backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
330 backblasts mention “Boogie Down”
SLOW BURN · FRI JAN 2
Backblast! Back Across The Road
WARMUP: Stretching THE THANG: Across to Baxter for a Heavy Dora up and down the steps MARY: ANNOUNCEMENTS: COT:
THE YARD · DEC 27, 2025
Backblast! 12 reverse ladder
WARMUP: 1. Arm Circle 2. Imperial Walker 3. Windmill THE THANG: - 4 corners -> 3 exercises each corner. Starting with 12 reps each and working down - Good discussion at each station. Talked about the good and the bad of…
THE YARD · DEC 20, 2025
Backblast! Movie Trivia
Killed a minute or two for warm ups waiting for Boogie to arrive, he was still late and found us at the elementary bus drop off. Do the exercise, ask the Question If correct run a lap, if incorrect, 5 Burpees then run a…
SLOW BURN · DEC 19, 2025
Backblast! An Even Thousand Reps
WARMUP: SSH, IW, Cherry Pickers THE THANG: 100 Merkins 200 LBC 300 Squats 400 Calf Raises Method: 20 reps at a time until total reps are complete. Eg 20 reps each of merkins, LBCs, Squats, and calf raises until 100…
THE YARD · DEC 13, 2025
Backblast! McHale’s Navy 8 blocker theme
WARMUP: windmills, arm circles, grass grabbers, copperhead squats, side saddle hops (8 each) THE THANG: Toy Soldiers, mosey to poles, next exercises at next poles 8 counts: Carolina Dry Docks, Mountain Climbers, Peter…
THE YARD · DEC 6, 2025
Backblast! Santa workout
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: TBD getting in the count for the stats to start
THE YARD · NOV 22, 2025
Backblast! Practicing Moderation in Moderation
WARMUP: SSH, CASBAH #2s, IW,HW, Baby Arm Circles fed &back. THE THANG: Squat Line Meat Grinder Teams: 2 teams, 5 men per team Space: Parking lot 40yd length Gear: • 2 identical stacks of 8 exercise cards (one per team)…
SLOW BURN · NOV 21, 2025
Backblast! Musical spaces
WARMUP: WINDMILLS/PICKERS/MERKINS/LOW AND SLOW SQUATS THE THANG: mosey over to Lowe’s 11s with big boys and merkins PART 1: MUSICAL CHAIRS WITH THE BURPEE PIT (20 min) Setup: Everyone in a parking spot. ONE LESS spot…
THE BALLROOM · NOV 4, 2025
Backblast! The Waltz
WARMUP: Mosey over near field SSH, windmill, Broga, butt kickers, high knees, low slow squat, merkins Kept moseying over to bball courts for a few defensive slides and then down to the elementary school. THE THANG…
THE YARD · NOV 1, 2025
Backblast! 7 for 4 corners of 11s
WARMUP: variety THE THANG: 4 corners of 11s corner 1 10 Merkins Lunge walk Corner 2 1 LBC bear crawl Corner 3 10 Squats NUR Corner 4 1 Flutter Run Repeat 9-2-9-2 etc Hip flexors MARY: 5 mins of going around the circle…
TRAINING GROUND · AUG 17, 2025
Backblast! Rolling hill around Baxter
WARMUP: grab Sand bags and rock/weight vest THE THANG: walk towards Baxter back road including Gadenia and rotate the 4 sand bags through the 8 PAX every 7 to 10 minutes. End it up with 3.75 miles fast walk. MARY…
THE BALLROOM · JUL 29, 2025
Backblast! Good Times
WARMUP: IW, HW, LSS, SSH, Merkins, MNC THE THANG: 5 rounds of 3 broad jumps and 4 lunge walks Miserable Mile - run 1/4 lap 10 flying squirels, run a 1/4 lap, 10 squats, run 1/4 lap 10 merkins, run 1/4 lap 10 LBC ( 4…
THE FORT · JUL 26, 2025
Backblast! Repeat post
Solid workout similar to varsity last week. We did all 4 muscle groups for 15 minutes each. I am tired mostly due to trash pick up. Various counts from 10-20 Shoulders Moroccan Night Clubs Overhead Claps Arm Circles…
JUL 26, 2025
Backblast! Adopt a Highway - 3rd qtr 2025
WARMUP: Community Service THE THANG: Adopt a Highway MARY: ANNOUNCEMENTS: COT: 3rd Qtr 2025
DAWN PATROL · JUL 24, 2025
Backblast! This and That
WARMUP: dynamic warmup with a mosey in between exercises. SSH, squat, merkin, LBC, cherry picker, windmill THE THANG: - Dora 100 merkin, 200 squat, 300 LBC - Dips and derkin series. 10 each on the cement benches…
THE BALLROOM · JUL 22, 2025
Backblast! Ballroom Tues 7-22
WARMUP: yes THE THANG: escalating 4 corners, wall stuff, Jack Webb, suicides, all kinds of good stuff MARY: yes, 2 exercises, my timing was impeccable ANNOUNCEMENTS: Yes, The Barry being the highlight of the…
DAWN PATROL · JUL 3, 2025
Backblast! Someone turned on the bacon smell
WARMUP: Gathered at the top of the heart of Kingsley with 8 HIMs ready to start their Thursday. Started out with SSH, windmills, cherry pickers, low slow squats, merkins, down dogs and some honeymooners. THE THANG…
THE BALLROOM · JUN 24, 2025
Backblast! Shirts on
Good Q 4 corners. Hot stuff. burpees were done. Stayed on cement it’s cooler. Mark Nestel has the details.
DAWN PATROL · JUN 10, 2025
Backblast! Dawn Patrol Leg Day
WARMUP: Mosey to parking lot by Police Station SSH Windmill Low slow squats Broga Toe touches while holding plank 5 merkins THE THANG: Moved over to the paved path where we did 4 corners 20 of each, one exercise each…
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…
THE FORT · MAY 31, 2025
Backblast! Two Qs Walk Into The Fort... One Brough
Conditions: Humid, heavy, and perfect for the grind Warm-Up (Cornerstone on Q): - 10 Windmills - 10 Cherry Pickers The Thigh Fryer (3 Sets): - 20 Squats - 20 Merkins EMOM Hill Burn (4 Rounds – 12 Minutes Total): Every 2…
SLOW BURN · MAY 23, 2025
Backblast! SlowBlast
WARMUP: We did. THE THANG: Warm up 4 corners in back lot - 3 rounds – 25 reps of each - Merkins - Squats - Diamonds - Big Boys Dora - 50 burpees - 150 dips - 250 CDD MARY: No chicks. ANNOUNCEMENTS: Read your newsletter…
THE BALLROOM · MAY 13, 2025
Backblast! All of them
WARMUP: Mosey to behind the track. Windmills, cherry pickers, imperial walkers, clear the circle for runners coming through, resume imperial walkers, merkins, stretches and shoulder taps. THE THANG: We all need partners…
SOUL TO SOLE · MAY 1, 2025
Backblast! Big 5-0
Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with…