backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
6,128 backblasts mention “Thang”
THE YARD · SAT APR 11
Trust the hill and the field.
WARMUP: ssh hillbillies picking strawberries / run the loop couple time with some exercises THE THANG: field lot work / lunge walk, NUR, sprint, locked arms, bear crawl. Repeated on hill and field. Extra field work with…
BLOCK PARTY · THU APR 9
Minnow Pond Greatest Hits and Shovel Flag Handoff
My last day as site Q for Minnow Pond / Thursday Block Party, so I wanted to revisit some of the more fun workouts had here in the past. WARMUP: None THE THANG: Part 1 - Harris St Hill Work Proceed down White/160, left…
RING OF FIRE · WED APR 8
King of the Ring - Modified Bert Style
WARMUP: SSH, Moroccan NC, Big Arm Circles THE THANG: We did a modified Bert 25 Burpees Run 400mm 50 merkins Run 800mm 75 lunges Run 1200mm 100 squats Run 1600mm Go back down the ladder No one finished but HarryCarry…
BLOCK PARTY · TUE APR 7
Birthday Beatdown
WARMUP: THE THANG: 7s on hill by church up to tom hall and then went to print shop for 5 pull ups 10 merkins 15 squats and run around buildings. Repeat x5 MARY: ANNOUNCEMENTS: COT:
SNAKE PIT · TUE APR 7
Kettlebell AMRAP
Playlist: Amazon Music Playlist: “Heading to the Lake” WARMUP: SSH, Imperial Walker, Moroccan Night Club, Merkins, LBC, Freddy Mercury (all in cadence) THE THANG: Format: AMRAP – AsManyRoundsAsPossible Round 1: 50 reps…
DAWN PATROL · TUE APR 7
Moderate until it isn’t
WARMUP: 80 SSH in cadence for Flounders bday Squats Broga THE THANG: Mosey to the Springs building near front by the garden area 10 dips 10 derkins 10 crazy leg twist 10 dips 10 derkins 10 Bulgarian split squats each…
THE BALLROOM · TUE APR 7
Then there were TWO
WARMUP: SSH and Mosey THE THANG: 5 exercises then take a lap: Step ups, Dips, Irkins, squats and SSH. 3 rounds completed. Next up - light poles extravaganza: 3 exercises at each light Merks/Squats/LBCs. 5/10/15 reps …
CURRAHEE · TUE APR 7
Ruck Shuffle
WARMUP: From COT start with a brisk ruck towards back of the school. About a minute in halted the PAX and suggested they do the following warm-up exercises OYO: 10 Squats w/ ruck on, 10 lunges ( 5 ea leg ) w/ ruck on…
COLOSSEUM · TUE APR 7
Michigan 69 - UConn 63
WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, cherry pickers THE THANG: Mosey around the front of campus stopping at random light poles (to keep the group on their toes) for exercises. Route was…
THE ARMORY · MON APR 6
50
WARMUP: We started off with our themed number of reps with 50 SSHs then on to some stretchy things. THE THANG: This is what was planned plus a couple of AMRAPs but we only made it to Round 2 -Corner 2 then we had to…
COCKPIT · MON APR 6
And the cock crowed..
WARMUP: SSH, Imperials, Hillbillies, short mosey THE THANG: 4 corners of chestish 25 reps each. 2nd round of abs. Railroad track run one way and then back. 11 of buckets of surprise. Partner wall sit/bear crawl to close…
BLOCK PARTY · SUN APR 5
Solo Lone Wolve
WARMUP: THE THANG: To Walmart to Tega Cay Elementary & back MARY: ANNOUNCEMENTS: COT:
THE YARD · SAT APR 4
Giant Dice
WARMUP: - Moroccan Night Club - Windmill - Cherry pickers - Imperial Walker THE THANG: 1. 2 rounds with the giant dice and bucket of fun. 1. Roll the dice and pick an exercise card. 2. Roll doubles and you pick the…
6@6 · SAT APR 4
Running & Rucking
WARMUP: Ruckers did warmups THE THANG: Ran, Marathon training and rucked trails at Anne Springs MARY: ANNOUNCEMENTS: COT:
SLOW BURN · FRI APR 3
Not so moderate. But fun!
WARMUP: - Moroccan Nightclub - Cherry pickers - Imperial Walker - Windmill THE THANG: 1. Bucket of fun -> group does the exercise. One person runs with the sandbag 1. Exercises 1. Squats 2. Leg Raises 3. Merkins 4…
THE HIVE · FRI APR 3
Walk Through John 19
THE THANG: Today is Good Friday and we covered a good bit of John 19 and The Passion. Each station is a count of 33 and we worked our way up and down the ladder with passages from John 19 along with these exercises…
SOUL TO SOLE · THU APR 2
Ruck Relay Rumble
Intro, Warning Label and Welcome Given WARMUP: Mosey to the back lot for warm up shenanigans: In Cadence of 10: Hillbilly and Imeprial Walkers Cherry :cherries: Pickers and lap around Teams of 4 Assembled THE THANG: I…
LAZARUS · THU APR 2
Stroll around the grounds until you feel at home
WARMUP: Mosey to the theater entrance walkway Exercises in cadence: Windmills x 10 Imperial Walkers x 10 HILLBILLY Walkers x 10 Merkins x 11 Hold plank Shoulder taps x 15 Low slow squats x 10 - hold peoples chair on the…
DAWN PATROL · THU APR 2
Islands of Adventure!
WARMUP: Start at flag and mosey around a bit heading towards parking lot behind Panera Windmills Imperial Walkers Hillbilly Walkers 5 Worst Merkins Ever OYO THE THANG: Island Adventure #1 (~15 parking spaces): Half Wilt…
SEABISCUIT · THU APR 2
Loop or no loop!
WARMUP: NA THE THANG: run Dobbys Bridge towards downtown, left on Fairway, if you are over 20 minutes when you get to the end of Fairway, just turn back the same way. If 20 minutes or less, left on Banks, left on FM…
BLOCK PARTY · THU APR 2
Expedited Tour of Fort Mill w/Pain Stations
WARMUP: Mosey to FM Animal Hospital, SSH, Merkins, Calf Stretch, Runners Stretch THE THANG: Run to Walmart, 7s with merkins and dry docs, run to CVS, 10 merkins, 10 squats, 10 lunges (repeat 3x with a lap around CVS in…
THE COACH'S BOX · THU APR 2
Barrel of tities, came out sucking my thumb
WARMUP: Cherry pickers, wind mill, side stradel hope, mozy THE THANG: AMRAP 8 minutes of squats, reverse lunges, mountain climbers, calf raises 50 yd sprint, merkins, planks, shoulder taps and cdd MARY: mix of core…
CLYDESDALES · WED APR 1
Spring fling
WARMUP: walk up hill THE THANG: right harris, right Boyd, right in neighborhood, stay left until sutton MARY: none ANNOUNCEMENTS: read newsletter COT: thankful for every opportunity and prayers for kids ans families
BUSHWOOD · WED APR 1
2026 QvQ round 1
THE THANG: Fishstix was away and was alloted the 1st 20 minutes. We moseyed up to the top lot at The JOC. He led us in a series of partner work. Shouldered partner resistance mosey face to face, Patty Cake Merkins…