backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
8,795 backblasts
THE BALLROOM · WED MAR 25
Unlit lights
WARMUP: yes! Absolutely it was windy and cold. We would mosey and then wall sit dor everybody to catch up. As soon as the last guy arrived and sat down against the wall we were up and running again to another random…
SEABISCUIT · TUE MAR 24
Seabiscuit - Holbrook Bypass
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · TUE MAR 24
March Madness
WARMUP: SSH, windmill, imperial walker, hillbilly walker, plank... Mosey around the park changing exercises at each bench - karaoke * 2, shuffle * 2, high knees, butt kicks. Stop for merkins, low slow squats, planks…
COLOSSEUM · TUE MAR 24
Improvisation Q
WARMUP: 15 Wind mill 15 Hill Billy walkers 15 cherry pickers 20 sumo Squats 20 Merkins THE THANG: Cocaine bear crawl Lunge walk Burpee bear crawl Lunge walk Squat bear crawl Running a round in front of the school. Doing…
SNAKE PIT · TUE MAR 24
The Smokin Ladder Workout
Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC Mosey around parking lot The Thang: 1. Ladder Start at 5 reps, add +5 each round until 25, then work back down. Exercises: KB…
THE ARMORY · MON MAR 23
The Armory
WARMUP: SSH, Low Slow Squat, Imperial Walker, Merkin, Peter Parker, Moroccan Nightclubs THE THANG: Grab your bells and scoot on over to the other side of the parking lot Pair up by counting off. Poppins has a lame leg…
FLIGHT PLAN · MON MAR 23
Run and Ruck
WARMUP: THE THANG: run or ruck MARY: ANNOUNCEMENTS: COT: prayers and praises
FLIGHT PLAN · MON MAR 23
Run/ruck flight plan
WARMUP: THE THANG: run or ruck to harvest point MARY: ANNOUNCEMENTS: COT:
COCKPIT · MON MAR 23
Carrying the mental load
Warmup SSH Imp Walkers Hillbilly Walkers Low slow squat Catchers Merkins Broga Mosey to the back of CRHS Dora AMRAP for 5 rounds till the runner comes back and flapjacks Q calls each exercise 1st round - merkins 2nd…
BLOCK PARTY · SUN MAR 22
Out n Back
WARMUP: none THE THANG: walk that way for 30; then back for 30 MARY: ANNOUNCEMENTS: COT: marriages; gratitude for this group of ours
THE FORT · SAT MAR 21
Back In Time
WARMUP: stretching- honey mooner, full squat hold, cross leg THE THANG: 100 SSH, Cherry Pickers, Bombjacks Then - Jacobs Ladder with Merkins and Squats; mosey around park to parking lot, second Jacobs Ladder with hand…
THE YARD · SAT MAR 21
Go Chuck Yourself
WARMUP: We did some THE THANG: Chuck Norris jokes and exercises, mainly MARY: No chicks ANNOUNCEMENTS: Read your newsletter COT: The 5th Core Principle
6@6 · SAT MAR 21
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This may not have happened and may have happened twice, please count your miles double either way WARMUP: no THE THANG: 6 miles minimum MARY: not present ANNOUNCEMENTS: of course COT: mostly prayers
SAT MAR 21
Backblast! 12 miler time hack training
THE THANG: 12 mile time hack for ~15 MM pace
ALCATRAZ · SAT MAR 21
Backblast! Return of the Osprey
WARMUP: Karate stretches THE THANG: 5 manmakers with sandbags Jog with bag to end of parking lot 10 squat lunge walk back Repeat with rifle carry and one more jog. Round 2. Same only Merkins and seal jacks Dora- 200…
THE FORGE · FRI MAR 20
Backblast! 7220
WARMUP: The Fort Standard Mix THE THANG: 7220 Run the full lap with the exercises placed interstitially throughout. Round 1: 7 Merkins 2 Burpees 20 Squats Round 2: 7 Mike Tysons 2 Burpees 20 Good Mornings MARY: Round…
THE FORGE · FRI MAR 20
Backblast! Bi's & Tri's
WARMUP: mosey around the parking lot and neighborhood headed towards sonic, stopping along the way for - SSH, low slow squat, merkins, cherry pickers, imperial walkers, hillbilly walkers, etc. THE THANG: Using the bench…
SLOW BURN · FRI MAR 20
Backblast! Hello Newman
I. The Warm-O-Rama (The Tip-Off) • The Mosey: A light 5-minute jog around the AO (Area of Operation) to get the blood flowing. • Side-Straddle Hops: 20 reps in cadence (IC). • Imperial Walkers: 15 reps IC (keep it slow…
THE HIVE · FRI MAR 20
Backblast! Big Bertha visits the Hive
WARMUP: the usual suspects THE THANG: Thang#1: muzac 1. https://youtu.be/FNxGcVVkheA?si=66YM98r8lt2Q4uUY-69 by cody parks & dirty south (~4 min): prisoner bell Squats-AMRAP during instrumental, Fig-8’s during lyrics,……
LAZARUS · THU MAR 19
Backblast! Full Nody
WARMUP: We warmed up with SSH and stretchy things. THE THANG: Thang 1 300 Core 50 LBCs 50 American Hammers 40 Heals to Heaven 40 Flutters 40 Plank Shoulder Taps 40 Toe Touches (legs up reach for toes) 30 Freddy Mercurys…
THE COACH'S BOX · THU MAR 19
Backblast! Mental Health Battle
Warm-Up: Mosey lap around AO SSH – 20 IC Imperial Walkers – 15 IC Windmills – 10 IC Strawberry Pickers – 10 IC Mosey lap around AO with log Main Thang: Round 1: Cinder Strength Perform 3 rounds: (10, 15, 20 reps) Cinder…
BLOCK PARTY · THU MAR 19
Backblast! Hills and Pull ups
WARMUP: mosey to Print shop SSH x 20 Imperial walker x 10 Hillbilly Walker x 10 Cherry picker x 10 Calf stretch runner stretch THE THANG: triple nickel from town hall up hill past church 5 Bonnie Blair’s 2 is 1 5 jump…
SOUL TO SOLE · THU MAR 19
Backblast! Hike in the Woods
WARMUP: THE THANG: 3 miles in Anne Springs, overhead carries, squats MARY: ANNOUNCEMENTS: COT:
WED MAR 18
Backblast! Q1.5 - M
3/17/26 - THE TRANSORMATIVE RELATIONSHIP BETWEEN A MAN AND HIS WIFE - Relationship challenges in general: - Fitness is a 1 man show, fellowship takes 2 or more - Dealing with another individual with their own minds…