backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
395 backblasts mention “backdraft”
6@6 · SAT MAY 30
The Journey of Getting Better
Disclaimer Shared ! Routes and Buddy System Encouraged WARMUP: 10 Min Stroll to Desired Starting Point THE THANG: Go get 4-9 miles worth of journey and share with your partners MARY: Was never found, Smoke :dash…
THE HIVE · FRI MAY 29
Better late than never
WARMUP: I was late so 11s by a great stand in THE THANG: 3 sets 10 reps- goblet squats, floor to overhead press, reverse lunge, pull through, swings, deadlift, man climbers MARY: ANNOUNCEMENTS: bethel men’s shelter…
DAWN PATROL · TUE MAY 26
Why?
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
MINNOW POND · THU MAY 21
Tour de Fort Mill
WARMUP: Mosey to Pharmacy Parking Lot SSH, Imperial Walkers, Hillbilly Walkers, Windmills THE THANG: Reverse Alabama Stops along the way... 20 Reverse Lunges 7 Burpees 15 Big Boys Down to Harris St Park. Indian Run up…
THE BALLROOM · TUE MAY 19
Barry said no moderate
WARMUP: light jog to bball court, SSH, cherry pickers, windmills, low slow squat, tempo merkins THE THANG: old school Dora: 100 merkins, 200 squats, 300 LBCs. Wrapped up the Dora and jogged over to the track. At the…
THE BALLROOM · TUE MAY 19
Post CSAUP FOMO
15 showed up for ao-the-ballroom for a not moderate (thanks to Barry Manilow for the motivation) as there were a handful of csaup-may-2026 participants this morning. - Honky Tonk is living in the current shadow of his…
FLIGHT PLAN · WED MAY 13
Running is fun?
WARMUP: N THE THANG: Y MARY: N ANNOUNCEMENTS: Y COT: Y
DAWN PATROL · TUE MAY 12
Popular bear crawl
WARMUP: each pax ran a couple of circles around the group THE THANG: we toured the park with various annoying exercises, including sprints, jogging. Indian runs. Butt hole Indian bear crawls, uphill lunges, run around…
THE HIVE · FRI MAY 1
ABC 123
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COCKPIT · WED APR 29
West side will travel
WARMUP: mosey, dynamic stretch, 5 of the OG warm up moves THE THANG: Dora- 100 big boy, 200 merkins, 300 squats Followed by 1 min of called exercise with about 30 seconds of rest. We did a lot of reps but remembered to…
THE ARMORY · MON APR 27
Dora with extra weight in backpack
5 at The Armory, started with some warm-up stretching with the bell. Mosey to the far parking lot. Dora #1 Partner 1 farmer carries two bells to end of parking lot and back while other partner begins exercises (merkins…
6@6 · SAT APR 25
Rucking to find the million dollar bridge
WARMUP: put rucks on, grab one sandbag to share while exploring a route to the spring trails trying to find the million dollar bridge THE THANG: leave NAFO parking lot, go up the the traffic light and cross the street…
MINNOW POND · THU APR 23
Miles and Smiles
WARMUP: None THE THANG: 0514 - The pledge 0515 - 4ish miles around Fort Mill, stopping every half mile-ish for burpees alternating counts of 6&7 with some pull-ups thrown in there MARY: ANNOUNCEMENTS: Newsletter COT:
CLYDESDALES · WED APR 22
My route was used
WARMUP: None THE THANG: I asked if anyone was interested in my route. A few select quality gentleman said yes. Then we took off. MARY: None ANNOUNCEMENTS: Yes COT: Some prayers and praises were shared.
THE ARMORY · MON APR 20
Pop Culture
WARMUP: Moroccan nightclubs, windmills, cherry pickers, imperial walkers Mosey for some merkins and low slow squats THE THANG: Top Gun Mjolnir The Hodor Dirty Man-Makers MARY: Man-makers for 30 seconds ANNOUNCEMENTS…
SLOW BURN · FRI APR 17
Bucket Burn
WARMUP: We warmed up THE THANG: Buckets with all kinds of random work of all parts to the delight of the pax. Buckets were spread out around the parking lot so we could get a good mile plus of running in. MARY: Yes…
DAWN PATROL · THU APR 16
Kingsley loop bigger than what I expected
WARMUP: normal stuff plus dynamic movements THE THANG: stair climbs plus wall sits. Move around the large loop stopping at corners for 15 merkins, 15 squats, 15 cdd, 1 alternating lunges, 20 lbcs. 5 stops. Sometimes…
DAWN PATROL · TUE APR 14
Dawn Patrol retirement check in
WARMUP: dynamic and the regulars THE THANG: movement throughout the AO that hit most body parts MARY: ANNOUNCEMENTS: newsletter COT: prayers and praises all around but jobs, family, marriages were emphasized
THE ARMORY · MON APR 13
Walk Up Songs with Pain
Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC Strawberry Pickers- 10 IC The Thang: 1. Ladders Start at 5 reps, add +5 each round until 25, then work back down. Exercises: KB…
RING OF FIRE · WED APR 8
King of the Ring - Modified Bert Style
WARMUP: SSH, Moroccan NC, Big Arm Circles THE THANG: We did a modified Bert 25 Burpees Run 400mm 50 merkins Run 800mm 75 lunges Run 1200mm 100 squats Run 1600mm Go back down the ladder No one finished but HarryCarry…
RING OF FIRE · WED APR 1
All in cadence?
WARMUP: Moroccan nightclubs, windmills, cherry pickers, hillbilly walkers Mosey/karaoke around bus loop, stoping for inclined merkins and then calf raises on the curb Grab a cinder block and shuffle down to the school…
THE ARMORY · MON MAR 30
10 pax didn’t oversleep
WARMUP: The usual suspects. SSH, Imperial Walkers, Oyster Pickers, short mosey. THE THANG: Around the circle 5 squats/5 swings/5 curls rotate to right using another bell. 10 rounds. 11 of Derkins on Bell/One arm press…
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”…
FLIGHT PLAN · MON MAR 23
Run and Ruck
WARMUP: THE THANG: run or ruck MARY: ANNOUNCEMENTS: COT: prayers and praises