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backblasts

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

160 backblasts mention “Rosie”

AMERICAN JACKAL · SEP 8, 2025 Backblast! 11s beat down Q: Matt Bernard · 7 PAX WARMUP: 20 SSH 10 windmill 15 low slow squats 15 maracan night clubs 15 imperial walkers THE THANG: 4 corners bootcamp • Corner 1: 20 Carolina dry dock • Corner 2: 20 Merkins • Corner 3: 20 Squats • Corner 4: 20 lunges… BUSHWOOD · SEP 3, 2025 Backblast! Birdcage Lifts off Q: Rosie · 12 PAX WARMUP: SSH for 50 Windmills, Merkins, cherry pickers, low slow squats, THE THANG: 30 Burpees, mosey to corner Bear crawls and Merkins alternating for 40 yards Lunge 30 yards, Run to the hill 5 rounds of 10 squats, 5… AMERICAN JACKAL · SEP 1, 2025 Backblast! Labor Day Beatdown Q: Rosie · 6 PAX WARMUP: SSH, Windmill, Low slow squat, cherry pickers, Broga, Mosey THE THANG: Sideline to sideline sprints x7 Merkins, wide arm merkins, diamond merkins, ranger merkins, hand release merkins, tempo merkins And now for… THE RANCH · AUG 28, 2025 Backblast! History of Rosie Q: Rosie · 4 PAX WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Moroccan night clubs, windmill, mosey around the lot THE THANG: Rosie moves to CNY - 14 reps for merkins, squats and flutters x2 Bear crawl to next spot 12 reps for… SNAKE PIT · AUG 26, 2025 Backblast! 10 for 9 rounds and three stoic lessons Q: Cyclops · 11 PAX WARMUP: quick jog to the fire hydrant and back to the bells for warm up - all exercises I/C Windmills Cherry Pickers Imperial walkers Hillbilly walkers Moroccan night clubs Low slow squats Hold people’s chair w/ MNC’s… AMERICAN JACKAL · AUG 25, 2025 Backblast! Trench Warfare Q: Sunkist · 8 PAX WARMUP: SSH, windmill, imperial walker hip thrust, low slow squat, 1min high plank, spider man stretches THE THANG: Pain stations - complete 2 circuits; EMOM: 50s each station, 10s transition 1. Mosey 2. Merkin - hands… THE HIVE · AUG 22, 2025 Backblast! Swole city, bro! Fist pumpin’ through t Q: Pauly D · 15 PAX WARMUP: • 20 SSH IC • 10 Windmill Cherry Pickers IC • World’s Greatest Stretch (both sides) THE THANG: AMRAP Circuit – 40s on / 20s off (4 rounds) 1. KB Swings 2. KB Goblet March 3. Suitcase Deadlifts 4. Cross Body… AMERICAN JACKAL · AUG 18, 2025 Backblast! Light poles with motion sensors…AJ fanc Q: Kermit · 10 PAX WARMUP: Disclaimer Mosey around entrance, circle up for 15 SSH IC 10 LSS IC 10 Windmills IC 10 Hillbilly Walkers IC 10 MNCs IC Yoga THE THANG: Moseyed down to the yellow striped triangle, at the entrance to school and… THE YARD · AUG 16, 2025 Backblast! Put a cap on it Q: Rosie · 4 PAX WARMUP: We warmed up, standard fashion. SSH, Cherry pickers, windmill, imperial walkers, hillbilly walkers THE THANG: 3 rounds, 1 min each tempo squats, lunge, Al Gores 3 rounds, 1 min each Slow merkins, shoulder taps… THE HIVE · AUG 15, 2025 Backblast! Introducing the Stork Press Q: Rosie · 12 PAX WARMUP: After a messy start of out of order exercise commands, we warmed up THE THANG: 5 rounds, 2 exercises, 1min each - 20 Swings with a plank, 6 burpees and run with KB 2 rounds, 6 exercises, 1 min each clean, squat… LAZARUS · AUG 14, 2025 Backblast! Lazarus - Rising In The Rain Q: maximus · 8 PAX WARMUP: Not so much, we just got moving. THE THANG: The destination was the Red Ventures parking deck. We made our way with a few stops along the way. Run a bit: Merkins, Mountain Climbers, Carolina Dry Docks Run a bit… BUSHWOOD · AUG 13, 2025 Backblast! BushHolePit. Best if used on or before Q: darkhelmet · 17 PAX 17 men, 3 Ruckers and 14 of The Ungovernable, came to BushHolePit to celebrate