backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
395 backblasts mention “backdraft”
MINNOW POND · THU JUL 23
We’re not worthy!
WARMUP: Moroccan night clubs, low slow squats THE THANG: The full zipper. Ascending burpee count starting at 1 each time you cross over Spring St. (1 then 2 then 3…). On the right side of the zipper 20 Fat Bastard sumo…
RING OF FIRE · WED JUL 22
Round About
WARMUP: Yea, interspersed with burpees THE THANG: A bit ADHD - 7s on the hill behind sugar creek - merkins, squats, and bulgarian split squats in front of the school - bear crawl the front wall of the elementary school…
THE FORT · SAT JUL 18
Blimps are fun
Another super humid morning but it was great seeing 11 other guys show up to get the day started right. Quick disclaimer then mosey around park stopping at each swing for 2 exercises. 10 counts of imperial Walker's…
THE BALLROOM · TUE JUL 14
No title, just work
WARMUP: SSH, windmill, low slow squats and broga THE THANG: Ran the light poles between the elementary and middle school. Backwards. Stopping at each light pole adding one merkin each time we stopped. Moved over to the…
ALCATRAZ · SAT JUL 11
Double trouble at The Rock
WARMUP: cherry pickers, iws, merkins THE THANG: 1st half mosey to marina. 11s with bear crawls and crawls bears. Merkins and squats. Shuffles with big boys. Mosey back to death hill. 5 rounds push hard up hill 15…
KITCHEN SINK · THU JUL 9
Westside Story
4.5 mile run Launch from TCES down Hubert Graham around the back of Walmart Right on 160 around South State Bank Left on 160 left on Gold Hill Back to COT
KITCHEN SINK · WED JUL 8
Simple and sweaty
I saw something online about how the 21-15-9 series was the most optimal workout routine so I decided to test it out. Quick disclaimer, light jog around the lot, some warm-up stretches, then pick up bags and move to…
Q SOURCE · WED JUL 8
Q3 - Intro
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
FLIGHT PLAN · MON JUL 6
Backblast for the Slackers
WARMUP: meet and greet THE THANG: run through the bubble MARY: was a fine girl ANNOUNCEMENTS: Rob says USC is different than Southern California COT: pray more worry less
COCKPIT · SAT JUL 4
‘Merica 250
WARMUP: 5 Burpees THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776 MARY: She slept in ANNOUNCEMENTS: Read your various newsletters COT: Remembered what our fore fathers…
SLOW BURN · FRI JUL 3
Chutes and Ladders 🪜- Round 2
It was a steamy morning at Slow Burn and the PAX were chomping at the bit to accelerate. Quick warmup with the stretching and we were off. Over to the hill for some Chutes and Ladders. :ladder: There were two cones at…
KITCHEN SINK · WED JUL 1
Adjusted Weinke
WARMUP: THE THANG: carry heavy things around MARY: ANNOUNCEMENTS: COT:
Q SOURCE · WED JUL 1
Targeting
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · THU JUN 25
Dawn Patrol
WARMUP: multiple 10 count warmups THE THANG: 4 corners hit upper, lower and core body work at each stop MARY: ANNOUNCEMENTS: bethel men’s shelter, CRI out workday Aug 1st, COT: prayers for minuteman’s mother in law…
DAWN PATROL · TUE JUN 23
Board of Pain
Muggy morning but 20, yes 20 PAX showed their intestinal fortitude by taking on the board of pain. Several new comers to the board and everyone did great! We even had an FNG brought by Mater. It was also my 50th…
THE BALLROOM · TUE JUN 23
The Ballroom
WARMUP: solid warmup THE THANG: work, work, work MARY: some core ANNOUNCEMENTS: bethel men’s shelter, 4th of July converge COT: prayers and praises all around
CLYDESDALES · WED JUN 17
Running with scissors
Ran up the hill out of the parking lot, lots of complaining and then ran the Jackson loop. Gave option of sketchy run around Epps but not takers.
COLOSSEUM · TUE JUN 16
Light poles and Bear Crawls
WARMUP: Stretch and a few SSHs, windmills, etc… THE THANG: Light poles alternate between sprint and bear crawls as mode of transportation, at each pole 5 burpees, 10 merkins, 15 squats, 20 LBCs. We got to 8 poles. On…
DAWN PATROL · TUE JUN 9
Don't Get Stuck In The Suck
WARMUP: A few exercises in the parking lot after letting the Birds fly free in honor of Super G, who missed out on this adventure due to work travel. THE THANG: The weinke featured 3 running options and a related…
THE ARMORY · MON JUN 8
You vs. You
WARMUP: Mosey around the side lot and back to COT for warm up of exercises all in cadence Seal Jacks - x12 Windmills - x 6 Imperial Walkers - x12 Hillbilly Walkers - x12 Plank Merkins x12 Shoulder Taps x12 THE THANG…
THE FORT · SAT JUN 6
The Fort
WARMUP: 6 runners, 14 bootampers THE THANG: movements and exercises throughout the area with a lot of bitching MARY: ANNOUNCEMENTS: newsletter COT:
THE HIVE · FRI JUN 5
Rock The Bells!
WARMUP: Morrancan Night Clubs Baby Arm Circles Abe Vigodas Cherry Pickers Pideon Stretch Downward Dog Dog/Honeymooner SSH THE THANG: Partner Up On the gridiron 100 reps of: Curls LBCs w/ KB above chest Lunges Triceps…
COLOSSEUM · TUE JUN 2
Something different - BSTL
WARMUP: - 10 Hillbilly Walkers, - 10 Imperial Walkers - 10 Strawberry pickers, - 10 Moroccan Nightclubs - Down dog with calf stretches, to a honeymooner THE THANG: - Run down to Dave Gibson - 25 Pushups - Run up to…
THE ARMORY · MON JUN 1
AMRAP Board of Pain
WARMUP: SSH, Moroccan Night Club, Windmill, Strawberry Pickers, Merkins THE THANG: AMRAP 15 Reps each exercise for 30 minutes flowed by a lap. Kettlebell Swings, Thrusters, Dips, Derkins, LBC'S w/KB. MARY: All core…