…
BLOCK PARTY · TUE JUN 30
Compete with yourself DORA
WARMUP: SSH, cherry pickers, side lunges and a little mosey THE THANG: DORA but no rep count. The whole point was to compete with yourself and try to do atleast one more rep than the previous set before your partner got…
RING OF FIRE · MON JUN 29
Murph Monday continued
WARMUP: No THE THANG: Murph 1 mile, 100 pull ups, 200 merkins, 300 squats MARY: ANNOUNCEMENTS: newsletter COT: 4th of July, marriages, family, travel
THE ARMORY · MON JUN 29
Decisions
Five guys (including FNG “Trash Panda”) put in 45 minutes of work this morning. YHC joined them for the last 34. Here’s what we did. The Thang - 10 Goblet Squats - 10 Curls - 10 Calf Raises - 10 American Hammers - 10…
COCKPIT · MON JUN 29
1775 & Captain Thor
WARMUP: Plank, Best Damn Stretch, Windmill, SSH THE THANG: 1775 - 17 burpees - 75 squats - take a lap for three rounds Captain Thor - 1:4 Big Boys: American Hammer - 1 Pike Plank add 1 each round eg round 2- 2:8 Big…
TRAINING GROUND · SUN JUN 28
Starbucks Loop
WARMUP: THE THANG: 3.7 Miles …. To Baxter around Starbucks then down to the bottom of Dave Gibson….. got back just in time. MARY: ANNOUNCEMENTS: COT:
THE FORT · SAT JUN 27
You Will Struggle!
WARMUP: A few loops in the parking lot while Bowser shared leadership principles learned from Bible study with his buddy, followed by brief series of exercises THE THANG: Mosey to playground and pick a partner for Dora…
ALCATRAZ · SAT JUN 27
Battle Buddies Reunited
Partner Q is the theme at Alcatraz. Enjoyed the opportunity collaborating with my battle buddy from the Greater Than CSAUP on this one. I took the first half of the workout and concentrated on upper body while Shady…
THE FORGE · FRI JUN 26
Forged...for Sprinting
WARMUP: We charted a lap around the parking lot and completed a few warmup exercises. THE THANG: Before we took off, I asked the PAX to remember one thing. When the assignment is to run to a specific destination, do not…
THE HIVE · FRI JUN 26
Ding Dong Done
WARMUP: usual stuff THE THANG: 1-min on/30-sec rest… AMRAP Set #1 and 2 had 100 swing buy-in. We had to shorten times on set # 3 Set 1: Cleans R Squats LBC Clean L Step FORWARD alt. Lunge Simba (BBSU w/ press) Swings…
MINNOW POND · THU JUN 25
Some 🐂 💩
WARMUP: THE THANG: Suicides on Williamson st starting at church to banks. 10 merkins and 20 monkey humpers at each of the 6 stops. +1 burpee everytime you hit the start MARY: ANNOUNCEMENTS: COT:
LAZARUS · THU JUN 25
World Cup Fever
WARMUP: THE THANG: Penalty Kicks & 1966 Dora MARY: ANNOUNCEMENTS: COT: