backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
8,795 backblasts
THE BALLROOM · TUE JUN 23
The Ballroom
WARMUP: solid warmup THE THANG: work, work, work MARY: some core ANNOUNCEMENTS: bethel men’s shelter, 4th of July converge COT: prayers and praises all around
SNAKE PIT · TUE JUN 23
River Crossing
WARMUP: happy Gilmores (golf swings) Trunk twists Moroccan night clubs THE THANG: Buy In 10 swings 15 swings 25 swings 50 swings Running back complex 5 double cleans / 5 front Squats 4 double cleans / 4 front squats 3…
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…
FLIGHT PLAN · MON JUN 22
Equator loops
No warmup just run around Baxter for loops. Ecuador is in South America too.
RING OF FIRE · MON JUN 22
Murph Monday — 22JUN2026
14 on the EASTSIDE got Murph all over them at The Badger of Fire… QIC: YHC Pax: Shaq-a-Roni , Fishstix , Maximus , BONES , Grout , Time Machine , HarryCarry , Kaiser , Sunkist , Splinter , Eggo , Italian Job , Deep Dish…
COCKPIT · MON JUN 22
Brought to you by Brooks and Duke Energy
WARMUP: did stuff THE THANG: ran loop around campus stopping at light poles for 10 Merkins 10 Big Boys 10 Squats 10 Flutters MARY: stretch for 90 sec ANNOUNCEMENTS: COT:
ALCATRAZ · SUN JUN 21
America 🇺🇸 250
WARMUP: Wind Mills, Squats, Jumping Jacks, Cherry pickers, Arm circles (25 of each) THE THANG: 1st half McHale 4 corners of ball field sets of 25 for America :flag-us: 250 Carolina Drys Docks, Mountain Climbers…
TRAINING GROUND · SUN JUN 21
Walking around the park
WARMUP: THE THANG: 3.5 miles loop going around the school, Walmart, and Hubert Graham. MARY: ANNOUNCEMENTS: COT:
THE YARD · SAT JUN 20
Track Theme
WARMUP: -Cherry Picker -Imperial Walker -Hillbilly -MC THE THANG: -4x100 with 4 pain stations -4x200 with 4 pain stations -4x800 with 4 pain stations MARY: -American Hammers -Should taps -Big boy sit-ups -Hello Dolly…
6@6 · SAT JUN 20
Where is Everyone?
WARMUP: Chatter THE THANG: 6 miles through downtown Ft Mill via 160 MARY: Nah ANNOUNCEMENTS: yes COT: Worth the Time
THE FORT · SAT JUN 20
Starfish
WARMUP: 20 SSH Mosey down the path to Harris Street Park / Basketball Court THE THANG: Starfish: on basketball court 20 Merkins on corner Run to center and do 2 burpees 20 Mountain Climbers Run to center and do 2…
SLOW BURN · FRI JUN 19
And then there was three...
WARMUP: Mosey to Lowe's Contractor Parking 15 SSH 10 Imperial Walkers 10 Hillbilly Walkers THE THANG: EMOM Ladder 25 Burpees 50 Merkins 75 Squats 100 Bigboy Situps 75 Squats 50 Merkins 25 Burpees Deck of Cards Abs Work…
THE FORGE · FRI JUN 19
Games in the rains
WARMUP: side straddle hops, cherry pickers, Moroccan night clubs, imperial walkers THE THANG: We went to 4 stations with cards of workouts…cards moved forward back and back to start. Between stations we did bear crawls…
THE HIVE · FRI JUN 19
Weinke in a baggie
WARMUP: the usual stuff plus KB pass throughs in cadence as finale THE THANG: Ladder 2X 5 Manmakers - murder bunny to next stop 10 Thrusters - bell bear crawl to next stop 15 squats - pass through lunges to next stop 20…
DAWN PATROL · THU JUN 18
Dawn Patrol with Cake 🎂
WARMUP: mosey with stops for some exercises THE THANG: 11’s 11 stations 3 levels each level had accumulating exercise moves 10 reps each Run down hill for 11 merkins and run back Hard spring g to finish MARY: gas…
LAZARUS · THU JUN 18
My AO (and region) VQ
WARMUP: SSH, Cherry Pickers, Imperial Walkers, Willie Mays Hayes, Good mornings THE THANG: Thang 1) Ran to the theater and rotated Hand Release Merkins, Dirkins, and Irkins in sets of 5, 10, and 15. Thang 2) moseyed…
THE COACH'S BOX · THU JUN 18
A Triangle of Games
WARMUP: Side straddle hop, hillbilly walker, imperial walker, Moroccan Night Club THE THANG: 3 stations: Big Die w Cider Block - Man makers, x5 Flutters, X3 Dry Docks, X3 Box Cutters, X5 Curls, X5 Triceps Cards - X2…
SOUL TO SOLE · THU JUN 18
Trail Snails
Rucked thru Kingsley to Springs and back ANNOUNCEMENTS: Read your newsletter COT
THE FORGE · WED JUN 17
Derek (From Step Brothers) Insipired Core Workout
Core/cardio circuits WARMUP: Yes THE THANG: Core/Cardio circuits MARY: Planks ANNOUNCEMENTS: COT: Prayers/Praises
CLYDESDALES · WED JUN 17
Running with scissors
Ran up the hill out of the parking lot, lots of complaining and then ran the Jackson loop. Gave option of sketchy run around Epps but not takers.
KITCHEN SINK · WED JUN 17
The LOONEY
One full round and second one we missed the man makers and lunges :christmas_tree:TINSEL OUT:christmas_tree:
RING OF FIRE · WED JUN 17
Zombified Q @ ROF
Coming back from a road trip late at night I managed approx 3 1/2 hours of sleep and found myself contemplating a 'no show' for my Q at ROF @ 4:30 in da morning. I recently had the honor of participating in our Greater…
SNAKE PIT · TUE JUN 16
Tesh’s bell workout 6/16
WARMUP: the usual THE THANG: 60 seconds on, 30 seconds off… 10 rounds of: 6 snatches, 10 swings, 2 burpees (w/ 2x merkin) Take a lap 10 more rounds… This time: 3 bent rows each side, 10 1-leg deadlift, some third item I…
SEABISCUIT · TUE JUN 16
Nothing else to do but run
WARMUP: hope you stretched before THE THANG: run to white rd and around the high school into Nims village. Hop on trail to white grove and back to cot on Dobys MARY: run ANNOUNCEMENTS: newsletter COT: