backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
1,342 backblasts mention “40”
SEP 8, 2022
4 Season of a Man’s Life
Run to the hill by the football stadium. Stopped at each light pole for 8 HR Merkins. Once at the top we planked for the 6. 40 merkins total. Continued to mosey past the church and armory. Entered back into the high…
SEP 7, 2022
PAINtheon Games - The Fort is 10
WARMUP: 0500 Warmup with SSH, Merkins, Mtn Climbers, Peter Parkers and SSH (Cadence? Sometimes?) THE THANG: Really just a large amount of stupid. AMRAP 2 Minutes of Merkins, Big Boy Situps and Burpees each. 100 Yard…
RING OF FIRE · SEP 7, 2022
Jack Webs from Hell
WARMUP: SSH x 20 Merkins x 10 Peter Parker x 10 All IC THE THANG: Part 1 Using the field in 10 yard increments Starting at the end zone run to the 10 yard line do 1 burpee and at the push-up position do 4 merkins. Run…
ALCATRAZ · SEP 3, 2022
Uphill NURing and lots of webs
We had 11 Bootcampers and 2 runners, quick disclaimer before getting into the warm up. Mosey to fire station 20 SSH IC 10 Windmills IC 15 LSS IC 15 MNC IC Mosey to pull-up bars and plank. Waterfall of 5 pull-ups, and…
COLOSSEUM · AUG 30, 2022
S.H.O.W.E.R. C.U.R.T.A.I.N.
WARMUP: 2 line running, high knees, butt kickers, side straddles, that kind of thing, . . . THE THANG: S Sleep Walkers 123 - Squat, windmill, reverse lunges, 1,2,3, then 2,4,6, . . . keep going . . . ! H Hurricane…
THE RANCH · AUG 25, 2022
I Lost Count - Just Pick A Number
WARMUP: SSH, Moroccan Night Clubs, Cherry Pickers, Held a plank as we waited on Dark Helmet to join the circle of pain, then we did some merkins THE THANG: Picked an old IPC workout 50 Squats 40 Big Boys 30 Merkins 20…
SOUL TO SOLE · AUG 25, 2022
Graceful sandbag
WARMUP: while we waited for the site Q, who had given a heads up he was “coming in hot”, we did a few SSH, cherry pickers, low slow squats, and merkins with hands on our rucks. THE THANG: Started out by getting in a…
BUSHWOOD · AUG 24, 2022
Let Go of the Those Little Burdens
WARMUP: Dynamic Run Warmup, followed by dynamic plank warm-up with a lot of upward<>downward dog interspersed THE THANG: Each pax picked up (2) 2# weights (removed from my weight vest). Goal was to hold these for the…
RING OF FIRE · AUG 24, 2022
Thunderstruck tire flip
WARMUP: - SSH - Cherry Picker - WM THE THANG: - mosey to parking lot in back of school. split PAX in 2 groups. task for one PAX ("the traveler") was to flip large tire from one team to the other. traveler calls exercise…
COLOSSEUM · AUG 23, 2022
Convergence For Our Brother Shower Curtain
WARMUP: Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations THE THANG: Slapshot's Pain Station: Each Pax performs 50 Merkins 100 LBCS 50 HR Merkins 100 4-CT Flutters Every minute…
AUG 22, 2022
'Tis an unfortunate thing...
WARMUP: I'm sure we did something. THE THANG: Run to the pull-up bars and grab a cinderblock... BUY-IN: Bear Crawl down the hill toward the Elem School, then CrawlBear back up. 25 Pull-ups 400M run (up and down the hill…
THE YARD · AUG 20, 2022
Looking behind curtain number 3
WARMUP: Brief mosey around the fake track by the gym followed by COP with various classics THE THANG: The Main Event started with a brief stop at the only real grass at The Yard for some Knee Tar N'Diayes and Mahktar…
AUG 19, 2022
Yep…that is a lot of merkins
WARMUP: 10 SSH THE THANG: In preparation for IronPax 2022, we completed an IPC throwback WO from week 3 of 2020. - Run 400m (which is conveniently 1 loop around the Harris Teater parking lot) - 100 Merkins - Run 400m …
AUG 18, 2022
Murph training
WARMUP: ssh, wm, mnt climbers, mnc THE THANG: Dora Murph partner up - run to pullup bars 1partner performs exercise while other runs to road and back, swap and repeat 100 pullups 200 push-ups 300 squats run back to CoT…
RING OF FIRE · AUG 17, 2022
IronPax Pep- The Wheel of Misfortune
WARMUP: Instructions and pick up Cindy THE THANG: The Wheel of Misfortune In a throwback IronPax workout from 2020, we did the Wheel of Misfortune. 43 minutes of AMRAP. Start with a 400 meter run Pick up your block, do…
AUG 12, 2022
Pick that up and let’s go
WARMUP: SSH, merkins, cherry pickers, on the ground for hamstring and back stretching THE THANG: We brought some extra weight where each Pax of course had their ruck, and then 2 Pax for .25 miles would also carry the 40…
THE FORT · AUG 6, 2022
Roller Coaster
WARMUP: SSH, Cherry Picker, IW THE THANG: The Roller Coaster: modified suicide: baseline and 5 stations up the hill. Each station has a number of increase repetitions: 10 / 20 / 30 / 40 / 50 which PAX need to…
AUG 5, 2022
dead end of suck
mumblechatter was pretty solid throughout but not much from YHC... was feeling rough this week after a late night concert Sunday- the early mornings this week just never came together. Thankful to get the nod to Q here…
BUSHWOOD · AUG 3, 2022
Twisted Fox
WARMUP: SSHs, Windmills, Tapytaps THE THANG: Strength exercise today was a 1 hand pushup negative. Sets of 2, 3 and 4 during the coarse of the workout Anaerobic exercise was bear crawls (40 yds) followed by pullups (5)…
THE FORT · JUL 30, 2022
Seven Years Later
Seven years ago, Jekyll invited me to The Fort for my first workout. WWL and Rooney did a great job keeping the 40 Pax busy with difficult exercises and ended with a strong message - Pay attention to detail, It is the…
SLOW BURN · JUL 29, 2022
The parking lot is always smoother in the other corner
WARMUP: Some side straddle hops, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs and cherry pickers to loosen things up THE THANG: Used the ol’ Seconds Pro app to provide a TABATA workout with 50…
THE HIVE · JUL 29, 2022
Waiter Suicides
Snatch to waiter carry suicides with exercises at the baseline and at the turn. Baseline - Merkins 20 yds - squats 30 yds - tricep extensions 40 yds - burpees 50 yds - American Hammers Break up rounds with deadlift sets.
JUL 28, 2022
Accountability takes a Brother
Minnow Pond starts with the pledge of allegiance. Off to Church of God parking lot. The route - Crossroads 10 Merkins -4 different legs with 4 different exercises. 15 squats top of Hill, 15 Monkey Humpers top hill at…
JUL 28, 2022
Rocking and Rolling in the Gloom
WARMUP: Double D at the helm: COP -- SSH, Seal Jack, Mtn climbers, merkins, Peter Parkers, Windmill (all IC x10) Burpees x10 OYO Mosey to rock pile on driveway up from stadium. Grab a rock without worrying about running…