backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
211 backblasts mention “Birdcage”
COCKPIT · WED JAN 14
Backblast! High School Loops
WARMUP: SSH, Merkins, Cherry Pickers, Yogging, Shuffles THE THANG: Indian run to tennis courts, AMRAP 10 minute circuit of 20 step ups, 20 dips and 15 derkins. At the 10 minute mark hold a Dank (downward plank). Nur and…
BUSHWOOD · DEC 31, 2025
Backblast! Countdown to Extinction
WARMUP: motivator, IW, CP, WM. THE THANG: Appetizer The-Violator to one end, Cocaine-Bear-crawl back. Thang#1: 1st hill Dora: 1 pax jogs down, Nur Back to switch • 50 Fisherman’s Calf Raises each • 100 Merkins • 200…
THE ARMORY · DEC 29, 2025
Backblast! Coors Light Box of pain
WARMUP: THE THANG: coors Light box of pain. Enough said MARY: ANNOUNCEMENTS: COT:
SNAKE PIT · DEC 23, 2025
Backblast! Birdcage's Coors Box Weinke
WARMUP: light mosey THE THANG: Coors light type stuff MARY: nope... but I'm trying to hit a year-end goal/quota & Bird-guy don't do BBs... ANNOUNCEMENTS: Newsletter stuff COT: prayer stuff
LAZARUS · DEC 18, 2025
Backblast! MILGA WRAP at Lazarus
Last WO of the year at Lazarus. Poppins had EH'd an F&G, so a proper disclosure was given with an introduction to FOOPC. We did a short warm‑up in the parking lot while getting to know F&G, then headed to the circuit…
SEABISCUIT · DEC 16, 2025
Backblast! King’s Bottom loop
WARMUP: OYO THE THANG: We Ran Dudley to Kings Bottom Loop & Back (4 to 5.5 miles) MARY: No ANNOUNCEMENTS: Christmas Eve convergence, Break to Dam 5k/10k, shovel flag / site changes. COT: Columbia bus crash, Salisbury…
BUSHWOOD · DEC 10, 2025
Backblast! Almost 2 miles with sprints
WARMUP: Mosey, karaoke THE THANG: Sprints up the hill to Fort Mill Pkwy, 5 burpees at the top, then mosey down. Repeat 4-5 times. Broad jumps in parking lot spaces. Nur back. Merkins on merkins Squats on squats More…
LAZARUS · DEC 4, 2025
Backblast! 12 Days of an F3 Christmas
WARMUP: Grandpa Jacks, SSH, and some stretchy things then mosey to the front of the theater. THE THANG: This Beatdown was brought to you by everyone’s favorite Christmas Song, the 12 Days of Christmas. We went through…
BUSHWOOD · DEC 3, 2025
Backblast! A bunch of EMOMS and Gratitude
Warmup: SSH IC x 20 Windmill IC x 10 Seal Jack IC x 20 MNC IC x 20 Plank Jack IC X 15 Lap Series of 3 10 minute Emom’s with 3 minutes of rest/recovery lap in-between Emom 1 10 Burpees Every minute on the minute Emom 2…
BUSHWOOD · NOV 26, 2025
Backblast! Floats and Floaters
In honor of the Catawba Ridge Marching Band participating in the 99th Annual Macy’s Thanksgiving Day Parade, 10 PAX did 99 reps of various exercises in the warm, wet morning. There was plenty of mumblechatter and sweat…
SEABISCUIT · NOV 25, 2025
Backblast! Turkey Run
Turkey Run- DBES Get a teammate. 1 turkey recovery trott around the drop off loop. Partner turkey breaks out of the collar and sprints the outer school loop to get away. When the runaway turkey returns back to the…
THE FORT · NOV 22, 2025
Backblast! Three Strands of Strength
WARMUP: NASA led warmup. Slow mosey around the parking lot, ending near where we started for 10-20 of the following: - SSH - WM - MNC - IW - Produce Pickers The slow mosey to the front stage area of the amphitheater to…
