backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
211 backblasts mention “Birdcage”
LAZARUS · OCT 23, 2025
Backblast! Whoops! Gotta shake myself!
WARMUP: THE THANG: ran to the parking deck. ROUND 1: THE ASCENT OF FIRE (BEAR CRAWL EDITION) • Bear crawl up 2 flights • 10 merkins at each landing • Descend stairs all the way to bottom ROUND 2: THE GRINDER REPEATS •…
SEABISCUIT · OCT 21, 2025
Backblast! The S of the BOSSmen
WARMUP: Prerun THE THANG: Neff Ct. To Dudley Dr. Left Dudley Dr. To Felts Parkway Right Felts Parkway To Kings Bottom Dr. Right Kings Bottom Dr. To Callahan Rd. Left Circle around to Kings Bottom and reverse the route…
AMERICAN JACKAL · OCT 20, 2025
Backblast! Happy now Time Machine?
We worked the pile. Stayed golf friendly. Forged our own Legacy
VARSITY · OCT 17, 2025
Backblast! My Mother-In -Law Got has Attitude (MIL
WARMUP: 1. Moroccan Night Club X 10 2. Windmill X 10 3. Imperial Walker x 10 THE THANG: - Partner workout - 40 Burpees - 60 Merkins - 80 Squats - 100 LBCs - 120 Side Straddle Hop - 4 corners - Round 1 x 5 reps at each…
LAZARUS · OCT 16, 2025
Backblast! Can’t touch Laz
Warmup at Flag - then Mosey to Theatre Demo during warm-up: Imp- squat-walker, SSH-Shuffle, Lt.-Dan-Ono Thang #1: Hip Hop : Song - Mosey to Far Light pole & back ABS/WARMUP-1990 You can’t touch this, MC Hammer ~4:30…
BUSHWOOD · OCT 15, 2025
Backblast! Bushpit Dual Q (or Q Duel?)
Rock, Scissors, Paper for who took the warmup: Birdcage won WARMUP: - Indian run THE THANG: OldBay Part 1: Run to first of 4 cones set up to cover a large area for "Catch me if you can". Pax partner up, size doesn't…
SEABISCUIT · OCT 14, 2025
Backblast! Hills of Forest
Ran to the Forest and did loops
THE FORT · OCT 11, 2025
Backblast! Casey Kasem Dominates The Workout (fina
WARMUP: - Windmills - Cherry Pickers - Imperial Walkers - Hillbilly Walkers - Calf Raises - Mosey to amphitheater sidewalk for The Thang THE THANG: - Travel to playground (ironically stolen from The Pirate) - Begin with…
SEABISCUIT · OCT 7, 2025
Backblast! Whitegrove route
WARMUP: Route announcement THE THANG: Run Whitegrove route, options from 3.5mi to 5 miles. MARY: ANNOUNCEMENTS: COT:
BUSHWOOD · OCT 1, 2025
Backblast! Week 1 F2F October - Atlas & Sasquatch
WARMUP: 5 min dynamic plank warm up with upward and downward dogs; then dynamic moving warm up with butt kick, high knees, toy soldiers, lunges, skips, side shuffles, cariocas, heel walk, toe walk, bunny hips, mosey THE…
SEABISCUIT · SEP 30, 2025
Backblast! Big Elephantisis-like Squatchy Balls
WARMUP: OYO pre 5:15AM THE THANG: run (see image in comments) MARY: none ANNOUNCEMENTS: Bethel Thursday; Golf Tournament 10/20; HIM Camp 10/24 COT: Sasquatch on Q tomorrow
SEP 25, 2025
Backblast! Don’t Carry Your Burdens Alone
Theme: How are you carrying your burdens? Think about these things: How the weight of your burdens feels as you physically move around. How hard would it be to carry multiple burdens at a time? How hard would it be to…
BUSHWOOD · SEP 24, 2025
Backblast! O to the smells of BushPit
WARMUP: Mosey over to middle school with multiple stops along the way to our final destination by the football field. SSH, imperial walker, second cousin hillbilly walker, butt kickers, high knees THE THANG: Ladder…
SEABISCUIT · SEP 23, 2025
Backblast! sprints at the biscuit 3 weeks ago
WARMUP: jog over to school THE THANG: sprints going from 40 to 80 yards up to 100 and back down. Did some backwards runs, some walking, and a few dry heaves to honor those they have gone too soon. MARY: keep that core…
SEP 18, 2025
Backblast! Uphill both ways
WARMUP: THE THANG: ran to academy and whiters intersection. Ran up the big hill to parking lot, 10 hand release merkins Back down to intersection, 10 butterfly sit-ups Up the opposite hill to the Baptist church driveway…
BUSHWOOD · SEP 17, 2025
Backblast! Soft field, all work
WARMUP: Gathered for a quick disclaimer, no FNGs, ran about 200 yards. SSH, cherry pickers, windmills, merkins, squats, and some stretches. THE THANG: Ran over to the football field with a few small stops. Based on the…
SEABISCUIT · SEP 16, 2025
Backblast! Tour de Waterside
WARMUP: Mumble Chatter THE THANG: Ran through Dominion Ridge to Whites Rd into Waterside. Visited the clubhouse and 2 roundabouts and then head back. MARY: ANNOUNCEMENTS: Golf tournament, anniversary convergence, 4.01K…
THE HIVE · SEP 12, 2025
Backblast! 5 for 5 at The Hive
WARMUP: Yea, a good one. Humane Burpee THE THANG: Right Side: 5 Snatches 5 Overhead Lunges 5 Cleans 5 Swings 5 Rows 5 Merkins w/ hand on the bell Repeat on the left did 5 round in between had guys explain their name…
THE RANCH · SEP 11, 2025
Backblast! "9/11 Tribute WOD" - Modified version o
WARMUP: - 9 Side Straddle Hops - 11 Windmills - Plank to Down Dog, Calf stretch’s to Up Dog THE THANG: - 2,001 meter (1.243 miles) run to symbolize the year; - 175 squat thrusters, representing United Airlines flight…
BUSHWOOD · SEP 10, 2025
Backblast! Ruck Mosey
WARMUP: THE THANG: Mosey with weight (sandbag or ruck) pausing for low slow squats or merkins MARY: none ANNOUNCEMENTS: newsletter COT: prayers
SEABISCUIT · SEP 9, 2025
Backblast! Miles Through Massey
WARMUP: on your own THE THANG: Negative Splits / Progressive miles through Massey Left on Dudley Right on Felts Left on Kings Bottom Out & Back MARY: ANNOUNCEMENTS: newsletter COT:
VARSITY · SEP 5, 2025
Backblast! Fish Tales with Birdcage
We had 9 at varsity (2 for IronPAX, 1 proctor, and 6 for a Cindy beatdown. Here’s what we did: Warmup - 10 Low Slow Swuats - 10 Mountain Climbers - 10 Windmills Mosey to get a cinderblock - 10 Manmakers - 15 Curls - 20…
SEP 4, 2025
Backblast! 11s and miles
WARMUP: pledge THE THANG: run to church corner down academy do 1 merkins. Then run all the way up hill to print shop then to pull up bars. Do 11s with pull ups and toes to bar. Run back past ABC store turn right on…
BUSHWOOD · SEP 3, 2025
Backblast! Birdcage Lifts off
WARMUP: SSH for 50 Windmills, Merkins, cherry pickers, low slow squats, THE THANG: 30 Burpees, mosey to corner Bear crawls and Merkins alternating for 40 yards Lunge 30 yards, Run to the hill 5 rounds of 10 squats, 5…