backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
1,342 backblasts mention “40”
RING OF FIRE · WED MAR 11
Backblast! 2026.11 Ring of Fire
Starting from the endzone of the field: 10 burpees, 20 Merkins, 20 squats 40 yard dash on one foot (alternating feet every 5 yards) then finish run to other endzone. After down and back, 20 big boys which completes a…
BLOCK PARTY · TUE MAR 10
Backblast! Is this minnow pond?
After an extended sabbatical from bootcamp—featuring a highlight reel of injuries and a little side quest called cancer— Cubbie decided it was my time to step back into the Q saddle. Turns out the saddle still fits……
THE COACH'S BOX · THU MAR 5
Backblast! Ladders and The Queen
WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, mosey THE THANG: start at goal line. Run to 10 - do the exercise - run back - do the burpee… run to 20…. Ladder: 10 - big boy situps 1- burpee 20 …
THE YARD · SAT FEB 28
Backblast! 4 Corners & More
WARMUP: Motivator Imperial Walkers Stretchy Things THE THANG: Thang 1 - Four Corners Escalator Corner 1: 10 Merkins Run to corner 2 Corner 2: 10 Merkins, 20 Squats Run to corner 3 Corner 3: 10 merkins, 20 Squats, 30 Big…
SLOW BURN · FRI FEB 27
Backblast! Dealer's Choice
Nice and gloomy, misty, cool morning. Just being out in this means you made the choice to NOT let the Jester win. WARMUP: Slow mosey to the contractors pickup area at Lowe's, circle up for the following, my standard…
THE COACH'S BOX · THU FEB 26
Backblast! Playing with Bricks at the Box
WARMUP: PAX grabbed bricks from the back of my vehicle and then moseyed around the corner of the school to find cover. THE THANG: Had 3 JWebbs planned, only completed 2 1st JW - 1:4 ratio finishing at 10:40…
SOUL TO SOLE · THU FEB 26
Backblast! Miles and smiles with HH
WARMUP: THE THANG: 2.5 miles of Kingsley to 21 and around to sunbelt, behind Panera and back. Three pain stations tops with squats, Lunges, and calf raises with the ruck. In addition to our rucks we Passed a 40 pound…
THE FORGE · WED FEB 25
Backblast! Hockey Gold
WARMUP: Quick run around the parking lot, back to COT area, circle up for the following: – 20 SSH – 10 Windmills – 15 Imperial walkers – 15 Moroccan night clubs – 10 Strawberry pickers Then run to the parking lot at…
RING OF FIRE · WED FEB 25
Backblast! Football Field Follies
WARMUP: Windmills, Imperial Walkers, Hillbilly Walkers and some stretching downward dog and hinetmooners THE THANG: We were on the football field every numbered yard line you had an exercise, you ran to the yard line…
SNAKE PIT · TUE FEB 24
Backblast! 3 for 300
WARMUP: Grandma Jacks Grandpa Jacks SSH Motivator Moroccan Night Clubs Arm circles OYO forward and back Michael Phelps THANG 1: 40 Thrusters 40 Merkins 40 Power Clean Press - Short recovery lap 30 Thrusters 30 Merkins…
COCKPIT · MON FEB 23
Backblast! Hills are alive
Warmup SSH Moroccan Nightclubs Michael Phelps Low Slow Squat Merkin Broga Bear Crawl and Crawl Bear w partner Duck walk and squat Karaoke and LBC Hill work Merkins /Bear Crawl Squats/Lunge Walk Carolina Dry Dock/Toy…
THE ARMORY · MON FEB 23
Backblast! Tired of cold weather
WARMUP: SSH, low slow squats, high knees, butt kickers, karaoke THE THANG: Line up along the parking lines. With your kettle bell staying in one spot we performed the following exercises and then traveled to the next…
RING OF FIRE · WED FEB 18
Backblast! Q-Fusion
A litte Q-fusion this morning at ao-ring-of-fire. I noticed several Pax running around the AO before kick-off time. Most getting some extra miles before the Dam to Dam relay. I noticed Olaf running and I thought I had…
SLOW BURN · FRI FEB 13
Backblast! Failed Expectations
WARMUP: mosey to chik fil a parking lot and warm up while hoping to see the crewed rocket launch at 5:15. Side straddle hops, Moroccan night clubs, reverse lunges and windmills. Saw the upper stage separating from the…
LAZARUS · THU FEB 12
Backblast! Redstone Suicides
WARMUP: THE THANG: Suicide runs to each island. From curb to island 1 do the work run back to the curb then to island 2 and back continuing that pattern until island 6 then work it in reverse until you get back island…
COCKPIT · WED FEB 4
Backblast! Jack Webbs & More
Disclaimer was made and we did little warmup then we got after it as we took a tour around the school making multiple stops along the way. Thang 1 - Merkin Jax 1:4 Ratio 1 Merkin - 4 Plank Jacks 2 Merkins - 8 Plank…
THE FORGE · WED JAN 28
Backblast! Cold as Ice!
WARMUP: mosey behind HT SSH Low slow squat Hillbilly walker Toy soldiers Butt kickers High knees Shuffle right Shuffle left Karaoke left/right Mosey to entrance of apartment complex Merkins with toe touches Broga THE…
COLOSSEUM · TUE JAN 27
Backblast! 14 degrees
WARMUP: dynamic forearm planking exercises - plank jacks, peter parker, parker peter, shoulder taps, merkins - all with upward dog <> downward dog (variable down dogs) in between; capped off with SSH THE THANG: circuit…
BLOCK PARTY · TUE JAN 27
Backblast! Cold One or 6 on the Weekends
WARMUP: Mosey around Pharmacy and down Tom Hall to St John’s parking lot. Side straddle hop Jimmy Dugan Merkins Calf stretch Runners pose THE THANG: - Triple nickel on Monroe White 5 Bonnie Blair’s @ confederate 5…
BLOCK PARTY · THU JAN 22
Backblast! 3 Mile Tour
We had 19 for a 3-mile tour at Block Party. Here’s what we did: Run to Fort Mill Church of God .3 miles - 10 Burpees - 20 Merkins - 30 Squats - 40 LBCs - 50 Calf Raises Run to Unity Presbyterian .4 miles - 10 Burpees …
SOUL TO SOLE · THU JAN 22
Backblast! Sharing Burdens
WARMUP: No warmup THE THANG: Rucking within the Kingsley property while sharing a 40lb dumbbell while you were talking about your burdens. We did (10) reps of low-slow Squats each person while one person was holding the…
THE BALLROOM · TUE JAN 20
Backblast! The frozen tundra
WARMUP: ssh, slow windmills, imp walkers, plank/updog/downdog, Peter parkers THE THANG: mosey to the football field Start at one goal line and run to the 10, then do 10 reps of designated exercise, then run back to the…
RING OF FIRE · MON JAN 19
Backblast! Witten
WARMUP: mosey to pull up bar area Windmills I/C Cherry Pickers I/C Imperial Walkers I/C Hillbilly Walkers I/C THE THANG: The Witten (modified)- 5 rounds of the following: 400 m run (not modified) 22 burpees (not…
THE YARD · SAT JAN 17
Backblast! Noterate
WARMUP: yea. but with accumulating burpees interspersed THE THANG: Mosey a tad: to some good island based parking lots 6-7 with curb alberts and mike tysons mode of transit: bear crawl/crawl bear 6-7 with squats and…