backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
321 backblasts mention “38 Special”
AUG 21, 2025
Backblast! Minnow Pond - 8/21/25
17 at Minnow Pond for 3.5ish miles and a bounty of plank jacks, HR merkins, jump squats, and flutters. Route: Confederate, Country Club Dr, Academy, Monroe White, repeat 2x. My message: Who is watching you? Is it…
SWEEP THE LEG · AUG 18, 2025
Backblast! Pendulum 8s
WARMUP: mosey through the stopping points THE THANG: Starting at top of Dave Gibson hill on middle school side and running to 160 we did 8s with 7 burpees at the top, 1 navy seal burpee at the bottom, 7 burpees at the…
THE HIVE · AUG 15, 2025
Backblast! Introducing the Stork Press
WARMUP: After a messy start of out of order exercise commands, we warmed up THE THANG: 5 rounds, 2 exercises, 1min each - 20 Swings with a plank, 6 burpees and run with KB 2 rounds, 6 exercises, 1 min each clean, squat…
BLOCK PARTY · AUG 12, 2025
Backblast! Are you able to pivot when an obstacle
WARMUP: SSH, windmills, cherry pickers, Peter Parker’s, Parker Peters, arm circles, Moroccan nightclubs THE THANG: up and down hill with LSS at bottom and big boys at top x3 Wind sprints and ne’er backx5 Amphitheater 10…
SWEEP THE LEG · AUG 11, 2025
Backblast! Deconstructed Burpee Ladder
WARMUP: Quick lap around the main parking lot (not going behind the stores), then circle up for the following, 10 of each: - SSH - WM - IW - MNC - Strawberry pickers Then mosey not too far from COT for.... THE THANG…
AUG 7, 2025
Backblast! Pit and the Pendulum
THE THANG: Harris St Hills, pendulum from 21 to Audrey. 10 Mike Tyson’s at Audrey, 10 Am Hammers at the park and 10 Jump Squats at 21, repeat until legs are shot or time for COT ANNOUNCEMENTS: Bethel and Naked Gun COT…
SWEEP THE LEG · AUG 4, 2025
Backblast! WorldsBestMerkin
WARMUP: plank THE THANG: World's greatest push-up, bear crawls, power skips, fire hydrants, sprinting up the hill MARY: ANNOUNCEMENTS: welcome to the new guy Rocco who carried a water bottle around the whole workout so…
SWEEP THE LEG · JUL 28, 2025
Backblast! Tour de Berkshire loop
WARMUP: Nada THE THANG: Every stop sign on the Berkshire loop 5 burpees 10 lunges 10 LBCs MARY: American hammer Held to heaven LBCs ANNOUNCEMENTS: Read newsletter COT: Family Back to school Marriages
JUL 24, 2025
Backblast! Squatch Pond
WARMUP: run to Church of God Worship Center, 5 SSH, 5 Seal jacks, 5 downdog merkins THE THANG: pick up two 2lb weights, run to stairs at FM COG, calf raises on steps x10, SSH x10, seal jacks x10, run through upper lot…
SWEEP THE LEG · JUL 21, 2025
Backblast! 5,4,3,2,1 Bank Run
WARMUP: THE THANG: Exercises: 1-Burpee 2-Lunges each side 3-Windmill Merkins 4-Penguins each side 5-Peter Parker’s Stops: 5 Banks between STL and Gold Hill Rinse and repeat on the way back MARY: 10 LBC IC ANNOUNCEMENTS…
SWEEP THE LEG · JUL 14, 2025
Backblast! Bad Decisions on Gardenia
Been a while since Q'ing and not in my best shape but felt like we all needed a kick in the teeth and had some bad ideas... WARMUP: Sasquatch and YHC ran about 2.5 mile pre-run down Dave Gibson, past school, and up…
SWEEP THE LEG · JUL 7, 2025
Backblast! Simple but Effective
WARMUP: 30 SSH IC 10 Windmill IC THE THANG: Lightpost BLIMPS Ladder Odd light posts each have a new exercise 1. 5 Burpees 3. 10 lunges (each leg) 5. 15 Imperial Walkers (each leg) 7. 20 Merkins 9. 25 Plank Jacks 11. 30…