LAZARUS · NOV 20, 2025
Backblast! Heavy burden
WARMUP: nice and slow. Windmill, cherry picker, imperial walker, SSH THE THANG: 4-station square. Pax distributed. Perform the prescribed exercises and REPEAT until the heavy carry station is done, then rotate. 1: Heavy…
BUSHWOOD · NOV 19, 2025
Backblast! Family and service
WARMUP: mosey around the parking lot, Carioke, toy solders and butt kickers. Windmills, Moroccan Night Clubs and merkins THE THANG: Mosey to student parking lot. Sprints at 50% then 75%. Rinse and repeat for a total of…
SEABISCUIT · NOV 18, 2025
Backblast! Callahan Auto Parts
WARMUP: not on the books THE THANG: run to Callahan Street and back MARY: not enough time ANNOUNCEMENTS: https://mailchi.mp/c5bc4e848d5d/lorrorq9g6-13584702 COT: was held
AMERICAN JACKAL · NOV 17, 2025
Backblast! MILGA MONEY
WARMUP: LB warm-up SSH Imp Walkers Hilbilly Walkers Low slow squat Merkins Broga Mosey THE THANG: MILGA MONOPOLY GO!! Do 200 LBCs between your team. Next MOT: Lunge Walk GRAB ONE MILGA MONEY AFTER YOU GO AROUND THE…
LAZARUS · NOV 13, 2025
Backblast! MILGA MONOPOLY
WARMUP: DID OT THE THANG: GO!! Do 200 LBCs between your team. Next MOT: Lunge Walk GRAB ONE MILGA MONEY AFTER YOU GO AROUND THE BOARD ONCE. ROLL DICE FOR NEXT STOP 521: Band Camps Pit Stop. Bear Crawl 6 Cones Up 521: 50…
BUSHWOOD · NOV 12, 2025
Backblast! Golfing at Bushwood
WARMUP: - SSH - Windmill - Mosey towards the Fort Mill Pkwy entrance with the long hill - Imperial Walkers - Low Slow Squat - Mosey to the top of the hill THE THANG: Since we were at Bushwood CC, YHC thought bringing…
SEABISCUIT · NOV 11, 2025
Backblast! Ol Whitegrove, the OG direction
WARMUP: no warmup, just run!! THE THANG: OG Whitegrove MARY: ANNOUNCEMENTS: Christmas party, it’s never too cold out to post COT:
LAZARUS · NOV 6, 2025
Backblast! Small white sacks
WARMUP: SSH, low slow squat, navy seal burpees THE THANG: Mosey to front of movie theatre 7’s - navy seal burpees and box jumps. Run across parking lot in between Run to the hill by the Biergarten. Partner carry up…
BUSHWOOD · NOV 5, 2025
Backblast! 6-count Burpees in German
WARMUP: - SSH / WM / IW / running with burpees THE THANG: - JackWebb 1-4 - 4-corners: bells, blocks, wheels and sandbags (timer) - brief broga MARY: - Thunderstruck the right way ANNOUNCEMENTS: - read newsletter COT: …
SEABISCUIT · NOV 4, 2025
Backblast! 6-8 thousand reps
WARMUP: nope THE THANG: we ran MARY: nope ANNOUNCEMENTS: a couple. Read newsletter COT: Reminder to feed the good wolf.
LAZARUS · OCT 30, 2025
Backblast! GTL at the ramp
WARMUP: 25 SSH, 10 Cherry Pickers THE THANG: Mosey to the Parking Garage high knees, butt kickers, toy soldiers, karaoke Arrive at garage Hold plank and do low slow merkins until the 6 came in. Level 1: • 10 Low Slow…
BUSHWOOD · OCT 29, 2025
Backblast! Needles, Blood, Beer oh my
F2F final was very fluid and complimentary WARMUP: Mosey for 5 mins with exercise moves along the way THE THANG: Skate or Die led first with light poles and burpees, lunges, merkins, squats and SSHs Cake Boss mosey to…