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backblasts

Every workout’s write-up, newest first — straight from the Q’s backblast.

361 backblasts mention “Rebound”

THE ARMORY · AUG 18, 2025 Backblast! Slash Drives a Fast Car Q: Warning Track · 13 PAX WARMUP: yes THE THANG: KB Tabata MARY: Had a little lamb ANNOUNCEMENTS: Golf Tourney, newsletter COT: gratitude and prayers TRAINING GROUND · AUG 3, 2025 Backblast! Smokin Speedy Ruck Q: Cohiba · 9 PAX Rucked for 3.8 miles with smiles through Goldhill Schools, Walmart, and Neighborhood Coconut Creek??? to 160 back to Earthfare. ANNOUNCEMENTS: Read your newsletter COT: Prayers and Praises SLOW BURN · AUG 1, 2025 Backblast! Gen X'er Beatdown Q: Sprocket · 18 PAX WARMUP: All the classics THE THANG: Wall Sits Two Pax did 3 burpee broad jumps and lunge walked back to the wall. Repeat until all pax have gone. 2 Rounds 7's on the Hill Mountain Climber and Merkins In the Chick-fil-a… JUL 31, 2025 Backblast! Multiples of 5 Q: Beaker · 32 PAX WARMUP: Mosey to Print Shop THE THANG: 5 pull-ups at the Print Shop. Run to parking lot at the corner of Williamson St and Watson St. for 10 merkins Down Williamson St hill to Fort Mill COG for 15 LBCs Up Academy St for… COLOSSEUM · JUL 29, 2025 Backblast! Conundrum Q: Farmers Only · 8 PAX WARMUP: a little bit THE THANG: some stuff MARY: not really ANNOUNCEMENTS: newsletter COT: yep JUL 24, 2025 Backblast! Squatch Pond Q: Sasquatch · 16 PAX WARMUP: run to Church of God Worship Center, 5 SSH, 5 Seal jacks, 5 downdog merkins THE THANG: pick up two 2lb weights, run to stairs at FM COG, calf raises on steps x10, SSH x10, seal jacks x10, run through upper lot… COLOSSEUM · JUL 22, 2025 Backblast! Why are we doing this? Q: Crystal Lake · 10 PAX WARMUP: - 10 Moroccan nightclubs - 12 cherry pickers - 10 windmills - 10 low slow squats Mosey, karaoke, stop at curb and do 10 incline merkins on curb in cadence Mosey, karaoke, 10 calf raises on curb in cadence THE… SWEEP THE LEG · JUL 21, 2025 Backblast! 5,4,3,2,1 Bank Run Q: Spectre · 12 PAX WARMUP: THE THANG: Exercises: 1-Burpee 2-Lunges each side 3-Windmill Merkins 4-Penguins each side 5-Peter Parker’s Stops: 5 Banks between STL and Gold Hill Rinse and repeat on the way back MARY: 10 LBC IC ANNOUNCEMENTS… JUL 17, 2025 Backblast! The While Zipper Q: Crystal Lake · 17 PAX WARMUP: Mosey to Fort Mill Pharmacy parking lot, Moroccan nightclubs, low slow squats, and 9 burpees Mosey around Clebourne to next parking lot and 5 diamond merkins in cadence Mosey to next parking lot and 5 jump… COLOSSEUM · JUL 15, 2025 Backblast! Donuts are a food group!! Q: Cake Boss · 11 PAX WARMUP: Slow mosey Lunge walk Mosey Fruit pickers Imperial walkers Low squat Merkins Slow mosey Hillbilly walkers Moracan night clubs Slow mosey 3 rounds of Swing crunches and pull ups THE THANG: Accumulating ladder… THE ARMORY · JUL 14, 2025 Backblast! Some % better is better than 0% Q: Cake Boss · 11 PAX WARMUP: Slow mosey Windmills Fruit pickers Slow squats Merkins THE THANG: Mosey to wall Dips Step ups Mosey to lower lot: 1. Kettlebell swings 2. Goblet Squats 3. Kettlebell overhead Push Press (Alternate arms each… JUL 10, 2025 Backblast! Not All Heroes Wear Capes Q: Italian Job · 19 PAX YHC brushed off the cobwebs from a weinke from 2017. It was hard then and even worse this time. Here’s what we did: Warm-up - 