SNAKE PIT · JUL 1, 2025
Backblast! We need tribute
WARMUP: quick mosey, SSH, and windmills Mumblechatter was strong during the warmup, one might say distracting, so we cut that short to get to lifting THE THANG: in each of four corners exercises were laid out for rounds…
SWEEP THE LEG · JUN 30, 2025
Backblast! C for creativity, not c for cookie
WARMUP: disclaimer and go. No messing around. THE THANG: Ran to the bank for stop 1. 5s and 10s. - 5 = hand release merkin - 10 = squats with chin up and hands touching the ground Next stop was First National bank…5s…
JUN 26, 2025
Backblast! It wasn’t that hot or humid
WARMUP: not at MP THE THANG: Running was the game. Up Massey to gas station. Each stop was 5 Spider-Man merkins, 10 CDD. Next stop was corner of Aubrey for same 5 and 10. To Skipper cross road for 5 and 10. All the way…
SNAKE PIT · JUN 24, 2025
Backblast! ShovelFlag handoff at the Pit
Board of pain 20 reps each exercise. Run the aisle between exercises. KB swings Shoulder press Skull crushers Curls Squats Big boy sit-ups
SWEEP THE LEG · JUN 23, 2025
Backblast! 2025.26 Sweep the Leg
4 corners down Emory Lane: 1: 10 Line dancing Merkins (at top of merkin tap hand to opposite foot) 2: 10 Apolo Ohno's each side 3: 10 burpees then sprint up the Brayden Pkwy hill 4: Plyo split squat
SLOW BURN · JUN 20, 2025
Backblast! Slowburn 6/20/25
Warmup: SSH Baby Arm Circles Mtn Climbers Windmill Cherry Pickers Imperial Walkers Hillbilly Walkers The Thang: Mosey Wall sits while each person lunge walks to the Grease Traps and back Exercises - 10 reps each 1st MOT…
JUN 19, 2025
Backblast! Golf
WARMUP: Running with burpees THE THANG: Golf 10 merkins and 10 LBC’s at every tee box 5 burpees at every green Each hole varied in length - par 3, par 4, or par 5 Front 9 was both hills on Monroe white Back 9 was from…
DAWN PATROL · JUN 3, 2025
Backblast! Ok it’s 061……what??!?
WARMUP: mosey to the upper lot for windmills. I/C, burpees, imperial walkers I/C, burpees, Hillbilly walkers I/C, burpees, Moroccan night clubs I/C, burpees, Seal jacks I/C, burpee Mosey to the Pike Electric lot THE…
SWEEP THE LEG · JUN 2, 2025
Backblast! Berkshire Loop
WARMUP: None - Not @ STL THE THANG: Nine HIMs showed up ready to put in work for a Baxter-to-Berkshire loop beatdown. We took off on foot for the Berkshire loop, stopping at every stop sign to drop: • 5 Jump Squats • 5…
THE HIVE · MAY 30, 2025
Backblast! The Time is Always Now
WARMUP: methodical SSH 1 burpee Windmill 2 burps IW 3 burps HW 4 burps J-Lo 5 burps Farmers carry https://medium.com/@danjohn84123/humane-burpee-342d0054a13f Finished with swing sequence to hit 100 total 5 swings 5…
MAY 29, 2025
Backblast! Loops of Clebourne
Minnow Pond is one of the premier AOs in the Fort. Thanks to NASA for his leadership. YHC was honored to Q the workout and bring some pain to start the day. In addition, I wanted to bring a heartfelt message to the men…
SWEEP THE LEG · MAY 26, 2025
Backblast! Dynamic Memorial Day
THE THANG: run ~1/4 mile to cones (lunge walk between cones); run ~1/4 mile to cones (toy soldiers between cones); run ~1/4 mile to cones (side shuffle between cones); run ~1/4 mile to cones (skip between cones); run…