backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
477 backblasts mention “Liberty Bibberty”
THE HIVE · FRI MAR 27
Baseball and Boston music
WARMUP: SSH Arm circles Michael Phelps Low slow squats Catchers Broga THE THANG: Farmer carry to parking lot Planks with sandbag drag 2x Stations and Exercises (Baseball-Themed): • Home Plate – “Batter Up Swings”…
LAZARUS · THU MAR 26
Burpacides
WARMUP: SSH / Windmills / Low Slow Squats / Worlds Greatest Stretch THE THANG: Mosey to the back of the theater for parking lot lines bear crawl to first line -> 5 Burpees Crab Walk to second line -> 5 Burpees Repeat…
SEABISCUIT · TUE MAR 24
Seabiscuit - Holbrook Bypass
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
COCKPIT · MON MAR 23
Carrying the mental load
Warmup SSH Imp Walkers Hillbilly Walkers Low slow squat Catchers Merkins Broga Mosey to the back of CRHS Dora AMRAP for 5 rounds till the runner comes back and flapjacks Q calls each exercise 1st round - merkins 2nd…
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…
SLOW BURN · FRI MAR 20
Backblast! Hello Newman
I. The Warm-O-Rama (The Tip-Off) • The Mosey: A light 5-minute jog around the AO (Area of Operation) to get the blood flowing. • Side-Straddle Hops: 20 reps in cadence (IC). • Imperial Walkers: 15 reps IC (keep it slow…
THE HIVE · FRI MAR 13
Backblast! Upper Body Bell Blitz
WARMUP: SSH, MNC, Merkins, Mtn Climbers THE THANG: 12 min AMRAP: 10 thrusters, 10 bent over rows, 10 pushups, 20 russian twists. Farmer carry around parking lot. 10 min EMOM: kb chest press, kb high pulls, kb curls, Kb…
DAWN PATROL · THU MAR 12
Backblast! Can't Run, Can't Hide
WARMUP: Figure eight mosey around the Epic Chophouse strip with some exercises in motion followed by a mosey around the Pacos strip with some exercises as well. Stangers were hanging somehwere other than firepit today…
SOUL TO SOLE · THU MAR 12
Backblast! Ownership
WARMUP: THE THANG: 3.25 miles & smiles, Ownership (word of month) MARY: ANNOUNCEMENTS: COT:
COCKPIT · WED MAR 11
Backblast! Bootcamp PLUS with new Mike Tyson PLUS
WARMUP: SSH cherry pickers imperials hillbilly’s plank merk honeymooner down dog THE THANG: long mossy three circuits 1) monkey bumpers dry docks step Ups 2) mtn climbers shoulder taps plank 3) lbc flutters American…
DAWN PATROL · TUE MAR 10
Around Fort Mill
WARMUP: yessir THE THANG: I copied Double D’s trick of using playing cards but none under 8 reps, around WEP beatdown and some Fort Mill History etc.. We ran the WEP with short pain stations Merkins, Lunges, Hammers…
COCKPIT · MON MAR 9
Backblast! Shoulder pain
WARMUP: SSH, mosey Down the back hill, shuffle one way, flapjack, Carioca, flapjack THE THANG: Partner up, one does the exercise the other runs out and back. Merkins Step ups Derkins Irkins Run back up the hill stopping…
SEABISCUIT · TUE FEB 24
Backblast! Jungle of Massey
WARMUP: - Stayed in the car with the heater on until it was time to start. THE THANG: - Toured the jungle of Massey ->2.58 miles total - Neff to Dudley to Felts and return MARY: ANNOUNCEMENTS: - Bethel Men's Shelter …
COCKPIT · MON FEB 23
Backblast! Hills are alive
Warmup SSH Moroccan Nightclubs Michael Phelps Low Slow Squat Merkin Broga Bear Crawl and Crawl Bear w partner Duck walk and squat Karaoke and LBC Hill work Merkins /Bear Crawl Squats/Lunge Walk Carolina Dry Dock/Toy…
THE YARD · SAT FEB 21
Backblast! Day of Fun
WARMUP: - Moroccan Nightclub - Windmill - Cherry Picker - Imperial Walker THE THANG: - Circuit - 45sec exercise & 20 sec rest - Curls or Man Makers - Merkins - Plank Jacks - Leg Lifts - Mountain Climbers - Lunges …
SLOW BURN · FRI FEB 20
Backblast! Anchorman Rules
WARMUP: stretchy stretchy bc we are all respectable THE THANG: shuttle runs and then a relaxing round of BOMBS (200 each) MARY: shared love around the circle
LAZARUS · THU FEB 19
Backblast! All Respectables!
WARMUP: - Moroccan night club - Windmill - Cherry pickers - Imperial walker THE THANG: 10 rounds - 6 Burpees - 10 Side Staddle Hop - 6 Mike Tyson's - 10 Squats - run around island Pain stations - Station 1 - Mountain…
THE BALLROOM · TUE FEB 17
Backblast! Good Morning Respectables!
WARMUP Disclaimer and some static stretches at the flag. THE THANG: Take a lap around the parking lot and stop at the front of school for COP. All in Cadence: SSH x 20, windmill x 10, Mountain climber x 15, Low slow…
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…
TRAINING GROUND · SUN FEB 15
Backblast! Dick Hammer
WARMUP: none THE THANG: stroll over into Baxter and over to gardenia hill. Turn around at the top and head back. MARY: no ANNOUNCEMENTS: COT: yes
THE HIVE · FRI FEB 13
Backblast! Sky Rockets (Not) In Sight - Good Morni
WARMUP: Cherry Pickers / OH kb march / Plank / L&R Plank THE THANG: 5 sets of the circuit Kb pull through x20 Kb pullovers x20 Plank pull through x20 Devil halos x10 Curls x10 Goblet squats x20 Alternate single rows x10…
THE COACH'S BOX · THU FEB 12
Backblast! Back to the 90d
Warmup Liberty gauntlet SSH Imp Walkers Hillbilly Walkers Low slow squats Merkins Broga Bear crawl Indian run The 90s Do Do Do Dora 90 merkins 90 Carolina Dry Docks 90 Squats 90 Lunges 90 LBCs Longest yard 10 yard you…
THE HIVE · FRI FEB 6
Backblast! Omplex
No warmup needed; got right to work!! 5 Different Complexes for 8 Minute AMRAP 5-5-5-5 - All single arm then switch 5 Rows 5 Deadlifts 5 Swings 5 Reverse Lunges 4-6-8-10 4 Pullovers 6 Halos 8 Alternating Swings 10…
LAZARUS · THU FEB 5
Backblast! Seven of diamonds - in the rain
WARMUP: Cherry pickers, windmills, SSH, imperial walkers, hillbilly walkers THE THANG: mosey around the theater and end up by the entrance. 4 corners (like a diamond) 7 OF DIAMONDS 7 BURPEES (X4) 14 MERKINS (X4) 21 LBCS…