National Left-Handers Day. Or just to workout. Whichever. WARMUP: Like we needed it warmer out there. But we did do a little moseying… SNAKE PIT · AUG 12, 2025 Backblast! No breeze in the Pit Q: Kermit · 6 PAX Arrived at the Snake Pit at 0505hrs to a steady down pour of rain. Noticed that a couple of vehicles were unoccupied, but a couple of vehicles still had PAX sitting inside, most likely contemplating how they got in this… AMERICAN JACKAL · AUG 11, 2025 Backblast! Sandbag Racing Q: Deep Dish · 15 PAX WARMUP: ssh, burpees, low slow squat, windmill THE THANG: PAX divide into 2 teams with a 60lb sandbag each team. Mosey to football field. Race #1: PAX do 5 merkins every 10 yards. One PAX does sandbag throw for 10… THE HIVE · AUG 8, 2025 Backblast! Candyman’s Pain Q: Brawny - The Fort · 11 PAX WARMUP: - 10 Side Straddle Hops - 10 Grass-pickers - Plank to Down Dog, calf stretch’s to Sunrise THE THANG: - Mosey to circle with KB What it is - 50 reps, KB run up the hill, 50 reps, KB run down the hill, move to… LAZARUS · AUG 7, 2025 Backblast! NO miles/NO smiles Q: Poppins · 7 PAX · +1 FNG Disclaimer and since we had a FNG went over the 5 core principles. Always free Open to all men Outdoors rain or shine Peer led in rotating fashion Ends in COT Also discussed modifications and since I am nursing a… AMERICAN JACKAL · AUG 4, 2025 Backblast! Monday blues Q: Farmers Only · 14 PAX WARMUP: mosey, ssh, merkin THE THANG: Four rounds of super sets with different MOT between. station one: four rounds of 5 jump squat, 10 jump lunge, 20 squat mosey and then duck walk Station 2: 3 rounds of 5 mike Tyson… LAZARUS · JUL 31, 2025 Backblast! People’s Q Q: Goose · 5 PAX I tried something a little different today and had a people’s Q. I started us off with a little warm up then Rosie picked up the Stick as we moseyed to the front of the movie theater. I thought we were going to watch… AMERICAN JACKAL · JUL 28, 2025 Backblast! Bear Crawl and Ode to Wilt Q: Goose · 7 PAX WARMUP: Motivator Imperial Walkers Hillbilly Walkers Windmills Arm Circles - front and back Michael Phelps Downward Dog Honeymooners Runner’s Stretch THE THANG: We moseyed down to the lower lot. Thang 1 Using the… THE HIVE · JUL 25, 2025 Backblast! Deadly Dozen Q: Time Machine · 11 PAX WARMUP: SSH, IW, Merkins, Deep Leg Stretches then Mt Climbers THE THANG: 400ish M run after each exercise. Counts were 20, carry’s were to the Handicap lot. 1. Farmer Carry 2. Sing Leg Deadlift 3. Lunge 4. Snatch 5. Man… LAZARUS · JUL 24, 2025 Backblast! Freaky Thursday Q: Rosie · 5 PAX WARMUP: SSH, Windmills, Low slow squat, cherry pickers, merkins, mosey THE THANG: EMOM 9 mins of heavy merkins and merkin variants, 2 sprints mixed in 3 rounds of 3 mins with Jump squats, grinders, squat to calf, wall… AMERICAN JACKAL · JUL 21, 2025 Backblast! Field Work Q: Spider · 9 PAX WARMUP: - SSH - Windmills - Merkins THE THANG: - Mosey down the road to the field gate entrance while triggering every motion sensor light on the way Round 1: - Bear crawl the 10 - 1 burpee - Crawl bear back to the… THE COACH'S BOX · JUL 10, 2025 Backblast! Rosie’s lifts and lessons Q: Rosie · 4 PAX WARMUP: SSH, Windmills, imperial walkers, hillbilly walkers, cherry pickers, moroccan night clubs, merkins THE THANG: 2 rounds - 10 burpees, 10 Grinders, 3 rounds of 10 squat thrusts with cindy, 15 BBs, 20 Merkins 3… SEABISCUIT · JUL 8, 2025 Backblast! Tour of Luxury Massey Homes Q: Float Bridge · 9 PAX WARMUP: - Each PAX did their own stretching THE THANG: - Neff to Dudley to Felts and return. - 5 squats at each for sale sign - Too much sweating. MARY: ANNOUNCEMENTS: - Sweaty Barry COT: