backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
70 backblasts mention “Mater”
DAWN PATROL · TUE MAY 5
Blocks, Coffee, and Sandwiches
WARMUP: Windmill Moroccan Side Lunge Mtn Climber Downdog Updog THE THANG: 4 rounds of 4 exercises repeated at 4 corners. Reps increase at each corner: 5/10/15/20 Round 1 Merkins Jump Squats Crunches Side Straddle Hops…
DAWN PATROL · THU APR 30
WEP tour with bear crawls and burpees
WARMUP: SSH, Merkins, nightclubs, mountain climber THE THANG: Set of 10 exercises at each of 11 wooden benches around WEP Dora on the side hill leading up from the parking lot. One PAX runs up the hill to beginnning of…
DAWN PATROL · THU APR 30
Buckets and stairs
WARMUP: Lots of clapping THE THANG: Buckets made an appearance and were placed in three locations around Kingsley including up a staircase which was very well received. Each bucket contains tickets of exercise…
ALCATRAZ · SAT APR 18
Cones & Such
WARMUP: a few exercises I/C then mosey to firehouse lot for a few more exercises I/C. Then mosey to the back corner of park for more exercises I/C then mosey back to the main lot THE THANG: cones on the field Part 1 …
DAWN PATROL · THU APR 16
Kingsley loop bigger than what I expected
WARMUP: normal stuff plus dynamic movements THE THANG: stair climbs plus wall sits. Move around the large loop stopping at corners for 15 merkins, 15 squats, 15 cdd, 1 alternating lunges, 20 lbcs. 5 stops. Sometimes…
DAWN PATROL · TUE APR 7
Moderate until it isn’t
WARMUP: 80 SSH in cadence for Flounders bday Squats Broga THE THANG: Mosey to the Springs building near front by the garden area 10 dips 10 derkins 10 crazy leg twist 10 dips 10 derkins 10 Bulgarian split squats each…
ALCATRAZ · SAT MAR 28
Bobby madness
Warmup: Motivators from 7, run, circle up for: windmills, imperial walkers, Moroccan n/c, low slow squats, peter parkers, some plank stretches. Run Thang 1: pull up bars. Each pax does 10 pull ups, while others do LBCs…
THE FORGE · FRI MAR 20
Backblast! Bi's & Tri's
WARMUP: mosey around the parking lot and neighborhood headed towards sonic, stopping along the way for - SSH, low slow squat, merkins, cherry pickers, imperial walkers, hillbilly walkers, etc. THE THANG: Using the bench…
KITCHEN SINK · WED MAR 18
Backblast! Loaded sink
WARMUP: SSH, Imperial Walkers, Cherry pickers, hamstring stretch, runner stretch, merkins THE THANG: Ruck march with some merkins and squats, partner work with sandbags: thrusters, bent over rows, tosses. Some…
ALCATRAZ · SAT MAR 14
Backblast! Pre Jaeger WO
WARMUP: Jog loop round Runde reconvene at bball court for the usual. THE THANG: de escalator work out with 25 merkens 25 squats, 25 bboys, 25 dips, 25 Hurleys loop the drop to 10 and 5. Coupon circuits with curls…
CURRAHEE · TUE MAR 10
Backblast! Laying Logs and Yanking Yogi
WARMUP: Ruck if you got it THE THANG: Grab a log- Walk around school 3 sets- One team carries the log and the other does an exercise Sets- Curls, Ruck Swing and Squats Take log back Catch me if you can with one pax…
ALCATRAZ · SAT MAR 7
Backblast! No hills
WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, THE THANG: stayed in the parking lot 11’s- big boy & burpee 4corners… increasing rep count each complete circuit. 5-10-15… 1st corner- SSH -run- 2nd…
DAWN PATROL · THU MAR 5
Backblast! Title loading…
WARMUP: produce pickers, windmills, imp walkers, plank/down and up dog stretching, Peter Parker’s, all in cadence THE THANG: we moseyed to the back parking lot and started at the first island of the top row. We…
KITCHEN SINK · WED MAR 4
Backblast! heavy wheel of fortune
WARMUP: - SSH / WM / IW THE THANG: - modified 4-corners in back parking lot (sandbags, bells, wheel, tire), lunges as MoT, sandbags as timer. - Jack Webb with ruck: 1/4: merkins+OH claps MARY: - man-makers in cadence…
TRAINING GROUND · SUN MAR 1
Backblast! Ruck n Roll
Beautiful morning! WARMUP: none THE THANG: 3.7 miles ruck at a nice brisk ranger pace. Down to GHMS, around it, then up the back side onto Dam rd. Then around the back side of the Walmart, then behind the retirement…
DAWN PATROL · THU FEB 26
Backblast! Super G likes burpees I guess
WARMUP: SSH, merkins, windmills, low slow squat THE THANG: ran around Kingsley all all different spots, every time we stopped to do the exercises below, Super G asked us all to do a burpee…who knew. - 20 merkins, 20…
KITCHEN SINK · WED FEB 18
Backblast! Much like Heroin
WARMUP: brief THE THANG: tried a couple of things. Didn’t feel like YHC did a great job articulating. We moved to the next station and tried a few more. ANNOUNCEMENTS: Will gravitate to a WOD sorta format rather than a…
CURRAHEE · TUE FEB 10
Backblast! CURRAHEE!!!
WARMUP: SSH, Casbah Number 2s THE THANG: Two teams. Two 60lb sandbags (thanks Skipper) Teams line up shoulder to shoulder and pass the sandbags up and down the line 2x rucks on. Get up the hill where a stack of…
ALCATRAZ · SAT JAN 31
Backblast! Alcatraz is a Winter Wonderland
WARMUP: Mosey,SSH,WM,IW,HW,Ground Work THE THANG: Lots of Step-Ups,Pull-ups, Dora,Wall Work MARY: rotating fashion ANNOUNCEMENTS: no race today, bethel Thursday COT: Mark’s Performance This Weekend
KITCHEN SINK · WED JAN 14
Backblast! Up and Down and Back and Forth
WARMUP: the usual plus Casbah #2s THE THANG: multiple MOT WITH MULTIPLE COUPONS MARY: She came ANNOUNCEMENTS: BTD, D2D, Double run at 6@6ish plus bunks at Veterans Park at 11am COT: Prayers for family and friends and…
ALCATRAZ · SAT JAN 10
Backblast! BOAPS for the win
WARMUP: Quick mosey SSH Windmill Low slow squat But kickers Karaoke Toy soldiers Inch worm merkins Soccer hips THE THANG: Handed off to Spider-Man for a terrible idea Mosey to back hill Start at bottom and run up one…
DAWN PATROL · NOV 25, 2025
Backblast! Piracy and Imposters
WARMUP: - Windmills - Cherry Pickers - Imperial Walkers - Hillbilly Walkers - Calf Raises THE THANG: - Travel to playground (pirated from The Pirate) - Begin with 5 squats then mosey to 2nd tree on the left-hand side of…
NOV 25, 2024
Backblast! Simple, but not easy
A frozen dozen met at The Honey Badger for a simple but not easy beatdown. Here’s what we did: - 10 Mountain Climbers (IC) - 10 Plank Jacks (IC) - 10 Alternating Shoulder Taps (IC) - Mosey to Track Capoot Hero WOD…
RING OF FIRE · JUL 17, 2024
Backblast! Smokin Frat Party
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Strawberry Pickers, and Broga THE THANG: Phase 1: Cheese Shredder Phase 2: Ladder: Round 1 - Burpees from Goal Line to 50 Yard line with reps at every 10 yard line…