backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
188 backblasts mention “Deep Dish”
THE HIVE · DEC 19, 2025
Backblast! Compound Kettle Bell
WARMUP: Tick-tock torso twist, right in 3cadence, Walkout merkins in 5cadence, Tick-tock torso twist, left in 3cadence, Moroccan nightclub in 3cadence, Monkey humpers in 3cadence, Inchworm to squats in 7 cadence. THE…
THE HIVE · DEC 5, 2025
Backblast! EMOMS in the rain
Mosey to pavillion SSH Windmills Seal Jacks MNC Mountain climbers Stretch 3 10 minute EMOMS with a 3 minute rest in between Emom 1 10 merkins w/bell 15 Squats EMom 2 10 curls 5 each arm 10 Tri extensions Calf raises…
AMERICAN JACKAL · NOV 24, 2025
Backblast! Rosie’s magical bean ride
WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins THE THANG: Line it up! 40 Yards of MOT, 60 yards sprint 1. Bear Crawls 2. Lunge walks 3. high knees 4. broad jumps 5. bear crawls In between rounds, 15…
THE HIVE · NOV 21, 2025
Backblast! Lazy Susan Kettlebell Buffet at the Hiv
WARMUP: Mountain climbers, Imperial walkers, Arm circles. Brief mozy around the parking lot. THE THANG: All Pax grab their kettlebell and form a line on the same pavement seam at COT. Left arm touching the person next…
LAZARUS · NOV 20, 2025
Backblast! Heavy burden
WARMUP: nice and slow. Windmill, cherry picker, imperial walker, SSH THE THANG: 4-station square. Pax distributed. Perform the prescribed exercises and REPEAT until the heavy carry station is done, then rotate. 1: Heavy…
THE HIVE · NOV 14, 2025
Backblast! Improvise and Adapt
WARMUP: THE THANG: we improvised MARY: ANNOUNCEMENTS: COT:
THE FORT · NOV 8, 2025
Backblast! It's about community
WARMUP: The heartstrings got loosened up out of the gates as Warning Track unloaded some baggage from a tough week, acknowledging the challenges of Living Right through the Flux of life and the importance of showing up…
THE HIVE · NOV 7, 2025
Backblast! 4 corners and a Cake
WARMUP: Handful of exercises to loosen up THE THANG: 4 corners of exercises with 20 as rep number 5 exercises at each corner 3 rounds each with lap between rounds MARY: Flutters, Hello Dollys, big boys ANNOUNCEMENTS…
LAZARUS · NOV 6, 2025
Backblast! Small white sacks
WARMUP: SSH, low slow squat, navy seal burpees THE THANG: Mosey to front of movie theatre 7’s - navy seal burpees and box jumps. Run across parking lot in between Run to the hill by the Biergarten. Partner carry up…
AMERICAN JACKAL · NOV 3, 2025
Backblast! Complicated not Hard
WARMUP: 105 SSH in Cadence THE THANG: - Bear crawls and jump squats - Lunge walk and merkins - Hill run + 6-count burpees in cadence - Hill run + LBC in cadence - Derkins, dips and incline merkins 3 minutes of Mary
TRAINING GROUND · NOV 2, 2025
Backblast! Daylight savings miles
WARMUP: no THE THANG: 3.3 miles total, brought a 60lber with us. Mixed in some squats, dips, bear crawls. MARY: no ANNOUNCEMENTS: read newsie COT: yes
THE HIVE · OCT 31, 2025
Backblast! 2025.44
Obligatory warmup... 50kb swings, 10 OH press (each arm), 10 bent over rows, each arm (repeat x3, but I modified swings down and other movements up on last round) Partner up for farmer carry KBs. Partner 1 does exercise…
LAZARUS · OCT 30, 2025
Backblast! GTL at the ramp
WARMUP: 25 SSH, 10 Cherry Pickers THE THANG: Mosey to the Parking Garage high knees, butt kickers, toy soldiers, karaoke Arrive at garage Hold plank and do low slow merkins until the 6 came in. Level 1: • 10 Low Slow…
THE HIVE · OCT 24, 2025
Backblast! Goat Rodeo
WARMUP: Flutters and SSH THE THANG: 4 rounds of: 10 goblet squat 10 rdl each leg One arm oh carry lunge walk around 100’ Mary 3 rounds of: Bear crawl with bell 10 snatch each arm 10 thruster each arm Mary 5, 10, 15 reps…
THE RANCH · OCT 23, 2025
Backblast! Pain and suffering with a happy ending
WARMUP: - Moroccan nightclubs - Windmills - Cherry pickers - Imperial walkers Mosey to benches and do a W.A.S.H. - 50 hand release Werkins - 50 American Hammers - 50 Step ups (25 each leg) - 50 Hip thrusts THE THANG…
AMERICAN JACKAL · OCT 20, 2025
Backblast! Happy now Time Machine?
We worked the pile. Stayed golf friendly. Forged our own Legacy
THE HIVE · OCT 17, 2025
Backblast! Double Bell Fun
WARMUP: SSH, windmill, swings, low slow squats. Mosey to bottom of the hill THE THANG: Partner complexes (you go I go), double bells for all exercises 5 rounds: 3 cleans 3 OHP 3 squats Run up hill after the 5 rounds 5…
THE HIVE · OCT 10, 2025
Backblast! The Smokin Ladder Beatdown
Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC The Thang: 1. Ladders Start at 5 reps, add +5 each round until 25, then work back down. Exercises: KB Swings Goblet Squats KB…
OCT 7, 2025
Backblast! 13 YR Anniversary Convergence
WARMUP: THE THANG: Here is my weinke - Assassin We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools. Starting at the front door we headed around the back, past the shop, past the…
THE RANCH · SEP 25, 2025
Backblast! Who likes burpees?
WARMUP: SSH, merkins, windmills, squats THE THANG: Grab a rock 1-1-1, 2-2-2,…..10-10-10 of curls-press-tricep extend Ascending ladder of: SSH Merkins Squats Big boys Run to end of parking lot and back Start with 10 of…
AMERICAN JACKAL · SEP 22, 2025
Backblast! Partner Work
It was a beautiful morning at the American Jackal, and you could cut the anticipation of the upcoming beatdown with a knife. We did a quick warmup and we were off. Thang: Partner Up for 11’s - 10 Partner Merkins run a…
THE HIVE · SEP 19, 2025
Backblast! Minimal running is just fine
WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers. THE…
LAZARUS · SEP 18, 2025
Backblast! Set the standard
WARMUP: basic THE THANG: Timed 1-Mile Run – Target 8 minutes 4 corners, 2 rounds - around the theatre 1.Merkins – 30 2. Squats – 100 3. Big Boy Situps – 50 4. Broad Jumps – 20 yds 1.Bear Crawls – 20 yds 2.Lunges – 20…
COLOSSEUM · SEP 16, 2025
Backblast! No Barkley, No Peace
Roughly, this is what was done: Run to the back of the school. Here's the series... run to the 3rd light pole out back - Grab a rock, here’s the sequence - 15 curls, run two light poles, 15 flutters, run back - 15…