backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
361 backblasts mention “Rebound”
SOUL TO SOLE · MAY 15, 2025
Backblast! Kettlebell carry
WARMUP: None THE THANG: wander 3 miles around Kingsley with two kettlebells for the pax to share. We stopped and did 50 Merkins along the way MARY: none ANNOUNCEMENTS: tortoise and hare, murph, read your newsletter COT…
MAY 8, 2025
Backblast! Guess who’s back…back again
WARMUP: pledge to the flag and disclaimer THE THANG: on the corner of downtown, instructions were given for the .5 mile loop. - merkins with a shoulder tap at the top (15) in corner one where we were at - At the 4…
THE ARMORY · MAY 5, 2025
Backblast! Macarena Merkinfest
WARMUP: Warmup skills were a little rusty, but we managed: SSH x15 Imperial Walker x10 Windmill… in a tornado x10 Hillbilly walkers x10 Broken Seal Jacks x15 THE THANG: Mosey to back parking lot. All of us big-backs got…
TRAINING GROUND · MAY 4, 2025
Backblast! The Constant Carry
WARMUP: Negative THE THANG: If you're not shouldering a sandbag, you're carrying a kettlebell. We covered over 3mi. MARY: ANNOUNCEMENTS: Newsletter COT: 5th CORE Principle
KITCHEN SINK · APR 30, 2025
Backblast! BOP Kitchen Sink Style
Brought a BOP to the Kitchen Sink. WARMUP: Not enough time for a standard warmup. Warmup was reviewing the list of exercises on the BOP as there were some combo exercises , PAX performed 2-3 reps to ensure they…
THE ARMORY · APR 28, 2025
Backblast! KB Mondays
WARMUP: ssh, merkins and morrocan night clubs THE THANG: Four rounds of mechanical drop sets. Do amrap of a movement and move right into the next. Round one - single arm press( each arm), upright row, y press and dry…
THE HIVE · APR 25, 2025
Backblast! Grok lays it out
Warm-Up (5 minutes) • Kettlebell Halo: 10 reps per side (circle kettlebell around head, keeping core engaged). • Goblet Squat Hold: 30 seconds (hold kettlebell by horns at chest, squat low, keep back straight). •…
KITCHEN SINK · APR 23, 2025
Backblast! Sandlot Stations ?
Disclaimer Shared and Injuries reported WARMUP: All x 10 Windmills Cherry :cherries: Pickers Hillbillies Walkers Imperial Walkers Mosey around lot THE THANG: Circuit Training composed of 3 Rounds with 8 Stations and 3…
COLOSSEUM · APR 22, 2025
Backblast! What’s a Walkin’ Merkin!?
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: - Run 1/2 Mile - around the MS…
THE ARMORY · APR 21, 2025
Backblast! Recyling is good for the Pax
WARMUP: boogie nights led a warmup while I grabbed some cardboard out of the truck THE THANG: partner Dora (of course) with about a 400 meter run while your partner did varying counts of pull overs(100), dead lifts…
APR 18, 2025
Backblast! Ass kickings only
WARMUP: Windmills, SSH, Low Slow Squats THE THANG: 4-corners 5–10-15-20-25 Merkins, Squats, LBC’s, HTH 5-10-15 Wide arm merkins, lunges, V-ups, Big boys Mosey from COT to behind Oriley’s and participate in 11’s on the…
COLOSSEUM · APR 15, 2025
Backblast! Long duck walked into a bar and it hurt
WARMUP: Windmill SSH Merkins Moroccan nightclub High knees But kickers Side shuffle THE THANG: Mosey over to the playground 3 rounds of 7 reps Swinging merkin Squats Pull ups Run lap around the track Bear crawl length…
THE ARMORY · APR 14, 2025
Backblast! Get The Work Done - KB Style
WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats. THE THANG: Hoist your bell overhead and move to the far parking lot. For this round, the exercises would be performed with the…
APR 10, 2025
Backblast! Graveyard shift
WARMUP: Pledge if you pledge. Ruckers did their thing THE THANG: Head to Hardees, which is fenced off, so we kept running to Elliot and up to the cemetery. Right on Unity to start our loop. 20 squats at the West…
COLOSSEUM · APR 8, 2025
Backblast! Pyramid of Pain
Quick disclaimer And warmup 5 windmills, 10 IW/10MNC Mosey to behind school on bball courts where the pyramid of pain was set up 5 stations, 4 corners and 1 in middle Partner up ( work is completed together) Each of the…
AMERICAN JACKAL · APR 7, 2025
Backblast! A little B-ball practice at the America
WARMUP: 10 Moroccan Nightclubs, 10 Windmills, 10 Strawberry Pickers THE THANG: Line touches on the b-ball courts while partner practices grabbing rebounds (I.e. jumps) switch positions when partner returns from line…
APR 3, 2025
Backblast! Complex Math
16 at Minnow Pond for a test of speed and math skilz. Simple loop around town, four stops Stop 1 - COT - Merkins Stop 2 - Pharmacy - LBCs Stop 3 - Parking lot - SSHs Stop 4 - Gazebo - Squats Back to COT for lap 2 Rep…
COLOSSEUM · APR 1, 2025
Backblast! I can’t feel my legs
WARMUP: - 10 Moroccan nightclubs - 10 cherry pickers - 10 windmills - 10 Imperial walkers - 10 Hillbilly walkers Mosey, stop at benches and do irkins, mosey, stop by basketball court, low slow squats, mosey to wall…
THE ARMORY · MAR 31, 2025
Backblast! Russian Hammers not welcome at Armory
WARMUP: 25 SSH IC 10 LSS IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 10 Cherry Pickers IC 10 MNCs IC Yoga THE THANG: 4 Rounds of Supersets ROUND 1: 3 sets Alternate Clean & Squat - 10 reps Overhead Press - 8 each…
MAR 27, 2025
Backblast! Here's your statblast...
It was too long ago. I am a loser for not posting it sooner. I have no idea. I only take some amount of solace in the fact that the FNG went rucking so he won't know what he missed...
COLOSSEUM · MAR 25, 2025
Backblast! Badly Broken Chicken Dance
WARMUP: 12 SSH 12 CASBAH #2s 12 Walking Jacks THE THANG: Mosey to the rocks- Grab your rock and OJ to the light pole and back 1 Burpee Grab your rock and OJ to the light pole and back 2 Burpees Grab your rock and OJ to…
MAR 20, 2025
Backblast! It Pays to be a 1
It was a relatively warm morning at Minnow pond where 17 strong PAX met to get some miles..but only limited smiles. Ran straight to WEP in front of the stage. The workout: Start with 10 Burpees Run to the first swing…
COLOSSEUM · MAR 18, 2025
Backblast! Go as fast as you want
WARMUP: Long Mosey, then the usual: 20 SSH IC 10 LSS IC 10 Cherry Pickers IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 10 MNCs IC Yoga THE THANG: To the Light Pole$! PAX were encouraged to go as hard/fast as they…
THE ARMORY · MAR 17, 2025
Backblast! 300 Reps and More
Warm-O-Rama Grandpa Jacks Grandma Jacks SSH Moroccan Night Clubs Michael Phelps Arm stretches Thang 1 40 Thrusters 40 Merkins or Squat hold Chest Press 40 Power Clean Press - Short recovery lap 30 Thrusters 30 Merkins…