backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
231 backblasts mention “Masterpiece”
SWEEP THE LEG · OCT 13, 2025
Backblast! “No Mercy” Monday @ STL
WARMUP: NONE THE THANG: 19 men took off at quickly for No Mercy Monday. After a quick mosey to South State Bank, we fired up the legs with 5 Bonnie Blairs to get loose. From there, we charged down Dave Gibson Blvd to…
ALCATRAZ · OCT 11, 2025
Backblast! Beary Bliss
WARMUP: some Broga, quad stretching, overhead claps, side straddle hops THE THANG: group bear crawl in unison on field, circuit along road with pull ups, Irkins dips, and monkey humps, Ab Dora 200 reps of dollys, LBCs…
CLYDESDALES · OCT 8, 2025
Backblast! BoJangles Route
WARMUP: None THE THANG: Run route: Munn Rd to Harris Rd to 1st Street South to Doves Rd to Country Haven LN to Country Lodge Rd to Bojanles and back to COT . ~ 4miles loop MARY: ANNOUNCEMENTS: Newsletter COT: Closed in…
THE ARMORY · OCT 6, 2025
Backblast! EMOM
WARMUP: 20 SSH, 15 Imperial Walkers, 10 Hillbilly Walkers, 10 Cherry Pickers THE THANG: Three 5-minute EMOMs. At conclusion of each 5-minute round, run a lap around parking lot. Round 1 (5mins): 5 Squats w/bell 10…
OCT 3, 2025
Backblast! 2025.40 The Stockade
Warmup... run to nearest parking lot with at least 10 parking spaces. Burpee at each parking line then broad jump or bunny hop between lines. x3 (30 burpees) Misc exercises between sets. Mosey behind Dogtopia to the…
SWEEP THE LEG · SEP 22, 2025
Backblast! STL meets Jack Webb
No warm-ups, no disclaimer (oops) Ran down to school parking lot Simple routine, at first light pole, kick off Jack Webb (1 merkin, 4 OH claps), run to the far end parking lot, 1 burpee. Add to the count +1 merkin, +4…
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…
THE RANCH · SEP 18, 2025
Backblast! Cones and Reps at The Ranch
WARMUP: Quick mosey with a stop for mountain climbers, MNC, low slow squats THE THANG: Mozy over to Springfield Middle School where we placed four evenly-ish spaced cones the length of the drop off before you get to the…
THE ARMORY · SEP 15, 2025
Backblast! Doras in the corners
WARMUP: All Exercises called in cadence - windmills, imperial and hillbilly walkers, seal jacks, planks, down and up dogs and merkins and shoulder taps sprinkled in THE THANG: Dora’s in the corners. Each of four corners…
ALCATRAZ · SEP 13, 2025
Backblast! 3 headed SL
WARMUP: Skip ran us through his old site Q grounds with a plethara of stretches. Then decided to do a bunch of burpees at every street. THE THANG: passed baton to Warning Track who ran us to pull up bars for 5 pull…
CURRAHEE · SEP 9, 2025
Backblast! No Distance, Just Work
WARMUP: Ruck over to Trailhead Park playground. Slick: Windmills, Squats, Merkins THE THANG: 25 Step-Ups (ea leg), 5 Man Makers, 10 Curls Repeat 25 Step-Ups (ea leg), 5 Man Makers, 10 Simbas Repeat Ruck back to the rock…
SEP 8, 2025
Backblast! 4 Corners
WARMUP: Mosey THE THANG: 4 corners around Earthfare. 1/2 mile loop. Corner 1 (5 burpees), Corner 2 (10 squats), Corner 3 (15 merkins), Corner 4 (20 lbc's) MARY: No ANNOUNCEMENTS: All the things COT: Prayers and Praises
ALCATRAZ · SEP 6, 2025
Backblast! Up yours!
WARMUP: Yes. Usual suspects and some dynamic stretching followed by some plank work (side note: Fishstix is a badass and did a pre-workout with sandbags) THE THANG: Starfish Routine or as Change Order called it, “Spread…
THE ARMORY · SEP 1, 2025
Backblast! Badland's 2025 KB Quota - met
Warm-Up: Side Straddle Hops (IC x 20) Arm Circles Forward/Backward (IC x 10 each) Windmills (IC x 10) Imperial Walkers (IC x 10) Main Event: 4 rounds, farmers carry between rounds for active recovery Circuit (8 moves…
ALCATRAZ · AUG 30, 2025
Backblast! OGs at Alcatraz
It was a perfect weather morning WARMUP: Mosey, windmills, IW, merkins, plank stretches THE THANG: Smuggler Q Modified Dora on the Hill. Big boy sit ups /run 1 lap Flutters/ run 2 laps LBCs/ run 3 laps Step…
CLYDESDALES · AUG 27, 2025
Backblast! Celebrating Tay Tay and Travy
Celebrating the engagement the night before of Ms Swift and Mr Kelsey by running rings. Pick your poison - munn>harris>trail to wep and run around that or hit old Kingsley for the familiar vibe of long term marriage. I…
CURRAHEE · AUG 26, 2025
Backblast! Deuces, sandwiches and firearms… and th
WARMUP: wasn’t sure if we were joining the inning club or if the 2nd core principle was about to be challenged, but then figured out the run club had a new meet up spot. Started with SSH, cherry pickers, merkins, up and…
ALCATRAZ · AUG 23, 2025
Backblast! Keeping it simple
WARMUP: SSH, windmills, up/down dog, world’s greatest stretch THE THANG: Mosey to circle. Partner up, partner runs to bottom of Harbor Ct. Other partner AMRAP. Rd 1 CDD, Rd 2 LBC, Rd3 MT Climbers Rd 4 Merkins Rd 5 Jump…
THE HIVE · AUG 22, 2025
Backblast! Swole city, bro! Fist pumpin’ through t
WARMUP: • 20 SSH IC • 10 Windmill Cherry Pickers IC • World’s Greatest Stretch (both sides) THE THANG: AMRAP Circuit – 40s on / 20s off (4 rounds) 1. KB Swings 2. KB Goblet March 3. Suitcase Deadlifts 4. Cross Body…
THE RANCH · AUG 21, 2025
Backblast! Stang Returns To The Ranch
WARMUP: 15 Hill Billy Walkers, 15 Windmills, 15 Moraccian Night Clubs THE THANG: Mosey to speed bumps at Middle School Drop Off Line. Each exercise starts at 4 reps then goes up by 4’s to 20 reps with a different mode…
CURRAHEE · AUG 19, 2025
Backblast! GTE-esque Beatdown
We got about 3 miles of shuffling/running… Buy in - run almost a mile, 60 merks, 60 big boys (partner holding feet), all timed. With your partner, Shuffle run around the school and then a long pain station of ruck…
THE ARMORY · AUG 18, 2025
Backblast! Slash Drives a Fast Car
WARMUP: yes THE THANG: KB Tabata MARY: Had a little lamb ANNOUNCEMENTS: Golf Tourney, newsletter COT: gratitude and prayers
ALCATRAZ · AUG 16, 2025
Backblast! Sweaty Morning
11’s on the hill Dips and merkins Pull-ups and in and outs.
CURRAHEE · AUG 12, 2025
Backblast! Good Times at Currahee
WARMUP: IWx12, HWx15, WM x15 and Cherry Pickers x15 THE THANG: Load up with Ruck and Sandbags. Ruck to Hill and stop at each several lights: Squatsx25, Dips x25, Irkins x25 Repeat at 6 lights. End at PFHC parking lot…