backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
361 backblasts mention “Rebound”
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…
MAR 13, 2025
Backblast! The Sheldon Cooper
WARMUP: Run up main street, stop to do 1 burpee, around clebourne stop to do 1 squat, over to entrance of WEP and do 1 merkin, stop at amphitheater and do 1 Big Boy THE THANG: The Sheldon Cooper 10 burpees 10 squats 10…
MAR 6, 2025
Backblast! Did You Pass the Test? APFT at MP
Pledge of Allegiance at 05:14 WARMUP: Quick warmup in the parking lot of the following: - 20 SSH 4 ct - 10 windmills 4 ct - 15 imperial walkers 4 ct - 15 MNC 4 ct Runners and ruckers went running and rucking. The…
KITCHEN SINK · MAR 5, 2025
Backblast! Pillars of Pain - Part II
No warm-ups, straight to the pillars. Partner exercise. Partner 1 started at Pillar 1 (Squat Thrusters), Partner 2 started at Pillar 17 ( Bent over Rows). Reps = Pillar #. Once Partner 2 completes reps, flip flops with…
SNAKE PIT · MAR 4, 2025
Backblast! 4 Corners Kettle Bell treat
WARMUP: SSH, Windmills, Cherry Pickers,Moroccan Night clubs THE THANG: 4 corners Kettlbe bell with overhead carry to each with 25 swings, Pulls, Triceps extensions and Curls and Squats in the middle. Each round had a 5…
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…
FEB 27, 2025
Backblast! Around The Fort to Return The Pond to I
WARMUP: Skip to the Thang. THE THANG: In an effort to return Minnow Pond to its roots, we ran, stopped for exercises, ran, stopped for exercises, repeat. I will write the stop then the qty & category of exercises. Fort…
SNAKE PIT · FEB 25, 2025
Backblast! Kettlebell
WARMUP: run of parking lot, SSH, Moroccan NC, baby arm circles, windmills, cherry pickers THE THANG: partner beat down MARY: 40 KBS OYO ANNOUNCEMENTS: Read your newsletter COT: prayers and praises from all
COLOSSEUM · FEB 18, 2025
Backblast! Look at that Hill
Ran around lots of string of pearls. Tried to climb every hill possible in a reverse bear crawl Worked a good deal on side lunges, and moving around with ease, finished with a Jack Webb that the brothers tried to skip…
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…
FEB 6, 2025
Backblast! I think you’ll be okay, they’re covered
The THANG: Holy schnikes, we had 18 PAX for a Tommy Boy quote run. We ran Massey, to Harris, to Audrey, to Main in a loop with Derkins, Dips, Clave Raises, CDDs, V-Ups, and Big Boys. We had runners and ruckers. COT: On…
KITCHEN SINK · FEB 5, 2025
Backblast! Simple, but not easy
14 at the Sink this morning survived a surprisingly difficult beatdown. Conditions were not terrible for February (40s with a breeze). Here’s what we did. Warm Up - 10 Low Slow Squats (IC) - 10 Merkins (IC) - 10…
SNAKE PIT · FEB 4, 2025
Backblast! Simply complex
WARMUP: merkins. Squats. Swings. Snatches. THE THANG: Dora with Four different kettlebell complexes while one partner does a static hold. Round one - 14 rounds of 10 Merkins and 10 swings partner planks until you…
TRAINING GROUND · FEB 2, 2025
Backblast! Prarie Doggin at Training Ground
WARMUP: None THE THANG: Three mile loop: 160 to Spratt, right at the gas station, right onto Harris St, down the hill to Harris St Park, right onto the trail that gets to WEP through the woods, to the WEP amphitheater…
SNAKE PIT · JAN 28, 2025
Backblast! Card game
WARMUP: windmills and produce pickers THE THANG: 2 rounds of 4 exercises by suit. 2-14 reps depending on the card you draw. MARY: none ANNOUNCEMENTS: D2D relay, wine tasting dinner COT: Wives and Children
JAN 24, 2025
Backblast! Pretty warm for 17
WARMUP: pledge THE THANG: mosey over to Academy and Monroe white Hill pendulum from parking lot to parking lot on Monroe white - 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10…
KITCHEN SINK · JAN 22, 2025
Backblast! The Safe Sink
WARMUP: A little of this, a little of that... THE THANG: We took our rucks and sandbags and traveled to the top of gentle slope of the entrance to the school in the hopes of finding a less icy spot. We were…
SNAKE PIT · JAN 21, 2025
Backblast! To Nur or Not to Nur
WARMUP: In cadence - Moroccan nightclubs - Cherry pickers - Windmill - Hillbilly walkers THE THANG: Catch me if you can: - one partner carries both bells up the hill entrance, while the other does 5 merkins, then switch…
KITCHEN SINK · JAN 15, 2025
Backblast! Carry the heavy stuff, makes carrying t
Buy-In: 10 Man-Makers, 20 weighted squats, 30 SSH + Mosey around parking lot Lunge Walk the back of the school, ~200 yds: - 20 merkins in cadence - Lunge walk 20 paces with sandbag racked on back - 10 low slow merkins…
JAN 9, 2025
Backblast! Choose Hard
WARMUP: Run to bandshell at WEP THE THANG: We did laps around WEP with an accumulator thrown in for fun. When returning to the bandshell after each lap pax did the following starting with the first exercise and then…
THE ARMORY · JAN 6, 2025
Backblast! No rain, no pain
WARMUP: Some of the usual windmill, IWs, etc THE THANG: The rain was light but steady throughout and it didn't scare off any of the pax. 36 degrees and wet -- I'm grateful anyone showed up but I was especially grateful…
TRAINING GROUND · DEC 29, 2024
Backblast! Climbing stairs and walking backwards
WARMUP: THE THANG: brisk walk around Main Street with brief trip up and down stairs. Wandered towards the golf course, then back for some backwards hills at the 4 corners. Almost 3 miles MARY: ANNOUNCEMENTS: COT:
DEC 26, 2024
Backblast! No Catfishing Here
The original Q Cake Boss was feeling ill, so I stepped in. WARMUP: Pledge of Allegiance right at 06:45. Then right at launch point, we warmed up with the following - we went SWIMS-ing: - 20 SSH - 10 WM - 15 IW - 20 MNC…