backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
872 backblasts mention “Band Camp”
LAZARUS · THU JUL 9
Silk Curtain
WARMUP: yea, that’s important THE THANG: run all the way around Red Ventures (aka the silk curtain loop) Stops for merkins, squats, & fire hydrants at the fire hydrants. Picked up the heavy chairs on the way out and the…
COCKPIT · WED JUL 8
BRILGA
WARMUP: SSH, dynamic plank/broga THE THANG: mosey to field, partner push 2x20 yards, partner wheelbarrow 2x20 yards railroad ties - jump over, pax on ground complete Superman’s then flutters; railroad ties- side shuffle…
DAWN PATROL · TUE JUL 7
Cadence Count Expertise
WARMUP: Calling cadence fails with SSH, Hillbillies, Strawberry Pickers, with lo slo squats and windmills mixed in. Moseying to benches over yonder. THE THANG: Arms lock lunge walk, Arms lock 1st, 2nd, 3rd, 4th Gear run…
SWEEP THE LEG · MON JUL 6
Persevere because others are counting on you
YHC was honored to have the Q at SLT and wanted to bring a side of hills to match the main course of heat and humidity. The Pax were game so we did it and thus started the day up 1:0. WARMUP: Run to the bottom of GHES…
THE ARMORY · MON JUN 29
Decisions
Five guys (including FNG “Trash Panda”) put in 45 minutes of work this morning. YHC joined them for the last 34. Here’s what we did. The Thang - 10 Goblet Squats - 10 Curls - 10 Calf Raises - 10 American Hammers - 10…
THE FORT · SAT JUN 27
You Will Struggle!
WARMUP: A few loops in the parking lot while Bowser shared leadership principles learned from Bible study with his buddy, followed by brief series of exercises THE THANG: Mosey to playground and pick a partner for Dora…
BLOCK PARTY · TUE JUN 16
First Rope
WARMUP: side straddle hops, cherry pickers, side lunges, temp merkins, runners stretch THE THANG: Mosey 3x10 - dips, Bulgarian squats, derkins, heels to heaven, and high plank Mosey Dora - 50 muscle ups, 100 jump…
RING OF FIRE · MON JUN 15
The Loredo
WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that) THE THANG: The Thang We put our own spin on Loredo, kicking things off with the run: 6 Rounds for Time - 🏃 400-meter Run - 🦵 24 Squats…
THE FORGE · SAT JUN 13
Box of Crayons
WARMUP: 103 SSH, IW, HW, yoga THE THANG: Dina Dr back and forth 5 stops down and back Exercises in cadence each time Rd 1: 5 burpees each stop Rd 2: 10 big boys Rd 3: 15 jump squats Rd 4: 10 merkins (had to start…
DAWN PATROL · THU JUN 11
100,000 Pyramid
WARMUP: Mosey little loop to fire pit and back with butt kickers, high knees, karaokes, toy soldiers. Then windmills, Moroccans, Cherry pickers THE THANG: Each stone block bench had an index card with 2 exercises/card…
CLYDESDALES · WED JUN 10
WEP
WARMUP: THE THANG: Take Munn to 160 and turn right. Pass WEP and take Massey up hill. Take right on Harris and run up another hill. Turn right at Munn and keep running till 6 COT. MARY: ANNOUNCEMENTS: COT: prayers…
SNAKE PIT · TUE JUN 9
I am glad I had a lighter kettlebell
WARMUP: - MC - windmill - side straddle hop - imperial walker - cherry picker THE THANG: • 15 Overhead Press o Bear crawl – 10 yds o 15 Merkins o Crawl Bear – 10 yds o 15 Merkins • 15 Curls o Lunge walk – 10 yds o 15…
COCKPIT · MON JUN 8
Drop the Hammer
WARMUP: yea. That’s important THE THANG: pearls on a string to make our way to the FCMS track and field Fast lap but in Bear crawl to the 10 10 merkins Crawl Bear back Burpees in cadence for the 6 Bear crawl to the 20…
DAWN PATROL · THU JUN 4
4 Corner Accumulators
Favorite of YHC. 4 corners. Stopped at each corner to do the following. Round 1- 1 burpee at each corner Round 2 - 1 burpee, 2 SSH at each corner Round 3 - 1 burpee, 2 SSH, 3 Run Stance Switch Round 4 - 1 burpee, 2 SSH…
LAZARUS · THU MAY 28
Deck of (moderate) pain
WARMUP: Mosey .5 miles around the cinema to the main entrance. 10 SSH / Forward Fold / Runners Lunge / Worlds Greatest Stretch / Hold down plank for a Band Camp 10 (30) seconds. THE THANG: Deck of pain, quantity matches…
KITCHEN SINK · WED MAY 27
On repeat
WARMUP: Yes: SSH, IW, HW, yoga w/ shoulder taps peter parkers THE THANG: 6 deadlifts 5 hang cleans 4 front squats 3 over head presses 2 manmakers Then move! We just did that on repeat. Like wiping down the counters…
BLOCK PARTY · TUE MAY 26
Little Sandbag Babies
WARMUP: SSHs, broga, various dynamic plank exercises (i.e. plank jacks, peter Parkers) THE THANG: 2# sandbags held in each hand for duration of workout Performed each exercise in cadence followed by a parking lot loop…
ALCATRAZ · SAT MAY 23
Trestle Camp
Tressel: 1. Disclaimer/mosey around Windward Dr, back to parking lot. 2. COP- mix upper and lower body. 3. Down the hill at Mariana Dr. for quadzilla. 4. Mosey to pull up station for 7’s (pull ups/ burpees). Band Camp…
LAZARUS · THU MAY 21
Simple yet effective
WARMUP: SSH Imp Walkers Hillbilly Walkers Squat Mosey THE THANG: Stair run - exercise called out while 1 pax runs the stairs 2 rounds Bag drag plank 2 rounds Round 1: Run 1 loop (or to opposite side and back). Then at…
BLOCK PARTY · TUE MAY 19
Murph prep
WARMUP: yes THE THANG: lots in cadence as we slowly made our way to the Print Shop. Tibialis raises were there, Bulgarian split squats happened, some questionable run routes 5 pull ups 10 merkins 15 squats At the Print…
THE ARMORY · MON MAY 18
AMRAP @ The Armory
WARMUP: Intro and disclaimer. 1 runner and 6 of us took a mosey across Carolina Pl to the back of the supply company building. By the large antenna, we did 15 MNC, 15 Imp Walkers and 15 Hillbilly Walkers. Then mosey…
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…
SWEEP THE LEG · MON MAY 11
Loops Deep in Brayden
WARMUP: mosey down into Brayden THE THANG: triangle loops (1/2 mile loop with 3 station—1. 10 normal merkins, 15 big boys. 2. 10 wide arm merkins, 15 side straddle hops. 3. 10 diamond merkins, 15 squats. 5 loops, finish…
THE FORGE · FRI MAY 8
2026.19 The Forge
Mosey to the church parking lot for Dora with 100 merkins, 200 squats, 300 LBCs. Bear crawl length of lot with 3 merkins at every other parking line. Mosey around to the large wall of the grocery for Wall sits and…