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backblasts

Every workout’s write-up, newest first — straight from the Q’s backblast.

442 backblasts mention “Decibel”

OCT 7, 2025 Backblast! 13 YR Anniversary Convergence Q: Band Camp · 89 PAX 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… ALCATRAZ · SEP 27, 2025 Backblast! Hill repeats and miles Q: Vuvuzela · 8 PAX WARMUP: SSH, Wind Mills, Squats, merkins, mtn Climber. Run to station 1 THE THANG: 4 stations spread in a pendant style hilly road. Stations 1 and 3 and bonus, Station 2 amd 4 are 21s. Station 1: 5 pullups Station 2: 20… CURRAHEE · SEP 23, 2025 Backblast! FYF: The Red Rocket Chronicles Q: darkhelmet · 9 PAX 9 (or maybe 10 and I can't remember who the 10th was) found a safe space while Mark Nestel's dog microaggressed a bunch of them with his red Rocket at Currahee... - Ruby Slippers flew in 10 minutes early to be 5 minutes… SWEEP THE LEG · SEP 22, 2025 Backblast! STL meets Jack Webb Q: Fishstix · 17 PAX No warm-ups, no disclaimer (oops) Ran down to school parking lot Simple routine, at first light pole, kick off Jack Webb (1 merkin, 4 OH claps), run to the far end parking lot, 1 burpee. Add to the count +1 merkin, +4… THE RANCH · SEP 18, 2025 Backblast! Cones and Reps at The Ranch Q: Half Shell · 13 PAX WARMUP: Quick mosey with a stop for mountain climbers, MNC, low slow squats THE THANG: Mozy over to Springfield Middle School where we placed four evenly-ish spaced cones the length of the drop off before you get to the… CURRAHEE · SEP 16, 2025 Backblast! The Holy Barbarians are un-CHAINed thro Q: BearGryllz · 5 PAX WARMUP: Rucks off. Miscellaneous back-stretches in cadence. THE THANG: Rucks on. pulled golf cart with chains while following partners carrying 20# slamball toss, 80# Spartan Bucket, 40# sand kettle murder bunnies, and… THE ARMORY · SEP 15, 2025 Backblast! Doras in the corners Q: Cyclops · 12 PAX WARMUP: All Exercises called in cadence - windmills, imperial and hillbilly walkers, seal jacks, planks, down and up dogs and merkins and shoulder taps sprinkled in THE THANG: Dora’s in the corners. Each of four corners… ALCATRAZ · SEP 13, 2025 Backblast! 3 headed SL Q: Soup To Nuts · 8 PAX WARMUP: Skip ran us through his old site Q grounds with a plethara of stretches. Then decided to do a bunch of burpees at every street. THE THANG: passed baton to Warning Track who ran us to pull up bars for 5 pull… THE RANCH · SEP 11, 2025 Backblast! Round about Q: Rebound · 5 PAX WARMUP: windmills, cherry pickers, imperial walkers THE THANG: increasing reps from 10-40 by 10 Flutters, hello dolly, squats, my climbers, imperial walkers, LBC, merkins, ssh, shoulder taps, plank jacks. Mozy around… CURRAHEE · SEP 9, 2025 Backblast! No Distance, Just Work Q: maximus · 8 PAX WARMUP: Ruck over to Trailhead Park playground. Slick: Windmills, Squats, Merkins THE THANG: 25 Step-Ups (ea leg), 5 Man Makers, 10 Curls Repeat 25 Step-Ups (ea leg), 5 Man Makers, 10 Simbas Repeat Ruck back to the rock… SEP 8, 2025 Backblast! 4 Corners Q: Warning Track · 13 PAX WARMUP: Mosey THE THANG: 4 corners around Earthfare. 