backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
419 backblasts mention “Half Shell”
THE FORT · SAT MAR 21
Back In Time
WARMUP: stretching- honey mooner, full squat hold, cross leg THE THANG: 100 SSH, Cherry Pickers, Bombjacks Then - Jacobs Ladder with Merkins and Squats; mosey around park to parking lot, second Jacobs Ladder with hand…
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,……
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…
SOUL TO SOLE · THU MAR 12
Backblast! Ownership
WARMUP: THE THANG: 3.25 miles & smiles, Ownership (word of month) MARY: ANNOUNCEMENTS: COT:
COLOSSEUM · TUE MAR 10
Backblast! Following the arrows…
WARMUP: Mozy to the front of GHMS for imperial walkers, mountain climbers, and Moroccan night clubs. THE THANG: After the warmup proceeded toward Dave Gibson blvd and stopped at the first working street light for the…
THE ARMORY · MON MAR 9
Backblast! You vs You and it pays to be a winner
13 pax showed up for an Armory beatdown today. The Mikel chatter stopped fast when they learned they had 16 minutes to complete 500 reps OYO. We missed the time hack but got it plenty of work The Warm up: SSH x20 Cherry…
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 FORGE · WED MAR 4
Backblast! Happy half hour
WARMUP: SSH cherry pickers imperials hillbilly’s arm circles merks lap THE THANG: loop 1, leeks dry docks Mike Tyson’s / lap - loop 2 min climbers sounder Taps plank, / lap - loop 3: lbc flutters penguins 11’s - Mike…
THE ARMORY · MON MAR 2
Backblast! 4 corners increasing reps + MOT
WARMUP: SSH, Cherry pickers, Windmills, yog THE THANG: 4 corners with increasing reps MARY: N/A ANNOUNCEMENTS: Bethel Men’s Shelter/Uhaul Ruck COT: Finished up with The Lords Prayer
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 FORGE · WED FEB 25
Backblast! Hockey Gold
WARMUP: Quick run around the parking lot, back to COT area, circle up for the following: – 20 SSH – 10 Windmills – 15 Imperial walkers – 15 Moroccan night clubs – 10 Strawberry pickers Then run to the parking lot at…
COLOSSEUM · TUE FEB 24
Backblast! Colosseum 2/24/2026
WARMUP: - Side-straddle hop, - Strawberry pickers, - Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips THE THANG: - Mossey around the MS…
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…
SOUL TO SOLE · THU FEB 19
Backblast! Old Kingsley, Old Glory
WARMUP: Nope THE THANG: Ruck 3.3 miles with stops at the flag at St. Philip Neri for the pledge and the turnaround point at Fort Mill High School. MARY: no time ANNOUNCEMENTS: always COT: 5th core principle The…
THE FORGE · WED FEB 18
Backblast! Circuit City
WARMUP: Cherry pickers / windmills / SSH THE THANG: Circuit 20 merkins Run a lap 20 BBS Run a lap 20 dips Run a lap 20 pickle pointers Run a lap 20 squats Run a lap Repeat X 4 Abs Found a wall for wall 30 sit ups (on…
BLOCK PARTY · TUE FEB 17
Backblast! Mardi Gras Party
Warm-Up: Quick mosey up the hill to parking lot SSH – 50 IC Imperial Walkers – 25 IC Windmills – 10 IC Moroccan NC - 15 IC Strawberry Pickers – 10 IC Cheese Shredder Thang 1 — Bourbon Street Circuit (3 Rounds): Set 4…
THE FORGE · FRI FEB 13
Backblast! Stockade Olympics
WARMUP: IWx15, HW x15, Windmill x10, Cherry Picker x15, Plank- Mountain Climber x11, Peter Parker x11, Parker Peter x11 THE THANG: Mosey to small round about circle (short track): PAX do Apollo Ono while everyone does a…
SOUL TO SOLE · THU FEB 12
Backblast! Ruckin for fun
We rucked to the pull-up bars and came back. That is all
BLOCK PARTY · TUE FEB 10
Backblast! Supermen and Superman’s
WARMUP: Mozy warmup with stops for imperial walkers, merkins, mountain climbers, overhead claps THE THANG: After the warmup mozy we ran to the top of Main Street and the parking lot for wall sits. Each Pax would bear…
SOUL TO SOLE · FRI FEB 6
Backblast! Rucking Miles & Rugby ? Sprints
WARMUP: NA THE THANG: Rucking miles and Rugby Sprints MARY: NA ANNOUNCEMENTS: One Word, Men’s Shelter, Break the Dam and Dam to Dam COT: Yes
THE FORGE · WED FEB 4
Backblast! The Ice Has Melted
WARMUP: Mosey to tire place near Ace Hardware. 49 SSH and the other usual ones THE THANG: Mosey back to site. DORA/AMRAP -Merkins/Lap round HT parking lot as MOT -Big Boys/Lap -Squats/Lap -CDD/Lap -Flutters/Lap -Lunges…
COLOSSEUM · TUE FEB 3
Backblast! Beat the deck
WARMUP: SSH, Cherry Pickers, Imperial Walkers, windmill THE THANG: Start with 9 cards face up, each card is associated with a workout and each suite is associated with a MOT. We went around picking higher or lower of…
THE FORGE · FRI JAN 30
Backblast! Pre-Snowmageddon
WARMUP: We did The Fort Standard mosey, SSH, both the walkers, windmills, cherry pickers, Toy Soldiers, Down Dog, Honeymooner, and Plank to toe touches. THE THANG: Declinator Starting at 10, working down to 1, Squats…
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…