backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
220 backblasts mention “Peta”
COLOSSEUM · TUE JAN 20
Backblast! Carry the Load
WARMUP: SSH, Moses, Imperial W, Hillbilly W, Arm circles, Cherry pickers, windmill THE THANG: Dora in pairs, runner and 200 squats, 150 merkins, 100 BBS, 100 squat jumps, 100 wide Perkins, 150 LBCs followed back at COT…
THE FORGE · FRI JAN 16
Backblast! Accelerating vs Decelerating
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
KITCHEN SINK · WED JAN 14
Backblast! Up and Down and Back and Forth
WARMUP: the usual plus Casbah #2s THE THANG: multiple MOT WITH MULTIPLE COUPONS MARY: She came ANNOUNCEMENTS: BTD, D2D, Double run at 6@6ish plus bunks at Veterans Park at 11am COT: Prayers for family and friends and…
KITCHEN SINK · WED JAN 7
Backblast! The Straw
Bell+ruck+sandbag WARMUP: move to the back of the school Drop the sandbag, keep ruck on 15 swings 5 merkins 5 squats 15 swings 4 merkins 4 squats Etc. THE THANG: Leave the bell Bear crawl back to the bag Carry to get…
THE FORGE · FRI JAN 2
Backblast! Closeout 2025 before opening 2026
WARMUP: SSH, MCs, Parker Peter, Peter Parker, Plank, L/R planks,. Mosey to back parking lot, cariaco THE THANG: Muster on the grassy patch in back parking lot where we started, left, and returned a few times. Running…
KITCHEN SINK · DEC 31, 2025
Backblast! NYE Party in the dark.
WARMUP: 25 SSH / 15 Windmills / 15 Cherry Pickers / Broga THE THANG: AMRAP 30min Squat thruster X10 Weighted Merkin X10 Lunge X10 each Flutter kick 4ct X10 Ruck 1 lap 400m Repeat Tabata 20 s on 10 s rest Mountain…
KITCHEN SINK · DEC 24, 2025
Backblast! Peta Lite Beatdown
WARMUP: SSH, Imperial Storm Troopers, Hillbilly Walkers, Moroccan Nightclubs, Windmills THE THANG: upper body circuit of pain stations with sandbag carey in between MARY: LBCs, Freddie Mercury, Homer to Marge, American…
DEC 19, 2025
Backblast! Leg-Heavy, Imagine That
WARMUP: Run the entirety of the larger Teeter/Stockade lot then NUR up and back the main straightaway. THE THANG: Run to the circle at Stockbridge at the entrance to the apartments. 25 Squats & 25 Peter Parkers I/C Run…
KITCHEN SINK · DEC 3, 2025
Backblast! Diaper Board Circuits
WARMUP: SSH, Bent over Rows, sandbag hear hug with a march. mosey around the lot with some shuffles, high knees and butt kickers THE THANG: 3 circuits. 10 minutes each. 1st circuit - 4 exercises -Bear hug squats x15…
RING OF FIRE · NOV 26, 2025
Backblast! Farmers bring in the Thanksgiving holid
WARMUP: motivators from 5 THE THANG: 2 minute farmer carry followed by 1 minute workouts. We mixed in multiple rounds of running to the pull up bars and laps around the track to honor Splinter who is DR. MARY: mixed in…
NOV 21, 2025
Backblast! End of the Road
WARMUP: Yea, this is important. SSH IW HW Plank sequence Included some dynamic stretching THE THANG: String of Pearls 5 burpees 10 merkins 15 squats 20 lunges 25 ....... something added an exercises each stop. (e.g…
NOV 14, 2025
Backblast! Execute, execute, execute!
We had 13 this morning for a full-body beatdown at The Stockade. Here’s what we did. Warm-Up - 10 Low Slow Squats (IC) - 10 Mountain Climbers (IC) - 10 Plank Jacks (IC) - 10 Merkins The Thang - Serpentine the HT Parking…
KITCHEN SINK · NOV 12, 2025
Backblast! Bag Bear Crawl Bonanza
It was a balmy morning at The Kitchen Sink but don’t worry, we warmed up quickly. A quick warmup and we were off. Thang: Round 1: Light Pole bag toss every two light poles with 10 merkins, 10 squats, 10 LBCs. Leave your…
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…
KITCHEN SINK · NOV 5, 2025
Backblast! Cubbie Gear VQ
WARMUP: SSH Windmill Imperial Walkers Hillbilly Walkers Moroccan Night Clubs THE THANG: Bag throws around the TCES dropoff loop At every light post (10 total?), do the following exercises: 5 - Curls 10 - Squats 15 …
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…
KITCHEN SINK · SEP 24, 2025
Backblast! Improve VO2 max per Dr. Attia’s 4 by 4
WARMUP: - Down Dog with Calf stretch’s - Laying Pigeon L/R - Stabilizers L/R THE THANG: Go all out on workout sets and push yourself into Zone 5 - 4 minutes of Clusters x 4 minutes sandbag loaded walk. - 4 minutes of…
THE COACH'S BOX · SEP 18, 2025
Backblast! 4 corner of unity
WARMUP: SSH Windmill Hill Billy Walker THE THANG: Run to 20, nur to 10 - 1 merkin Run to 30, nur to 20 - 2 merkin Until 100 yard Then lunge walk to 10, 1 squat lunge walk to 20, 2 squat To 100 yard line Then 4 corners …
KITCHEN SINK · SEP 17, 2025
Backblast! Ladders of fun
WARMUP: The usual, SSH, Moroccan night clubs, lots of arm circles, low slow squats THE THANG: Disclaimer… Tabatha: every time the alarm went off… 10 Carolina dry docks every two minutes, 10 squats 30 seconds after that…
SEP 12, 2025
Backblast! Beat Dahn n'Nat
WARMUP: IW, HBW, WM, MERKINS, MOUNTAIN CLIMBERS THE THANG: WHEELBARROW CRAWL WITH PARTNER 75 YARDS EACH PARTNER CARRY 75 YARDS EACH PUSH RESISTANCE WITH PARTNER 75 YARDS EACH SESSION 1 - PARTNER WORKOUT 50 Burpees 100…
SEP 5, 2025
Backblast! Steel City— by the numbers
Steel City Beatdown – By the numbers 5 burpees OYO – 5 Pirates World Series Championships 13 SSH IC – 26 total reps for Steeler HOF Rod Woodson 5 burpees OYO – 5 Penguins Stanley Cups 6 Windmills – 6 Steelers Super Bowl…
KITCHEN SINK · SEP 3, 2025
Backblast! No Rep Count
Simple 4 Corner workout, 3 exercises at each cone, rep count started at 5. Original plan was to add 5 reps each lap, but a read a quote from Ali. “I don't count my sit-ups; I only start counting when it starts hurting…
AUG 29, 2025
Backblast! 4 Corners
WARMUP: I felt that we need a little motivation so we did “The Motivator” then a few stretchy thing the moseyed to Harris Teeter lot. THE THANG: we did a 4 corner work out. At each corner we performed the same exercise…
KITCHEN SINK · AUG 27, 2025
Backblast! Variety is the spice of life
Warmup - Moroccan Night Club - Windmill - Cheery Pickers - Imperial Walker Wind sprints with pain stations. -> run with your sand bag - Three different cones to run to. - Round 1 - Each cone 5 side straddle hop - Each…