backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
345 backblasts mention “Joe Lyons”
SLOW BURN · MAY 2, 2025
Backblast! Triangle of pain- Not a Diamond
WARMUP: Mosey and stop three times -exercises THE THANG:" Triangle of pain" 1. ABs, 2. Shoulders and 3. shoulders (7 exercises at each stop x 20 reps each time around. Most made two full trips all 7 exercises x 20 MARY…
COLOSSEUM · APR 29, 2025
Backblast! Ab destroyer
WARMUP: SSH, low slow squats, MNC THE THANG: Grab a rock, 5 man maker buy in 5 light poles, LBC’s, X & O’s, V Up’s, HTH, Big Boys round of 20, 15, 10 & 5 MARY: She was in the car with Joe Lyons (F3 Long Duck)…
THE ARMORY · APR 28, 2025
Backblast! KB Mondays
WARMUP: ssh, merkins and morrocan night clubs THE THANG: Four rounds of mechanical drop sets. Do amrap of a movement and move right into the next. Round one - single arm press( each arm), upright row, y press and dry…
COLOSSEUM · APR 22, 2025
Backblast! What’s a Walkin’ Merkin!?
WARMUP: Side-straddle hop, Strawberry pickers, Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips THE THANG: - Run 1/2 Mile - around the MS…
THE FORT · APR 19, 2025
Backblast! Fort Mill Tour
WARMUP: Mosey around WEP, Exercises THE THANG: 1st. a ladder around Police station lot, Partner work around fort Mill Pharmacy. 2.5 miles and a ton of exercise by all- we did them all MARY: Finished with partner work…
APR 18, 2025
Backblast! Ass kickings only
WARMUP: Windmills, SSH, Low Slow Squats THE THANG: 4-corners 5–10-15-20-25 Merkins, Squats, LBC’s, HTH 5-10-15 Wide arm merkins, lunges, V-ups, Big boys Mosey from COT to behind Oriley’s and participate in 11’s on the…
COLOSSEUM · APR 15, 2025
Backblast! Long duck walked into a bar and it hurt
WARMUP: Windmill SSH Merkins Moroccan nightclub High knees But kickers Side shuffle THE THANG: Mosey over to the playground 3 rounds of 7 reps Swinging merkin Squats Pull ups Run lap around the track Bear crawl length…
THE ARMORY · APR 14, 2025
Backblast! Get The Work Done - KB Style
WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats. THE THANG: Hoist your bell overhead and move to the far parking lot. For this round, the exercises would be performed with the…
COLOSSEUM · APR 8, 2025
Backblast! Pyramid of Pain
Quick disclaimer And warmup 5 windmills, 10 IW/10MNC Mosey to behind school on bball courts where the pyramid of pain was set up 5 stations, 4 corners and 1 in middle Partner up ( work is completed together) Each of the…
THE ARMORY · APR 7, 2025
Backblast! Statblast for Armory
The threat of rain caused a MASSIVE vaginitis outbreak and no one showed up. Sad, but not unexpected... In related news, it didn't rain. I wonder what these guys do when life ACTUALLY gets difficult...?
FLIGHT PLAN · MAR 31, 2025
Backblast! Run to the River 4 miles
WARMUP: nope THE THANG: Ran to the river through Baxter MARY: a few afterwards did some additional work ANNOUNCEMENTS: COT: prayers for Families and our thoughts
THE HIVE · MAR 28, 2025
Backblast! 1 Minute Closer to Death
WARMUP: windmill x10, cherry picker x 10 THE THANG: This may or may not be accurate. Overhead carry KB 1st Station 10 burpees 25 90/45 25 chest to back pullover 25 Curls 25 lunge with pass through Overhead Carry 2nd…
KITCHEN SINK · MAR 26, 2025
Backblast! Rinse and repeat
WARMUP: Yep THE THANG: 10 deadlift mosey to next station 10 deadlift, 10 row, mosey back to first station 10 deadlift mosey to next station 10 deadlift, 10 row mosey to next station 10 deadlift, 10 row, 10 cleans mosey…
COLOSSEUM · MAR 25, 2025
Backblast! Badly Broken Chicken Dance
WARMUP: 12 SSH 12 CASBAH #2s 12 Walking Jacks THE THANG: Mosey to the rocks- Grab your rock and OJ to the light pole and back 1 Burpee Grab your rock and OJ to the light pole and back 2 Burpees Grab your rock and OJ to…
THE HIVE · MAR 14, 2025
Backblast! 2025 - SLT Disruption
WARMUP: full crew in cadence 65ish SSH for the 65 dudes that were in the circle Imperial Walkers Hillbilly Walkers Peter Parker Split to boot camp and kettlebells THE THANG: Bootcamp: - Buy-in: 20 bomb jacks, 20 donkey…
THE HIVE · FEB 28, 2025
Backblast! Return of the Mack -Bubba don’t slack s
WARMUP: SSH Arm circles Squats SSH THE THANG: 15 minute oyo 10 rep intervals Bicep curl Tricep extension Upright row Lawnmowers Upright row Arm extensions Merkins on bell LBC w bell Flutters w bell MARY: Absent…
THE HIVE · FEB 28, 2025
Backblast! Circle of Pain
WARMUP: Probably THE THANG: Stood in a circle and played with two small bells. Periodically ran a lap MARY: More bell work ANNOUNCEMENTS: Battle Bot, Bethel, Garbage, Convergence, Jager COT: Lots of family in out hearts…
SOUL TO SOLE · FEB 20, 2025
Backblast! Rucking with Pain Stations
3 1/2 Kingsley loops Pain stations at the turns of the loop, shuffles at the top and bottom lengths, discussion around jester.
FLIGHT PLAN · FEB 19, 2025
Backblast! All of Them!
WARMUP: Disclaimer loosened up the vocal cords THE THANG: run out Richard Crossing to Front St, turn left to Berkshire, so 2 laps, return on Front/Richards Crossing Message at end referred to 33 yr anniversary for me/M…
FEB 14, 2025
Backblast! 10lbs of crap in a 5lb bag
Route with a couple loops in stockbridge commons neighborhood Escalator style workout with stops every .2 miles Stop 1: 5 Burpees Stop 2: + 10 Big Boy Sit-Ups Stop 3: + 15 Squats Stop 4: + 20 Carolina Dry Docks Stop 5…
SLOW BURN · FEB 7, 2025
Backblast! 1% better at Slow Burn
YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do…
CLYDESDALES · FEB 5, 2025
Backblast! Sam Smith or bust
WARMUP: none THE THANG: Munn to Harris to Sam Smith. Turn and go back or take Sutton through Baxter back to COT MARY: ANNOUNCEMENTS: COT:
COLOSSEUM · FEB 4, 2025
Backblast! 0 burpees
WARMUP: SSH, windmill, low slow squats, butt kickers, high knees, soccer hips THE THANG: Perform an exercise at a column, then move down two columns and perform the next. Repeat this twice. Run back to the beginning…
THE HIVE · JAN 31, 2025
Backblast! ?️Webs and high reps ?
WARMUP: Moroccan night clubs Windmills Low slow squat Ssh Mountain climbers THE THANG: Web High pulls. Curls 1-4…10-40, yes 55 HP and 220 curls Take a lap Around the world, 4 reps each side, everyone takes a step to the…