backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
306 backblasts mention “Slow Jams”
OCT 7, 2025
Backblast! 13 YR Anniversary Convergence
WARMUP: THE THANG: Here is my weinke - Assassin We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools. Starting at the front door we headed around the back, past the shop, past the…
OCT 7, 2025
Backblast! On the fly
WARMUP: yes THE THANG: wall sits w/ 20x MN & OHC. Mosey to Parking spots for bearcrawl, merkins ladder for 7 spots, bearcrawl back. Rinse and repeat at wall, back to parking spots for bearcrawl, cdds. Mosey to…
OCT 3, 2025
Backblast! 2025.40 The Stockade
Warmup... run to nearest parking lot with at least 10 parking spaces. Burpee at each parking line then broad jump or bunny hop between lines. x3 (30 burpees) Misc exercises between sets. Mosey behind Dogtopia to the…
SEP 30, 2025
Backblast! Four sets of ten (minutes)
WARMUP: Skipped it. To much “thang” to do. THE THANG: The plan was simple, complete four ten minute stations in different locations in 45 minutes. To stay on track, we did a 5:14am disclosure and skipped the obligatory…
SEP 23, 2025
Backblast! Rosie’s Ladder
WARMUP: SSH, Windmill, Mountain Climbers, Moroccan Nightclubs, Mosey THE THANG: Ladders, Progressing to each station and repeat previous 5 burpees, 20 merkins, 30 squats, 40 LBC 5 burpees, 20 CDD, 30 Squats, 40 American…
THE HIVE · SEP 19, 2025
Backblast! Minimal running is just fine
WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers. THE…
THE RANCH · SEP 18, 2025
Backblast! Cones and Reps at The Ranch
WARMUP: Quick mosey with a stop for mountain climbers, MNC, low slow squats THE THANG: Mozy over to Springfield Middle School where we placed four evenly-ish spaced cones the length of the drop off before you get to the…
SEP 16, 2025
Backblast! Grating of Cheese
We started the workout off this morning with some foreign concept…this thing called stretching, and the PAX dug it. 7s - Burpees and squats with a loop around the parking lot in between each set. The Cheese Grater …
THE HIVE · SEP 12, 2025
Backblast! 5 for 5 at The Hive
WARMUP: Yea, a good one. Humane Burpee THE THANG: Right Side: 5 Snatches 5 Overhead Lunges 5 Cleans 5 Swings 5 Rows 5 Merkins w/ hand on the bell Repeat on the left did 5 round in between had guys explain their name…
SEP 9, 2025
Backblast! Armless Endeavors
WARMUP: SSH, IW, HW, Cherry Pickers, Broga THE THANG: 4 corners - 25 reps each - Mot: Mosey Squats, LBC’s, Monkey Humpers, PYO - 3 Rnds SSH, PlankJacks, BB - 3 Rnds MARY: Yes - Each called out ANNOUNCEMENTS: RYN COT…
SEP 5, 2025
Backblast! Steel City— by the numbers
Steel City Beatdown – By the numbers 5 burpees OYO – 5 Pirates World Series Championships 13 SSH IC – 26 total reps for Steeler HOF Rod Woodson 5 burpees OYO – 5 Penguins Stanley Cups 6 Windmills – 6 Steelers Super Bowl…
SEP 2, 2025
Backblast! Little Dipper
WARMUP: Mosey to the backside of the Harris teeter. On the way - butt kicks, high knees, karaoke, and then completed SSH, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, and moroccan nightclub…
THE HIVE · AUG 29, 2025
Backblast! BHAG at the Hive
YHC was making up for a missed Q two weeks ago due to sickness. As I was reviewing previous backblasts, I came up with a Big Hairy Audacious Goal for the workout to circle the entire FMHS while carrying the KB with pain…
AUG 26, 2025
Backblast! Golden Corral - 8/26/25
WARMUP: SSH Imperial Walkers Hillbilly Walkers Cherry Pickers Windmills Moroccan Night Clubs THE THANG: Tour de Stockbridge parking Lot 10 reps of each exercise Follow the MOT for that section section 1-7: Bear Crawl 1…
THE HIVE · AUG 22, 2025
Backblast! Swole city, bro! Fist pumpin’ through t
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…
AUG 19, 2025
Backblast! Stand Up’s VQ
WARMUP: side straddle hops, arm circles, windmills, imperial walkers, cherry pickers THE THANG: Station 1: 100m-ish partner run – 100 monkey humpers, 200 Carolina dry docks, 300 American Hammers Mosey Station 2: 10…
THE HIVE · AUG 15, 2025
Backblast! Introducing the Stork Press
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…
THE ARMORY · AUG 11, 2025
Backblast! AMRAP 4 Autism Preview
WARMUP: Some THE THANG: AMRAP: 400m partner run 31 KB Squats 69 KB swings 31 OH press 69 OH DB stationary lunges 31 burpees MARY: A little ANNOUNCEMENTS: Newsletter COT: Best part. “Marriage isn’t meant for our…
THE HIVE · AUG 8, 2025
Backblast! Candyman’s Pain
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…
THE HIVE · AUG 1, 2025
Backblast! Sunny Delight
WARMUP: SSH, Windmill, Downward Dog, Honeymooner, Runner Stretch KB Deadlifts and Swings Suitcase carry 1 lap around the parking lot THE THANG: 10 minute circuit: 1. Upright row x 10 2. Clean + press x10 (5 e/a) 3…
THE ARMORY · JUL 28, 2025
Backblast! KB Suicides
WARMUP: - Moroccan nightclub - windmill - Imperial walkers Mosey w/out bell - 20 merkins on curb in cadence, mosey - 20 low slow squats, mosey to COT THE THANG: - Lunge in front of church - Count off by 3, set up for…
DEC 24, 2024
Backblast! Christmas Eve Convergence at The Yard
WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B... Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex Switch Q's at 1/2 mark THE THANG: Group 1 (Farmers only): Group 2…
THE COACH'S BOX · OCT 10, 2024
Backblast! CB 10.10.24
Warm-up lap around the parking lot. COP exercises: SSHs, Imperial Walkers, Windmills, Plank Stretches. Next: Series of exercises with Rugby Sprints Mosey to front of school for DORA 1-2-3 Merkins, Squats, LBCs Returned…
CLYDESDALES · OCT 9, 2024
Backblast! Walmart Run
THE THANG: Trail Route Ruckers Road Route was a round-trip run to Walmart not for a honey do list which was around 4.5+ miles, shorter route was a little past the post office ANNOUNCEMENTS: Christmas Party, Volunteers…