backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
583 backblasts mention “Shady”
THE FORGE · WED APR 1
Cherie Berry at The Forge
15 men started the day with enough elevator work to make Cherie Berry proud. Here’s what we did. Warm Up - 10 Low Slow Squats (IC) - 10 Plank Jacks (IC) - 10 Mountain Climbers (IC) - 10 SSHs (IC) The Thang Mosey to…
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…
BLOCK PARTY · THU MAR 26
Very creative
WARMUP: nah, we pledged the flag THE THANG: ran to FMHS and back with 2 exercises at the stops below - exercises were 10 merkins, 10 big boys. - John’s gas station at the top of Massey - Little baby Jesus church - Park…
KITCHEN SINK · WED MAR 25
Off Campus
WARMUP: Old man stretches THE THANG: Ruck w/sandbag to signal light at Hubert Graham. Partner 1 farmer carry sandbags to the first light pole, switch out at each light pole until we reached the bridge. Hopped the…
THE BALLROOM · WED MAR 25
Unlit lights
WARMUP: yes! Absolutely it was windy and cold. We would mosey and then wall sit dor everybody to catch up. As soon as the last guy arrived and sat down against the wall we were up and running again to another random…
DAWN PATROL · TUE MAR 24
March Madness
WARMUP: SSH, windmill, imperial walker, hillbilly walker, plank... Mosey around the park changing exercises at each bench - karaoke * 2, shuffle * 2, high knees, butt kicks. Stop for merkins, low slow squats, planks…
THE FORT · SAT MAR 14
Backblast! Death by burpees & bears
WARMUP: SSH, Merkins, mountain climbers, cherry pickers THE THANG: Four corners with bear crawls, 21s of LBCs & burpees MARY: Yes ANNOUNCEMENTS: Yes COT: Prayers and praises
CLYDESDALES · WED MAR 11
Backblast! Twisty runs
WARMUP: we watched Vuvu and Rolloff do a pre run THE THANG: Ran to Kingsley, ran to the street leading to the trails in Kingsley, ran all the way down the road to the back corner of the parking lot at Sunbelt, ran to…
BLOCK PARTY · TUE MAR 10
Backblast! Is this minnow pond?
After an extended sabbatical from bootcamp—featuring a highlight reel of injuries and a little side quest called cancer— Cubbie decided it was my time to step back into the Q saddle. Turns out the saddle still fits……
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…
KITCHEN SINK · WED MAR 4
Backblast! heavy wheel of fortune
WARMUP: - SSH / WM / IW THE THANG: - modified 4-corners in back parking lot (sandbags, bells, wheel, tire), lunges as MoT, sandbags as timer. - Jack Webb with ruck: 1/4: merkins+OH claps MARY: - man-makers in cadence…
DAWN PATROL · THU FEB 26
Backblast! Super G likes burpees I guess
WARMUP: SSH, merkins, windmills, low slow squat THE THANG: ran around Kingsley all all different spots, every time we stopped to do the exercises below, Super G asked us all to do a burpee…who knew. - 20 merkins, 20…
SOUL TO SOLE · THU FEB 26
Backblast! Miles and smiles with HH
WARMUP: THE THANG: 2.5 miles of Kingsley to 21 and around to sunbelt, behind Panera and back. Three pain stations tops with squats, Lunges, and calf raises with the ruck. In addition to our rucks we Passed a 40 pound…
BLOCK PARTY · TUE FEB 24
Backblast! 14 hogs 6 coyotes go into a bar
WARMUP: 6ish Runners took off in da gloom 14 PAX moseyed to pharmacy lot for some COP Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees THE THANG: Moseyed to town hall wall…
CURRAHEE · TUE FEB 17
Backblast! Buy in, cash out
WARMUP: SSHs and windmills. Then partner up and catch me if you can around loop. P1 does 5 hand release merkins, p2 farmer carries both rucks. P1 runs to catch P2 and switch. On and on around loop. THE THANG: Buy in: 50…
THE FORGE · WED FEB 11
Backblast! Bearded Brothers Beatdown
WARMUP: 3/4 mile run to the dance studio with some monkey Humpers, burpees and squats along the way at various spots THE THANG: Had a conversation with Rebound Monday after Flight Plan and found out he had the Q at…
BLOCK PARTY · THU FEB 5
Backblast! You can daraleek my hand release merkin
WARMUP: we did the pledge and they got a disclaimer…it’s Minnow Pond (RIP) THE THANG: Old school go time. Exercises at each of the stops was 5 hand release with a shoulder tap in between. Then 5 jump squats. The route…
THU JAN 29
Backblast! Walmart Trip
- run to hardees for a less than warm up . wait for birdcage to arrive - run to walmart . wait for birdcage to arrive - partner work at walmart, 1 person plank and the other lap the parking lot - run to hardees. wait…
BLOCK PARTY · THU JAN 29
Backblast! Walmart Trip
- run to hardees for a less than warm up . wait for birdcage to arrive - run to walmart . wait for birdcage to arrive - partner work at walmart, 1 person plank and the other lap the parking lot - run to hardees. wait…
KITCHEN SINK · WED JAN 28
Backblast! Sandbag fun
WARMUP: Jog a lap then normal mix of SSHs, Walker's, windmills, and merkins. THE THANG: Grab bags and move to front of school. 10 clean & presses, 15 bent over rows, 20 step over merkins. Overhead carry to end of…
BLOCK PARTY · THU JAN 22
Backblast! 3 Mile Tour
We had 19 for a 3-mile tour at Block Party. Here’s what we did: Run to Fort Mill Church of God .3 miles - 10 Burpees - 20 Merkins - 30 Squats - 40 LBCs - 50 Calf Raises Run to Unity Presbyterian .4 miles - 10 Burpees …
KITCHEN SINK · WED JAN 21
Backblast! Good old fashioned ruck and sandbag wor
WARMUP: - Mosey around the entire entrance loop - Merkins x10 - Peter Parker x10 - Parker Peter x10 - Windmill x10 THE THANG: Move to the grass field with just the sand bag. Gather at one end of the field. - Sandbag…
FLIGHT PLAN · MON JAN 19
Backblast! GHES out and back
WARMUP: THE THANG: Ran to Gold Hill Elementary and back. 4+ miles depending on which loop you hit at the school MARY: ANNOUNCEMENTS: COT:
THE YARD · SAT JAN 17
Backblast! Noterate
WARMUP: yea. but with accumulating burpees interspersed THE THANG: Mosey a tad: to some good island based parking lots 6-7 with curb alberts and mike tysons mode of transit: bear crawl/crawl bear 6-7 with squats and…