10 Low Slow Squats (IC) - 10 Mountain Climbers (IC) - 10 SSHs (IC) Run the Main Street to… CLYDESDALES · JUL 9, 2025 Backblast! Omaha - Kingsley Loop Q: JWOW · 14 PAX Original NASCAR loop was Omaha’ed due to construction :construction: . When in doubt just run to Kingsley. Miles were had, smiles were enforced. JWow THE ARMORY · JUL 7, 2025 Backblast! Smoked Heavy Stogies Q: Cohiba · 14 PAX Warm-Up: SSH – 20 IC Windmills – 10 IC Imperial Walkers – 20 IC Moroccan Night Clubs – 20 IC Low Slow Squat – 10 IC Strawberry Pickers - 15 IC Main Thang: ? Circuit 1 – 3 Rounds: 10 KB Goblet Squats 10 KB Lawn Mower 10… JUN 27, 2025 Backblast! Circuit Q: Rebound · 15 PAX WARMUP: cherry pickers, windmills, Moroccan night clubs THE THANG: 5 pain stations 1. Sandbag - 20 dead lift, squat, shoulder toss 2. Kettlebell - 20 curls, swings, overhead press 3. 25 merkins, dry docks, shoulder taps… COLOSSEUM · JUN 24, 2025 Backblast! Convergence?? Q: Cyclops · 8 PAX WARMUP: mosey up the hill behind the AO. Warm up exercises every few lightpoles THE THANG: go to wal mart and meet Golden Corral PAX for a partner DORA 1/2/3 100 merkins 200 squats 300 LBC’s Mosey back with a few… THE FORT · JUN 21, 2025 Backblast! Cards with Dora Q: Rebound · 5 PAX WARMUP: SSH, cherry pickers, Moroccan night clubs THE THANG: quick DORA, 100 merkins, 150 LBCs, 200 mt climbers Card game: Round 1: :diamonds:- dry docks :hearts:- Merkins :spades:- Superman’s :clubs:- shoulder taps… THE ARMORY · JUN 16, 2025 Backblast! 25 burpes? Q: Conundrum · 9 PAX WARMUP: SSH, Cherry picking, Moroccan club THE THANG: Dora-ish 8 workouts with bell 50 ea.( Squats, swings,tri extensions,Curls) run back and forth other end Burpes, SSH, Big Boys and Merkins) MARY: nope ANNOUNCEMENTS… THE ARMORY · JUN 9, 2025 Backblast! Always a crowd pleaser… Q: Shady · 13 PAX WARMUP: Mosey’d around the parking lots and picked up Sugar Bug so he got a chance to run. Back at COT we did: windmills, cherry pickers, low slow squats, merkins, Peter Parker’s, Parker Peter’s. THE THANG: Everyone’s… SOUL TO SOLE · JUN 5, 2025 Backblast! Harold and Kumar go to coaches box Q: Halfback · 7 PAX WARMUP: helping one another pull our rain coats over our rucksacks. THE THANG: Headed out towards the coaches box, logged around 3 miles total. - Went one way to find a locked gate. - Second shot was through the… THE HIVE · MAY 30, 2025 Backblast! The Time is Always Now Q: Band Camp · 22 PAX · +1 FNG WARMUP: methodical SSH 1 burpee Windmill 2 burps IW 3 burps HW 4 burps J-Lo 5 burps Farmers carry https://medium.com/@danjohn84123/humane-burpee-342d0054a13f Finished with swing sequence to hit 100 total 5 swings 5… COLOSSEUM · MAY 27, 2025 Backblast! Memorial Day continuation Q: Farmers Only · 11 PAX WARMUP: mosey with ssh and merkins THE THANG: Modified combination of the Danny Dietz and Matthew Axleson hero wods. Lots of running. Lots of reps. MARY: only a little ANNOUNCEMENTS: some COT: yes THE HIVE · MAY 23, 2025 Backblast! The Hive Shovel Flag Hand-Off Q: Deep Dish · 32 PAX 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… MAY 22, 2025 Backblast! Meander around town Q: Bonsai · 15 PAX WARMUP: The pledge THE THANG: Launch point was parking lot across from old Hardee’s Exercises 10 merkins 20 squats 20 LBCs Loop Run up main Left at Post office Left on Elliot Left back to launch point. Repeat exercises…