backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
1,991 backblasts mention “Repeat”
SNAKE PIT · TUE JUL 14
Compounds and Snatch Test
WARMUP: briefly THE THANG: KB Compound: Start at baseline and perform 1 complex each arm of: Swing, clean, press, snatch, OH lunge, front rack squat. Carry bell up to next cone, run to opposite baseline and back to…
CURRAHEE · TUE JUL 14
Attack of Heart Attach Hill
WARMUP: 1. DYNAMIC WARMUP (10-12 min) - Imperial Walkers x10 IC - Bend & Reach x5 IC - Side Straddle Hop x10 IC - Short warmup jog **20 yards, non-stop, down and back:** - High knees - Butt kickers - Walking world's…
SWEEP THE LEG · MON JUL 13
Hills have eyes
WARMUP: mosey down to bottom of Brayden hill THE THANG: 10 jump squats at bottom of hill 10 merkins at the first street 10 lunges and the parking lot entrance 5 burpees at the top Run back to the bottom and repeat MARY…
THE YARD · SAT JUL 11
Princess Bride
WARMUP: did a few THE THANG: Ran down the bus lane to the road then back to first light pole. Series of exercises at exercises at each light pole while one man transports back the last pole and back and timer Squats NUR…
THE HIVE · FRI JUL 10
Very Little Chatter - Sufficient Work
WARMUP: Jog around the large lot, sans bells then a few warmup exercises. THE THANG: Upright Rows x 10 Thrusters x 10 Combine them for the full upright row-thruster.. Overhead carry the bells to opposite corner of the…
THE FORGE · FRI JUL 10
Bat-flippin’ Pharaoh
WARMUP: dynamic plank + broga THE THANG: partner work: Set 1: sit-up get up with partner pull assist x12 AND partner merkins Set 2: side plank on curb partner jump over x12 AND partner leg throws x12 Set 3: partner sled…
THE COACH'S BOX · THU JUL 9
Beach Workout
Warmup: SSH, Cherry Pickers, Low Slow Squat, Plank (Introduce the thang during plank). Beach Workout DORA 100 Merkins 150 Lunges 200 LBC Set up Cindy station. Mosey across the parking lot to the cindyless exercise…
KITCHEN SINK · WED JUL 8
Simple and sweaty
I saw something online about how the 21-15-9 series was the most optimal workout routine so I decided to test it out. Quick disclaimer, light jog around the lot, some warm-up stretches, then pick up bags and move to…
COCKPIT · WED JUL 8
BRILGA
WARMUP: SSH, dynamic plank/broga THE THANG: mosey to field, partner push 2x20 yards, partner wheelbarrow 2x20 yards railroad ties - jump over, pax on ground complete Superman’s then flutters; railroad ties- side shuffle…
BLOCK PARTY · TUE JUL 7
EMOM and Partner Ladder
WARMUP: 20 SSH IC 10 Windmills IC 10 Cherry Picker IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC THE THANG: EMOM 25 MIN 1: 10 Burpees MIN 2: 15 Squats MIN 3: 10 Merkins MIN 4: 20 Reverse Lunges MIN 5: 20 BBS Hyrox…
DAWN PATROL · TUE JUL 7
Cadence Count Expertise
WARMUP: Calling cadence fails with SSH, Hillbillies, Strawberry Pickers, with lo slo squats and windmills mixed in. Moseying to benches over yonder. THE THANG: Arms lock lunge walk, Arms lock 1st, 2nd, 3rd, 4th Gear run…
THE BALLROOM · TUE JUL 7
The Ballroom Playbill
The Quad: 4 PAX. Small enough to be an intimate dinner party; strong enough to reshape the concrete. The Main Event: Four Corners. Because why just run in a straight line when you can suffer at every cardinal…
DAWN PATROL · FRI JUL 3
Time Check Site Q!
WARMUP: Abe Vigoda, Arm Circles, Cherry Pickers, Downward Dog, Honeymooners, Pideon Stretch THE THANG: Mosey to Pain Station #1 in front of Hotel. F3 cards focused on arms. Pick a card and tell Pax how & when you were…
THE HIVE · FRI JUL 3
Mogadishu Mile
WARMUP: barely THE THANG: Mogadishu Mile 4 rounds: - 19 ground the overhead - 19 front squat - 19 merkins on bell (each side) - 0.25 miles with the bell (up the hill) If you drop the bell, repeat the round. Both PAX…
THE FORGE · WED JUL 1
1775
WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers Low slow squats Irkins Team Bermuda Triangle 2 teams, each with 3 cones marked about 30 yards apart 1 burpee at cone 1, bear crawl to cone 2, then…
DAWN PATROL · TUE JUN 30
Four Corners(ish) at WEP
WARMUP: Took a soft-J jog around the outer perimeter of WEP with some stop-offs for warm up exercises. SSH, IW, HBW; sumo squats, plank-jacks, seal-jacks; broga stretches THE THANG: 4 corners, self paced. Rinse and…
SEABISCUIT · TUE JUN 30
Figure 8’s
WARMUP: No THE THANG: Neff Left on Dudley Left on Suffolk Right on Charlton Straight on Nelles Left on Dudley Repeat Finish right on Dudley Right on Neff COT MARY: ANNOUNCEMENTS: COT:
COLOSSEUM · TUE JUN 30
Four corners, lots of reps
WARMUP: SSHs, IWs, WMs, Plank THE THANG: 4 corners of pain and some burpees All corners start with 50 reps each, exercises stay the same each time around – Corner 1: squats, then run to corner 2 – Corner 2: hand release…
SWEEP THE LEG · MON JUN 29
Complicated Math
Run down to the flag poles at the Elementary School. Divide into teams of 3, pax 1 and 2 at each end of the parking loop doing exercises while third pax ran to one end of the parking loop to switch out with pax 2. Pax 2…
THE ARMORY · MON JUN 29
Decisions
Five guys (including FNG “Trash Panda”) put in 45 minutes of work this morning. YHC joined them for the last 34. Here’s what we did. The Thang - 10 Goblet Squats - 10 Curls - 10 Calf Raises - 10 American Hammers - 10…
THE FORT · SAT JUN 27
You Will Struggle!
WARMUP: A few loops in the parking lot while Bowser shared leadership principles learned from Bible study with his buddy, followed by brief series of exercises THE THANG: Mosey to playground and pick a partner for Dora…
ALCATRAZ · SAT JUN 27
Battle Buddies Reunited
Partner Q is the theme at Alcatraz. Enjoyed the opportunity collaborating with my battle buddy from the Greater Than CSAUP on this one. I took the first half of the workout and concentrated on upper body while Shady…
THE FORGE · WED JUN 24
Cindyrella
WARMUP: mosey around HT stopped for SSH, windmills, moroccan nightclubs, high knees, butt kickers, shuffle and karaoke. THE THANG: 3 rounds 12 reps with a cinder block Curls OH press Twisting deadlift - stand to the…
SNAKE PIT · TUE JUN 23
River Crossing
WARMUP: happy Gilmores (golf swings) Trunk twists Moroccan night clubs THE THANG: Buy In 10 swings 15 swings 25 swings 50 swings Running back complex 5 double cleans / 5 front Squats 4 double cleans / 4 front squats 3…