backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
81 backblasts mention “Gump”
THE HIVE · JUN 27, 2025
Backblast! Hills, Bells, and Balls
WARMUP: SSH, low slow squat, merkins, Moroccan night club THE THANG: Carry bell to bottom of hill 2 rounds: 20 swings 15 goblet squats 10 bent over row each arm Up the hill 2 rounds: 10 thrusters 10 tricep extension 10…
THE HIVE · JUN 6, 2025
Backblast! What’s a Kraken Man-Maker?
WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers Low slow squats Head to entrance hill and complete a “7”. Man-makers at the bottom and squats at the top THE THANG: Card game: Numbers 1-10, do the…
ALCATRAZ · MAY 24, 2025
Backblast! 80 tv commercial: “C’mon everybody, Ski
Warmup: SSH Windmill Cherry pickers imperial walkers Hillbillies Peter Parker’s Plank Leg Swings First exercise: 2 laps around Runde - 20 merkins / 20 squats x 4 - At pull-up station - 5 pull-ups, while PAX Al Gore…
THE HIVE · MAY 23, 2025
Backblast! The Hive Shovel Flag Hand-Off
WARMUP: Happy Hour warmed us up for the impending bear down THE THANG: Round 1: 10-min AMRAP 10 x KBS 10 x KB squats 10 x KB deadlifts 10 x KB clean and jerk Round 2: 25-min of suffering PAX circle up at bottom of the…
THE HIVE · MAY 2, 2025
Backblast! Do Overs
WARMUP: SSH Windmill Merkins Peter Parker’s THE THANG: Do Overs I created the MXC - Most Extreme Elimination Challenge. Form teams of 3. Split work among the team. Complete Groups I and II separately. In between sets in…
THE HIVE · APR 18, 2025
Backblast! small but mighty
WARMUP: Mosey, WM, Moroccan, imperial, merkins, downward dog, honey mooner. THE THANG: 3 x 15 curls, triceps, one arm overhead press 3 man makers, lap 3x15 kettle merkeins, goblins squats, flutters w press 3 man makers…
THE HIVE · APR 4, 2025
Backblast! Kettlebells: The Great American Pastime
WARMUP: mountain climbers, overhead claps, merkins, CDDs THE THANG: Mozy to the adjacent parking lot where bases and cones were setup to form a baseball field. (Happy Hour’s and my son play on the same baseball team)…
THE HIVE · MAR 21, 2025
Backblast! Pending Bandcamp Approval
WARMUP: Thank you Liberty Bibberty warming up the Pax. YHC came flying in hot and managed to get a little additional warm up. Downward dog, honeymooner, windmills, and quad stretches THE THANG: simple but hard…5 rounds…
THE HIVE · MAR 14, 2025
Backblast! 2025 - SLT Disruption
WARMUP: full crew in cadence 65ish SSH for the 65 dudes that were in the circle Imperial Walkers Hillbilly Walkers Peter Parker Split to boot camp and kettlebells THE THANG: Bootcamp: - Buy-in: 20 bomb jacks, 20 donkey…
THE HIVE · MAR 7, 2025
Backblast! The Swarm
WARMUP: 12 Moroccan Night Clubs, 12 Windmills, 12 Cherry Pickers THE THANG: 4 Dora’s each w/300 reps of various thing’s including some hill runs, bear crawls and swamp rifle carry’s for partners. MARY: N/A…
THE HIVE · FEB 28, 2025
Backblast! Return of the Mack -Bubba don’t slack s
WARMUP: SSH Arm circles Squats SSH THE THANG: 15 minute oyo 10 rep intervals Bicep curl Tricep extension Upright row Lawnmowers Upright row Arm extensions Merkins on bell LBC w bell Flutters w bell MARY: Absent…
THE HIVE · FEB 28, 2025
Backblast! Circle of Pain
WARMUP: Probably THE THANG: Stood in a circle and played with two small bells. Periodically ran a lap MARY: More bell work ANNOUNCEMENTS: Battle Bot, Bethel, Garbage, Convergence, Jager COT: Lots of family in out hearts…
