backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
195 backblasts mention “The Pirate”
THE RANCH · NOV 13, 2025
Backblast! Longevity
WARMUP: dynamic mobility movements followed by SSH, cherry pickers, IW's, paeter parkers, parker peters THE THANG: mosey to front of middle school- 3 sets of 20 step ups, 20 derkins, 20 LBCs 3 sets of 20 dips, 20 calf…
THE BALLROOM · NOV 11, 2025
Backblast! It is what it is!
As is typical of YHC, I wanted to do some ladder work at the Ballroom to keep the Pax moving today so I researched old backblasts for ideas. While not original, I love reading the old backblasts to see the Pax, the…
SWEEP THE LEG · NOV 10, 2025
Backblast! When you show up to Band Camp without y
WARMUP: *Spectre reading message from Bandcamp* - "Welp, Bandcamp overslept." YHC leads SSH, short run to 160 and then Peter Parker and mountain climbers... THE THANG: the route is called "The Reverse Italian Job…
DAWN PATROL · NOV 4, 2025
Backblast! All around WEP
WARMUP: normal stuff THE THANG: take a lap followed by another lap stopping at the 9 swings for proper form upper body and lower body alternated and core at all stops MARY: no time for her today ANNOUNCEMENTS…
SWEEP THE LEG · NOV 3, 2025
Backblast! Indian OR Shuttle Run
WARMUP: 20 SSH IC Karaoke 10 Cherry Picker IC Indian/Shuttle Run to School THE THANG: 5 Lt. Dan Magic Legs 10 Hand Release Merkins Run to other end of parking lot 15 X's and O's 20 SSH Run to other end of parking lot…
OCT 24, 2025
Backblast! Contact High-Colonic
WARMUP: - Mosey lap through the Teet parking lot. - SSH - CASBAH #2s - Imperial Walkers THE THANG: Mosey to Indian restaurant for a Dora: Run to Dogtopia - 200 Squats - 200 LBCs - 200 Casbah #2s - Somewhere between 150…
RING OF FIRE · OCT 22, 2025
Backblast! Met at the ROF for a little bit of this
Normally, I'm the type of PAX that likes to create routines where you complete a lot of reps of a few different exercises when I Q a workout. Decided to switch it up a bit, and as my man JWOW like to say, we did a…
SWEEP THE LEG · OCT 13, 2025
Backblast! “No Mercy” Monday @ STL
WARMUP: NONE THE THANG: 19 men took off at quickly for No Mercy Monday. After a quick mosey to South State Bank, we fired up the legs with 5 Bonnie Blairs to get loose. From there, we charged down Dave Gibson Blvd to…
THE FORT · OCT 11, 2025
Backblast! Casey Kasem Dominates The Workout (fina
WARMUP: - Windmills - Cherry Pickers - Imperial Walkers - Hillbilly Walkers - Calf Raises - Mosey to amphitheater sidewalk for The Thang THE THANG: - Travel to playground (ironically stolen from The Pirate) - Begin with…
OCT 10, 2025
Backblast! Stand Up’s Spooky Stockade Beatdown
WARMUP: SSH – 15 IC Imperial Walkers – 15 IC Hillbillies – 15 IC Arm Circles (forward/back) – 10 IC each Windmills– 15 IC Mosey THE THANG: Part 1 – Explosive 11’s Ran between curbs about 15 yds apart. Exercises were…
DAWN PATROL · OCT 7, 2025
Backblast! The Bodyweight Battalion
Disclaimer Shared WARMUP: All reps of 10 Wind Mills Moroccan Night Clubs Imperial Walkers Hillbilly Walkers Cherry :cherries: :pineapple: Pickers Jog to the top of hill and meet (Non-Jogging) Q at the stage THE THANG: 3…
DAWN PATROL · OCT 2, 2025
Backblast! Minute Man found his dog
WARMUP: mosey around Kingsley with the following warmup throughout the mosey - SSH, windmill, imperial walkers, hillbilly walkers, Moroccan nightclub, toy soilders, butt kicks, high knees, stretching, etc. THE THANG…
