backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
621 backblasts mention “Mainframe”
KITCHEN SINK · THU JUL 9
Westside Story
4.5 mile run Launch from TCES down Hubert Graham around the back of Walmart Right on 160 around South State Bank Left on 160 left on Gold Hill Back to COT
KITCHEN SINK · WED JUL 8
Simple and sweaty
I saw something online about how the 21-15-9 series was the most optimal workout routine so I decided to test it out. Quick disclaimer, light jog around the lot, some warm-up stretches, then pick up bags and move to…
COCKPIT · SAT JUL 4
‘Merica 250
WARMUP: 5 Burpees THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776 MARY: She slept in ANNOUNCEMENTS: Read your various newsletters COT: Remembered what our fore fathers…
THE FORGE · FRI JUL 3
250th Birthday Party
WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand…
CURRAHEE · TUE JUN 30
AO CURRAHEE — “THE MIDNIGHT RIDE” 30 June 2026 · 0515-0600 · Pre-Independence Edition
In 1775, a Boston silversmith didn’t wait for ideal conditions — he rode through the dark because the moment demanded it. This morning at Currahee, the air sat on us like a wet wool blanket before sunrise, and the PAX…
ALCATRAZ · SAT JUN 27
Battle Buddies Reunited
Partner Q is the theme at Alcatraz. Enjoyed the opportunity collaborating with my battle buddy from the Greater Than CSAUP on this one. I took the first half of the workout and concentrated on upper body while Shady…
THE FORGE · FRI JUN 26
Forged...for Sprinting
WARMUP: We charted a lap around the parking lot and completed a few warmup exercises. THE THANG: Before we took off, I asked the PAX to remember one thing. When the assignment is to run to a specific destination, do not…
CURRAHEE · TUE JUN 23
Day Of The Rangers Goruck Hero WOD
WARMUP: Mosey around parking lot High knees, Butt Kickers, Karaoke Left, Karaoke Right, Toy Soldiers, Shuffle Left, Shuffle Right THE THANG: Day of The Rangers Goruck Hero WOD Buy-In: 73 Sandbag Squats (30/20 Ib Ruck…
CURRAHEE · TUE JUN 2
Stop 🛑 Sign Beatdown
WARMUP: Stretch, SSH, Squats, Nightclubs…..Mosey THE THANG: Mosey to 160 and back using Stop Signs for round of exercises ( 50 flutters holding ruck up, 25 Squats, 10 Curls, and 5 ManMakers) MARY: None ANNOUNCEMENTS…
RING OF FIRE · MON JUN 1
Honoring Navy SEAL Lt Brendan Looney with TMF trailer of pain
I was able to convince one of the Travis Manion Foundation managers (Chris) to bring one of their trailers of pain to honor a fallen hero. Today we honored 1st Lt Travis Manion’s best friend Lt Brendan Looney. They were…
THE HIVE · FRI MAY 29
Better late than never
WARMUP: I was late so 11s by a great stand in THE THANG: 3 sets 10 reps- goblet squats, floor to overhead press, reverse lunge, pull through, swings, deadlift, man climbers MARY: ANNOUNCEMENTS: bethel men’s shelter…
CURRAHEE · TUE MAY 26
Rucking and Sharing Burdens
Rucked approximately 2.5 miles while sharing our burdens. The HIM sharing the burden was carrying a 40lb Kettlebell and was rotated among each HIM. ANNOUNCEMENTS: Read your newsletter COT: Prayers and Praises
ALCATRAZ · SAT MAY 23
Trestle Camp
Tressel: 1. Disclaimer/mosey around Windward Dr, back to parking lot. 2. COP- mix upper and lower body. 3. Down the hill at Mariana Dr. for quadzilla. 4. Mosey to pull up station for 7’s (pull ups/ burpees). Band Camp…
THE FORGE · FRI MAY 22
Honor, Courage, Integrity
WARMUP: - Side-straddle hop, - Strawberry pickers, - Down dog with calf stretches, to a honeymooner THE THANG: Honor, Courage, Integrity 3 Corners x 20 rounds - Honor - 10 Merkins (200) - Courage - 20 Squats (400) …
THE BALLROOM · TUE MAY 19
Barry said no moderate
WARMUP: light jog to bball court, SSH, cherry pickers, windmills, low slow squat, tempo merkins THE THANG: old school Dora: 100 merkins, 200 squats, 300 LBCs. Wrapped up the Dora and jogged over to the track. At the…
THE BALLROOM · TUE MAY 19
Post CSAUP FOMO
15 showed up for ao-the-ballroom for a not moderate (thanks to Barry Manilow for the motivation) as there were a handful of csaup-may-2026 participants this morning. - Honky Tonk is living in the current shadow of his…
KITCHEN SINK · WED MAY 13
Bag of Bad Decisions
Disclaimer Provided & 5 Core Principles shared thanks to BONES for keeping us honest : - FREE OF CHARGE - OPEN TO ALL MEN - HELD OUTDOORS RAIN OR SHINE - PEER LED ROTATION - END IN CIRCLE OF TRUST WARMUP: In cadence and…
THE FORGE · FRI MAY 8
2026.19 The Forge
Mosey to the church parking lot for Dora with 100 merkins, 200 squats, 300 LBCs. Bear crawl length of lot with 3 merkins at every other parking line. Mosey around to the large wall of the grocery for Wall sits and…
CURRAHEE · TUE MAY 5
Cinco de Mayo
WARMUP: lap around parking lot THE THANG: partner work Partner 1 runs to other end of field and picks up partner 2 where they will be doing an exercise that slowly gets you across the field. Continue switching between…
THE FORGE · FRI MAY 1
Sandbag Sack Race – Now With Bonus Card Gambling!
It was supposed to be a straightforward sandbag game. It turned into a full-on comedy roast with heavy objects and bad ideas involving bear crawls. The sandbag passing was clunky as advertised, but the teamwork…
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…
CURRAHEE · TUE APR 28
A Good Rucking
WARMUP: There was none THE THANG: - Merkins - 12 - Swings - 22 - Get Ups - 5 (side) - Man Makers - 12 - Overhead Presses -12 - Squats - 22 - Thrusters - 12 - Curls - 22 - Back Rows - 12 - Split Squats - 22 (Total) MARY…
6@6 · SAT APR 25
Rucking to find the million dollar bridge
WARMUP: put rucks on, grab one sandbag to share while exploring a route to the spring trails trying to find the million dollar bridge THE THANG: leave NAFO parking lot, go up the the traffic light and cross the street…