backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
554 backblasts mention “Bonsai”
COLOSSEUM · TUE MAR 3
Backblast! What kind of Burpees?
WARMUP: Windmills Cherry pickers Moroccan nightclubs Hillbilly walkers Mosey to parking lot in front of school for The Hightower 9 burpees 9 burpees with plank jack 9 burpees with triple hand release merkin 9 burpees…
FLIGHT PLAN · MON MAR 2
Backblast! Homestead Route
WARMUP: Not at this AO. But YHC did jump a lot from 5:10-5:14 (Q-drenaline) THE THANG: Run to WillowBrook and back via Orchard Park Elementary. Proof: https://www.strava.com/activities/17574144266 MARY: Might have…
THE FORGE · WED FEB 25
Backblast! Hockey Gold
WARMUP: Quick run around the parking lot, back to COT area, circle up for the following: – 20 SSH – 10 Windmills – 15 Imperial walkers – 15 Moroccan night clubs – 10 Strawberry pickers Then run to the parking lot at…
THE ARMORY · MON FEB 23
Backblast! Tired of cold weather
WARMUP: SSH, low slow squats, high knees, butt kickers, karaoke THE THANG: Line up along the parking lines. With your kettle bell staying in one spot we performed the following exercises and then traveled to the next…
SLOW BURN · FRI FEB 13
Backblast! Failed Expectations
WARMUP: mosey to chik fil a parking lot and warm up while hoping to see the crewed rocket launch at 5:15. Side straddle hops, Moroccan night clubs, reverse lunges and windmills. Saw the upper stage separating from the…
BLOCK PARTY · THU FEB 5
Backblast! You can daraleek my hand release merkin
WARMUP: we did the pledge and they got a disclaimer…it’s Minnow Pond (RIP) THE THANG: Old school go time. Exercises at each of the stops was 5 hand release with a shoulder tap in between. Then 5 jump squats. The route…
DAWN PATROL · TUE FEB 3
Backblast! Fibonacci Escalator
WARMUP: Mosey around the flag, stopping for windmills, cherry pickers, walkers, and some stretching THE THANG: Rounds are cumulative Celebrate the end of each round with a mosey up the hill for burpees numbering the…
THE FORGE · WED JAN 28
Backblast! Cold as Ice!
WARMUP: mosey behind HT SSH Low slow squat Hillbilly walker Toy soldiers Butt kickers High knees Shuffle right Shuffle left Karaoke left/right Mosey to entrance of apartment complex Merkins with toe touches Broga THE…
THE BALLROOM · TUE JAN 27
Backblast! Dancing the Cold Away
WARMUP: Classic CoP with about 5 exercises while Bonsai arrived at joined us THE THANG: Slow mosey with exercises every 50yards to continue to warm up Cross the frozen bridge to football field Four corners around track…
CURRAHEE · TUE JAN 20
Backblast! Deck of Death
WARMUP: Ruck for first 12ish minutes SSH Low slow squat Broga Toy soldiers Butt kickers Soccer hips THE THANG: Deck of cards Hearts - OH lunges Diamonds - merkins with ruck on Spades - swings Clubs - bent over rows…
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:
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…
CURRAHEE · TUE JAN 13
Backblast! We came to Boogie
WARMUP: 2x loops on campus waiting for Boogie Down thinking he might think ao-currahee started at 5:15 instead of 5:00 THE THANG: Ruck to Decibel’s office across from TC Fire on Stonecrest.. some incline Merkins on the…
ALCATRAZ · SAT JAN 10
Backblast! BOAPS for the win
WARMUP: Quick mosey SSH Windmill Low slow squat But kickers Karaoke Toy soldiers Inch worm merkins Soccer hips THE THANG: Handed off to Spider-Man for a terrible idea Mosey to back hill Start at bottom and run up one…
BLOCK PARTY · THU JAN 8
Backblast! Minnow Party
Lots of people showed up, unfortunately they got me on Q. Original plan was to run with merkins to Riverview elementary school, but with so many pax I decided to stay local. Plan was to run around town with Jack Webb…
THE FORGE · WED JAN 7
Backblast! You never forget your first
Warmup SSH Imp Walkers HB Walkers Low slow squat Merkin Broga Bear crawl Indian run - 6 does 5 flutters Subdivisions Cocaine bear crawls Lunge Walk Compounding SSH Duck Walk with compounding squats Dora 50 CDD 75 SSH…
CLYDESDALES · DEC 31, 2025
Backblast! Dawn Patrol Clydestrails
WARMUP: THE THANG: Steele Creek loop at ASG without headlamps MARY: ANNOUNCEMENTS: COT:
DEC 24, 2025
Backblast! Eve of the Lord's birth - convergence
WARMUP: The usual THE THANG: DH-type-stuff MARY: worked into Thang ANNOUNCEMENTS: Newsletter & upcoming changes COT: Lauren Hope Styles (sp?) - 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around…
BLOCK PARTY · DEC 23, 2025
Backblast! Back to basics
WARMUP: SSH, Broga squats, hillbilly walker THE THANG: 5 rounds of 5 pull ups 10 swinging derkins 15 squats 20 LBCs Laps around playground Mosey over to hill 7’s Burpees at the bottom Jump squats at top Mosey down to…
DEC 16, 2025
Backblast! Stuff Half Shell Aint Never Done
WARMUP: Yes, this is important. It was also cold THE THANG: 4 corners around the old Rite Aid: merkins, squats, flutters, burpees ADHD Mosey Pick up 2 rocks and do some squats Hand release negative merkins with hands on…
DEC 11, 2025
Backblast! Parading around Minnow Pond
Temperature was 40 degrees however it was a bit windy. The Pledge of Alliance was recited, the Pax were counted and instructions were given. WARMUP: N/A for Minnow Pond THE THANG: Following the FM Christmas Parade…
KITCHEN SINK · DEC 10, 2025
Backblast! 12 days of Christmas Sandbag version
Moved over behind school to the playground and basketball courts WARMUP: SSH Hillbilly walkers Low slow squats Broga Shoulder taps Mountain climbers Arm circles THE THANG: 12 days of Christmas Just like the song…
DEC 9, 2025
Backblast! The Gloom Always Collects — Check on th
Warm-Up We kicked things off with Imperial Walkers, then moseyed to the parking-lot island for hamstring stretches and hip openers. From there, we sprinted to the flag and continued the mosey over to the new bootcamp…
KITCHEN SINK · DEC 3, 2025
Backblast! Diaper Board Circuits
WARMUP: SSH, Bent over Rows, sandbag hear hug with a march. mosey around the lot with some shuffles, high knees and butt kickers THE THANG: 3 circuits. 10 minutes each. 1st circuit - 4 exercises -Bear hug squats x15…