backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
88 backblasts mention “Sweet Baby Ray”
THE FORGE · FRI AUG 28
Lawn Ornament Weights
WARMUP: SSH / Cherry Pickers / 5 Windmills (crowd wasn't happy with the low quantity) / one lap around the lot dodging geysers. THE THANG: AMRAP CIRCUIT. 5 pairs of PAX. One pair leaves to do a lap with Cindys, Sandbags…
THE FORGE · WED AUG 26
The Smokin Corners
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Cheese Shredder Mosey around the parking lot The Thang: 1. 4 Corners…
CURRAHEE · TUE AUG 25
💩 Show
WARMUP: SSH, Moroccan Night Clubs, Micheal Phelps, Downward Dog, Honey Mooners, mosey the short loop THE THANG: Workout is called :hankey: show becuse that’s how it starts until you get into a groove. Partner Work with…
THE FORT · SAT AUG 22
Heavy Shiiiii
WARMUP: lap around the park. Stopped for some merkins, SSH and squats THE THANG: PAX cycled through 8 stations 1: 2x50 KB carry 2: 20 sandbag burpees 60lb 3: 20 hand release merkins, 20 squats, 20 big boys 4: 150lb ball…
THE FORGE · FRI AUG 21
Full-body at The Forge
9 men survived The Forge this morning. Here’s what we did: Warm Up: - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC) - 10 Windmills (IC) - 10 SSHs (IC) The Thang Long Loop Mosey behind HT and back to Starting Point…
THE FORGE · WED AUG 19
Mambo number 9
WARMUP: SSH Imp Walkers Moroccan nightclubs Michael Phelps Squats Merkins Broga THE THANG: Ladder interval up downs Merkins and Squats MOT Bear Crawk LBC Jump Squats MOT Lunges Dora with shared bag Merkins Big boys Imp…
COLOSSEUM · TUE AUG 18
Colosseum...The Return
WARMUP: You should've done that & stretched prior to launch. THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series: Wide-Arm, Diamond, Regular…
THE FORGE · FRI AUG 14
Ring Around the Rosie
WARMUP: ## 1. DYNAMIC WARMUP (10-12 min) - Imperial Walkers x10 IC - Bend & Reach x10 IC -Windmill x10 IC - Short warmup jog **20 yards, non-stop, down and back:** - High knees - Butt kickers - Walking world's greatest…
LAZARUS · THU AUG 13
Egypt > Desert > Promised Land
WARMUP: in cadence/out of cadence exercises including some windmills, some toy soldiers, some SSH, and an Elf movie reference from Birdcage THE THANG: We were taken out of Egypt into the Desert and into the Promised…
THE FORGE · WED AUG 12
A VQ and Lessons in Teamwork
Eagle Claw's VQ!!! WARMUP: Eagle Claw led. Start right at COT, no mosey, circle up for: - 20 SSH - 10 WM - 10 IW - 10 MNC - 10 cherry pickers Everything 4 count as usual. Then mosey over to the nearby Grace Presbyterian…
CURRAHEE · TUE AUG 11
It’s Currahee
WARMUP: 10 Mountain Climbers 10 Windmills 10 Cherry pickers Mosey around the parking lot loop THE THANG: With Rucksacks and Sandbags 20 sandbags curls, reverse drag sandbag across the field, 20 sandbag curls, reverse…
COCKPIT · MON AUG 10
Island hops
WARMUP: SSH, IW, HBW, , MNC, Windmill, cherry pickers THE THANG: Mosey to parking lot in front of band field. Island hopping. 6 aisles. 1 exercise per aisle at every island the whole way down. Aisle 1: 10 merkins - run…
THE FORGE · FRI AUG 7
Old school hard work
WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care. THE THANG: DORA 100 merkins 200 big boys 300 SSH Run up hil to fire…
THE FORGE · FRI AUG 7
Old school hard work
WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care. THE THANG: DORA 100 merkins 200 big boys 300 SSH Run up hil to fire…
THE FORGE · FRI JUL 24
10 Days to School
WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Goofballs THE THANG: Backblast – The Forge Q: Jason Workout: Ladder to 10 Distance: Just under 4 miles Great work by everyone who showed up at The Forge this morning. The focus…
THE FORGE · WED JUL 22
Prison Break
Lap around the parking lot, back to the parking spaces behind COT. Each Pax stayed inside there parking space and performed a series of exercises. Once completed, we ran a lap and began another set of exercises. The…
Q SOURCE · WED JUL 22
Q Source - Trust Q3.3
I'm going from memory so forgive me if I missed a PAX or three. We talked about trust as the latest QSource topic. We discussed if you're trustworthy, how you develop trust and what happens to a team when trust…
COCKPIT · MON JUL 20
Push Through Complacency
WARMUP: SSH, down dog, honeymooner, cherry pickers, side lunges and some 5 second Merkins. THE THANG: 20,15,10,5 cinder block reps with a run after each set. Two movements to super set each other. Bench Press, Dips…
THE FORT · SAT JUL 18
Blimps are fun
Another super humid morning but it was great seeing 11 other guys show up to get the day started right. Quick disclaimer then mosey around park stopping at each swing for 2 exercises. 10 counts of imperial Walker's…
THE FORGE · FRI JUL 17
Partners in the Gloom
WARMUP: little COP for warm up with 4-6 exercises and 1burpee for Slapshot THE THANG: Mosey to apartments and lunge 50 yards Mosey to Tiny Time day care for some DORA Lots of stops along the way for Monkey Humpers Mosey…
COCKPIT · MON JUL 13
The Norway Row and Stuff
There was a storm brewing over at Cockpit and you could cut the anticipation with a knife as The Pax eagerly awaited The Polish Mating Dance! We headed down over to the locked up pull-up bars for apparently no pull-ups…
THE FORT · SAT JUL 11
WEP Stations
WARMUP: windmills, hillbilly walkers, moseying, toy soldiers, knee grabs, arm stretches THE THANG: Playground Station C.H.I.P.S. and Dips Complete 20 reps each of exercises, in cadence, followed by 20 dips off a park…
THE FORGE · FRI JUL 10
Bat-flippin’ Pharaoh
WARMUP: dynamic plank + broga THE THANG: partner work: Set 1: sit-up get up with partner pull assist x12 AND partner merkins Set 2: side plank on curb partner jump over x12 AND partner leg throws x12 Set 3: partner sled…
THE FORGE · WED JUL 8
Carrying the burdens
WARMUP: Disclaimer announced and off to Grace Presbyterian lot Plank until all pax arrived and moved into exercises Windmills x 10 I/C Cherry pickers x 10 I/C Imperial walkers x 10 I/C Hillbilly Walkers x 10 I/C Merkins…