backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
351 backblasts mention “Beaker”
BUSHWOOD · WED APR 1
2026 QvQ round 1
THE THANG: Fishstix was away and was alloted the 1st 20 minutes. We moseyed up to the top lot at The JOC. He led us in a series of partner work. Shouldered partner resistance mosey face to face, Patty Cake Merkins…
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…
BLOCK PARTY · THU MAR 19
Backblast! Hills and Pull ups
WARMUP: mosey to Print shop SSH x 20 Imperial walker x 10 Hillbilly Walker x 10 Cherry picker x 10 Calf stretch runner stretch THE THANG: triple nickel from town hall up hill past church 5 Bonnie Blair’s 2 is 1 5 jump…
SWEEP THE LEG · MON MAR 16
Backblast! Sweep the 7s
WARMUP: Side straddle hops, imperial walkers THE THANG: 7s between merkins and burpees. About .42 mile in between. MARY: running inspired stretching ANNOUNCEMENTS: Several events coming up including a trip to the DMV…
THE FORT · SAT MAR 14
Backblast! Death by burpees & bears
WARMUP: SSH, Merkins, mountain climbers, cherry pickers THE THANG: Four corners with bear crawls, 21s of LBCs & burpees MARY: Yes ANNOUNCEMENTS: Yes COT: Prayers and praises
COCKPIT · WED MAR 11
Backblast! Bootcamp PLUS with new Mike Tyson PLUS
WARMUP: SSH cherry pickers imperials hillbilly’s plank merk honeymooner down dog THE THANG: long mossy three circuits 1) monkey bumpers dry docks step Ups 2) mtn climbers shoulder taps plank 3) lbc flutters American…
BLOCK PARTY · TUE FEB 24
Backblast! 14 hogs 6 coyotes go into a bar
WARMUP: 6ish Runners took off in da gloom 14 PAX moseyed to pharmacy lot for some COP Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees THE THANG: Moseyed to town hall wall…
THE FORGE · FRI FEB 20
Backblast! National Chipmunk Day
It was a beautiful day over at The Forge, you could feel the electricity in the air! It reminded me of The Electric City, shout out to The University of Scranton. Quick warmup and we were off! Over to the creepy dim lit…
COCKPIT · WED FEB 18
Backblast! Wait... I thought Olaf was on Q
WARMUP: 20 SSH IC 10 Windmills IC 10 Moroccan Night Clubs IC 10 Cherry Picker IC Plank Warm Up THE THANG: Partner DORA 100 Merkins 200 Squats 300 LBC's Lunge Worm 11's Lt. Dan Magic Legs : BBS MARY: Not enough time…
COCKPIT · WED FEB 11
Backblast! I’m Hurting, So You Will Too
WARMUP: - SSH, Imperial Walkers, 10 count merkins, jog around parking lot (0.3 mi covered) THE THANG: Stop 1 → Stop 6 (0.2 mi covered) - Stop 1 (Start) - Exercise: Squat Jumps (15) - Movement to Stop 2: Forward Run up…
BLOCK PARTY · TUE FEB 3
Backblast! Accumulator
WARMUP: SSH and Windmills while Beaker geared-up and joined us. Ran to the new parking lot at the top of main for more warm-up: Imperial Walkers Hillbilly Walkers SealJacks Plank Punches Travoltas THE THANG: Ran to…
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…
BLOCK PARTY · TUE JAN 13
Backblast! Backblast!
WARMUP: Side straddle hops, merkins, imperial walkers, windmills THE THANG: Mosey to church hill, partner up, one partner runs to top of hill and does 10 merkins, runs back down hill while partner does plank shoulder…
6@6 · SAT JAN 10
Backblast! I can see for miles and miles
WARMUP: 2 miles for some, some miles for 2 THE THANG: 6+ miles for some 14+ for some MARY: could not keep up ANNOUNCEMENTS: sign up for Break the Dam COT: Olaf wrapped it up for us Followed by drinks at Replay, and…
COLOSSEUM · TUE JAN 6
Backblast! “Do not skip” leg day
WARMUP: SSH, Low slow squat, mtn climbers, peter Parkers, parker peters, toy soldier, 5 burpees. Run to benches by the basketball courts. 20 step ups. Run across the courts with high knees, butt kickers, toy soldiers…
THE ARMORY · MON JAN 5
Backblast! That’s a board of pain of I’ve ever see
WARMUP: SSHx10 , IWx10, Merkins x 5 THE THANG: - 30 Reverse Lunges (SC) - 50 KB Swings - 30 Jumps Squats - 25 Big Boys - 20 KB Snatches (SC) - 100m Farmer’s Carry - 30 Step-ups (SC) - 20 Cleans (SC) - 20m Bear crawl…
THU JAN 1
Backblast! Crossroads Between 2025 and 2026
10 Minnows, 2 runners (BassOMatic, Wegmans), 1 rucker w nutsniffer (Cake Boss and Jarvis) WARMUP: Nah THE THANG: Mosey on over to the corner of Academy and Withers, via Main to Confederate. Academy and Withers is the…
SNAKE PIT · DEC 30, 2025
Backblast! Leadership is a Decision
Five warmed up fast this chilly morning at Snake Pit. Here’s what we did: WARMUP: - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC) - 10 Plank Jacks (IC) - 10 Mountain Climbers (IC) - Jog to the last island and back…
THE FORT · DEC 27, 2025
Backblast! Mucho Chesto
It was a glorious day in The Fort a the mumble chatter was :fire:. A quick disclaimer and we were off. Ran over to the half wall for 30 step ups, 30 dips, and 30 derkins. Mosey over to a large set of stairs for some…
DEC 24, 2025
Backblast! Eve of the Lord's birth - convergence
WARMUP: The usual THE THANG: DH-type-stuff MARY: worked into Thang ANNOUNCEMENTS: Newsletter & upcoming changes COT: Lauren Hope Styles (sp?) - 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around…
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…
SLOW BURN · DEC 19, 2025
Backblast! An Even Thousand Reps
WARMUP: SSH, IW, Cherry Pickers THE THANG: 100 Merkins 200 LBC 300 Squats 400 Calf Raises Method: 20 reps at a time until total reps are complete. Eg 20 reps each of merkins, LBCs, Squats, and calf raises until 100…
SWEEP THE LEG · DEC 15, 2025
Backblast! Afton loops
WARMUP: pre-run Ben Casey thru parking lot down to Patricia lane and back to launch + 20 SSH THE THANG: Dave Gibson > Emory > Braden Pkwy > Afton Way with stops along Emory for houses with Christmas lights (total: 1…
6@6 · DEC 13, 2025
Backblast! running 6@6
WARMUP: marshmallows around a campfire THE THANG: running MARY: brought hot chocolate after the run ANNOUNCEMENTS: Santa Claus is coming to town COT: aye