backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
805 backblasts mention “Fishstix”
JUL 23, 2024
Backblast! This one is for Halfway...
WARMUP: We lifted rocks and stuff THE THANG: We ran to Sonic the long way and did a Dee WOD MARY: No chicks ANNOUNCEMENTS: Read your newsletter COT: The 5th Core Principle My name is Band Camp and I read backblasts for…
JUL 22, 2024
Backblast! APFT - Jul 22 2024
WARMUP: Not really THE THANG: APFT and one round of a "Dee" WOD MARY: No chicks. ANNOUNCEMENTS: Read your newsletter COT: The 5th Core Principle
ALCATRAZ · JUL 20, 2024
Backblast! Dont Try This Alone
Decent weather brought out 6 Pax for an 0630 start. 2 more came in at 0632 after picking deer carcus out of Senator Tressel’s grill…but that’s another story. WARMUP: Mosey around the park towards our destination, with…
JUL 19, 2024
Backblast! Sidewalk Shuffle
After a quick disclaimer and discussion on the overnight tech outage, we got started. Warm-up exercises: SSHs, IWs, WMs, CPs Lap around the parking lot Sideway Shuffle: One pax completed a shuffle while others performed…
THE COACH'S BOX · JUL 18, 2024
Backblast! No Shower Curtain, No Problem
WARMUP: SSH x 25 THE THANG: Mosey around lot mixing in Low Slow Squat, Merkin and Flutter Mosey to benches near hill and complete 2 rounds of step ups, dips, derkins. Grab a coupon from nearby rock storage facility…
KITCHEN SINK · JUL 17, 2024
Backblast! Catch Me If You Can plus some
WARMUP: SSH, Imperial Walkers, Cherry Pickers, Merkins, Hillbilly Walkers All in cadence for a 10 count THE THANG: Part 1 Revamped Catch Me If You Can Partner up, one person walks with sandbag, the other runs ahead…
BLOCK PARTY · JUL 16, 2024
Backblast! "Street" not "Cindy" Blocks
WARMUP: 20 SSH 15 Cherry Picker 10 Merkin 5 Burpees Mosey to the "Blocks" THE THANG: (See photo) Pain stations at the corners. Loop back and stack exercises. B.L.I.M.P.S. 5 Burpees - West Leroy 10 Lunge each leg - West…
SWEEP THE LEG · JUL 15, 2024
Backblast! Sweep the Sweat
I hot a sweaty morning at STL. Shirts were popping off before we started running. Simple circuit route: 1st Stop (South State Bank) - 7 HR Merkins, 15 CCDs 2nd Stop (Kuester Mgmt) - 7 Lunges, 15 Squats 3rd Stop (TC…
KITCHEN SINK · JUL 10, 2024
Backblast! Sandbag shenanigans
WARMUP: Windmills, strawberry pickers, imperial walkers, hillbilly walkers, low and slow squats, Moroccan nightclubs, cyclops, plank and some stretching then 5 merkins THE THANG: Bring bags to outdoor amphitheater Three…
COLOSSEUM · JUL 9, 2024
Backblast! Shipwrecked
11 @ Colosseum this morning. Some early risers got in a couple miles before the workout. I found out that my planned workout was very similar to Monday's Honey Badger workout - sorry Farmers Only Sprocket We began with…
ALCATRAZ · JUL 6, 2024
Backblast! Running Backwards Uphill
WARMUP: SSH, merkins, BROGA x12 minutes THE THANG: partner up for 5 stations x 2 rounds 1. Partner merkins 2. Partner leg throws 3. Alternating burpees with partner 4. Alternating 20# ball slams with partner 5. Combined…
CURRAHEE · JUL 4, 2024
Backblast! Ruck & Sandbag Fun
All veterans so simple disclaimer, light warmup then we performed the following with rucks and sandbags: 10 Merkins, alternating one hand on sandbag Bear crawl dragging sandbag to other side of field 10 Merkins…
KITCHEN SINK · JUL 3, 2024
Backblast! Is your Deck in Order?
WARMUP: Warmup: All in cadence - Moroccan nightclubs - Cherry pickers - Windmill - Imperial walker - Side straddle hop Pick up bag and mosey to outside theatre - Partner exercise: bags do not touch the ground for the…
SWEEP THE LEG · JUL 1, 2024
Backblast! Sweepin' like it's 1776
Hot Humid July in SC pre-run with Grout and Re-tread. WARMUP: run to parking lot where old tega cay coffee used to be and do 17 in cadence American Hammers then run to lowest point on Dave Gibson and do 7 in cadence…
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…
KITCHEN SINK · JUN 26, 2024
Backblast! Throwing Bags Around
WARMUP: Walked our sandbags from COT to the starting point at one end of the parking lot at the front of the school. Moseyed around the parking lot back to the starting point without bags. PAX then stood in front of…
JUN 25, 2024
Backblast! Dora and Corners
WARMUP: Short but not quick mosey, SSH, Merkins, Mtn Climbers, and Windmills. THE THANG: Mosey to the wall and have a seat. Chairs not provided. Take turns 10 yd bear crawl, 2 burpees or 5 mtn climbers, bear crawl back…
SWEEP THE LEG · JUN 24, 2024
Backblast! Sweatin’ It To The Oldies
11 PAX sweated out the weekend toxins and accelerated in the humidity this fine beautiful morning. We did 3.9 miles total with 25 squats at First Horizon, 25 plank jacks at Model A. Always look after the six and come…
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…
JUN 21, 2024
Backblast! Merkins, Squats and Burpees oh My
WARMUP: Standing Ab Twist (tighten you core) Toy soldier Karaoke to the right Flap Jack to the left Bear crawl to the drain Then LT Dan to the end of the parking lot THE THANG: Mosey over to the parking lot behind…
JUN 20, 2024
Backblast! 8 Churches in 4.25 miles
St Paul’s Episcopal 5 burpees Unity Pres 5 burpees 10 merkins St John’s UMC 5 burpees 10 merkins 15 squats First Baptist 5 burpees 10 merkins 15 squats 20 lunges Church of God 5 burpees 10 merkins 15 squats 20 lunges 25…
JUN 14, 2024
Backblast! Flag Day 2024
WARMUP: Plank for Flag Day History 50 SSH 13 Moroccan Night Club 13 Windmill Mosey to fountain in apartment complex. THE THANG: Bear Crawl around the fountain. Up and Down the "Bowl" Run up the hill to Fire Station…
JUN 13, 2024
Backblast! Disappointment and Failure
WARMUP: We did after a little jaunt to WEP - THE THANG: Run to WEP at corner of Ardrey, warmup in parking lot - Run to Sidney Johnson - 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count) - Run to Jackson – at each…
KITCHEN SINK · JUN 12, 2024
Backblast! Don’t Let Go
WARMUP: mosey with some merkins and squats THE THANG: Two rounds of six exercises working 30 seconds 10 seconds off. Merkins with bags on back, merkins, chest press, squats with bag, air squats and deadlifts. Four…