backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
1,342 backblasts mention “40”
ALCATRAZ · JUL 23, 2022
Trucker's worst nightmare
WARMUP: poppins led off with 20 SSH, 10 WM, 10 Merkins (IC) then some honeymooners and downward dig THE First THANG: 3 laps around the AO with 5 pain stations each lap (1st time through do exercise 1, 2nd time through…
BLOCK PARTY · JUL 19, 2022
2:00 Minute Drill
Warmup: 50 SSH IC Mosey up “the hill” all the way to Harris Street stopping roughly .2 miles for 12 Merkins IC Run down Harris to a Church Parking Lot for another 12 IC Merkins Took a Right down a street towards WEP…
ALCATRAZ · JUL 16, 2022
Escalator Goes Up, De-escalator Goes Down
WARMUP: Divac Moseyed around the park & stopped by pull-up bars for IC windmills and 5 Merkins OYO. Moseyed further down the path and did IC cherry-pickers and 5 Merkins OYO. Finished Mosey to basketball court. THE…
BLOCK PARTY · JUL 12, 2022
10 Round Ladder
WARMUP: Mosey to Fort Mill Church of God, Side straddle hop, cherry pickers, Moroccan nightclub THE THANG: #1 PAX did wall sit while 1 PAX did 2 burpee's each. #2: Round 1. (10 exercises below and drop last exercise…
THE FORT · JUL 9, 2022
All kinds of Grinding
WARMUP: - mix of SSH, Cherry pickers, Windmills, etc. THE THANG: - mosey around WEP, stop at each bench and do a set of 3 exercises: 5x Burpee + 10x BigBoy + 20x MonkeyHumpers. At the end do some Mary until 6 is in. …
JUL 7, 2022
Tree Hugger Tribute
It was muggy day in the fort for the 5 pax that took the red pill and posted to honor Tree Hugger We started with 15 SSH and 15 windmills to warm up before moseying to the band lot out back. Five Rounds of the following…
RING OF FIRE · JUL 6, 2022
The Spirit of the AO
WARMUP: Merkins x 10 Donkey Kicks x 10 OYO SSH x 34 THE THANG: Treehugger WOD - “Crossett Fit Games” honoring our fallen brother from F3 Lehigh Valley. 5 Rounds 10 Pull-ups 20 V-sits (ups) 30 Merkins 40 yd Broad Jump…
THE RANCH · JUN 30, 2022
Great Pyramid of Dirt and Grass
WARMUP: Mosey towards entrance - circle up and perform following in cadence: goofballs, low slow squat, shoulder taps, updog/downdog, MNCs then mosey back toward field next to CoT THE THANG: Pyramid of Pain- start…
CURRAHEE · JUN 28, 2022
Sandbag Games
WARMUP: Slick mosey around the parking lot followed by some SSH, Good Mornings and a few Merkings. THE THANG: I borrowed, or stole, this workout from Steak Knives in Cape Fear while we did a version of this workout as…
THE RANCH · JUN 23, 2022
Bobby Hurley Hell
We were joined by Deadbolt from the Raleigh area. Got to talk a bit before we started, but gave disclaimer at 0515 and got started. WARMUP; Downward dog/honey mooner SSH (IC - sort of…apparently I had inflection that…
JUN 23, 2022
Board of Pain
The Thang: Finish each exercise before moving on to the next. In between, complete a recovery run. Normally, distance is 1/4 mile. §Burpees – 100 § Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out)…
JUN 21, 2022
Fresh Air
WARMUP: Intro and began mosey towards Dunkin Doughnuts. We completed 12 Moroccan knightclub, 12 windmills, 12 produce pickers and got into plank. Down dog and up dog stretching. The mosey to the field in front of the…
ALCATRAZ · JUN 18, 2022
Soggy bottom brothers at Runde Park
WARMUP: SSH, windmills, imperial walker, m nightclubs, merkins, plank, cobra, down dog, plank, Peter Parker, Parker Peter. Mosey to Runde field. THE THANG: Eight stations with six yard gaps between each station. Round…
THE FORT · JUN 18, 2022
We got free wifi
WARMUP: - brief mosey, some SSH, IW and WM THE THANG: - Dora: 100 pushup / 200 squats / 300 MonkeyHumpers (crowd pleaser) while partner runs around playground - Jack Webb: Push-up and overhead claps, starting with 1-4…
SNAKE PIT · JUN 15, 2022
Do you burn twice the calories when the humidity makes you sweat twice as much?
WARMUP: Not sure… I missed it! (Got us so early I thought I had too much time so I put some laundry away and then realized I did really bad travel math! Rolled in about 5:18) THE THANG: Run (lap around 4 parking rows) …
BLOCK PARTY · JUN 14, 2022
Over the Hill
WARMUP: Mosey to parking lot at Millstone Park. 25 SSH IC 10 Windmills IC 15 TT IC 15 LSS IC 15 MNC IC Mosey to parking lot at Watson/Williamson. THE THANG: 4 corners for the birthday boy consisting of 40 merkins 40 LBC…
JUN 14, 2022
Unlucky 7s
WARMUP: Started with a light mosey around parking lot and then started the following exercises: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, Big Arm Circles, Cherry Pickers, and Calf Raises. THE THANG…
BUSHWOOD · JUN 8, 2022
What warmup
WARMUP: we ran to the back of the school…and got to work THE THANG: Cranked up some tunes and started with some Kid Rock. Quickly learned that “American Badass” would be 🌪’s new theme song. So we did the exercises…
THE ARMORY · JUN 6, 2022
1st and 10 with KB
WARMUP: 20 SSH, 20 HBW, 20 MNC, 1 lap around the parking lot. THE THANG: Take bells to starting point in the parking lot. Exercises. 10 yard mark 20 Tricep extensions 10 Kurpees Run to the 100y cone and back Longes 20y…
COLOSSEUM · MAY 31, 2022
The Pain Train
The morning was dark and thick in The Fort, and we could see the glimmer of a soft glow in the distance. It was the flickering light of the pain train, and it was headed straight towards us at an incredible rate. All we…
THE BALLROOM · MAY 31, 2022
Ballroom Bearcrawls
Beauty of a South Carolina Humid Sweatfest morning. Triple Lindy and Senator Tressel shook the Fartsack to get a little better. WARMUP: Dynamic with SSH, Merkins, Squats, etc with 40 yard mosey in between THE THANG…
MAY 26, 2022
bootcamp with running
6 PAX and a FNG gathered around the flagpole for the Pledge of Allegiance. Disclaimer was mumbled by the nonprofessional. WARMUP: SSH and Windmills. Mosey to the Town Square THE THANG: Shamelessly stolen from Grout with…
CURRAHEE · MAY 24, 2022
Currahee 24May2022
WARMUP: Some old man stretchy things and a few merkins THE THANG: Heavy stuff we carried: - 80lb bag - 70lb bag - 50lb bag - Olaf’s Hammer of Justice - Olaf’s 80lb bag of shit stuffed in a 60lb bag - Log - it’s big…
ALCATRAZ · MAY 21, 2022
Safe word: Kryptonite
WARMUP: 10 SSH, 10 windmills, 10 SSH, 10 10 IW, 10 SSH, 10 HW, 10 MC, downward dog, honeymooner. THE THANG: All things done Dora Style with a new partner each round. Round 1 - 50 pull-ups Round 2 - Hill 1. 150 Merkins…