backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
6,130 backblasts mention “Thang”
SNAKE PIT · TUE JAN 20
Backblast! 4 corners with MOT
WARMUP: lap around the lot. IW/HW/SSH THE THANG: 4 corners - 3 exercises each corner with MOT in between. Increasing reps after all 4 corners, rinse and repeat MARY: N/A ANNOUNCEMENTS: break the dam COT: prayers and…
THE BALLROOM · TUE JAN 20
Backblast! The frozen tundra
WARMUP: ssh, slow windmills, imp walkers, plank/updog/downdog, Peter parkers THE THANG: mosey to the football field Start at one goal line and run to the 10, then do 10 reps of designated exercise, then run back to the…
BLOCK PARTY · TUE JAN 20
Backblast! Ladder of Fort Mill
WARMUP: mosey to lot, Did 5 warm up exercises, SSH, Windmill, pickers, etc. THE THANG: A ladder 6 street intersection strategy crossing 1 -10 reps squats 2-20 merkins, 3- 30 etc. Etc. Then a quick ab workout at the…
COCKPIT · MON JAN 19
Backblast! Whoops I forgot
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
FLIGHT PLAN · MON JAN 19
Backblast! GHES out and back
WARMUP: THE THANG: Ran to Gold Hill Elementary and back. 4+ miles depending on which loop you hit at the school MARY: ANNOUNCEMENTS: COT:
THE ARMORY · MON JAN 19
Backblast! Trail Runner With Runners Arms Invades
WARMUP: 8 Little Arm Circles, 8 Overhead Claps, 10 Imperial Walkers, 10 Hill Billy Walkers THE THANG: 30 minute AMRAP was drawn out on a F3 special board, cardboard to be exact. Exercises where as follows: - Kettlebell…
SWEEP THE LEG · MON JAN 19
Backblast! IJ's Hood Merkin Pyramid
WARMUP: dynamic warm-up on iceless Earthfare sidewalk- high knees, butt kicks, toy soldiers, walking lunges, walking side lunges, side shuffles, high skips THE THANG: Run to Brayden (some stops* included) and to secret…
RING OF FIRE · MON JAN 19
Backblast! Witten
WARMUP: mosey to pull up bar area Windmills I/C Cherry Pickers I/C Imperial Walkers I/C Hillbilly Walkers I/C THE THANG: The Witten (modified)- 5 rounds of the following: 400 m run (not modified) 22 burpees (not…
TRAINING GROUND · SUN JAN 18
Backblast! 4 miles before 7am
WARMUP: nope THE THANG: ruck shuffle a 4 mile route MARY: nope ANNOUNCEMENTS: newsletter COT: when busy the first thing we tend to sacrifice is our spiritual growth and personal mental well being. Be aware of this and…
6@6 · SAT JAN 17
Backblast! Forbidden Zone
WARMUP: None THE THANG: we ran to the forbidden zone MARY: ANNOUNCEMENTS: COT:
THE YARD · SAT JAN 17
Backblast! Noterate
WARMUP: yea. but with accumulating burpees interspersed THE THANG: Mosey a tad: to some good island based parking lots 6-7 with curb alberts and mike tysons mode of transit: bear crawl/crawl bear 6-7 with squats and…
ALCATRAZ · SAT JAN 17
Backblast! Another hill Grandpa
WARMUP: SSH, Cherrys, windmill, hillbilly’s, imperials, lunches, merks THE THANG: 11’s on the hill of pain, 3 round core burnout workout, Indian run, partner work-3 rounds of stationary exercise with plank timer, wall…
THE FORT · SAT JAN 17
Backblast! Hitting all the Corners
WARMUP: Mozy past the bathrooms and stopped for SSH. We kept going and headed up the hill toward the parking lot for windmills then ran back down the hill and stopped near COT for squats. THE THANG: We continued past…
THE FORGE · FRI JAN 16
Backblast! Accelerating vs Decelerating
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
SLOW BURN · FRI JAN 16
Backblast! Have a plan
WARMUP: mosey around parking lot with dynamic movements, ssh, in, hillbilly walkers cherry pickers, arm circle then repeat THE THANG: mosey around and to side parking lot 5 sets of 10 burpees with 45 second rests in…
DAWN PATROL · THU JAN 15
Backblast! The ol Tripod
Was a chilly one today but we kept moving to warm us up. With some running events on the calendar for the PAX, it was a good time to bring out the Tripod WARMUP: Run to the traffic circle (1/2 mile). SSH, Squat, merkin…
THE COACH'S BOX · THU JAN 15
Backblast! 3 Man Relay
WARMUP: Mosey, SSH, MNC, Imperial Walker, Hillbilly Walker, Merkin THE THANG: We did a 3 many relay where one pax ran the 100 yard and the other 2 did the exercise until the pax got back. We did OYO squats, reverse…
BLOCK PARTY · THU JAN 15
Backblast! Zipper
WARMUP: The pledge of allegiance THE THANG: Run to old Hardee’s parking lot Provide directions to Pax to run right side zipper. At each end 10 merkins and 10 squats Run back to COT 3 miles 100 merkins 100 squats Most…
SOUL TO SOLE · THU JAN 15
Backblast! Sofrito is here!!!
WARMUP: nope THE THANG: walk Kingsley loops 3.2ish miles. Finish with some squats, imperial walkers, merkins, burpees MARY: ANNOUNCEMENTS: jan 31 run/ruck at river walk COT: prayers for successful medical procedures and…
COCKPIT · WED JAN 14
Backblast! High School Loops
WARMUP: SSH, Merkins, Cherry Pickers, Yogging, Shuffles THE THANG: Indian run to tennis courts, AMRAP 10 minute circuit of 20 step ups, 20 dips and 15 derkins. At the 10 minute mark hold a Dank (downward plank). Nur and…
THE FORGE · WED JAN 14
Backblast! Lucky 7 and 11s
WARMUP: Slow mosey around the Harris Teeter parking lot, circle up where Golden Corral flag used to be planted for the following (SWIMS): - 25 SSH - 10 winmills - 15 imperial walkwers - 15 MNC - 10 strawberry pickers…
KITCHEN SINK · WED JAN 14
Backblast! Up and Down and Back and Forth
WARMUP: the usual plus Casbah #2s THE THANG: multiple MOT WITH MULTIPLE COUPONS MARY: She came ANNOUNCEMENTS: BTD, D2D, Double run at 6@6ish plus bunks at Veterans Park at 11am COT: Prayers for family and friends and…
CLYDESDALES · WED JAN 14
Backblast! Run for piece……of a biscuit.
WARMUP: Suggested the route to Bojangles. THE THANG: Men ran, a couple rucked. MARY: ANNOUNCEMENTS: COT:
RING OF FIRE · WED JAN 14
Backblast! King of The Ring Round 1
Warm-Up: SSH – 25 IC Imperial Walkers – 15 IC Merkins – 10 IC Low Slow Squats – 15 IC Moroccan NC – 15 IC Windmills - 10 IC Strawberry Pickers - 10 IC The Thang: Perform a Ladder: (Start with 5 reps; Add +5 each round…