backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
203 backblasts mention “BONES”
SWEEP THE LEG · MON MAY 11
Loops Deep in Brayden
WARMUP: mosey down into Brayden THE THANG: triangle loops (1/2 mile loop with 3 station—1. 10 normal merkins, 15 big boys. 2. 10 wide arm merkins, 15 side straddle hops. 3. 10 diamond merkins, 15 squats. 5 loops, finish…
KITCHEN SINK · WED MAY 6
Loopers and bloopers
WARMUP: SSH, IW, Merkins, DD Stretch THE THANG: 4 slots of 2 gear exercises then a Big loop lap. Partner Pace merkins and squats for 50 yd mosey. 2 rounds MARY: 7 min of round robin Mary. ANNOUNCEMENTS: >, Bethel Men’s…
SOUL TO SOLE · THU APR 30
The Manion WOD
WARMUP: 29 squats THE THANG: Manion WOD: 29 squats with ruck and sandbag, 400 meter run/ruck/shuffle X 7 rounds (modify as needed) MARY: 5 minutes of AB lab, 10 minute broga ANNOUNCEMENTS: “greater than” event, bethel…
KITCHEN SINK · WED APR 29
💰 Sandbag Extravaganza 💰
WARMUP: SSH, Moroccan night clubs, arm circles, low slow squat, downward dog, hip openers THE THANG: we had 40’s, 60’s and on 80#… shoulder the sandbags and go for a walk around the soccer field, stop halfway, circle up…
SWEEP THE LEG · MON APR 27
Squatch Holds
THE THANG: Run all over with intermittent stops... side shuffle ~20 yards to & fro until the 6 catches up. Merkins in cadence until you can no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3…
COCKPIT · MON APR 20
Birthday Boy 4-20
WARMUP: Warmup THE THANG: Thanged MARY: Quickie ANNOUNCEMENTS: > COT:
THE FORGE · FRI APR 17
Pirate Party
WARMUP: Mosey around for some awesome smells - while enjoying the smells on the backside of teeter - butt kicks, high knees, karaoke * 2, and then SSH, low slow squat, and windmill. Mosey to front of teeter. THE THANG…
THE FORGE · WED APR 1
Cherie Berry at The Forge
15 men started the day with enough elevator work to make Cherie Berry proud. Here’s what we did. Warm Up - 10 Low Slow Squats (IC) - 10 Plank Jacks (IC) - 10 Mountain Climbers (IC) - 10 SSHs (IC) The Thang Mosey to…
SWEEP THE LEG · TUE MAR 31
Oh yeah... We have been here before...
WARMUP: Mosey down 160 towards Dam Rd. and the back fire entrance. THE THANG: Top of the Hill 5 - Lt. Dan Magic Legs Light post Ladder 5 - Burpees - All the way to the fence 10 - Diamond Merkins 15 - Sumo Squats 20 …
SWEEP THE LEG · MON MAR 30
March Madness
WARMUP: SSH, Imperial Walkers, cherry pickers, runners stretch, merkins, mosey then some merkins, squats, bigboys THE THANG: Partner up, split up 100 merkins, 100 dry docs, 100 dips while partners alternate running…
SWEEP THE LEG · MON MAR 9
Backblast! Are you making this up?
WARMUP: we don’t do that here THE THANG: We stayed together as a group today. First stop at Southstate bank for merkins. Second stop at Hoof and Barrel for 5 burpees, third stop at Delaney for 5 burpees with a plank…
BLOCK PARTY · TUE MAR 3
Backblast! “Laterally” speaking
WARMUP: - Side-straddle hop, - Strawberry pickers, - Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips THE THANG: - Mosey to Massey St. …
THE FORGE · FRI FEB 27
Backblast! Neese's was almost the death of us
WARMUP: Yes, IW; HW; some yoga. Introduced the reverse burpee (you go down on your 6, lay on your back, and then return to standing for a jump). Stagecoach busted his wrist and YHC was tired of seeing him modify. THE…
SWEEP THE LEG · MON FEB 16
Backblast! Sweep the Leg Field Trip
WARMUP: Nope THE THANG: Every stop = 10 Merkins, 10 Dry Docks, 15 Squat Jumps, 20 LBCs - Cross street turn right, head to Towne Tavern parking lot - Continue to Enterprise Rent-a-Car - Continue to My Eye Dr - Continue…
SWEEP THE LEG · MON JAN 19
Backblast! IJ's Hood Merkin Pyramid
WARMUP: dynamic warm-up on iceless Earthfare sidewalk- high knees, butt kicks, toy soldiers, walking lunges, walking side lunges, side shuffles, high skips THE THANG: Run to Brayden (some stops* included) and to secret…
SWEEP THE LEG · MON JAN 12
Backblast! Partner bearcrawls at STL
Disclaimer was disclaimers-hate me now... Love me later WARMUP: windmills, downward dog, upward dog, runners stretch right, runners stretch left, shoulder taps, THE THANG: partner up. One partner starts bearcrawling…
SWEEP THE LEG · MON JAN 5
Backblast! Prison Squats
WARMUP: Run to hill @Gold Hill Elementary and did 15 SSH THE THANG: 10 prisoner squats 10 big boys 10 merkins at every light pole up hit every light pole down w each 3 set exercise. MARY: running back to COT…
SWEEP THE LEG · DEC 29, 2025
Backblast! BRR prep Hill repeats
WARMUP: mosey to bank Moroccan night club, cherry pickers, windmill, downward dog, honey mooner THE THANG: hill repeats with 4 station 1st 10 x merkins, 10 flutters, 2nd 10 x merkins 10 box cutters, 3rd 10 wide arm…
SWEEP THE LEG · DEC 22, 2025
Backblast! Marathon Pace
WARMUP: SSH IC x 10 Squats x 10 Merkins IC x 10 Moseyed across Dave Gibson to the Ben Casey cul-de-sac and repeat above Moseyed to down through the parking lot to Patricia Ln and Dave Gibson and repeat. Reverse route…
SWEEP THE LEG · DEC 8, 2025
Backblast! Adding Gardenia
WARMUP: Not typically done at this AO. Try to get here early enough to manage yourself. THE THANG: Run towards Gardenia every stop sign we did and additional merkin starting with 1. There are 10 stop signs. 7s on the…
SWEEP THE LEG · NOV 24, 2025
Backblast! Charge!
WARMUP: Jog with some karaokes, toy soldiers, and power skips. THE THANG: Took the long way down the hill (Ben Casey to Patricia Lane) At stop sign, 10 pulse squat to squat jumps (1 pulse squat and 1 squat jump is 1…
SWEEP THE LEG · NOV 17, 2025
Backblast! Light Poles of Death
WARMUP: Some THE THANG: Mosey to school-10 WindMills- Mosey to Benches- 25 dips. Mosey to light poles- 10 Merkins and 15 Squats every time at the 1st light pole. Run to next light pole 1 burpee 20 LBC. Back to first the…
SWEEP THE LEG · NOV 3, 2025
Backblast! Indian OR Shuttle Run
WARMUP: 20 SSH IC Karaoke 10 Cherry Picker IC Indian/Shuttle Run to School THE THANG: 5 Lt. Dan Magic Legs 10 Hand Release Merkins Run to other end of parking lot 15 X's and O's 20 SSH Run to other end of parking lot…
OCT 31, 2025
Backblast! Miyagi's Reign Begins
WARMUP: Yes THE THANG: Slapshot Gave us the opportunity to do 100 burpees with a run EMOM. miyagi Chipper 100 - Merkins - Squats - BBS - Flutters - Dips - Lunges 100 reps of each, broken up however the PAX wanted. MARY…