backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
1,342 backblasts mention “40”
CURRAHEE · MAY 17, 2022
Crashing the buffet
WARMUP: 0500-0505 Q school followed by 3 side straddle hops to practice calling cadence. We got places to be. THE THANG: Coupons: sandbags and 60lb kettlebell. One guy without a coupon 0505-0525 Ruck to Golden Corral…
MAY 11, 2022
Death by fest
WARMUP: Mosey to back of AO to back parking lor to warmup WINDMILLS LOW AND SLOW SQUATS PLANKS PARKER PETERS PETER PARKERS SHOULDER TAPS 5 BURPEES OYO Run back to starting area, Karaoke both sides on way back. THE…
BLOCK PARTY · MAY 10, 2022
Old school beat down
WARMUP: SSH 1 Burpee Windmill 2 Burpees Arm circles 3 Burpees Hill Billy Walkers 4 Burpees Low slow squat 5 Burpees Calf raises 10 Burpees THE THANG: Set up 6 cones across about 40 yds Each cone you do an exercise and…
BLOCK PARTY · APR 26, 2022
Chute the Ladder
WARMUP: Mosey, SSH, IW, HW, yoga, mosey, Shoulder Tap, Peter Parker, Parker Peter, yoga, bear crawl THE THANG: We moseyed around and hit two circuits. Also did a bear crawl, some wall sits, Australian Mountain Climbers…
ALCATRAZ · APR 23, 2022
Miles, Merkins, and Bear Crawls
Warmup: 55 SSH (IC) (While we had a visit from the boys in blue) The Thang: Merkin Mile part 1. Runde to Marina parking lot. Run .25 miles – 25 Merkins Run .25 miles-25 HR Merkins Run .25 miles – 25 Merkins Run .25…
RING OF FIRE · APR 20, 2022
Remembering Columbine
WARMUP: Mosey down to lower parking lot. toy soldiers and high knees around parking lot then mosey back to ROTC building for CoP. CoP (IC) 20 SSH, 12 IW, 12 Cherry Pickers, 12 MNCs THE THANG: This workout was developed…
APR 18, 2022
You feel like it's going to rain
WARMUP: Ran to the covered awning at school entrance. as it was raining in sheets. 40 SSH IC 10 Windmills IC 15 LSS IC held the low and added 10 MCCs IC 15 Merkins IC THE THANG: We honored Sgt. Zachary Tellier today…
APR 15, 2022
All Good at The Swamp
WARMUP: Mosey to Fuji SSH, Imperial Walker, Hillbilly, Mtn Climbers Mosey to Near Death Island One pax runs around the island while other pax exercise -- Squats, Merkins, Parker Peters, Moroccan Night Clubs, Arm circles…
CURRAHEE · APR 12, 2022
Manion WOD so I can wear my shirt.
WARMUP: Short Ruck with sandbags to starting location. Hillbilly Walkers, Imperial Walkers, SSH, and Low Slow Squats in no particular order or count. THE THANG: 7 rounds 400m ruck 29 back squats with our without…
APR 8, 2022
The Peacemaker
WARMUP: Very quick demo of what was coming. 12 exercises pulled from the intro dance to Peacemaker. The board: Oh, and everyone grab a 4.5lb paver for each hand. They're brand new so the gloves are to keep your skin…
MAR 24, 2022
Acceleration Requires Recovery
5 pax posted to Laces In on a June morning that somehow got lost in late March, but humid 65 degree weather didn't slow this group or dull their edge. The Thang Warm-up at launch as Cohiba slow-rolled his way into the…
MAR 12, 2022
SQUALL AT THE FORT
Seven men posted at WEP. Three for Milkshake, and four for The Fort. Not a tempest, not a gale, but squall best describes the initial conditions (rain and gusty winds). Us bootcampers broke off and did: Ran around the…
SNAKE PIT · MAR 9, 2022
It dit-int rain
We had a few at a damp parking lot, but no rain (U-haul.) Started by stretching just enough to get Funhouse a little grumpy 'cause he could feel something coming. A sampling of a few groups of exercises with a light jog…
BUSHWOOD · MAR 9, 2022
Psychedelic
Five pax, and one pooch, posted at Bushwood. Conditions were slick, but no rain was falling despite the prediction. Disclaimer given and us bootcampers took off for a mosey run to the back of the high school. Warm Up…
SWEEP THE LEG · MAR 7, 2022
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SWEEP THE LEG · FEB 28, 2022
D2D FoMo- Hill Repeats
9 was the number that descended on the Earth Fare parking lot for a cool Monday beatdown. Quick disclaimer that I was not a professional and we took off towards South State Bank and ultimately towards the challenge that…
SWEEP THE LEG · FEB 21, 2022
STL - Just Keep Going
9 PAX at Sweep the Leg 3.75 mile route through Baxter, some got a little extra at the end. Every stop we did the following exercises for the 6 to arrive. When the 6 was in, YHC called either one more exercise or we went…
FEB 21, 2022
Rankel and RJ
Seven pax met at Honey Badger to honor two heroes and get some miles in. Disclaimer given. Began with stretches (honeymooner, downward dogs) to prep for the main event. Two pax left for a run, leaving five for the hero…
SWEEP THE LEG · FEB 14, 2022
Valentine's Day Massacre - STL Edition
Vuvuzela reached out about Q'ing a few weeks back. Luckily a top three finish for YHC happened circa Summer 2020 so eligibility had not yet expired. It was a seemingly warm 27 degrees as the PAX rolled out of the…
JAN 27, 2022
(Un)Bear-AB-le Ladder
Kermit originally was the substitute-Q for this week but was battling a sore knee the last couple days, so I accepted the opportunity to take the Q on short notice the day before. My plan was to come do a site visit…
JAN 24, 2022
Today's Workout Brought to You by the #12 & Alan Magee
It was a chilly morning at Honey Badger, but 8 showed up to honor a WWII hero, Alan Magee January 3rd is the anniversary of one of the most amazing tales of survival from WWII. It was #OTD in 1943 that the B-17F Flying…
JAN 20, 2022
Laces In randomness
11 Pax showed up at Laces In in some relatively balmy weather (45ish degrees). Gave the disclaimer at 0515 and after a short warm-up with 20 SSH in cadence and 6 or 7 windmills (my count is a bit blurry from 5 hours…
JAN 14, 2022
The Swamp: reps, laps, and a forgotten message
7 PAX - 1 FNG Full disclaimer was read (at least the high points) Little Mosey Some dynamic warmups Some in-cadence warmups -IW -HW Little Mosey Some more dynamic warmups Thang w/ Laps around Target 25 burpees - in…
JAN 11, 2022
2112
Eleven of Ft. Mill’s finest met at the corner of route 160 and Gold Hill Road for another edition of the Golden Corral. Here is what they did: The Thang: Before the workout began, there was some discussion about the…