backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
81 backblasts mention “Scorpion”
RING OF FIRE · WED JAN 28
Backblast! Track, Block, Bars, Hill
WARMUP: 20 SSH IC 10 Windmills IC 10 Cherry Picker IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 5 Burpees OYO THE THANG: 1. Track Work: 800m Nur Charge to Run Stop every 200m 15 merkins, 20 squats 2. Coupon Suck: 4…
THE HIVE · FRI JAN 16
Backblast! MILGA does the Hive
Noticeably absent was Deep Dish - partner sit ups, farmer carries, back to back passes - 5 rounds of 10 curls, 10 tri, 10 swings lots of mumberchatter, yall should incorporate more f2 into life. its not just about…
THE BALLROOM · TUE JAN 13
Backblast! BLIMPS and stuff
WARMUP: Ran around parking lot stopping to do a few COP warm-ups here and there. THE THANG: Ran across cool bridge to field house. Partnered up for some BLIMPS. Partner 1 did stationary exercises (alternating between 2…
VARSITY · DEC 19, 2025
Backblast! Varsity has graduated to retirement
WARMUP: started out with a quick mosey, went into SSH then merkins, then more running and SSH and more merkins. Ran some more, then cherry pickers, and more merkins…also did some stretches. Ran over to pull up bars. THE…
RING OF FIRE · DEC 17, 2025
Backblast! 8 Days Till Christmas
WARMUP: Side Straddle Hops, Windmills, Moroccan Night Club. THE THANG: 5 Burpees, Over Head Press (20), 5 Burpees, Curls (25), LBC'S (30) Hello Dolly's (20), Goblet Squats (20), Incline Merkins (20), KB Swings (25)…
RING OF FIRE · DEC 3, 2025
Backblast! Ice Ice Baby - Board pushing
WARMUP: Short: SSH, windmill, down dog, Honeymooner, Down Dog, sprinter stretch Partner up with similar size guys. Each pair gets a brick and 2x4 board. Mosey to stadium THE THANG: All line up at the track by the…
RING OF FIRE · NOV 19, 2025
Backblast! New Beginnings
WARMUP: Short mosey around the parking lot and then stopped for warm up: 15 SSH, 15 IW, 5 burpees, 15 Windmill, 5 burpees, 10 Potato PickerS THE THANG: Started with 4 corners: 15 Merkins, 15 jump squats, 15 LBC, 15…
DAWN PATROL · NOV 13, 2025
Backblast! HIM Camp Review
WARMUP: Mosey to pond for 10 each of Moroccan Night Clubs, Seal Jacks, Bomb Jacks Plankorama: Scorpion Dry Docks (5 each leg) into 10 each of Shoulder Taps, Plank Jacks, Mountain Climbers THE THANG: Mosey to Lot behind…
RING OF FIRE · NOV 5, 2025
Backblast! No OYO Dora on Fire
WARMUP: Slow mosey around the student parking lot, then circle up near main entrance to school at AO Jones Blvd for 10-20 of the following: - SSH - WM - IW - MNC - Strawberry pickers Then mosey to the bus loop at corner…
DAWN PATROL · SEP 4, 2025
Backblast! Scorpions Block Party
WARMUP: Mosey behind Panera, along the way doing Karaoke / Butt Kickers / High Knees / Toy Soldiers Circle up for SSH / Imperial Walkers / Cherry Pickers / Windmills THE THANG: Mosey beside LPL pond for a Webb homage to…
RING OF FIRE · MAY 28, 2025
Backblast! Beat the deck #1
WARMUP: Quick warmup as we had a lot to cover. Cherry pickers and side straddle hops THE THANG: We had 9 cards face up and needed to guess higher or lower of any pile. Each card had a workout associated with it. You get…
VARSITY · MAY 23, 2025
Backblast! Splash Mountain
WARMUP: MNC, IW, Windmills, HW (Poor cadence on YHC part, was distracted by Slash’s flirting) THE THANG: Moseyed to benches, 2 rounds or 10 Dips/urkins/derkins. Moseyed to cafeteria picnic tables, 2 rounds of 20 Step…
