backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
364 backblasts mention “Spectre”
SWEEP THE LEG · MON APR 20
(De)Construction Zone
WARMUP: Quick lap around the main parking lot (not going behind the stores), then circle up for the following, 10-15 of each: – SSH – WM – IW then HW – MNC – Strawberry pickers Then mosey not too far from COT for…. THE…
SWEEP THE LEG · MON APR 13
Brayden Loop
WARMUP: None THE THANG: 4+ Miles @ Brayden, 3 stations 20 Seal Jacks, 15 Merkins, 20 Seal Jacks 15 LBC’s , 20 Seal Jacks 15 Lunges MARY: None ANNOUNCEMENTS: COT:
BLOCK PARTY · THU APR 9
Minnow Pond Greatest Hits and Shovel Flag Handoff
My last day as site Q for Minnow Pond / Thursday Block Party, so I wanted to revisit some of the more fun workouts had here in the past. WARMUP: None THE THANG: Part 1 - Harris St Hill Work Proceed down White/160, left…
COCKPIT · WED APR 8
2026 QvQ Round 2
QvQ Format: 20/20 PAX Vote in 4 categories V.A.P.E. Rabbit: Divide into two teams Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees. WWR but add 2 reps to each exercise after each trip…
BUSHWOOD · WED APR 1
2026 QvQ round 1
THE THANG: Fishstix was away and was alloted the 1st 20 minutes. We moseyed up to the top lot at The JOC. He led us in a series of partner work. Shouldered partner resistance mosey face to face, Patty Cake Merkins…
BLOCK PARTY · TUE MAR 31
Q school
WARMUP: mosey to Kimbrell’s lot Exercises in cadence -‘seal jacks, windmills, Cherry pickers, imperial walkers, merkins, shoulder taps and 5 burpees OYO - just because. THE THANG: mosey to St. John’s UMC lot for partner…
SWEEP THE LEG · TUE MAR 31
Oh yeah... We have been here before...
WARMUP: Mosey down 160 towards Dam Rd. and the back fire entrance. THE THANG: Top of the Hill 5 - Lt. Dan Magic Legs Light post Ladder 5 - Burpees - All the way to the fence 10 - Diamond Merkins 15 - Sumo Squats 20 …
SWEEP THE LEG · MON MAR 30
March Madness
WARMUP: SSH, Imperial Walkers, cherry pickers, runners stretch, merkins, mosey then some merkins, squats, bigboys THE THANG: Partner up, split up 100 merkins, 100 dry docs, 100 dips while partners alternate running…
THE FORGE · FRI MAR 27
Bc and the MILGettes
I came I MILGAd I conquered Your welcome
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…
BLOCK PARTY · THU MAR 19
Backblast! Hills and Pull ups
WARMUP: mosey to Print shop SSH x 20 Imperial walker x 10 Hillbilly Walker x 10 Cherry picker x 10 Calf stretch runner stretch THE THANG: triple nickel from town hall up hill past church 5 Bonnie Blair’s 2 is 1 5 jump…
SWEEP THE LEG · MON MAR 16
Backblast! Sweep the 7s
WARMUP: Side straddle hops, imperial walkers THE THANG: 7s between merkins and burpees. About .42 mile in between. MARY: running inspired stretching ANNOUNCEMENTS: Several events coming up including a trip to the DMV…
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
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…
COCKPIT · WED MAR 11
Backblast! Bootcamp PLUS with new Mike Tyson PLUS
WARMUP: SSH cherry pickers imperials hillbilly’s plank merk honeymooner down dog THE THANG: long mossy three circuits 1) monkey bumpers dry docks step Ups 2) mtn climbers shoulder taps plank 3) lbc flutters American…
SWEEP THE LEG · MON MAR 9
Backblast! Are you making this up?
WARMUP: we don’t do that here THE THANG: We stayed together as a group today. First stop at Southstate bank for merkins. Second stop at Hoof and Barrel for 5 burpees, third stop at Delaney for 5 burpees with a plank…
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…
THE FORGE · FRI FEB 27
Backblast! Neese's was almost the death of us
WARMUP: Yes, IW; HW; some yoga. Introduced the reverse burpee (you go down on your 6, lay on your back, and then return to standing for a jump). Stagecoach busted his wrist and YHC was tired of seeing him modify. THE…
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…
SWEEP THE LEG · MON FEB 23
Backblast! Sub of the substitute Q
WARMUP: mosey to goodwill SSH Imperial walkers Hillbilly walkers Cherry pickers THE THANG: Mosey to Planet Fitness explain exercises 5 Lt Dan 10 scissor kicks at eat stop sign through Waterstone. Right at the pool and…
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…
COCKPIT · WED FEB 18
Backblast! Wait... I thought Olaf was on Q
WARMUP: 20 SSH IC 10 Windmills IC 10 Moroccan Night Clubs IC 10 Cherry Picker IC Plank Warm Up THE THANG: Partner DORA 100 Merkins 200 Squats 300 LBC's Lunge Worm 11's Lt. Dan Magic Legs : BBS MARY: Not enough time…
BLOCK PARTY · TUE FEB 17
Backblast! Mardi Gras Party
Warm-Up: Quick mosey up the hill to parking lot SSH – 50 IC Imperial Walkers – 25 IC Windmills – 10 IC Moroccan NC - 15 IC Strawberry Pickers – 10 IC Cheese Shredder Thang 1 — Bourbon Street Circuit (3 Rounds): Set 4…
SWEEP THE LEG · MON FEB 16
Backblast! Sweep the Leg Field Trip
WARMUP: Nope THE THANG: Every stop = 10 Merkins, 10 Dry Docks, 15 Squat Jumps, 20 LBCs - Cross street turn right, head to Towne Tavern parking lot - Continue to Enterprise Rent-a-Car - Continue to My Eye Dr - Continue…