backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
338 backblasts mention “Sasquatch”
BLOCK PARTY · TUE JUL 7
EMOM and Partner Ladder
WARMUP: 20 SSH IC 10 Windmills IC 10 Cherry Picker IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC THE THANG: EMOM 25 MIN 1: 10 Burpees MIN 2: 15 Squats MIN 3: 10 Merkins MIN 4: 20 Reverse Lunges MIN 5: 20 BBS Hyrox…
SWEEP THE LEG · MON JUL 6
Persevere because others are counting on you
YHC was honored to have the Q at SLT and wanted to bring a side of hills to match the main course of heat and humidity. The Pax were game so we did it and thus started the day up 1:0. WARMUP: Run to the bottom of GHES…
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…
SWEEP THE LEG · MON JUN 22
Gin Blossoms on the Block
WARMUP: Something about the 5 core principles before launch THE THANG: Run to Allison Park. Every "STOP" sign 10 BBSU, 10 merkins, 10 squats At Allison Park, descend to do add 5 pull ups. Then head back and do the same…
BLOCK PARTY · TUE JUN 9
Block Party Pickup
WARMUP: Jog over to short wall for some of the basic opening warmup exercises, including: SSH, Hillbillies, Imperials, Windmills and Step-ups THE THANG: Over the years, I've gotten a little complacent when it comes to…
SWEEP THE LEG · MON JUN 8
Adding Banks to the Bank Run
WARMUP: THE THANG: Hit the banks from Earthfare to Gold Hill 20 Reverse Lunges 7 Burpees 15 BBS Ran back full distance no stops MARY: No time ANNOUNCEMENTS: Newsletter COT:
SWEEP THE LEG · MON JUN 1
Little Baby Sandbags
THE THANG: partner up. One partner carries two 2lb sand bags, switch at each station. 1st stop- south state bank = 5 reps (4 count) SSH, seal jacks, plank jacks 2nd stop- culdesac of Patricia Lane = 15 Superman’s, 15…
BLOCK PARTY · TUE MAY 26
Little Sandbag Babies
WARMUP: SSHs, broga, various dynamic plank exercises (i.e. plank jacks, peter Parkers) THE THANG: 2# sandbags held in each hand for duration of workout Performed each exercise in cadence followed by a parking lot loop…
COCKPIT · WED MAY 13
Cindy EMOM
WARMUP: Windmills, Cherry Pickers, up/down dog, stretching THE THANG: Moseyed to see Cindy, every Pax found a date, started off with a 10 minute EMOM, 12 Curls, OH press and squats, dropped to 10 reps at the half way…
SWEEP THE LEG · MON MAY 11
Loops Deep in Brayden
WARMUP: mosey down into Brayden THE THANG: triangle loops (1/2 mile loop with 3 station—1. 10 normal merkins, 15 big boys. 2. 10 wide arm merkins, 15 side straddle hops. 3. 10 diamond merkins, 15 squats. 5 loops, finish…
SWEEP THE LEG · MON APR 27
Squatch Holds
THE THANG: Run all over with intermittent stops... side shuffle ~20 yards to & fro until the 6 catches up. Merkins in cadence until you can no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3…
CURRAHEE · TUE APR 21
Last min before month end v1
WARMUP: yes THE THANG: sandbag Indian walk where we had 8 sandbags and we did a full walk around the school. The goal was to learn how to handoff bags while walking ranging from 40, 60, and 80 lb bags. Round 2 was 4…
SWEEP THE LEG · MON APR 20
(De)Construction Zone
WARMUP: Quick lap around the main parking lot (not going behind the stores), then circle up for the following, 10-15 of each: – SSH – WM – IW then HW – MNC – Strawberry pickers Then mosey not too far from COT for…. THE…
SWEEP THE LEG · MON APR 13
Brayden Loop
WARMUP: None THE THANG: 4+ Miles @ Brayden, 3 stations 20 Seal Jacks, 15 Merkins, 20 Seal Jacks 15 LBC’s , 20 Seal Jacks 15 Lunges MARY: None ANNOUNCEMENTS: COT:
COCKPIT · WED APR 8
2026 QvQ Round 2
QvQ Format: 20/20 PAX Vote in 4 categories V.A.P.E. Rabbit: Divide into two teams Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees. WWR but add 2 reps to each exercise after each trip…
BUSHWOOD · WED APR 1
2026 QvQ round 1
THE THANG: Fishstix was away and was alloted the 1st 20 minutes. We moseyed up to the top lot at The JOC. He led us in a series of partner work. Shouldered partner resistance mosey face to face, Patty Cake Merkins…
BLOCK PARTY · TUE MAR 31
Q school
WARMUP: mosey to Kimbrell’s lot Exercises in cadence -‘seal jacks, windmills, Cherry pickers, imperial walkers, merkins, shoulder taps and 5 burpees OYO - just because. THE THANG: mosey to St. John’s UMC lot for partner…
SWEEP THE LEG · TUE MAR 31
Oh yeah... We have been here before...
WARMUP: Mosey down 160 towards Dam Rd. and the back fire entrance. THE THANG: Top of the Hill 5 - Lt. Dan Magic Legs Light post Ladder 5 - Burpees - All the way to the fence 10 - Diamond Merkins 15 - Sumo Squats 20 …
SWEEP THE LEG · MON MAR 30
March Madness
WARMUP: SSH, Imperial Walkers, cherry pickers, runners stretch, merkins, mosey then some merkins, squats, bigboys THE THANG: Partner up, split up 100 merkins, 100 dry docs, 100 dips while partners alternate running…
BLOCK PARTY · THU MAR 19
Backblast! Hills and Pull ups
WARMUP: mosey to Print shop SSH x 20 Imperial walker x 10 Hillbilly Walker x 10 Cherry picker x 10 Calf stretch runner stretch THE THANG: triple nickel from town hall up hill past church 5 Bonnie Blair’s 2 is 1 5 jump…
SWEEP THE LEG · MON MAR 9
Backblast! Are you making this up?
WARMUP: we don’t do that here THE THANG: We stayed together as a group today. First stop at Southstate bank for merkins. Second stop at Hoof and Barrel for 5 burpees, third stop at Delaney for 5 burpees with a plank…
THE FORGE · FRI MAR 6
Backblast! 7th year Anniversary… with Burpees
Warmup Mosey to Grace Parking Lot 28 SSH IC 5 Windmill IC 20 SJ IC 10 MNC IC 28 Mnt Climbers IC Stretch 15 Peter Parkers IC Recover on your feet. Flashback for 7 years in F3 DORA 100 HR Merkins 200 Squats 300 LBC’s…
BLOCK PARTY · TUE FEB 24
Backblast! 14 hogs 6 coyotes go into a bar
WARMUP: 6ish Runners took off in da gloom 14 PAX moseyed to pharmacy lot for some COP Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees THE THANG: Moseyed to town hall wall…
SWEEP THE LEG · MON FEB 23
Backblast! Sub of the substitute Q
WARMUP: mosey to goodwill SSH Imperial walkers Hillbilly walkers Cherry pickers THE THANG: Mosey to Planet Fitness explain exercises 5 Lt Dan 10 scissor kicks at eat stop sign through Waterstone. Right at the pool and…