backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
63 backblasts mention “Coaster”
COCKPIT · WED MAR 18
Backblast! Winter Closeout Sale
WARMUP: Cherry Pickers / Hillbilly walkers / imperial walkers / 40 ssh THE THANG: mosey to the hill at the top of Nims Village. Stopping along the way for pain stations. Mosey back with pain stations. Bear crawl/crab…
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
THE HIVE · FRI MAR 13
Backblast! Upper Body Bell Blitz
WARMUP: SSH, MNC, Merkins, Mtn Climbers THE THANG: 12 min AMRAP: 10 thrusters, 10 bent over rows, 10 pushups, 20 russian twists. Farmer carry around parking lot. 10 min EMOM: kb chest press, kb high pulls, kb curls, Kb…
BLOCK PARTY · THU MAR 12
Backblast! 2026.11 Minnow Pond
Run up Massey hill, 20 bobjacks in Sisk parking lot, run to gas station for 10 merkins, run to Millstone park for 30 flutters, run to the millstone for 10 1leg air humpers (trying to put a foot on the wall). Repeat as…
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…
SEABISCUIT · TUE MAR 10
Backblast! Waterside Run for Uhaul
WARMUP: Light Jog THE THANG: Lots of hills and trails throughout waterside with a pitstop for Uhaul MARY: None ANNOUNCEMENTS: Jager, newsletter COT:
COCKPIT · MON MAR 9
Backblast! Shoulder pain
WARMUP: SSH, mosey Down the back hill, shuffle one way, flapjack, Carioca, flapjack THE THANG: Partner up, one does the exercise the other runs out and back. Merkins Step ups Derkins Irkins Run back up the hill stopping…
THE HIVE · FRI MAR 6
Backblast! 2026.10 The Hive
The Longest Ladder 5 burpees or 2 55# manmakers at the baseline. Snatch squat at each rung on 1st ladder Two high pulls on the 2nd
BLOCK PARTY · THU MAR 5
Backblast! Fun at WEP
Mosey over to lot behind WEP amphitheater. EMOM run a lap around parking lot and do 15 SSHs. Whatever time you have left in the 60 seconds, try to get your heartrate back down. Repeat for 10 minutes. Move over to in…
SNAKE PIT · TUE MAR 3
Backblast! KB board of Pain
WARMUP: merkins, shoulder taps, OH claps, MNC THE THANG: 10 man makes 25 swings 25 KB OH press 25 chess presses 25 curls 25 tricep extension After each exercise walk around the parking lot with the bell. Stop at each…
SNAKE PIT · TUE FEB 24
Backblast! 3 for 300
WARMUP: Grandma Jacks Grandpa Jacks SSH Motivator Moroccan Night Clubs Arm circles OYO forward and back Michael Phelps THANG 1: 40 Thrusters 40 Merkins 40 Power Clean Press - Short recovery lap 30 Thrusters 30 Merkins…
COCKPIT · MON FEB 23
Backblast! Hills are alive
Warmup SSH Moroccan Nightclubs Michael Phelps Low Slow Squat Merkin Broga Bear Crawl and Crawl Bear w partner Duck walk and squat Karaoke and LBC Hill work Merkins /Bear Crawl Squats/Lunge Walk Carolina Dry Dock/Toy…
THE YARD · SAT FEB 21
Backblast! Day of Fun
WARMUP: - Moroccan Nightclub - Windmill - Cherry Picker - Imperial Walker THE THANG: - Circuit - 45sec exercise & 20 sec rest - Curls or Man Makers - Merkins - Plank Jacks - Leg Lifts - Mountain Climbers - Lunges …
THE HIVE · FRI FEB 20
Backblast! Dora, Dora
WARMUP: Yes - Windmills, squats, Imperial & Hillbilly Walkers THE THANG: Dora with a partner - forwards and backwards 50 - goblet squats 100 - curls 150 - swings 150 - swings 100 - curls 50 - squats 4 corners - 5-10-15…
SOUL TO SOLE · THU FEB 19
Backblast! Old Kingsley, Old Glory
WARMUP: Nope THE THANG: Ruck 3.3 miles with stops at the flag at St. Philip Neri for the pledge and the turnaround point at Fort Mill High School. MARY: no time ANNOUNCEMENTS: always COT: 5th core principle The…
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…
SNAKE PIT · TUE FEB 17
Backblast! Partner pain sesh
WARMUP: brief THE THANG: Partner up Start on one side of parking lot and advance to other side. Partner A uses double KB, partner B uses sandbag. Switch gear at each planter. 5 clean 5 press 5 thruster. At halfway…
TRAINING GROUND · SUN FEB 15
Backblast! Dick Hammer
WARMUP: none THE THANG: stroll over into Baxter and over to gardenia hill. Turn around at the top and head back. MARY: no ANNOUNCEMENTS: COT: yes
THE YARD · SAT FEB 14
Backblast! V Day - showed lotta love to all the ma
WARMUP: yep, lots THE THANG: four circuits, chest, legs, abs l, cardio, merkins- reg, wide arm and diamond, jump squats, squats, wall squats and 11’s MARY: no time ANNOUNCEMENTS: FNG drive COT:
THE HIVE · FRI FEB 13
Backblast! Sky Rockets (Not) In Sight - Good Morni
WARMUP: Cherry Pickers / OH kb march / Plank / L&R Plank THE THANG: 5 sets of the circuit Kb pull through x20 Kb pullovers x20 Plank pull through x20 Devil halos x10 Curls x10 Goblet squats x20 Alternate single rows x10…
SOUL TO SOLE · THU FEB 12
Backblast! Ruckin for fun
We rucked to the pull-up bars and came back. That is all
TRAINING GROUND · SUN FEB 8
Backblast! Bearded miles
WARMUP: THE THANG: walk to Palmetto apartments and back. One loop around Earthfare MARY: ANNOUNCEMENTS: COT:
THE YARD · SAT FEB 7
Backblast! Not A Moderate Workout
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Mosey around the parking lot The Thang: 1. Light Poles: Light Pole 1: 10 Merkins Light Pole 2: 15…
THE HIVE · FRI FEB 6
Backblast! Omplex
No warmup needed; got right to work!! 5 Different Complexes for 8 Minute AMRAP 5-5-5-5 - All single arm then switch 5 Rows 5 Deadlifts 5 Swings 5 Reverse Lunges 4-6-8-10 4 Pullovers 6 Halos 8 Alternating Swings 10…