BUSHWOOD · OCT 1, 2025
Backblast! Week 1 F2F October - Atlas & Sasquatch
WARMUP: 5 min dynamic plank warm up with upward and downward dogs; then dynamic moving warm up with butt kick, high knees, toy soldiers, lunges, skips, side shuffles, cariocas, heel walk, toe walk, bunny hips, mosey THE…
SEP 23, 2025
Backblast! Rosie’s Ladder
WARMUP: SSH, Windmill, Mountain Climbers, Moroccan Nightclubs, Mosey THE THANG: Ladders, Progressing to each station and repeat previous 5 burpees, 20 merkins, 30 squats, 40 LBC 5 burpees, 20 CDD, 30 Squats, 40 American…
CLYDESDALES · SEP 17, 2025
Backblast! Kingsley……because…..that’s what we do
WARMUP: Nope - It’s a running/rucking/jogging AO THE THANG: route called - leave the high school up the hill, north on Munn - left on Kingsley park drive to the crossing at 160 into the Kingsley development for 1 mile…
SEP 11, 2025
Backblast! Remember 9/11
WARMUP: THE THANG: partners up while partner 1 runs hill partner 2 does 9 burpees, 11 squat jacks, step ups until partner returns rinse and repeat for entire workout. Climbing stairs and being prepared for whatever…
DAWN PATROL · SEP 9, 2025
Backblast! Hills
WARMUP: Mosey to police station parking lot for SSH, windmill, imperial walkers, hillbilly walkers, Merlin’s, cherry pickers. Mosey parking lot by dog shelter. THE THANG: Start of with running back and forth in the…
DAWN PATROL · SEP 4, 2025
Backblast! Scorpions Block Party
WARMUP: Mosey behind Panera, along the way doing Karaoke / Butt Kickers / High Knees / Toy Soldiers Circle up for SSH / Imperial Walkers / Cherry Pickers / Windmills THE THANG: Mosey beside LPL pond for a Webb homage to…
SEP 2, 2025
Backblast! Little Dipper
WARMUP: Mosey to the backside of the Harris teeter. On the way - butt kicks, high knees, karaoke, and then completed SSH, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, and moroccan nightclub…
DAWN PATROL · AUG 21, 2025
Backblast! Pardon the Interruption
WARMUP: Some movements at the green at amphitheatre THE THANG: 10 burpees, pax run in any direction for 10 secs and return home 10 burpees, repeat run in same direction for 15 secs, return home 10 burpees, run same…
AUG 19, 2025
Backblast! Stand Up’s VQ
WARMUP: side straddle hops, arm circles, windmills, imperial walkers, cherry pickers THE THANG: Station 1: 100m-ish partner run – 100 monkey humpers, 200 Carolina dry docks, 300 American Hammers Mosey Station 2: 10…
SWEEP THE LEG · AUG 18, 2025
Backblast! Pendulum 8s
WARMUP: mosey through the stopping points THE THANG: Starting at top of Dave Gibson hill on middle school side and running to 160 we did 8s with 7 burpees at the top, 1 navy seal burpee at the bottom, 7 burpees at the…
DAWN PATROL · AUG 5, 2025
Backblast! Rain or Shine
WARMUP: SSH, cherry pickers, windmill, low slow squats, merkins, shoulder taps, moroccan nightclub, and some stretching. THE THANG: Run to the parking lot behind the police station. Dora - 100 merkins, 150 imperial…
DAWN PATROL · JUL 29, 2025
Backblast! We all eventually showed up
WARMUP: YHC arrived early to get the lay of the land. With construction on going at WEP, and unsure exactly where the DR site Q planted the flag, YHC wanted to make sure we got started smoothly. YHC had the pleasure of…