backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
115 backblasts mention “miyagi”
KITCHEN SINK · DEC 10, 2025
Backblast! 12 days of Christmas Sandbag version
Moved over behind school to the playground and basketball courts WARMUP: SSH Hillbilly walkers Low slow squats Broga Shoulder taps Mountain climbers Arm circles THE THANG: 12 days of Christmas Just like the song…
DEC 5, 2025
Backblast! Rain Again
2 at The Stockade for a little rain and cold morning workout. We did your typical warmups and moseyed around the AO. Stops at the gas station, traffic circle, and fountain for some step ups, squats, and merkins…
TRAINING GROUND · NOV 30, 2025
Backblast! Mumblechatter Filled Miles
WARMUP: None THE THANG: We rucked from the training ground along 160 to stonecrest, then to huber graham way to tega cay elementary and back MARY: Not today, Satan ANNOUNCEMENTS: Read your newsletters COT: Kept it…
SLOW BURN · NOV 28, 2025
Backblast! Don’t drink the ‘Mountain Dew’
7 PAX from Stockade came over to see what I was doing at Slowburn. Warm up Accumulator board (up to 6 exercises), run in between Wall sits and burpees Back to the board for exercise-run-exercise-run-etc Finished with a…
KITCHEN SINK · NOV 26, 2025
Backblast! Lion King
8 men were at The Sink this morning, one ran away after warm-ups. Partnered up for a run/farmer carry - big loop. Stopped at the front of school, shuttle run/bag toss. Lion King, reps stopped when muscles roared Calf…
THE FORT · NOV 22, 2025
Backblast! Three Strands of Strength
WARMUP: NASA led warmup. Slow mosey around the parking lot, ending near where we started for 10-20 of the following: - SSH - WM - MNC - IW - Produce Pickers The slow mosey to the front stage area of the amphitheater to…
NOV 21, 2025
Backblast! End of the Road
WARMUP: Yea, this is important. SSH IW HW Plank sequence Included some dynamic stretching THE THANG: String of Pearls 5 burpees 10 merkins 15 squats 20 lunges 25 ....... something added an exercises each stop. (e.g…
NOV 14, 2025
Backblast! Execute, execute, execute!
We had 13 this morning for a full-body beatdown at The Stockade. Here’s what we did. Warm-Up - 10 Low Slow Squats (IC) - 10 Mountain Climbers (IC) - 10 Plank Jacks (IC) - 10 Merkins The Thang - Serpentine the HT Parking…
KITCHEN SINK · NOV 12, 2025
Backblast! Bag Bear Crawl Bonanza
It was a balmy morning at The Kitchen Sink but don’t worry, we warmed up quickly. A quick warmup and we were off. Thang: Round 1: Light Pole bag toss every two light poles with 10 merkins, 10 squats, 10 LBCs. Leave your…
TRAINING GROUND · NOV 9, 2025
Backblast! @traingground 2 HIMs Rucking
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
NOV 7, 2025
Backblast! Ring around the stockade
WARMUP: mosey around and did some reps of the exercises at each station that the workout would have. Hand release merkins, mountain climbers, calf raises, step ups, dips, Superman’s, j los and burpees. THE THANG: Dora…
LAZARUS · NOV 6, 2025
Backblast! Small white sacks
WARMUP: SSH, low slow squat, navy seal burpees THE THANG: Mosey to front of movie theatre 7’s - navy seal burpees and box jumps. Run across parking lot in between Run to the hill by the Biergarten. Partner carry up…
TRAINING GROUND · NOV 2, 2025
Backblast! Daylight savings miles
WARMUP: no THE THANG: 3.3 miles total, brought a 60lber with us. Mixed in some squats, dips, bear crawls. MARY: no ANNOUNCEMENTS: read newsie COT: yes
OCT 31, 2025
Backblast! Miyagi's Reign Begins
WARMUP: Yes THE THANG: Slapshot Gave us the opportunity to do 100 burpees with a run EMOM. miyagi Chipper 100 - Merkins - Squats - BBS - Flutters - Dips - Lunges 100 reps of each, broken up however the PAX wanted. MARY…
OCT 24, 2025
Backblast! Contact High-Colonic
WARMUP: - Mosey lap through the Teet parking lot. - SSH - CASBAH #2s - Imperial Walkers THE THANG: Mosey to Indian restaurant for a Dora: Run to Dogtopia - 200 Squats - 200 LBCs - 200 Casbah #2s - Somewhere between 150…
OCT 17, 2025
Backblast! Beat the deck round 4
WARMUP: started with a light mosey to center of the lot. Hit some SSHs, Imperial Walkers, Windmills. THE THANG: we had 9 cards face up and the deck face down. Each number was associated with a workout. When you got one…
OCT 10, 2025
Backblast! Stand Up’s Spooky Stockade Beatdown
WARMUP: SSH – 15 IC Imperial Walkers – 15 IC Hillbillies – 15 IC Arm Circles (forward/back) – 10 IC each Windmills– 15 IC Mosey THE THANG: Part 1 – Explosive 11’s Ran between curbs about 15 yds apart. Exercises were…
OCT 7, 2025
Backblast! 13 YR Anniversary Convergence
WARMUP: THE THANG: Here is my weinke - Assassin We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools. Starting at the front door we headed around the back, past the shop, past the…
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…
KITCHEN SINK · OCT 1, 2025
Backblast! Full gear. Go.
WARMUP: Gathered with all the gear we could find in trunks and truck beds. First we did a quick mosey around the parking lot. Then the infamous 33x11 warmup, thanks to Cha-Ching. YHC messed up at first by doing 33 SSH…
SEP 13, 2025
Backblast! Inaugural The Fort 9/11 Memorial Stair
Nation Ford High School football field stadium 06:00 launch THE THANG: Inaugural The Fort 9/11 Memorial Stair Climb 9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as…
SEP 13, 2025
Backblast! Inaugural The Fort 9/11 Memorial Stair
When: Saturday 9/13/2025, 06:00 – completion Where: Nation Ford High School, Football Stadium Why: 9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was…
SEP 12, 2025
Backblast! Beat Dahn n'Nat
WARMUP: IW, HBW, WM, MERKINS, MOUNTAIN CLIMBERS THE THANG: WHEELBARROW CRAWL WITH PARTNER 75 YARDS EACH PARTNER CARRY 75 YARDS EACH PUSH RESISTANCE WITH PARTNER 75 YARDS EACH SESSION 1 - PARTNER WORKOUT 50 Burpees 100…
SEP 5, 2025
Backblast! Steel City— by the numbers
Steel City Beatdown – By the numbers 5 burpees OYO – 5 Pirates World Series Championships 13 SSH IC – 26 total reps for Steeler HOF Rod Woodson 5 burpees OYO – 5 Penguins Stanley Cups 6 Windmills – 6 Steelers Super Bowl…