backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
636 backblasts mention “Cyclops”
THE FORT · SAT MAR 21
Back In Time
WARMUP: stretching- honey mooner, full squat hold, cross leg THE THANG: 100 SSH, Cherry Pickers, Bombjacks Then - Jacobs Ladder with Merkins and Squats; mosey around park to parking lot, second Jacobs Ladder with hand…
BLOCK PARTY · THU MAR 19
Backblast! Hills and Pull ups
WARMUP: mosey to Print shop SSH x 20 Imperial walker x 10 Hillbilly Walker x 10 Cherry picker x 10 Calf stretch runner stretch THE THANG: triple nickel from town hall up hill past church 5 Bonnie Blair’s 2 is 1 5 jump…
WED MAR 18
Backblast! Q1.5 - M
3/17/26 - THE TRANSORMATIVE RELATIONSHIP BETWEEN A MAN AND HIS WIFE - Relationship challenges in general: - Fitness is a 1 man show, fellowship takes 2 or more - Dealing with another individual with their own minds…
MON MAR 9
Backblast! Wally World out and back.
WARMUP: Route discussion THE THANG: Wally World loop - Walmart & back via 160. MARY: None ANNOUNCEMENTS: Read newsletter - Sprint Yeager - Overnight Ruck - COT: Fellowship, prayers for pax, health and family.
6@6 · SAT MAR 7
Backblast! Pre Trash Pick Up
WARMUP: no THE THANG: run to round about down Kingsley hang right on 21 to Peach Stand hang left on 160 to Main Street up to Tom Jones hang right to little Walmart and trace the steps back. Some rucked, some ran, some…
KITCHEN SINK · WED MAR 4
Backblast! heavy wheel of fortune
WARMUP: - SSH / WM / IW THE THANG: - modified 4-corners in back parking lot (sandbags, bells, wheel, tire), lunges as MoT, sandbags as timer. - Jack Webb with ruck: 1/4: merkins+OH claps MARY: - man-makers in cadence…
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 COACH'S BOX · THU FEB 26
Backblast! Playing with Bricks at the Box
WARMUP: PAX grabbed bricks from the back of my vehicle and then moseyed around the corner of the school to find cover. THE THANG: Had 3 JWebbs planned, only completed 2 1st JW - 1:4 ratio finishing at 10:40…
ALCATRAZ · SAT FEB 21
Backblast! Fun in the Rain at Alcatraz
WARMUP: run THE THANG: Hills, merkins, squats and fun in the rain MARY: ANNOUNCEMENTS: COT:
THE HIVE · FRI FEB 20
Backblast! Dora, Dora
WARMUP: Yes - Windmills, squats, Imperial & Hillbilly Walkers THE THANG: Dora with a partner - forwards and backwards 50 - goblet squats 100 - curls 150 - swings 150 - swings 100 - curls 50 - squats 4 corners - 5-10-15…
SOUL TO SOLE · THU FEB 19
Backblast! Old Kingsley, Old Glory
WARMUP: Nope THE THANG: Ruck 3.3 miles with stops at the flag at St. Philip Neri for the pledge and the turnaround point at Fort Mill High School. MARY: no time ANNOUNCEMENTS: always COT: 5th core principle The…
COCKPIT · MON FEB 16
Backblast! Up 1-0 & a FNG
WARMUP: mosey to the back of football stadium - exercises in cadence Windmills Cherry Pickers Plank, down dog, up dog, plank Merkins Peter Parker’s Shoulder Taps Low slow squats Add Moroccan night clubs Seal Jacks THE…
SOUL TO SOLE · THU FEB 12
Backblast! Ruckin for fun
We rucked to the pull-up bars and came back. That is all
BLOCK PARTY · TUE FEB 10
Backblast! Supermen and Superman’s
WARMUP: Mozy warmup with stops for imperial walkers, merkins, mountain climbers, overhead claps THE THANG: After the warmup mozy we ran to the top of Main Street and the parking lot for wall sits. Each Pax would bear…
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…
ALCATRAZ · SAT JAN 31
Backblast! Alcatraz is a Winter Wonderland
WARMUP: Mosey,SSH,WM,IW,HW,Ground Work THE THANG: Lots of Step-Ups,Pull-ups, Dora,Wall Work MARY: rotating fashion ANNOUNCEMENTS: no race today, bethel Thursday COT: Mark’s Performance This Weekend
SOUL TO SOLE · THU JAN 29
Backblast! Frigid Rucking
THE THANG: Rucked 3.5 min around the Kingsleys ANNOUNCEMENTS: Break the Dam COT:
CLYDESDALES · WED JAN 28
Backblast! Forbidden Zone route
WARMUP: describe the route option THE THANG: run to the forbidden zone, option going through the 160 overpass and do a complete loop or just go backwards and comeback at sixth baxter. MARY: ANNOUNCEMENTS: COT:
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…
SEABISCUIT · TUE JAN 20
Backblast! Don’t get lost
WARMUP: Nope - it’s a running AO THE THANG: Run into Massey for 4-5 miles - Neff Ct to Dudley to Felts to Kingsbottom and back. MARY: Nope - it’s a running AO ANNOUNCEMENTS: always COT: 5th core principle It was great…
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…
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…
BLOCK PARTY · TUE JAN 13
Backblast! Backblast!
WARMUP: Side straddle hops, merkins, imperial walkers, windmills THE THANG: Mosey to church hill, partner up, one partner runs to top of hill and does 10 merkins, runs back down hill while partner does plank shoulder…
THE FORT · SAT JAN 10
Backblast! 1-10-26: Breathing exercises
WARMUP: Mosey to Police Station lot Exercises in cadence Imperial walkers Hillbilly walkers Windmills Low slow squats Hold people’s chair with Moroccan night clubs Side straddle hops Mosey to veterans park - plank and…