backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
453 backblasts mention “Assassin”
DAWN PATROL · THU JAN 22
Backblast! Coming in HOT
WARMUP: yes THE THANG: SECTION 1: AMPHITHEATER ESCALATION (15 min) Partners start at bottom level. One partner works, one rests/counts. Round 1 - Level 1: ∙ Partner A: 20 dips ∙ Partner B: 20 Squats ∙ Both: BEAR CRAWL…
FLIGHT PLAN · MON JAN 19
Backblast! GHES out and back
WARMUP: THE THANG: Ran to Gold Hill Elementary and back. 4+ miles depending on which loop you hit at the school MARY: ANNOUNCEMENTS: COT:
6@6 · SAT JAN 17
Backblast! Forbidden Zone
WARMUP: None THE THANG: we ran to the forbidden zone MARY: ANNOUNCEMENTS: COT:
SLOW BURN · FRI JAN 16
Backblast! Have a plan
WARMUP: mosey around parking lot with dynamic movements, ssh, in, hillbilly walkers cherry pickers, arm circle then repeat THE THANG: mosey around and to side parking lot 5 sets of 10 burpees with 45 second rests in…
THE BALLROOM · TUE JAN 6
Backblast! Locked gates brings pole work
We found the football field/track LOCKED for the first time in years, so the weinke was modified. We made it work at this “moderate” AO with getting in around two miles of running, sprints and a little mall walking…
FLIGHT PLAN · MON JAN 5
Backblast! Monday River Run
We ran down Market St thru Baxter to Grey Rock and back. Only 3 members of the ruck club today.
FLIGHT PLAN · DEC 29, 2025
Backblast! Whose guidance you following?
WARMUP: OYO THE THANG: Run out Richards Crossing all the way to the end including the loop; on the return take a right on Front St to Berkshire; do Berkshire loop 2x; return home on Richards Crossing. MARY: she…
FLIGHT PLAN · DEC 22, 2025
Backblast! Running for the Harvest
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
FLIGHT PLAN · DEC 15, 2025
Backblast! A bit nipply out
WARMUP: zip unless you did some stretching THE THANG: ran through Baxter (some of us got lost and then figured it out), ran down 160 to colosseum parking lot (or before), and turn back. MARY: nope, maybe some stretching…
SLOW BURN · DEC 12, 2025
Backblast! Dozens and dozens
WARMUP: ssh, slow wind mills, imp walkers, hillbilly walkers, plank/down and up dog, Peter Parker’s. All in cadence and most for 12 reps THE THANG: 12 days of Christmas. Each day took place at a different location…
6@6 · DEC 6, 2025
Backblast! 6@6
WARMUP: None THE THANG: Suggested route to Walmart Round About through Baxter along Richard's Crossing out to RT160 MARY: ANNOUNCEMENTS: COT:
FLIGHT PLAN · DEC 1, 2025
Backblast! The Winter of Wegs’ discontemt
WARMUP: Too cold THE THANG: in the words of Rev. Al Green, “Take Me To The River”runners ran to the River & back. Ruckers did they own thang MARY: nope ANNOUNCEMENTS: The Usual COT: prayers & praises
FLIGHT PLAN · NOV 24, 2025
Backblast! The hills are alive….
Run. Run run run. Run. Stop walking. Run run run. :runner: Braden hill repeats. Run run run back.
SLOW BURN · NOV 14, 2025
Backblast! Lessons, Learnings and Mahktar Ndiayes
WARMUP: Mosey to behind Empire for COP with various exercises in cadence including; SSH, Imperial Walkers, Hillbilly Walkers and a question answered incorrectly by the PAX. Therefore.....5 burpees OYO. THE THANG: 3…
CLYDESDALES · NOV 12, 2025
Backblast! VO2 Max training
Track workout including 2 options: Run a mile on the track then: 1. Calculate Vo2 max by running hard for 12 minutes 2. Sprint workout with race pace followed by jog (400,800, 1200 meters)
DAWN PATROL · NOV 11, 2025
Backblast! Frozen tundra mumblechatter
WARMUP: An adventurous warmup of circle runs and SSH IW Tunnel touches Merkins Mtn Climbers Overhead claps One man ran two circles around us wilst we completed the various exercises. THE THANG: We moseyed to the center…
FLIGHT PLAN · NOV 10, 2025
Backblast! Running, Monday, Flight Plan
WARMUP: jibber jabber THE THANG: Berkshire loop(s) MARY: more jibber jabber ANNOUNCEMENTS: yes COT: yes Looks like we made it, Barry Manilow
6@6 · NOV 8, 2025
Backblast! Easy route a few took on
Six at six the usual stuff and a good group. Might be missing one or two pax. Everyone enjoyed. Welcome Cerebus (Shaq’s brother.)
SOUL TO SOLE · NOV 6, 2025
Backblast! Full moon
WARMUP: We had to wait for Stang to go to Starbucks THE THANG: Moseyed through Kingsley and a brief trail visit with some great fellowship and encouragement. MARY: Stang did not get the bear from Starbucks…
CLYDESDALES · NOV 5, 2025
Backblast! Pray for Jamaica
WARMUP: sure THE THANG: Out and back - 4.3mi L on Munn R on Harris R on Sam Smith R on Choate L on Drew L on Sharon Lee R on Sutton Out to 6 Baxter MARY: nah ANNOUNCEMENTS: 4Bs, Xmas party COT: prayers for Jamaica…
DAWN PATROL · OCT 30, 2025
Backblast! Keep em coming, 10 at a time
WARMUP: Obligatory SSHs, a mosey with carioca, butt kickers, high knees, nur, parker peter, hillbillies, stretching, then back to amphitheatre THE THANG: Station 1 (amphitheatre) = burpees x10, shoulder taps x20, Freddy…
FLIGHT PLAN · OCT 27, 2025
Backblast! Chilly breezy
12 friendly pax showed for possible drizzle/rain conditions for a run thru downtown Baxter to the River and back. All enjoyed with no drizzle. Discussed upcoming events and shared praises and prayer concerns largely…
CLYDESDALES · OCT 15, 2025
Backblast! Creekside Adventure
THE THANG: 5K & 4-mi option from the HS to Creekside and the trail connector to Harris St Park. There were hills. MARY: didn’t see here ANNOUNCEMENTS: Newsletter-Golf Tournament, F3Chester, HIM Camp COT: Prayers for the…
DAWN PATROL · OCT 14, 2025
Backblast! Build your team before the Storm arrive
WARMUP: A little extra on the stretchy warm up thing to wake up the Qs bones THE THANG: Partner work throughout as we rotated partners repeatedly. We did fun things like partner Merkins, partner squats, partner derkins…