backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
1,342 backblasts mention “40”
THE YARD · JUL 6, 2024
Backblast! Cold Calls
WARMUP: SSH, MNC, WM, IW, HW THE THANG: DORA: Timer 100yd run 200 step ups 100 Erkins 125 Squats 50 Derkins 100 Calf Raises Thang 2 TABATA (40 sec of work, 15 sec rest) Round 1 - Mountain Climbers, Bomb Jacks, Squat…
ALCATRAZ · JUN 29, 2024
Backblast! The Pirate and the Senator
The Pirate and the Senator met at Runde and here is what they did. THE THANG: No disclaimer today. We did a lap around Runde and came back to the parking lot for COP COP (all in cadence) SSHx 25, windmill x 10, Merkin x…
JUN 28, 2024
Backblast! Why am I out here?
WARMUP: Warmup: all in cadence - 10 Moroccan nightclubs - 12 cherry pickers - 10 windmills - 10 hillbilly walkers Mosey, stop at curb and do 10 incline merkins on curb in cadence Mosey to church parking lot, 10 low slow…
THE HIVE · JUN 28, 2024
Backblast! The Elite 8
WARMUP: Mosey around parking lot. 20 ea. SSH 10 ea. Goofballs 10 ea. Hillbilly Walkers 10 ea. Cherry Pickers 10 ea. Moroccan Nightclubs carry bells to student parking lot for a board of pain THE THANG: Round 1: - 10…
JUN 27, 2024
Backblast! Swimming laps with the big fish
Ran 1 mile loop 3-4 times with 4 corners 20 Burpees 40 Merkins 60 Donkey Kicks
THE RANCH · JUN 27, 2024
Backblast! Football field ladder workout
WARMUP: Warmup: all in cadence - 10 Moroccan nightclubs - 10 cherry pickers - 10 windmills - 20 imperial walkers Mosey down road, karaoke - stop at curb and do 20 merkins hands on curb in cadence - Mosey - Stop at next…
THE BALLROOM · JUN 25, 2024
Backblast! 1st dance at the ballroom
Started with broga did a little mosey. Dips and derkins at tables. Did some more running to loosen up. At basketball court Warmup SSH, overhead claps, Moroccan knight clubs then some running again on the court. Slow…
ALCATRAZ · JUN 22, 2024
Backblast! 3 leg tour
WARMUP: Ditch Witch led! THE THANG: YHC had a plan pulled from previous Alcatraz backblasts, but it was a pretty morning. So, here's a list of what we DID NOT do: - 30 pull ups - 45 burpees - 90 squats - 120 dips - and…
THE FORT · JUN 22, 2024
Backblast! 2024.25 The Fort
Run to McCammon St parking lot 3 rounds of 40 yard bear crawls with filler exercises Run to Subway parking lot 4 rounds of Balls to Wall Crawls with filler exercises Run to FMCoG parking lot 5 rounds of 10 burpees EMOM…
THE ARMORY · JUN 17, 2024
Backblast! Up And Dow
WARMUP: Lap with stretches THE THANG: Pyramid with 10,20,30,40 reps and lap in between going up and back down. MARY: Yup ANNOUNCEMENTS: Newsletter COT: Had to be there
THE COACH'S BOX · JUN 13, 2024
Backblast! 50
WARMUP: mosey to the football stadium - exercises with burpees in between. THE THANG: on the hill - 50’s 50 merkins buy in Run to 3rd light - 10 squats Return to bottom - 40 merkins Run to 3rd light - 20 squats Return…
RING OF FIRE · JUN 12, 2024
Backblast! Track and Field
WARMUP: At 50 yard line of NAFO football field…low slow squats, flutters, Carolina Dry Docks, Moroccan Nightclubs, Windmill THE THANG: Mozy to goal line and 5 yard line. Pax were evenly split and faced each other in…
COLOSSEUM · JUN 11, 2024
Backblast! Turd Burglar
VQ?: No WARMUP: Windmill, IW, HW, MNC THE THANG: 4 quarter-mile laps around the parking lot for a total of 1 mile. Stopped every quarter of a lap and did 10 reps of one exercise Burpees, Squats, Merkins, Big Boys x 4…
SWEEP THE LEG · JUN 10, 2024
Backblast! Run, Plank, Exercise, Repeat: The 'Are
YHC arrived 10 minutes early. As usual, Badlands was out for a Pre-Run. Warm-Up - 5 SSH (IC) The Thing - Mosey 0.40 miles to the first Baxter entrance. - Plank for the 6. - 10 Low Slow Squats (feet together). - 10…
JUN 7, 2024
Backblast! CVS?
WARMUP: SSH, cherry picker, imperial walkers, hillbilly walkers. (Or vice versa) , arm circles forward and backward THE THANG: mosey over to Walgreens 10 burpees one corner, bear crawl to next corner 20 hello dolly’s…
VARSITY · JUN 7, 2024
Backblast! Battle of Midway
June 4, 5, 6, and 7 in 1942 was the battle of Midway. Started with a mosey run to parking spot #19 and did: SSH, Windmills, Imperial Walkers, Moroccan N/C. Then ran to spot #42 and did Low slow squats, arm circles…
THE COACH'S BOX · JUN 6, 2024
Backblast! D-day at the Coaches Box
Today’s workout was about perspective. History provides the best perspective and on 6/6 we were reflecting on D-Day. Started with a mosey towards the entrance of the high-school. Stopped and did 20 SSH IC 10 Windmills…
JUN 6, 2024
Backblast! The Hills of Harris Street
Brief warmup: 20 Merks, single ct; 40 SSH single ct Mosey to Harris Street to hear The Thang: Big ole pendulum; run to the top of Harris and complete 25 Merks, single ct and 50 SSH single ct before returning to Nazareth…
COLOSSEUM · JUN 4, 2024
Backblast! Light pole Ladder
WARMUP: - 10 Moroccan nightclubs - 10 cherry pickers - 10 windmills - 20 imperial walkers - 20 hillbilly walkers Mosey down road - stop at curb and do 15 merkins hands on curb in cadence - Mosey to wall - Stop at next…
JUN 3, 2024
Backblast! Officer Aaron Smith Memorial WOD 2024
As promised we honored a fallen hero at the Honey Badger who was a friend of my brother in law. Officer Aaron Smith’s life of public service began at the age of 16, when he joined the Mineral Wells Volunteer Fire…
MAY 31, 2024
Backblast! Ice Cream Cones
WARMUP/THANGmosey around perimeter of Harris Teeter to show PAX pain stations. Got some warmups in along way. Pain stations as follows. 15of SSH, Derkins, Merkins, Big Boys, Squats, Hammers, Lunges. 3 loops…
COLOSSEUM · MAY 28, 2024
Backblast! "Fun Workout Playlist"
WARMUP: Cherry Pickers Broga Mosey to back lot THE THANG: 2 separate AMRAP's. 15 minutes a per. 50 SSH 40 Mountain Climbers 30 Plank Jacks 20 Leg Raises 10 Burpees 50 Step Ups 40 Overhead Claps 30 LBC's 20 Dips 10…
THE BALLROOM · MAY 28, 2024
Backblast! Ab-Lab
VQ?: No WARMUP: Mosey THE THANG: Ab-Lab (Run a lap of the parking lot between each exercise) LBC x 100 Flutter Kick x 90 Freddie Mercury x 80 American Hammer x 70 Mountain Climber x 60 Reverse Crunch x 50 Big Boy x 40…
THE ARMORY · MAY 27, 2024
Backblast! Murph agitator
WARMUP: 40-SSH 10 windmill THE THANG: With Partner 50- manmakers / 100- Overhead press/ 150-Chestpress/ 200- Big Boy Sit-ups / 250- Squats. MARY: Hello Dolly, American Hammer, Flutter, Stretch ANNOUNCEMENTS: CSaups -3…