backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
160 backblasts mention “Rosie”
AMERICAN JACKAL · JUL 7, 2025
Backblast! Pass the Praise and Take the Blame
There is no one to blame but myself for the pain inflicted on eight at the American Jackal. Here’s what we did. Warmup - 15 SSHs (IC) - 15 Mountain Climbers (IC) - 10 Windmills (IC) The Thang - Hill repeats with Squats…
AMERICAN JACKAL · JUN 30, 2025
Backblast! It’s a New Day….Woooo!
WARMUP: Warm up with Mosey stopping at light poles for some exercises Partner I wall sit Partner II run around building THE THANG: Mosey to football field From goal line Bear crawl 10 yards LCBs at 10,20,30,40,50 Mosey…
THE YARD · JUN 28, 2025
Backblast! Still Ragin
WARMUP: SSH Imp Walkers Hillbilly Walkers Moroccan Nightclubs Michael Phelps Low slow squat Merkins Broga THE THANG: Bear crawl and side shuffle around square for 5 minutes Tamara: 45 seconds on 15 seconds off Merkins…
LAZARUS · JUN 26, 2025
Backblast! Balls and Burpees
WARMUP: SSH, Merkins, windmills THE THANG: Mosey behind the movie theatre Run to each of the 8 parking spot sections and perform ascending reps (1-8) of the below exercises, then run back to beginning (~100 yards) SSH…
AMERICAN JACKAL · JUN 23, 2025
Backblast! Bobber in da House
Warmup up SSH windmill Cherry pickers Imp walkers Hillbilly walkers Run down carline and around to bottom of hill. Do some stuff along the way. Toy soldier Butt kickers 11s to top of hill. Picked sign for top Gas…
TRAINING GROUND · JUN 22, 2025
Backblast! Walking..talking… and doing some merkin
Walked up Massey, down Harris, around WEP back to Harris then back to Vets Park. Cadence was 2 minutes of movement 1 minute of work. Started 5 reps each stop then ramped up to 10. Got 3+ miles in and about 150 merkins…
LAZARUS · JUN 19, 2025
Backblast! Goose got loose
WARMUP: SSH, Cherry pickers, moroccan night clubs, low slow squat, THE THANG:Circuit 1: Bear Crawl Burner (10 minutes) Perform 3 rounds, or AMRAP in 10 min: • Bear Crawl Forward 20 yards, then reverse crawl back • 15…
RING OF FIRE · JUN 18, 2025
Backblast! Ring of Fire around the rosie
WARMUP: SSH, Imperial walkers in sync, cherry pickers, windmill, moroccan nightclubs THE THANG: 10 Hill sprints with exercises in between. We covered pull-ups, planks, Cindy presses, swings, merkins, man makers and more…
SNAKE PIT · JUN 17, 2025
Backblast! Rose Infested Snake Pit
WARMUP: SSH, Merkins, Windmill, Cherry Pickers, Out of sync Hillbilly walkers THE THANG: 1 man performs 10 sandbag tosses, while the remaining PAX rotate between stations of Goblet squats, Single Arm Rows, Romanian…
AMERICAN JACKAL · JUN 16, 2025
Backblast! Spring Closeout
GTL Gym, Tan, Laundry. Gym-check Tan-suns out guns out Laundry-please do this, we smelled great this am. WARMUP: 25 SSH IC / 15 Imperial Walkers IC / 9 Moroccan night clubs IC / 5 Arm circles each way / worlds greatest…
THE HIVE · JUN 13, 2025
Backblast! Don't need a lot of ground to cover
Form matters and our space is limited. Let's get to work. WARMUP: A short jog with some butt-kickers & side shuffles. THE THANG: Grab the (2) 60lb sand bags and introduce them to our kettle bells. One PAX would farmer…
BUSHWOOD · JUN 11, 2025
Backblast! EMOM HELL
WARMUP: SSH, merkins, windmill, navy seal burpees THE THANG: 30 min EMOM Ascending Rep Count Mins 1-5: 5 reps Mins 6-10: 10 reps Mins 11-15: 15 reps Mins 16-20: 25 reps Mins 21+ 40 reps Exercises: (if you fail to…
SNAKE PIT · JUN 10, 2025
Backblast! Kettlebell Ladder
WARMUP: Moroccan Night Club, Windmill, Cherry Picker THE THANG: Lunges, American Hammer, Tricep Extension, Goblet Squats- Overhead Carry, Clean & Press, KB swing, One-arm row - Nur, calf raises, Deadlift, KB Merkins…
AMERICAN JACKAL · JUN 9, 2025
Backblast! Do The Work - Get Sore
WARMUP: Run almost 2 parking lot laps then circle up at the base of the hill at the entrance of the school property. Typical warm culprits: SSH, Merkins, Squats, Wind Mills THE THANG: 50% effort run to the stop sign at…
THE HIVE · JUN 6, 2025
Backblast! What’s a Kraken Man-Maker?
WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers Low slow squats Head to entrance hill and complete a “7”. Man-makers at the bottom and squats at the top THE THANG: Card game: Numbers 1-10, do the…
LAZARUS · JUN 5, 2025
Backblast! Recycled in the rain
WARMUP: 10 Windmills 10 Imperial Walkers THE THANG: Modified 4 corners with three rounds of 30, 20 and 10 Station 1 - side straddle hops - Donkey kicks - Penguins - Run Station 2 - Mountain climbers - Squat jumps …
AMERICAN JACKAL · JUN 2, 2025
Backblast! The ladder of all ladders
Mosey down to the far end of the parking lot by the baseball field. Dynamic warmup 30 seconds on 10 seconds off 8 rounds SSH Windmill Seal Jack MNC Imperial Walkers HR merkins Squats Flutters The thang Ladder…
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…
LAZARUS · MAY 29, 2025
Backblast! Bald WOD
WARMUP: SSH, Windmill, IW, Honeymooner, Downward Dog THE THANG: Round 1: 20 reps of Merkins, LBC's, Squats - Run Lap 20 reps of Dips, BBS, Monkey Humpers - Run lap 20 reps of SSH, Lunge (10 E/L), Incline Merk. - Run lap…
AMERICAN JACKAL · MAY 26, 2025
Backblast! Memorial Day at American Jackal
WARMUP: SsH, Imperial Walkers, Moroccan night clubs, Cherry picker, low slow squat THE THANG: 5 stations, we honored a fallen soldier to start each station. 5 minutes of work at each Station 1: Spc. Joseph Nurre…
THE FORT · MAY 24, 2025
Backblast! Crab Sack
Two Qs at The Fort Fishstix Q: Lap around the park stopping at each swing for warm - ups (SSHs, IWs, WMs, HBWs, MNCs). Stopped at the hill near the monument for a motified Dora. Both partners performed the standard…
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…
BLOCK PARTY · MAY 20, 2025
Backblast! Fake playlistst band, real legs workout
WARMUP: Side straddle hops -Windmill, Merkin, Downward dogs, Honey Mooney, Mosey THE THANG: 3 - Exercises 20 Min = legs 3 stations 40s work, 20s rest / 3x Repeated exercises for 4 min, one minute rest thinking on…
AMERICAN JACKAL · MAY 19, 2025
Backblast! Rosie needs a cigarette afterwards
WARMUP: ImpWalkers, ChPickers, WMills, HBWalkers… mosey to track/ endzone, then the Motivator, Down-Dog THE THANG: R.1: EZ-50 yard line pax choice of - Fireman’s Drag (swap at 25) - Piggy-Back - Cocaine Bear crawl (2…