THE HIVE · FEB 21, 2025
Backblast! Pyramid of Pain
WARMUP: SSH Moroccan night club Windmills Squats Swings Merkins THE THANG: Pyramid of Pain: With a partner: Partner A does the movement Partner B holds a plank, then switch after each movement Complete each round plus…
THE HIVE · FEB 14, 2025
Backblast! Matters of the Heart
We had 11 PAX and 6 fly by runners this morning at The Hive. COP SSH x 20 Low Slow Squat x 10 Moroccan Night Club x 20 Disclaimer, move to start point. WEINKE Use parking rows as pain stations 10 Reps Each Stop Method…
THE HIVE · FEB 7, 2025
Backblast! sweaty
WARMUP: mosey, Moroccan night club, the windmill, imperial walkers, merkins, THE THANG: 3 sets of 10 curls, bent over row(L/R), america hammer, LBCs one lap in-between each set. Lunge to hill 10 goblins squats with…
THE YARD · JAN 25, 2025
Backblast! Repeat till Failure
WARMUP: Started with a 5 minute mosey around campus and then circled up: CherryPickersx5inCadence, WindMillsx5inCadence, SSHx15inCadence, HighKneesx20OYO, SSHx10inCadence, ButtKickersx20OYO, SSHx5inCadence…
THE HIVE · JAN 24, 2025
Backblast! Swinging Richards at the Hive
WARMUP: It was cold so we started with a 5 minute mosey to warm up. Mixed in some high knees, butt kickers, and karaoke along the way. Ended back up at COT. Running portion of the workout was completed. Needed to warm…
THE HIVE · JAN 17, 2025
Backblast! DORAs at The Hive
DORA 1: partner run - Man makers 50 - Goblet Squats 100 - Swings 150 DORA 2: farmers carry - Burpees 50 - Squats 100 - Overhead clap 150 DORA 3: Bear crawl - Bent row right 50 - Bent row left 50 - Curls 50 DORA 4…
SLOW BURN · DEC 27, 2024
Backblast! Sugar cookie removal
WARMUP: Lap around Lowe's stopping 4 time for various warm up exercises. THE THANG: Split PAX into 2 teams. Each team has a stack of cards on other side of lot with a team exercise and a hold exercise. 1 PAX from each…
DAWN PATROL · DEC 26, 2024
Backblast! Boxing Day Double Q
WARMUP: Boxing Day background from Gump THE THANG: We stayed put in the Amphitheatre the whole 45 mins other than taking turns to run with imaginary box held overhead as the timing device for each exercise. Exercises…
DEC 24, 2024
Backblast! Christmas Eve Convergence at The Yard
WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B... Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex Switch Q's at 1/2 mark THE THANG: Group 1 (Farmers only): Group 2…
THE HIVE · DEC 20, 2024
Backblast! 2024.51 The Hive
Arrange all bells by weight and divide into 3 weight classes (light, med, heavy). Divide PAX into three groups for 3 sets of 3 rounds of 3 exercises. Sets with light, mid, heavy Set 1: Shoulder ext x10ea, snatch x10…
THE HIVE · DEC 13, 2024
Backblast! Coming in Hot at 30 degrees ?
WARMUP: Happy Hour started the warm up because YHC was coming in Hot from North Fort Mill and got stopped by the border patrol at Captain Steve’s. Seems anyone coming for outside the bubble of Baxter or Eastside is…
THE HIVE · NOV 22, 2024
Backblast! Ladders, lunges and bear crawls, oh my
WARMUP: Yes THE THANG: Push/Kb swing ladder 2, 4, 6,…to 20 of each. 10 man makers. To the hill for a Dora with one lunging while farmer carrying both the other with body weight lunge. Switch as needed with 5 goblet…