backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
221 backblasts mention “Grassy Knoll”
NOV 7, 2025
Backblast! Ring around the stockade
WARMUP: mosey around and did some reps of the exercises at each station that the workout would have. Hand release merkins, mountain climbers, calf raises, step ups, dips, Superman’s, j los and burpees. THE THANG: Dora…
NOV 4, 2025
Backblast! Cards & Corners: The Golden Buffet
This morning we split into two teams and raced from opposite corners, meeting in the middle after each card to pass a stone down the line - a reminder that even in competition, we’re still connected. The stone didn’t…
OCT 31, 2025
Backblast! Miyagi's Reign Begins
WARMUP: Yes THE THANG: Slapshot Gave us the opportunity to do 100 burpees with a run EMOM. miyagi Chipper 100 - Merkins - Squats - BBS - Flutters - Dips - Lunges 100 reps of each, broken up however the PAX wanted. MARY…
OCT 28, 2025
Backblast! 10/28 - Golden Corral
WARMUP: Yes THE THANG: Deck of death MARY: ANNOUNCEMENTS: COT:
OCT 18, 2025
Backblast! Bears and burns
WARMUP: usual suspects- ended with SSH not started lol THE THANG: ? The Thang – 12 Laps Total • 4 corners per lap • Complete the same exercise at all 4 corners each lap (so 4 sets per round) MODE OF TRANSPORTATION FIRST…
THE FORT · OCT 18, 2025
Backblast! Ability to adjust
WARMUP: Talked about the difficulty to find parking, then disclaimer and decision on the ability to audible! THE THANG: We started to mosey and found a parking lot to warm up. Arm swings, discussion, MNC, discussion…
OCT 17, 2025
Backblast! Beat the deck round 4
WARMUP: started with a light mosey to center of the lot. Hit some SSHs, Imperial Walkers, Windmills. THE THANG: we had 9 cards face up and the deck face down. Each number was associated with a workout. When you got one…
OCT 10, 2025
Backblast! Stand Up’s Spooky Stockade Beatdown
WARMUP: SSH – 15 IC Imperial Walkers – 15 IC Hillbillies – 15 IC Arm Circles (forward/back) – 10 IC each Windmills– 15 IC Mosey THE THANG: Part 1 – Explosive 11’s Ran between curbs about 15 yds apart. Exercises were…
OCT 7, 2025
Backblast! 13 YR Anniversary Convergence
WARMUP: THE THANG: Here is my weinke - Assassin We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools. Starting at the front door we headed around the back, past the shop, past the…
OCT 3, 2025
Backblast! 2025.40 The Stockade
Warmup... run to nearest parking lot with at least 10 parking spaces. Burpee at each parking line then broad jump or bunny hop between lines. x3 (30 burpees) Misc exercises between sets. Mosey behind Dogtopia to the…
SEP 30, 2025
Backblast! Four sets of ten (minutes)
WARMUP: Skipped it. To much “thang” to do. THE THANG: The plan was simple, complete four ten minute stations in different locations in 45 minutes. To stay on track, we did a 5:14am disclosure and skipped the obligatory…
SEP 9, 2025
Backblast! Armless Endeavors
WARMUP: SSH, IW, HW, Cherry Pickers, Broga THE THANG: 4 corners - 25 reps each - Mot: Mosey Squats, LBC’s, Monkey Humpers, PYO - 3 Rnds SSH, PlankJacks, BB - 3 Rnds MARY: Yes - Each called out ANNOUNCEMENTS: RYN COT…
SEP 3, 2025
Backblast! Where Hmastrings & Quads Go to Die (Iro
Warm-Up Run from COT to the Band practice parking lot. The Thang – Tellier Hero WOD Format: For Time Equipment: Cones/markers at 5, 10, 15, and 20 yds 1. Round 1 - 10 Burpees - 5–10–15–20 yd shuttle runs 1. Round 2 - 10…
AUG 19, 2025
Backblast! Stand Up’s VQ
WARMUP: side straddle hops, arm circles, windmills, imperial walkers, cherry pickers THE THANG: Station 1: 100m-ish partner run – 100 monkey humpers, 200 Carolina dry docks, 300 American Hammers Mosey Station 2: 10…
SOUL TO SOLE · JUL 24, 2025
Backblast! It has been a while...
Inro and disclaimer. WARMUP: Walk to the circle and did all upper body warm ups rucks off. MNC, Non-discrpt produce pickers, windmills, Hillbilly Walkers, and Imperial Walkers. Rucks on and down the hill and back up…
JUL 18, 2025
Backblast! Miyagi's VQ
WARMUP: Mosey SSH The Windmill Squats Shoulder Taps THE THANG: 3 Total Rounds of Suicide - 1 Carolina Dry Docks - 20 Air Squats - 20 Mountain Climbers - 20 Merkins - 20 Four Corners 3 Rounds Of Each Merkins and LBC…
JUL 15, 2025
Backblast! Hot and sweaty
WARMUP: Intro, then mosey to the church. Warm up with MNC, Micheal Phelps, Wind Mills and Non-discrpt produce pickers. Mosey to behind HT to smell the sweet aroma of the GC. Continued warms up with merkins, Plank…
JUL 11, 2025
Backblast! Australia Toilet Water
It was a steamy day at The Stockade, so even though we stayed away from the dumpster juice things got juicy. Warmup Wall Work: Side Straddle Hop Windmills Burpee Wall Sit The Australian The Peoples Chair with overhead…
THE COACH'S BOX · JUL 3, 2025
Backblast! Tabata plus Imposter Syndrome
4 bootcampers 2 Ruckers at Coaches box. First 30 we did a Tabata 6 rounds 4 sets each round. For “rest” between rounds we’d run up and down the hill at the entrance of the high school. Each set was based off a base…
JUN 20, 2025
Backblast! Trials and Tribulations
WARMUP: couple thangs, stretching etc THE THANG: PT test! 2 mi. Timed run 2 min merkins 2 min big boy sit ups MARY: nah ANNOUNCEMENTS: lots of opportunities to serve this summer in the fort, couple CSAUPS, 4th of July…
KITCHEN SINK · JUN 18, 2025
Backblast! Halfway there…… 10 Seconds….
Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer. Warmup: SSH x 15 Seal Jack x 15 Plank Jack x15 Mountain Climber x 15 Pick up something heavy get to the field…
JUN 6, 2025
Backblast! Free the animal
WARMUP: - 10 Side Straddle Hops - 10 Moroccan Nightclubs - 10 Windmills THE THANG: - Jog to HT wall by O’Reilly - 3 min wall sit hands out, Drop 1 in at min 2 to finish - Jog to back parking lot - Bear crawl w/ Merkins…
JUN 3, 2025
Backblast! Rocky Road
5 @ golden-corral for a rocking good time. We started with a lap around the parking lot and stopped for a few warm-up exercises. Next, we each picked a stone and performed the following exercises in cadence: Curls…
MAY 30, 2025
Backblast! Triangle of Trust (TOT)
WARMUP: Mozy around the parking lot followed by Moroccan Night Clubs, Merkins, CDDs THE THANG: Slowzy to the closed dental office and formed a plank line. Completed 4 plank jacks, dips, shoulder taps, and Supermans…