backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
188 backblasts mention “Deep Dish”
THE HIVE · FRI MAY 1
ABC 123
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THE HIVE · FRI APR 24
Complex
WARMUP: Of course! Halo, around the world, single leg deadlift with the kettlebell a bit after some standard stuff without the bell (SSH,IW,HW) and yoga to make Coaster groan. THE THANG: Humane Burpee Clean, Reverse…
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…
SAT MAR 21
Backblast! 12 miler time hack training
THE THANG: 12 mile time hack for ~15 MM pace
THE HIVE · FRI MAR 20
Backblast! Big Bertha visits the Hive
WARMUP: the usual suspects THE THANG: Thang#1: muzac 1. https://youtu.be/FNxGcVVkheA?si=66YM98r8lt2Q4uUY-69 by cody parks & dirty south (~4 min): prisoner bell Squats-AMRAP during instrumental, Fig-8’s during lyrics,……
TRAINING GROUND · SUN MAR 15
Backblast! 4 miles
WARMUP: THE THANG: got 4 miles in. Last mile was “anything but straps” - carry ruck any way you want except on your back. MARY: ANNOUNCEMENTS: COT:
THE HIVE · FRI MAR 13
Backblast! Upper Body Bell Blitz
WARMUP: SSH, MNC, Merkins, Mtn Climbers THE THANG: 12 min AMRAP: 10 thrusters, 10 bent over rows, 10 pushups, 20 russian twists. Farmer carry around parking lot. 10 min EMOM: kb chest press, kb high pulls, kb curls, Kb…
LAZARUS · THU MAR 12
Backblast! New Territory
We warmed up then headed to new territory across from Redstone. Announcements we made and we ended with COT.
THE HIVE · FRI MAR 6
Backblast! 2026.10 The Hive
The Longest Ladder 5 burpees or 2 55# manmakers at the baseline. Snatch squat at each rung on 1st ladder Two high pulls on the 2nd
THE HIVE · FRI FEB 27
Backblast! Ladder Workout
WARMUP: Merkins, Windmills, Moroccan Night Club, Cherry Picks THE THANG: 10 Reps each Ladder Workout K-BELL Swings, Goblet Squats, Over head press, Calf Raises, Curls, Lungs (L+R), Plank Pull Though (L+R), Sumo Squat…
THE FORT · SAT FEB 21
Backblast! Wet and Sweaty
WARMUP: ssh, low slow squat merkins. We played duck, duck, burpee. Pax circle up and hold a square. Person who is “it” bear crawls around circle and stops at a pax - both do 5 burpees. First done gets spot in circle…
THE HIVE · FRI FEB 20
Backblast! Dora, Dora
WARMUP: Yes - Windmills, squats, Imperial & Hillbilly Walkers THE THANG: Dora with a partner - forwards and backwards 50 - goblet squats 100 - curls 150 - swings 150 - swings 100 - curls 50 - squats 4 corners - 5-10-15…
SNAKE PIT · TUE FEB 17
Backblast! Partner pain sesh
WARMUP: brief THE THANG: Partner up Start on one side of parking lot and advance to other side. Partner A uses double KB, partner B uses sandbag. Switch gear at each planter. 5 clean 5 press 5 thruster. At halfway…
THE HIVE · FRI FEB 13
Backblast! Sky Rockets (Not) In Sight - Good Morni
WARMUP: Cherry Pickers / OH kb march / Plank / L&R Plank THE THANG: 5 sets of the circuit Kb pull through x20 Kb pullovers x20 Plank pull through x20 Devil halos x10 Curls x10 Goblet squats x20 Alternate single rows x10…
COCKPIT · MON FEB 9
Backblast! My wife saw my weinke and the thang. Qu
WARMUP: mosey to band lot 20 SSH 10 imperial walkers 10 hill Billy walkers 10 cherry pickers 10 merkins Calf stretch Down/up dog THE THANG: Indian run to baseball/softball fields. 1 burpee at back before running up…
THE HIVE · FRI FEB 6
Backblast! Omplex
No warmup needed; got right to work!! 5 Different Complexes for 8 Minute AMRAP 5-5-5-5 - All single arm then switch 5 Rows 5 Deadlifts 5 Swings 5 Reverse Lunges 4-6-8-10 4 Pullovers 6 Halos 8 Alternating Swings 10…
RING OF FIRE · WED FEB 4
Backblast! Block/Bar/Hill Blender at Ring of Fire
WARMUP: SSH, Imperial walkers, cherry pickers, merkins THE THANG: 2 rounds of block work: 15 thrusters, 15 curls, 15 decline merkins, 15 overhead extenstions. Followed by 10 min partner circuit: Partner A did 10 pull…
THE HIVE · FRI JAN 23
Backblast! Death by the bell
WARMUP: SSH, windmills, cherry pickers, merkins THE THANG: Hill run, 3 rounds OYO 30 kb swings 20 goblet squats 10 merkins. 3 rounds OYO 25 kb swings 10 thrusters 20 min climbers. 3 rounds OYO 30 kb swings 15 curls 15…
COCKPIT · MON JAN 19
Backblast! Whoops I forgot
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE HIVE · FRI JAN 16
Backblast! MILGA does the Hive
Noticeably absent was Deep Dish - partner sit ups, farmer carries, back to back passes - 5 rounds of 10 curls, 10 tri, 10 swings lots of mumberchatter, yall should incorporate more f2 into life. its not just about…
THE HIVE · FRI JAN 9
Backblast! What she said
WARMUP: THE THANG: 10+3 got Hived as I visited the DMZ and gave a KB lesson. - JCruise , Cherry Pie , and Time Machine rucked it out. I believe that most of the world’s problems got solved, but as capitalists, you'll…
COCKPIT · MON JAN 5
Backblast! Crows Nest was A Virgin
Warm-Up: SSH – 20 IC Imperial Walkers – 20 IC Windmills – 10 IC Moroccan NC – 10 IC Strawberry Pickers - 10 IC Quick mosey around parking lot Cheese Shredder Thang 1: Set 4 corners ~ Stay together with the HIMs in your…
THE HIVE · FRI JAN 2
Backblast! Deep Dish 1 year anniversary beatdown
WARMUP: yes THE THANG: First set: 5 rounds: Single arm 3 cleans, 3 overhead press, 3 front rack squat in one complex. Switch arms. Suitcase carry between each round. Repeat 5x Second set: Partner up at bottom of hill…
DEC 24, 2025
Backblast! Eve of the Lord's birth - convergence
WARMUP: The usual THE THANG: DH-type-stuff MARY: worked into Thang ANNOUNCEMENTS: Newsletter & upcoming changes COT: Lauren Hope Styles (sp?) - 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around…