backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
621 backblasts mention “Mainframe”
THE FORGE · FRI APR 24
All The Corners
WARMUP: Mosey, SSH, Plank, Imperial Walkers, Hillbilly Walkers, Best Damn Stretch, and maybe 1-2 others I am forgetting THE THANG: First 4 corners - Corners were the corners of the HT parking lot - 20 Squats - 15 Big…
THE FORGE · FRI APR 17
Pirate Party
WARMUP: Mosey around for some awesome smells - while enjoying the smells on the backside of teeter - butt kicks, high knees, karaoke * 2, and then SSH, low slow squat, and windmill. Mosey to front of teeter. THE THANG…
THE FORGE · WED APR 15
Little bit more
Arrived on the scene early so I could mosey around the grounds and firm up my plans for the workout. Good thing to because during the pre-mosey had to alter my route and hit the gas station to make a deposit. Left…
CURRAHEE · TUE APR 14
A Currahee at Currahee
WARMUP: 25 Side Straddle Hops 10 Strawberry Pickers Some down with the dog calf stretch’s and honeymooners THE THANG: Load up with Rucksacks, Sandbags and Kettlebells and move to the corner of Dave Gibson, 25 incline…
SOUL TO SOLE · THU APR 2
Ruck Relay Rumble
Intro, Warning Label and Welcome Given WARMUP: Mosey to the back lot for warm up shenanigans: In Cadence of 10: Hillbilly and Imeprial Walkers Cherry :cherries: Pickers and lap around Teams of 4 Assembled THE THANG: I…
CURRAHEE · TUE MAR 31
Prep-Work
WARMUP: - SSH / WM / IW THE THANG: - sandbag shuffle down the hill and back while remaining PAX perform various exercises. MARY: - brief broga - Thunderstruck with Man-Makers and squats ANNOUNCEMENTS: - read newsletter…
THE FORGE · FRI MAR 27
Bc and the MILGettes
I came I MILGAd I conquered Your welcome
SAT MAR 21
Backblast! 12 miler time hack training
THE THANG: 12 mile time hack for ~15 MM pace
THE FORGE · FRI MAR 20
Backblast! Bi's & Tri's
WARMUP: mosey around the parking lot and neighborhood headed towards sonic, stopping along the way for - SSH, low slow squat, merkins, cherry pickers, imperial walkers, hillbilly walkers, etc. THE THANG: Using the bench…
KITCHEN SINK · WED MAR 18
Backblast! Loaded sink
WARMUP: SSH, Imperial Walkers, Cherry pickers, hamstring stretch, runner stretch, merkins THE THANG: Ruck march with some merkins and squats, partner work with sandbags: thrusters, bent over rows, tosses. Some…
CURRAHEE · TUE MAR 17
Backblast! First Gigs
WARMUP: 15 swings 5 merkins 5 front rack squats X2 15 swings 5 merkins 5 thrusters X2 THE THANG: Ruck .75 miles Ruck shuffle .25 miles 10 ruck merkins Front carry for a bit 10 lunge walks each leg X2 MARY: 5 manmakers &…
ALCATRAZ · SAT MAR 14
Backblast! Pre Jaeger WO
WARMUP: Jog loop round Runde reconvene at bball court for the usual. THE THANG: de escalator work out with 25 merkens 25 squats, 25 bboys, 25 dips, 25 Hurleys loop the drop to 10 and 5. Coupon circuits with curls…
SLOW BURN · FRI MAR 13
Backblast! 3-13
Good group for a chilly morning. Decided to be super creative and use date as workout plan. Yog over to side of lowes for 3 exercises, 13 reps of each: HR merkins, big boys, and squats. Repat this at 2 more stops until…
BLOCK PARTY · THU MAR 12
Backblast! 2026.11 Minnow Pond
Run up Massey hill, 20 bobjacks in Sisk parking lot, run to gas station for 10 merkins, run to Millstone park for 30 flutters, run to the millstone for 10 1leg air humpers (trying to put a foot on the wall). Repeat as…
CURRAHEE · TUE MAR 10
Backblast! Laying Logs and Yanking Yogi
WARMUP: Ruck if you got it THE THANG: Grab a log- Walk around school 3 sets- One team carries the log and the other does an exercise Sets- Curls, Ruck Swing and Squats Take log back Catch me if you can with one pax…
6@6 · SAT MAR 7
Backblast! Pre Trash Pick Up
WARMUP: no THE THANG: run to round about down Kingsley hang right on 21 to Peach Stand hang left on 160 to Main Street up to Tom Jones hang right to little Walmart and trace the steps back. Some rucked, some ran, some…
THE FORGE · FRI MAR 6
Backblast! 7th year Anniversary… with Burpees
Warmup Mosey to Grace Parking Lot 28 SSH IC 5 Windmill IC 20 SJ IC 10 MNC IC 28 Mnt Climbers IC Stretch 15 Peter Parkers IC Recover on your feet. Flashback for 7 years in F3 DORA 100 HR Merkins 200 Squats 300 LBC’s…
RING OF FIRE · FRI MAR 6
Backblast! Loredo
Mosey to car loop in front of school. Warm up by taking a lap (1/4 mile) and doing 20 SSHs. Repeat. Main thing is Loredo WOD. 6 rounds of: 24 squats, 24 merkins, 24 lunges, run a lap. Finished all 6 rounds with a little…
BLOCK PARTY · THU MAR 5
Backblast! Fun at WEP
Mosey over to lot behind WEP amphitheater. EMOM run a lap around parking lot and do 15 SSHs. Whatever time you have left in the 60 seconds, try to get your heartrate back down. Repeat for 10 minutes. Move over to in…
CURRAHEE · TUE MAR 3
Backblast! Playing with wood in the morning
WARMUP: some Broga with a rucksack THE THANG: mosey over to back of school to dust off my girls. Take them for a dance around the school where we focused on instructional commands of team lifting and proper form during…
WED FEB 25
Backblast! Trails were conquered
WARMUP: maybe THE THANG: run trails MARY: no ANNOUNCEMENTS: sorta COT: yes
ALCATRAZ · SAT FEB 21
Backblast! Fun in the Rain at Alcatraz
WARMUP: run THE THANG: Hills, merkins, squats and fun in the rain MARY: ANNOUNCEMENTS: COT:
THE FORGE · FRI FEB 20
Backblast! National Chipmunk Day
It was a beautiful day over at The Forge, you could feel the electricity in the air! It reminded me of The Electric City, shout out to The University of Scranton. Quick warmup and we were off! Over to the creepy dim lit…
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…