backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
833 backblasts mention “rad”
THE FORGE · WED MAY 27
Your Family Doesn't Need You To Die For Them, They Need You To Live
WARMUP: Mosey to Ace Hardware parking lot with carioca, high knees, butt kicks, etc along the way. Circle up for Seal Jacks, IWs, HWs, Plank Jacks, plus some stretching. Mosey along Lake Vista Blvd to office park next…
THE FORGE · FRI MAY 22
Honor, Courage, Integrity
WARMUP: - Side-straddle hop, - Strawberry pickers, - Down dog with calf stretches, to a honeymooner THE THANG: Honor, Courage, Integrity 3 Corners x 20 rounds - Honor - 10 Merkins (200) - Courage - 20 Squats (400) …
DAWN PATROL · THU MAY 21
Blast the burpees
WARMUP: Side Straddle Hops, Squats, hillbilly walker,Peter Parker, Up Dog, Down Dog, Walk the Dogs THE THANG: Run to pond side (lpl fin) towards speed limit(25) symbol Do 10 reps of first exercise, run down hill (Lpl…
THE BALLROOM · TUE MAY 19
Post CSAUP FOMO
15 showed up for ao-the-ballroom for a not moderate (thanks to Barry Manilow for the motivation) as there were a handful of csaup-may-2026 participants this morning. - Honky Tonk is living in the current shadow of his…
SNAKE PIT · TUE MAY 12
Fun with Kettlebells
WARMUP: - Side straddle hop - Moroccan Night Club - Imperial Walker - Hillbilly walker THE THANG: - Four Rounds with three exercises each at three stations Reps 5, 10 and 15 - Station #1 - Halo, Overhead Press, Squats …
SWEEP THE LEG · MON MAY 11
Loops Deep in Brayden
WARMUP: mosey down into Brayden THE THANG: triangle loops (1/2 mile loop with 3 station—1. 10 normal merkins, 15 big boys. 2. 10 wide arm merkins, 15 side straddle hops. 3. 10 diamond merkins, 15 squats. 5 loops, finish…
DAWN PATROL · TUE MAY 5
Blocks, Coffee, and Sandwiches
WARMUP: Windmill Moroccan Side Lunge Mtn Climber Downdog Updog THE THANG: 4 rounds of 4 exercises repeated at 4 corners. Reps increase at each corner: 5/10/15/20 Round 1 Merkins Jump Squats Crunches Side Straddle Hops…
THE FORGE · FRI MAY 1
Sandbag Sack Race – Now With Bonus Card Gambling!
It was supposed to be a straightforward sandbag game. It turned into a full-on comedy roast with heavy objects and bad ideas involving bear crawls. The sandbag passing was clunky as advertised, but the teamwork…
TRAINING GROUND · SUN APR 26
Better late than never
3.57 miles WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
RING OF FIRE · WED APR 22
Bucket of Death with Circle of Fun
WARMUP: - Moroccan Night Club - Windmill - Cherry pickers - Imperial walker THE THANG: - partner workout x 2 - 40 CDD, 60 Merkins, 80 Squats, 100 LBC, 120 side straddle hops - Circuit x 2 50 sec exercise + 20 sec rest …
THE BALLROOM · TUE APR 21
Annie debuts on broadway - 1977
WARMUP: SSH, imp walk, hillbilly walker, cherry picker, Moroccan night clubs, down dog flow, mosey lap around parking lot THE THANG: light poles… stop at each one for 10 merkins, 10 squats, 10 calf raises. 15 in total…
SLOW BURN · FRI APR 17
Bucket Burn
WARMUP: We warmed up THE THANG: Buckets with all kinds of random work of all parts to the delight of the pax. Buckets were spread out around the parking lot so we could get a good mile plus of running in. MARY: Yes…
LAZARUS · THU APR 16
Lazarus - 4-16-2026
WARMUP: - 20 Side-straddle hop, - 10 Strawberry pickers, - Down dog with calf stretches, to a honeymooner THE THANG: - Mosey down to Viva Chicken, over to Super Chix, around the round-about to the front of the theater …
KITCHEN SINK · WED APR 15
Sandbag & Rucksack workout
WARMUP: - 20 Side Straddle Hops - Down dog (stretch out the calves) to up dog - 20 Big Arms Circles 10 forward and 10 back THE THANG: Move with rucksacks and sandbags to the crosswalk by the baseball field. Traverse…
THE FORGE · WED APR 15
Little bit more
Arrived on the scene early so I could mosey around the grounds and firm up my plans for the workout. Good thing to because during the pre-mosey had to alter my route and hit the gas station to make a deposit. Left…
CURRAHEE · TUE APR 14
A Currahee at Currahee
WARMUP: 25 Side Straddle Hops 10 Strawberry Pickers Some down with the dog calf stretch’s and honeymooners THE THANG: Load up with Rucksacks, Sandbags and Kettlebells and move to the corner of Dave Gibson, 25 incline…
THE FORT · MON APR 13
1 year at the fort
WARMUP: strawberry pickers, windmills, Moroccan night clubs, plank, works greatest stretch. THE THANG: mosey to Calhoun parking lot for cocaine bear crawls mosey down to Harris st park. 10 burpees. Mosey up Myers and…
DAWN PATROL · THU APR 9
Masters Party at Dawn Patrol
A tradition unlike any other…The Masters. This time of year is one of my favorites. The weather starts to turn warmer. The trees and flowers start to bloom. People start coming outside of their homes. And the NCAA…
RING OF FIRE · WED APR 8
King of the Ring - Modified Bert Style
WARMUP: SSH, Moroccan NC, Big Arm Circles THE THANG: We did a modified Bert 25 Burpees Run 400mm 50 merkins Run 800mm 75 lunges Run 1200mm 100 squats Run 1600mm Go back down the ladder No one finished but HarryCarry…
THE YARD · SAT APR 4
Giant Dice
WARMUP: - Moroccan Night Club - Windmill - Cherry pickers - Imperial Walker THE THANG: 1. 2 rounds with the giant dice and bucket of fun. 1. Roll the dice and pick an exercise card. 2. Roll doubles and you pick the…
SLOW BURN · FRI APR 3
Not so moderate. But fun!
WARMUP: - Moroccan Nightclub - Cherry pickers - Imperial Walker - Windmill THE THANG: 1. Bucket of fun -> group does the exercise. One person runs with the sandbag 1. Exercises 1. Squats 2. Leg Raises 3. Merkins 4…
THE COACH'S BOX · THU APR 2
Barrel of tities, came out sucking my thumb
WARMUP: Cherry pickers, wind mill, side stradel hope, mozy THE THANG: AMRAP 8 minutes of squats, reverse lunges, mountain climbers, calf raises 50 yd sprint, merkins, planks, shoulder taps and cdd MARY: mix of core…
DAWN PATROL · TUE MAR 31
A stroll around the park
WARMUP: Mosey to playground, stopping along the way for Side Straddle Hops, Imperial walkers, Hillbilly walkers, an 6 count burpees. THE THANG: Dora at playground. One pax runs around the playground, stopping for…
COLOSSEUM · TUE MAR 31
Webs, webs, webs
WARMUP: windmills, arm circles, low slow squat THE THANG: Mossy to big drop off loop 1 merkin 4 shoulder taps, stop at each lamp post and increase the web 2-8 for a full loop circle with ten stops ending with 10 merkins…