RING OF FIRE · APR 23, 2025
Backblast! Up Tempo @ ROF
WARMUP: Ran a warm up lap around the NAFO track and led the PAX to the bleachers. THE THANG: Asked the PAX to partner up. Bleacher Runs: Partner 1 sprints up the bleachers and then moseys back down, complete 2 trips…
RING OF FIRE · APR 16, 2025
Backblast! 10-20-30 for Bass's Bday
WARMUP: Mosey then SSH (57 times for Bass's bday), windmill, imperial walkers, hillbilly walkers, moroccan nightclub, and cherry pickers. THE THANG: Started off on benches - 2 sets, 10 each - step ups, inclined merkins…
VARSITY · FEB 21, 2025
Backblast! Lot work
WARMUP: SSH Imperial Walkers Moroccan nightclubs Michael Phelps Hillbilly Walkers Merkins Broga THE THANG: Bear crawl Indian run (4 big boys for the caboose) Cinder block work Ladders of 5 - each island increase by 5…
RING OF FIRE · FEB 12, 2025
Backblast! Poop virus
WARMUP: Because it's 35 degrees and raining, we will warm up SSH Low Slow Merkins Peter parkers Low slow squats Run a lap THE THANG: Every Minute on the Minute: 10 burpees Until failure After failure: Run a lap of shame…
COLOSSEUM · JAN 21, 2025
Backblast! Men in Tights
Texted Barkley last week and told him to put me in for Q sometime at Coliseum. He responded and said I need someone for next week. I gladly accepted before looking at that weeks weather forecast. Rookie mistake but we…
THE BALLROOM · NOV 5, 2024
Backblast! From the Ballroom Archives
The rain was coming down at the Ballroom. Mosey to the cover at the front of the school. Cyclops informed me the rain would stop at 5:30, he was correct, as usual. Puller from the archives, this workout was also…
VARSITY · AUG 30, 2024
Backblast! Sparty Start
Short mosey run Warmup: SSH (20xI/C); windmills; Imperial Walkers; Moroccan N/C; Low Slow Sqts; big arm circles; peter parkers; plank stretches Thang 1: Mini-Spartan: Start at bottom of hill, run up to pull up bars, do…
RING OF FIRE · AUG 21, 2024
Backblast! Cha-Ching's Legacy
So, https://f3thefort.com/2020/01/17/black-diamond-at-the-one-word-convergence/, because they guy would lay ridiculous beatdowns. And there's just no need to reinvent the wheel. It's already round and works really well…
VARSITY · AUG 9, 2024
Backblast! Football field candence count
WARMUP: Warmup: all in cadence - 10 Moroccan nightclubs - 10 cherry pickers - 10 windmills - 20 imperial walkers Mosey around buss loop - Karaoke - 20 incline merkins on curb in cadence - Karaoke - 20 calm raises on…
SLOW BURN · OCT 27, 2023
Rocktober Finally at SlowBurn
Slackblast: Rocktober Finally at SlowBurn DATE: 2023-10-27 AO: ao-slow-burn Q: Barry Manilow PAX: Peach Stand Bass-o-Matic Twister Anchorman Rebel trucker Mark Nestel OldBay Dilbert FNGs: 0 COUNT: 10 Mostly old guys at…
THE BALLROOM · OCT 17, 2023
Ballroom Blitz
Slackblast: Ballroom Blitz DATE: 2023-10-17 AO: ao-the-ballroom Q: Barry Manilow PAX: Drop Thrill Anchorman CakeBoss Twister Boogie Down Assassin FNGs: 0 COUNT: 7 Name the band and album 7 is a lousy number, that is…
COLOSSEUM · NOV 1, 2022
Sharknado Again?
Slackblast: Sharknado Again? DATE: 2022-11-01 AO: ao-colosseum Q: Stang PAX: Bonsai Barkley Dojo NakedAndAfraid shower curtain Incoming Cyclops Joe Lyons (F3 Long Duck) trucker Cheddah Rolloff Straight Up Senator…