backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
1,991 backblasts mention “Repeat”
MAY 13, 2024
Backblast! Gear Murph
WARMUP: childs pose, upward dog<>downward dog variations, merkins/peter parker - repeat THE THANG: RUCKS/WEIGHTED VESTS ON [KB rows x10 each side, merkins on bell x10 each side, squats with KBs or 40# steel poles - run…
THE ARMORY · MAY 13, 2024
Backblast! Anybody got a shakeweight?
WARMUP: SSH, cherry pickers, windmills, arm circles forward, backward. Mosey around the parking lot THE THANG: 30 sec on 30 sec off- KB Swings Goblet squats RH row LH row RH merkin LH merkin RH clean and press LH clean…
THE HIVE · MAY 10, 2024
Backblast! Duda Right Thing
VQ?: No WARMUP: SSH, Windmills, MNC THE THANG: Buy-in 100 KB Swings Murder Bunnies across the length of the HS parking lot 50 squats with KB Walked the length of the parking lot while doing overhead presses - rinse and…
KITCHEN SINK · MAY 8, 2024
Backblast! Embrace what's coming
WARMUP: Mosey around the small loop with butt kickers & toy soldiers mixed in. To that, add a few warm-up exercises. THE THANG: Everyone gets the opportunity to complete the 60x60. This is where you start with a sand…
MAY 3, 2024
Backblast! Working hard when it doesn't matter
WARMUP: "SSH IW SSH HW"Plank "Shoulder Taps Up Dog Peter Parker Up Dog Mountain Climber"THE THANG: "Mosey to find different walls Wall Sit - 2 burpees down the line BTTW - shoulder taps and australian mountain climbers…
MAY 2, 2024
Backblast! Now for the Small Bermuda Triangle
WARMUP: Pledge, talk about death of an FNG in St. Louis THE THANG: Small Bermuda Triangle - Start with 10 merkins at the corner, run to churches and 10 squats, up the hill to the lot 10 CCD, run to Print Shop 10 Pull…
MAY 1, 2024
Backblast! Roll around the store
Quick warmup, SSH, windmills, cherry pickers. Short Mozy to Walgreens. Start with 10 merkins at drive thru, bear crawl or lunge walk to front corner for 20 mt climbers, butt kickers across the front of the store to…
KITCHEN SINK · APR 26, 2024
Backblast! I love front squats
Dora with farmers carry, running and bear complexes (hang clean, front squat, press, back squat = 1 rep) around 60-70 reps completed with 800 meters for farmer carry. Bag toss overs with man makers. Finished by a row…
DAWN PATROL · APR 25, 2024
Backblast! Raising the Sun at Dawn Patrol
WARMUP: Not much. Mosey over to the corner of Broadcloth St and Kingsley Springs Blvd (behind Napa), then 15-20 of SSH, WM, strawberry pickers, and a few other things. THE THANG: Simple and semi-moderate. Starting on…
APR 25, 2024
Backblast! Big Bermuda Triangle
WARMUP: None - This is Minnow Pond THE THANG: Big Bermuda Triangle - Run to Fort Mill Pharm, do 15 Dry Docks, run to Town Hall, 15 Merkins, run to lot on top of hill, 15 squats. Rinse and repeat. MARY: Some stuff was…
SWEEP THE LEG · APR 22, 2024
Backblast! The Hammer route w/traffic pain.
WARMUP: run around the parking lot stopping at 5 stations to do exercises and show the PAX the exercises and stations to follow for the rest of the work out. THE THANG: Five stations, 10 repeats per stations, with 5…
VARSITY · APR 19, 2024
Backblast! Bars, blocks and Street Walkers
Bars, Blocks and Streetwalkers at Varsity Started with a short mosey then circle up for a warm up of: SSHs, windmills, imperial walkers, Moroccan n/c, Low slow squats, big arm circles, peterparkers, plank stretches. All…
DAWN PATROL · APR 18, 2024
Backblast! Patrolling Kingsley at Dawn
WARMUP: SSH, Hillbillies, a new funky Merkin thing THE THANG: Short Mosey Loop to Firepit that included bear crawl along the mural. At COT SSH, Hillbillies. Mosey to stairs on hill. Each pax did stairs twice and calling…
THE COACH'S BOX · APR 18, 2024
Backblast! Grinding through Mammon
COP Mosey to gym parking lot. Across the lot: - Bear Crawl for a segment - 10 Jump Squats - Lunge Walk for a segment - 10 Merkins Repeat Mosey to hill by the track Grab a stone. 5 minute AMRAP on the hill the top three…
APR 17, 2024
Backblast! No Legs for Cakeboss
WARMUP: SSH, Merkins, Windmills THE THANG: Pick up Cindy. Carry Cindy to the band lot. Round 1: 15 curls, then Murder Bunny 10 yards. Rinse and Repeat for the length of the field. Round 2: 10 Overhead Press, Rifle Carry…
KITCHEN SINK · APR 17, 2024
Backblast! Sink roulette deck of cards
17 eager and excited pax showed up. Some brought sand bags, some brought just their willing attitude which was quickly put on point upon the pile of sandbags awaiting them. After a quick run around the parking lot, a…
CLYDESDALES · APR 17, 2024
Backblast! 4-17 Clydes
Heal-toe express. Repeat for 45 mins.
THE BALLROOM · APR 16, 2024
Backblast! Super 7 and a Burpee Mile
WARMUP: extended warmup with the usual suspects THE THANG: mosey to the back wall of the school for some wall sits/exercises. Then to the track for the Burpee Mile= stop at 3 spots along the track & do 3 then 6 then 9…
APR 16, 2024
Backblast! communication is key
WARMUP: Intro, mosey, warmup on the hill next to the church then mosey to church. THE THANG: Thang 1: Deliberately gave confusing ab instructions with a run but ended with 300 reps for Leg lifts, American Hammers and…
THE FORT · APR 13, 2024
Backblast! You know what I mean?
Kettlebell workout around WEP weinke included - Thrusters, Swings, chest press, curls, squats, man makers, flutters, overhead carry, running, rinse and repeat. Ended at auditorium. Covered 5 core principles, mission of…
APR 12, 2024
Backblast! AKA meets BOP
17 men showed up at The Stockade this morning for AKA Friday. Quick disclaimer and warm-ups consisted of SSHs, Windmills, Imperial Walkers, and Plank Stretches. Mosey around the parking lot for the main event, Board of…
SLOW BURN · APR 12, 2024
Backblast! We hit all restaurants
WARMUP: various usual exercises THE THANG: start at persis with 5 big boys, run to charandas for 5 dips, run back to persis for 5 squats, run to empire pizza for 5 merkins, run back to persis Repeat with changing rep…
APR 11, 2024
Backblast! The Springs Street Spine
Four at Minnow Pond. Pledge and then run to Hardee’s lot where the thang is explained as follows: Hardee’s lot is base camp. Do 10 burpees here. Run up Springs st to its end (Summersby/Cone #1) and do 30 pushups Run all…
APR 10, 2024
Backblast! Backblast! QvQvQvQ Finale 2024
WARMUP: River Rat led us in Side Straddle Hops and Windmills before taking off to the RV Lot THE THANG: Anchor Bar kicked things off: Starfish routine with coupon: 5 Manmakers Ex 1 - 30 Jump Squats Ex 2 - 30 American…