1/2 mile loop. Corner 1 (5 burpees), Corner 2 (10 squats), Corner 3 (15 merkins), Corner 4 (20 lbc's) MARY: No ANNOUNCEMENTS: All the things COT: Prayers and Praises ALCATRAZ · SEP 6, 2025 Backblast! Up yours! Q: Poppins · 8 PAX WARMUP: Yes. Usual suspects and some dynamic stretching followed by some plank work (side note: Fishstix is a badass and did a pre-workout with sandbags) THE THANG: Starfish Routine or as Change Order called it, “Spread… THE COACH'S BOX · SEP 4, 2025 Backblast! Fathers were Forged Q: Decibel · 4 PAX WARMUP: SSH x20, IWx15, HWx15, WMx10, CPx10, Merkinsx10, MCx10, PPx10, PPx10 THE THANG: Mosey to hill. At each light do 2 burpees to statrt then mode of transportation then 4 burpees at each light and end with 2 burpees… CURRAHEE · SEP 2, 2025 Backblast! Heavy Q: Fishstix · 7 PAX I borrowed this workout from Maximus with a few modifications. Most exercises were performed with ruck on. Ruck– Parking lot loop 2min Ruck Plank 20 Squats 20 Lunges (10 ea leg) 20 Dead lifts 20 Calf Raises Ruck with… THE FORT · AUG 30, 2025 Backblast! Pain Points Q: Deep Dish · 9 PAX WARMUP: mosey around WEP with some stretch stations THE THANG: do an exercise for points from the board, then run a lap around parking lot. Rinse and repeat for max points. See picture of board. We got about 3 miles… CURRAHEE · AUG 26, 2025 Backblast! Deuces, sandwiches and firearms… and th Q: Shady · 6 PAX WARMUP: wasn’t sure if we were joining the inning club or if the 2nd core principle was about to be challenged, but then figured out the run club had a new meet up spot. Started with SSH, cherry pickers, merkins, up and… THE ARMORY · AUG 25, 2025 Backblast! Slow and Intentional Q: backdraft · 12 PAX WARMUP: stretch, mobility THE THANG: 3 sets 20 reps- goblet squats,deadlift, reverse lunge, overhead press, skull crushers, merkins, upright rows, lawnmowers, alternating curls. MARY: ANNOUNCEMENTS: golf tournament… ALCATRAZ · AUG 23, 2025 Backblast! Keeping it simple Q: Time Machine · 7 PAX WARMUP: SSH, windmills, up/down dog, world’s greatest stretch THE THANG: Mosey to circle. Partner up, partner runs to bottom of Harbor Ct. Other partner AMRAP. Rd 1 CDD, Rd 2 LBC, Rd3 MT Climbers Rd 4 Merkins Rd 5 Jump… THE RANCH · AUG 21, 2025 Backblast! Stang Returns To The Ranch Q: Stang · 10 PAX WARMUP: 15 Hill Billy Walkers, 15 Windmills, 15 Moraccian Night Clubs THE THANG: Mosey to speed bumps at Middle School Drop Off Line. Each exercise starts at 4 reps then goes up by 4’s to 20 reps with a different mode… CURRAHEE · AUG 19, 2025 Backblast! GTE-esque Beatdown Q: Esso · 12 PAX We got about 3 miles of shuffling/running… Buy in - run almost a mile, 60 merks, 60 big boys (partner holding feet), all timed. With your partner, Shuffle run around the school and then a long pain station of ruck… AUG 15, 2025 Backblast! Steel City WK#1 EMOM Q: Grout · 17 PAX WARMUP: We started with a mosey around the parking lot and circled up for: • Side Straddle Hops – 20 IC • Hillbilly Walkers – 10 IC • Imperial Walkers – 10 IC • Cherry Pickers – 10 IC THE THANG: Each round was (EMOM)… CURRAHEE · AUG 12, 2025 Backblast! Good Times at Currahee Q: Decibel · 6 PAX WARMUP: IWx12, HWx15, WM x15 and Cherry Pickers x15 THE THANG: Load up with Ruck and Sandbags. Ruck to Hill and stop at each several lights: Squatsx25, Dips x25, Irkins x25 Repeat at 6 lights. End at PFHC parking lot… THE ARMORY · AUG 11, 2025 Backblast! AMRAP 4 Autism Preview Q: Divac · 14 PAX WARMUP: Some THE THANG: AMRAP: 400m partner run 31 KB Squats 69 KB swings 31 OH press 69 OH DB stationary lunges 31 burpees MARY: A little ANNOUNCEMENTS: Newsletter COT: Best part. “Marriage isn’t meant for our… THE FORT · AUG 9, 2025 Backblast! 50 at the Fort Q: Mark Nestel · 12 PAX WARMUP: the regular THE THANG: stations around the park and 50 burpee’s fir Decibel turning 50 MARY: ANNOUNCEMENTS: COT: