backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
225 backblasts mention “Grinder”
ALCATRAZ · JUN 14, 2025
Backblast! ? Alcatraz Smokin Jailbreak
? Warm-Up – "Prison Intake" Done in a circle; all IC (in cadence) SSH – 25x IC Imperial Walkers – 25x IC Hillbillies – 25x IC Windmills – 15x IC Plank Jacks – 15x IC Merkins – 10x IC Moroccan NC – 10x each Strawberry…
SOUL TO SOLE · JUN 12, 2025
Backblast! 1 mile and no smiles
WARMUP: WINDMILLS/IW/HW/PICKERS/PLANK STRETCHING THE THANG: The Thang – Stairway Grinder: 6 Rounds – Ruck on for this half Ruck to top of Amphitheater and then back down At the bottom of each round, perform cumulative…
THE FORT · JUN 7, 2025
Backblast! Donkey Kong
WARMUP: - yes...at our age we all should do at least some of that! THE THANG: - "kick like a Donkey and pull like a Mule" - Clickbait smoked our shoulders and arms while Grinder had a cardio and core focus. MARY: - we…
THE RANCH · JUN 5, 2025
Backblast! Forecast: Pain with a 100% Chance of Pe
Conditions: It poured all night. But as I pulled up—miraculously dry skies and just enough gloom to get uncomfortable. YHC rolled in not knowing if anyone would show after a night of monsoon-style weather. But there…
THE FORT · MAY 31, 2025
Backblast! Two Qs Walk Into The Fort... One Brough
Conditions: Humid, heavy, and perfect for the grind Warm-Up (Cornerstone on Q): - 10 Windmills - 10 Cherry Pickers The Thigh Fryer (3 Sets): - 20 Squats - 20 Merkins EMOM Hill Burn (4 Rounds – 12 Minutes Total): Every 2…
MAY 27, 2025
Backblast! Autobahn Virgin Q
WARMUP: 15 Wind mill 15 Hill Billy walkers 15 cherry pickers 20 Squats 20 Merkins THE THANG Mosey to the back of Harris Teeter (HT) • “Cocaine Bear Crawl” (in groups of 3): 1 round of bear crawl per person Meanwhile…
MAY 16, 2025
Backblast! ChatGPT Wrote It, Your Quads Regret It
WARMUP: - Windmills – 10 IC - Imperial Walkers – 15 IC - Arm Circles – 10 IC - Overhead Claps - 25 IC - Mosey to the larger parking lot THE THANG: Part 1: Dora 1-2-3 – Partner up - 100 Merkins - 200 LBCs - 300 Air…
LAZARUS · MAY 15, 2025
Backblast! skinny arms
WARMUP: - SSH / CP / IW / WM THE THANG: - 4-corners: 2x sandbag / 2x cindy / 2x abs / 2x kettlebell - tire flip: 2 teams - Jack Webb: 1:4 Merkins + OH clap MARY: - 6-count burpee ANNOUNCEMENTS: - read your newsletter…
SWEEP THE LEG · MAY 12, 2025
Backblast! Soggy Bottoms and Sucky Hills
WARMUP: disclaimer, Mission and 5 core values (in order) 30 SSH THE THANG: Mosey to top of hill at Dave Gibson, Issue plan for workout- not well received Hill repeats .25 down and .25 back- exercises at top of hill…
THE RANCH · MAY 8, 2025
Backblast! tire flipping good
WARMUP: - SSH / CP / IW / WM - mosey to wall THE THANG: - Dora: 100 merkins / 200 MH / 300 LBC: jump wall, run up hill, 1 burpess and run back. - mosey to tire - tire flip: split PAX in 2 groups, traveler calls…
KITCHEN SINK · MAY 7, 2025
Backblast! The CLAP - Inspired by Metro
For the month of May, Farmer's Only has deemed the Kitchen Sink as a next-level kick in the junk. I had the honor of warming everyone up to the idea of what will occur this month. We do a lot of pushing exercises…
LAZARUS · APR 24, 2025
Backblast! Tour de parking lot
WARMUP: SSH Imp Walker Hillbilly Walker Low slow squat Merkin BROGA THE THANG: Bear crawl Merkin compound Stair run ab gauntlet Bear crawl CCD compound Dora Slam ball Jump rope Dips Overhead press 2 sets and switch…
KITCHEN SINK · APR 16, 2025
Backblast! Rosie does the dishes
WARMUP: • 25 SSH (IC) • 10 Windmills (IC) • 10 Imperial Walkers (IC) • 10 Merkins • Mosey 100 yards and back THE THANG: Main Workout (35 mins) ? Circuit 1: Strength + Movement (12 mins) 3 Rounds – 40 seconds work / 20…
THE FORT · MAR 29, 2025
Backblast! Diesel Power
THE THANG: - repeat Q from 2025-02-22 with minor modifications. - look that backblast up if really interested. ANNOUNCEMENTS: - read your newsletter COT: - was held
BLOCK PARTY · MAR 25, 2025
Backblast! Block Party-palooza
WARMUP: SSH, Cherry pickers, windmill, grandpaJacks, moroccan night clubs, merkins Mosey to the park THE THANG: 10 Burpees, EMOM 6 mins Lunge walk 30 yards, sprint 40 yards, Bear crawl 30yd, karaoke 40yd, Rev Karaoke…
SWEEP THE LEG · MAR 24, 2025
Backblast! 1st ever Hubert Graham Pwky workout
THE THANG: 1. Run 160, Stonecrest, Hubert Graham and back 2. 16 March Madness Merkins at every other light pole on Stonecrest and Hubert Graham 3. When there’s a guardrail, alternate between incline merkins and Derkins…
THE HIVE · MAR 14, 2025
Backblast! 2025 - SLT Disruption
WARMUP: full crew in cadence 65ish SSH for the 65 dudes that were in the circle Imperial Walkers Hillbilly Walkers Peter Parker Split to boot camp and kettlebells THE THANG: Bootcamp: - Buy-in: 20 bomb jacks, 20 donkey…
CURRAHEE · MAR 4, 2025
Backblast! Making friends with a sandbag
WARMUP: - SSH / CP / IW / WM THE THANG: - mosey to traffic light - traveling PAX with sandbag to light pole, remaining PAX do exercise chosen by traveling PAX - back to COT - Jack-Webb with ruck 10-40 Merkin-OHC MARY: …
THE FORT · FEB 22, 2025
Backblast! 2 in the 20ies on 2/22
WARMUP: - SSH / IW / CP / WM plus some burpees - mosey to hill THE THANG: - 3x sprints up hill - 7's burpee + BigBoy - JackWebb Merkins+OHC 10:40 - 3x sprints up hill MARY: - back at COT - brief broga - Sally with…
FEB 10, 2025
Backblast! We love the hill
WARMUP: - SSH / WM / CP / IW THE THANG: - 3x sprints up the hill, walk back - Sevens up the hill: Burpees + Big Boys - Jack-Webb: 10x40 Merkins + Overhead-Claps - 3x sprints up the hill, backwards! - stretching - Sevens…
DEC 24, 2024
Backblast! Christmas Eve Convergence at The Yard
WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B... Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex Switch Q's at 1/2 mark THE THANG: Group 1 (Farmers only): Group 2…
VARSITY · DEC 6, 2024
Backblast! Freeze Grind
WARMUP: - SSH / IW / WM - Thunderstruck Burpees THE THANG: - 3x sprint up hill - Rollercoaster with 5 min / 1 min setup - squats - ST - MH MARY: - brief stretching broga ANNOUNCEMENTS: - read newsletter COT: - was held
AMERICAN JACKAL · NOV 11, 2024
Backblast! Bit Down Monday
WARMUP: Mosey, Smurf Jacks, Imperial squat walkers, Windmill, Angle Grinder THE THANG: Step one: 2 rounds of: 30 Flutter Kicks 30 American Hummer 30 LBC 30 Freddie Mercury Step2: 2 rounds of: 20 Dips 20 - Mike Tyson‘s…
SNAKE PIT · NOV 5, 2024
Backblast! 4 corners of pain
WARMUP: - SSH / WM / IW THE THANG: - 4-corners in band lot: sandbag as timer / cindy for man-maker / squeaky wheel for abs / kettlebell for swings - got multiple rotations in MARY: - Airborns hips and Sally in closing…