backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
8,795 backblasts
COCKPIT · MON MAY 18
Ball of hate
WARMUP: practiced navy seal burpees THE THANG: Carry 100lb sand ball for a lap around CRHS. 5 burpees for all after each guy drops the ball. Along the way we partnered up and did 50 burpees, 100 merkins, 150 squats, and…
TRAINING GROUND · SUN MAY 17
Miles & Smiles
WARMUP: THE THANG: Brayden HOA and Kuester MARY: ANNOUNCEMENTS: COT:
THE YARD · SAT MAY 16
2nd time around……
WARMUP: Mosey,SSH, MERKS, SQUATS, Nightclubs, Imperial walkers, Stretching, Plank Jax, Seal Jacks THE THANG: Jack Webb ( squats/seal Jax), Board of pain ( 5 exercises with 5/10/15 reps each round. Between rounds- took a…
6@6 · SAT MAY 16
Pre cannoli run
Route: Munn to Harris to Spratt to White. Down Jackson back up Harris to Munn to Panera
THE HIVE · FRI MAY 15
Smokin Kettlebell Beatdown
Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC Mosey around parking lot The Thang: 1. Ladder Start at 5 reps, add +5 each round until 20, then work back down. Exercises: KB…
THE FORGE · FRI MAY 15
DORA and Cinderblocks 5-15
WARMUP: Cherry pickers, SSH, then a mosey to the church parking lot. THE THANG: DORA with 100 Merkins, 150 Dips, 200 Big Boys, 250 Squats. Ran to back side of Harris Teeter for wall sits and farmers carry with cinder…
DAWN PATROL · THU MAY 14
Suns Out, Guns Out
WARMUP: Mosey around Kinsgley - SSH, low slow squat, imperial walkers, hillbilly walkers, moroccan nightclub, etc. THE THANG: After we mosey'd around for a little and completed warmup exercises, we found some rocks to…
SOUL TO SOLE · THU MAY 14
McHale Random Route
WARMUP: Arm Circles THE THANG: 3.3 mile loops Kingsley MARY: Nope ANNOUNCEMENTS: COT:
MINNOW POND · THU MAY 14
7-14-21 M&M’s
WARMUP: The Pledge of Allegiance THE THANG: Mosey to corner of Pine and Leroy. A repeating ladder at each intersection, 7 diamonds at first intersection, back to bottom of ladder for 5 squats, 14 Regular Merkins at 2nd…
LAZARUS · THU MAY 14
4 Corner EMOM
WARMUP: SSHs, Windmill & stretchy things THE THANG: 4 10-minute EMOMs in each corner. Corner 1 - Full Body (5 exercises repeated 2 rounds) Minute 1, 6, – 10 Burpees Minute 2, 7 – 15 Merkins Minute 3, 8 – 20 Reverse…
THE COACH'S BOX · THU MAY 14
Cinder blocks of fun
WARMUP: - Moroccan nightclub - Imperial walker - Hillbilly walker - Windmill THE THANG: - 15 overhead press, bear crawls, 15 merkins, bear crawl, 15 merkins - 15 curls, lunge walk, 15 sit-ups, lunge walk, 15 sit-ups …
COCKPIT · WED MAY 13
5/6/26
WARMUP: SSH Imperial Walkers Hilbilly Walkers Cherry Pickers THE THANG: Heavy leg and abs day! Pick a leg exercise from bucket, 22 reps Pick an ab exercise from bucket, 22 reps After count of 22 and 22, run a lap around…
THE FORGE · WED MAY 13
Escalator 4 Corner
WARMUP: Windmill, Moroccan Night Club, Strawberry 🍓 Picker, 5 Burpees THE THANG: 4 Corners with 10 Merkins, Corner (2) 10 Merkins 20 Squats Corner (3) 10 Merkins, 20 Squats, 30 Big Boy Situps, Corner (4) 10 Merkins, 20…
CLYDESDALES · WED MAY 13
Quarter shuffle
WARMUP: one guy got in trouble for trying that at this AO one time THE THANG: double Kingsley, try to push the last 1/4 of each mile MARY: again, there was an issue one time ANNOUNCEMENTS…
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…
KITCHEN SINK · WED MAY 13
Bag of Bad Decisions
Disclaimer Provided & 5 Core Principles shared thanks to BONES for keeping us honest : - FREE OF CHARGE - OPEN TO ALL MEN - HELD OUTDOORS RAIN OR SHINE - PEER LED ROTATION - END IN CIRCLE OF TRUST WARMUP: In cadence and…
FLIGHT PLAN · WED MAY 13
Running is fun?
WARMUP: N THE THANG: Y MARY: N ANNOUNCEMENTS: Y COT: Y
SEABISCUIT · TUE MAY 12
Legion loop
WARMUP: THE THANG: dobys to Williams to legion to FM parkway to Hensley to dobys, back to cot. 4.2 as laid out - individual mileage varied MARY: ANNOUNCEMENTS: COT:
THE BALLROOM · TUE MAY 12
Super sunrise
5 was the count at Ballroom this morning for a little light pole palooza. We hit chest, back, legs, arms, and abs with plenty of mumble chatter mixed in. Cold morning, but the work still got done. Even while nursing the…
BLOCK PARTY · TUE MAY 12
I ran so far away…
Seven seagulls posted at BP and did: Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, Peter parkers, plank stretches. -5 burpees OYO Run WEP loop -5 burpees OYO Run to Harris st park via trail BBall…
DAWN PATROL · TUE MAY 12
Popular bear crawl
WARMUP: each pax ran a couple of circles around the group THE THANG: we toured the park with various annoying exercises, including sprints, jogging. Indian runs. Butt hole Indian bear crawls, uphill lunges, run around…
COLOSSEUM · TUE MAY 12
The 4 Square Gauntlet
Disclaimer and WelcomeShared WARMUP: In Cadence and 10 Reps Each - Moroccan Night Clubs - Cherry :cherries: Pickers - Windmills - Hillbilly Walkers - Imperial Walkers - Mosey to Schoolyard THE THANG: Partner Up for Some…
SNAKE PIT · TUE MAY 12
Fun with Kettlebells
WARMUP: - Side straddle hop - Moroccan Night Club - Imperial Walker - Hillbilly walker THE THANG: - Four Rounds with three exercises each at three stations Reps 5, 10 and 15 - Station #1 - Halo, Overhead Press, Squats …
THE ARMORY · MON MAY 11
Two’s company, three isn’t a crowd
WARMUP: Quick mozy followed by arm circles and Moroccan night clubs THE THANG: After the warmup, Pax headed over by a light in the parking lot for interval reps. With a timer, we completed 30 seconds on followed by a 10…