backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
151 backblasts mention “Last Call”
SEP 2, 2025
Backblast! Little Dipper
WARMUP: Mosey to the backside of the Harris teeter. On the way - butt kicks, high knees, karaoke, and then completed SSH, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, and moroccan nightclub…
AUG 26, 2025
Backblast! Golden Corral - 8/26/25
WARMUP: SSH Imperial Walkers Hillbilly Walkers Cherry Pickers Windmills Moroccan Night Clubs THE THANG: Tour de Stockbridge parking Lot 10 reps of each exercise Follow the MOT for that section section 1-7: Bear Crawl 1…
AUG 19, 2025
Backblast! Stand Up’s VQ
WARMUP: side straddle hops, arm circles, windmills, imperial walkers, cherry pickers THE THANG: Station 1: 100m-ish partner run – 100 monkey humpers, 200 Carolina dry docks, 300 American Hammers Mosey Station 2: 10…
AUG 15, 2025
Backblast! Steel City WK#1 EMOM
WARMUP: We started with a mosey around the parking lot and circled up for: • Side Straddle Hops – 20 IC • Hillbilly Walkers – 10 IC • Imperial Walkers – 10 IC • Cherry Pickers – 10 IC THE THANG: Each round was (EMOM)…
SLOW BURN · AUG 8, 2025
Backblast! Choose your adventure
WARMUP: Side straddle Hop, low slow windmill, cherry pickers THE THANG: Two separate paths to choose, left or right. All cards had a workout associated with them. Some let you advance, some sent you back a spot, some…
SLOW BURN · AUG 1, 2025
Backblast! Gen X'er Beatdown
WARMUP: All the classics THE THANG: Wall Sits Two Pax did 3 burpee broad jumps and lunge walked back to the wall. Repeat until all pax have gone. 2 Rounds 7's on the Hill Mountain Climber and Merkins In the Chick-fil-a…
SLOW BURN · JUL 25, 2025
Backblast! Real American Crazy Train
WARMUP: SSH, Morrocan Night Club, Merkins, Windmill, Cherry Picker, Low Slow Squat THE THANG: Mosey from station to station. 3 exercises at each station. 45 seconds on, 15 seconds rest. 2 rounds at each station. - Low…
JUL 22, 2025
Backblast! Air Force Warfare Beatdown
WARMUP: SSH-20, Imp/hillbilly walkers 15-each, Cherry Pickers 12, Burpees 5, downward dog and honeymooners 2. THE THANG: Al Carmichael 10-10 workout. Merkins, Squats, BB Sit-ups, Lunges, Flutter Kicks, Carolina Dry…
THE FORT · JUL 19, 2025
Backblast! Ascending/descending weinke board
WARMUP: SSH/IW/HW/Stretches/MN THE THANG: Started with a lap around WEP + 25 burbees along the way. Parking lot as ending/descending weinke after exercise run to top parking lot and do burpee 1/2/3/4/5/4/3/2/1 MARY…
JUL 15, 2025
Backblast! Hot and sweaty
WARMUP: Intro, then mosey to the church. Warm up with MNC, Micheal Phelps, Wind Mills and Non-discrpt produce pickers. Mosey to behind HT to smell the sweet aroma of the GC. Continued warms up with merkins, Plank…
SLOW BURN · JUN 27, 2025
Backblast! One to Ten
WARMUP: Yea, it's a good thing. We did that. THE THANG: String of Pearls...classic. Mosey and stop occasionally for: - Merkins - Squats - Carolina Dry Docks - Lunges (2 is 1) - Dips - Monkey Humpers - LBCs - Mountain…
JUN 24, 2025
Backblast! Wally World Run
Nine men joined our brothers from Colosseum for a little Walmart shopping spree. Conditions were…unpleasant. Here’s what we did: Warm Up - 10 SSHs (IC) - 10 Seal Claps (IC) - 10 Imperial Walkers (IC) - 10 Low Slow…
THE RANCH · JUN 19, 2025
Backblast! The Ranch
WARMUP: lower legs stretch, Side straddle hop, Merkins THE THANG: pair up and carry coupons to the school, wall sit each person hold coupons 30 seconds and pass to next person. Wall sit pass coupon and then 1 burpee…
JUN 10, 2025
Backblast! ? Smoked Buffet of Pain ?
? Warm-Up (Appetizer – “Clean Your Plate”): SSH – 20 IC Imperial Walkers – 15 IC Hillbillies – 15 IC Merkins – 10 IC Moroccan Night Clubs – 20 IC Strawberry Pickers - 10 IC Burpee Buffet: 5 burpees OYO after every 2…
ALCATRAZ · JUN 7, 2025
Backblast! Tortoise and Hare Tabata version
Tabata Time : Tortoise and Hare version Workout had 5 segments roughly designed for 12 minutes each. Consisted of a Tortoise (stationary exercise) and a Hare ( running and some exercises) Tortoise 40 seconds on 20…
JUN 6, 2025
Backblast! Free the animal
WARMUP: - 10 Side Straddle Hops - 10 Moroccan Nightclubs - 10 Windmills THE THANG: - Jog to HT wall by O’Reilly - 3 min wall sit hands out, Drop 1 in at min 2 to finish - Jog to back parking lot - Bear crawl w/ Merkins…
SLOW BURN · MAY 30, 2025
Backblast! Slow Cookin'
WARMUP: Disclaimer and mosey around the Lowes campus. Circle up in about the middle of the parking lot for COP THE THANG: COP (all in cadence) SSH x 20, windmill x 10, squat x 20, merkin x 7/hold/drop to elbows/regular…
RING OF FIRE · MAY 21, 2025
Backblast! Bald WOD
WARMUP: SSH-20, WM-10, CP-10 THE THANG: Round 1 - 20 Reps of Merkins, LBC's, Squats - Run Lap 20 Reps of Dips, Big Boys, M. Humpers - Run Lap 20 Reps of SSH, Lunge (S/C), Incline M. - Run Lap Round 2 - All of the above…
THE FORT · MAY 17, 2025
Backblast! Slork
WARMUP: tickle time THE THANG: ran around fort mill MARY: she didn’t show up ANNOUNCEMENTS: stuff COT: prayers
BLOCK PARTY · MAY 6, 2025
Backblast! Tour De Fort Mill
WARMUP: - Imperial Walkers - Pumpkin Pickers - Moroccan night-clubs - Merkins - Hold position for down dog - Honeymooners - Right side plank - Left side plank THE THANG: Run from starting lot up Main St. to 160, right…
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…
SOUL TO SOLE · APR 17, 2025
Backblast! Part Deaux Sole To Soul Trails
WARMUP: Yerp THE THANG: 9 merry men rucked to the woods and spent some time in the rocky rooty trails to strengthen their ankles and feet. MARY: ANNOUNCEMENTS: Cannoli Run COT: Prayers For Cornerstone Moms Healing and…
SOUL TO SOLE · APR 10, 2025
Backblast! Trails Are Free Therapy
WARMUP: Yerp THE THANG: 8 men joined me for a stroll into the woods at Springs. We did 10 reps of each exercise adding one every time we stopped. They were Sumo Squats, Curls, Upright Rows and Over head press. MARY…
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…