backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
345 backblasts mention “Joe Lyons”
AUG 28, 2025
Backblast! substi-Q at the pond
My boy Poppins blew out his hammy doing something in the shower... sounds wild... so I figured PAX could chase me around for 45 minutes instead. Pledge at 5:14 brief disclaimer and LFG Out and back route up main street…
CLYDESDALES · AUG 27, 2025
Backblast! Celebrating Tay Tay and Travy
Celebrating the engagement the night before of Ms Swift and Mr Kelsey by running rings. Pick your poison - munn>harris>trail to wep and run around that or hit old Kingsley for the familiar vibe of long term marriage. I…
CURRAHEE · AUG 19, 2025
Backblast! GTE-esque Beatdown
We got about 3 miles of shuffling/running… Buy in - run almost a mile, 60 merks, 60 big boys (partner holding feet), all timed. With your partner, Shuffle run around the school and then a long pain station of ruck…
SWEEP THE LEG · AUG 18, 2025
Backblast! Pendulum 8s
WARMUP: mosey through the stopping points THE THANG: Starting at top of Dave Gibson hill on middle school side and running to 160 we did 8s with 7 burpees at the top, 1 navy seal burpee at the bottom, 7 burpees at the…
AUG 15, 2025
Backblast! Steel City WK#1 EMOM
WARMUP: We started with a mosey around the parking lot and circled up for: • Side Straddle Hops – 20 IC • Hillbilly Walkers – 10 IC • Imperial Walkers – 10 IC • Cherry Pickers – 10 IC THE THANG: Each round was (EMOM)…
THE ARMORY · AUG 4, 2025
Backblast! Do the work
WARMUP: SSH,Windmill, Cherry pickers etc THE THANG: Partner Dora, One works and one mosey with bell: Curls, Rows, Shoulder press, big boys, bench, a few more.... X 2 MARY: bo time ANNOUNCEMENTS: News letter COT: prayers…
SLOW BURN · AUG 1, 2025
Backblast! Gen X'er Beatdown
WARMUP: All the classics THE THANG: Wall Sits Two Pax did 3 burpee broad jumps and lunge walked back to the wall. Repeat until all pax have gone. 2 Rounds 7's on the Hill Mountain Climber and Merkins In the Chick-fil-a…
SLOW BURN · JUL 25, 2025
Backblast! Real American Crazy Train
WARMUP: SSH, Morrocan Night Club, Merkins, Windmill, Cherry Picker, Low Slow Squat THE THANG: Mosey from station to station. 3 exercises at each station. 45 seconds on, 15 seconds rest. 2 rounds at each station. - Low…
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 17, 2025
Backblast! The While Zipper
WARMUP: Mosey to Fort Mill Pharmacy parking lot, Moroccan nightclubs, low slow squats, and 9 burpees Mosey around Clebourne to next parking lot and 5 diamond merkins in cadence Mosey to next parking lot and 5 jump…
JUL 10, 2025
Backblast! Not All Heroes Wear Capes
YHC brushed off the cobwebs from a weinke from 2017. It was hard then and even worse this time. Here’s what we did: Warm-up - 10 Low Slow Squats (IC) - 10 Mountain Climbers (IC) - 10 SSHs (IC) Run the Main Street to…
COLOSSEUM · JUL 8, 2025
Backblast! Welcome back to the 90s
WARMUP: SSH while we gathered everyone to get the party started. Then took off for a short mosey over to the flags. Windmills, cherry pickers, low slow squats, merkins. Then ran to the back of the school. THE THANG: we…
JUL 7, 2025
Backblast! 20yr Anniversary of the Murph
WARMUP: barely THE THANG: THE MURPH. MARY: nah ANNOUNCEMENTS: Sweaty Barry, Stuff the Bus, newslettery stuff COT: indeed
JUN 27, 2025
Backblast! Circuit
WARMUP: cherry pickers, windmills, Moroccan night clubs THE THANG: 5 pain stations 1. Sandbag - 20 dead lift, squat, shoulder toss 2. Kettlebell - 20 curls, swings, overhead press 3. 25 merkins, dry docks, shoulder taps…
THE HIVE · JUN 20, 2025
Backblast! Last minute DORAs
WARMUP: SSHs THE THANG: Dora #1 - Farmers Carry - 50 burpees - Squats w calf raises 100 - Mike Tyson’s 150 - Mountain climbers 200 Dora #2 - Man makers 50 - Goblet squats with calf raises 100 - Halos 100 - Plank pass…
JUN 19, 2025
Backblast! Golf
WARMUP: Running with burpees THE THANG: Golf 10 merkins and 10 LBC’s at every tee box 5 burpees at every green Each hole varied in length - par 3, par 4, or par 5 Front 9 was both hills on Monroe white Back 9 was from…
THE ARMORY · JUN 16, 2025
Backblast! 25 burpes?
WARMUP: SSH, Cherry picking, Moroccan club THE THANG: Dora-ish 8 workouts with bell 50 ea.( Squats, swings,tri extensions,Curls) run back and forth other end Burpes, SSH, Big Boys and Merkins) MARY: nope ANNOUNCEMENTS…
COLOSSEUM · JUN 10, 2025
Backblast! Are you not entertained?
WARMUP: right to business, broke out into two teams THE THANG: 4 levels of action: Round 1) work you way through exercises by flipping over papers, you either advance, go back, or go back to start and have to redo the…
THE ARMORY · JUN 9, 2025
Backblast! Always a crowd pleaser…
WARMUP: Mosey’d around the parking lots and picked up Sugar Bug so he got a chance to run. Back at COT we did: windmills, cherry pickers, low slow squats, merkins, Peter Parker’s, Parker Peter’s. THE THANG: Everyone’s…
THE HIVE · MAY 30, 2025
Backblast! The Time is Always Now
WARMUP: methodical SSH 1 burpee Windmill 2 burps IW 3 burps HW 4 burps J-Lo 5 burps Farmers carry https://medium.com/@danjohn84123/humane-burpee-342d0054a13f Finished with swing sequence to hit 100 total 5 swings 5…
MAY 29, 2025
Backblast! Loops of Clebourne
Minnow Pond is one of the premier AOs in the Fort. Thanks to NASA for his leadership. YHC was honored to Q the workout and bring some pain to start the day. In addition, I wanted to bring a heartfelt message to the men…
THE HIVE · MAY 23, 2025
Backblast! The Hive Shovel Flag Hand-Off
WARMUP: Happy Hour warmed us up for the impending bear down THE THANG: Round 1: 10-min AMRAP 10 x KBS 10 x KB squats 10 x KB deadlifts 10 x KB clean and jerk Round 2: 25-min of suffering PAX circle up at bottom of the…
SLOW BURN · MAY 16, 2025
Backblast! 21 reps X 10
WARMUP: Missy around Lowe’s W/ SSH, cherry pickers, windmills THE THANG: 10 stations of 21 reps. 5 coupons jumped out of the back of my truck to get involved MARY: pax’s count ANNOUNCEMENTS: lawn care, cannoli run, read…
COLOSSEUM · MAY 6, 2025
Backblast! Fire At The Colosseum
WARMUP: Mosey to small parking lot at entrance, then SSH, Windmill, Imperial Walkers, Moroccan NC, and Strawberry Pickers and Mosey back to blue benches THE THANG: At blue benches, we did 3 Rounds of Merkins, Incline…