backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
572 backblasts mention “Mark Nestel”
SLOW BURN · FRI JAN 30
Backblast! A Celebration Trip to the Islands
WARMUP: Tried and true -- SSH, Windmill, Mtn climber, down dog, up dog, etc. mosey to Lowes THE THANG: Pax mustered near island at far entrance of Lowes. Completed a routine of doing some form of upper body exercise x15…
SOUL TO SOLE · THU JAN 29
Backblast! Frigid Rucking
THE THANG: Rucked 3.5 min around the Kingsleys ANNOUNCEMENTS: Break the Dam COT:
CURRAHEE · TUE JAN 27
Backblast! Ice Ice Baby
WARMUP: Very Cold - :cold_face: THE THANG: 3 miles of Rucking over icy and tough terrain. Hills and fellowship were abundant! MARY: Nope ANNOUNCEMENTS: Yes COT: Break the Dam and Readnewsletter
MON JAN 26
Backblast! Wheel of Pain Virtual Beatdown
WARMUP: No warm-up, just spun the wheel THE THANG: The wheel has a bunch of exercises on it. I spun the wheel, and we did the exercise. We did 125 burpees and 250 LBC's with a bunch of other merkins, lunges, squats…
THE FORGE · FRI JAN 23
Backblast! Because Miyagi gave me an unfriendly re
WARMUP: We did THE THANG: - Go to the rocks - 1st phase: - EMOM – 10/10/10 (15?) – curls, OHP, Bent over rows - 2nd phase: - 11s – Manmakers (leave the rock), jump squats – the run is to the cigar lounge and back (touch…
CURRAHEE · TUE JAN 20
Backblast! Deck of Death
WARMUP: Ruck for first 12ish minutes SSH Low slow squat Broga Toy soldiers Butt kickers Soccer hips THE THANG: Deck of cards Hearts - OH lunges Diamonds - merkins with ruck on Spades - swings Clubs - bent over rows…
THE FORGE · FRI JAN 16
Backblast! Accelerating vs Decelerating
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
BLOCK PARTY · THU JAN 15
Backblast! Zipper
WARMUP: The pledge of allegiance THE THANG: Run to old Hardee’s parking lot Provide directions to Pax to run right side zipper. At each end 10 merkins and 10 squats Run back to COT 3 miles 100 merkins 100 squats Most…
CURRAHEE · TUE JAN 13
Backblast! We came to Boogie
WARMUP: 2x loops on campus waiting for Boogie Down thinking he might think ao-currahee started at 5:15 instead of 5:00 THE THANG: Ruck to Decibel’s office across from TC Fire on Stonecrest.. some incline Merkins on the…
FLIGHT PLAN · MON JAN 12
Backblast! Trails Are The Better Option
WARMUP: THE THANG: Some ran trails others ran boring roads to Wally World MARY: Nope ANNOUNCEMENTS: Read Newsletter COT: Yes
ALCATRAZ · SAT JAN 10
Backblast! BOAPS for the win
WARMUP: Quick mosey SSH Windmill Low slow squat But kickers Karaoke Toy soldiers Inch worm merkins Soccer hips THE THANG: Handed off to Spider-Man for a terrible idea Mosey to back hill Start at bottom and run up one…
SLOW BURN · FRI JAN 9
Backblast! Festivais for the rest of us
WARMUP: running THE THANG: Festivus MARY: airing of Grievance ANNOUNCEMENTS: COT:
CURRAHEE · TUE JAN 6
Backblast! Friends don’t let friends skip leg day
THE MEN: 4 HIM (Highly Impressive Men) The Pre-Game (Warm-O-Rama) Four brave souls gathered at TCE to see if their knees still worked. After a brisk air-sniffing session, we jumped into the basics. 30 Side Straddle…
SWEEP THE LEG · MON JAN 5
Backblast! Prison Squats
WARMUP: Run to hill @Gold Hill Elementary and did 15 SSH THE THANG: 10 prisoner squats 10 big boys 10 merkins at every light pole up hit every light pole down w each 3 set exercise. MARY: running back to COT…
ALCATRAZ · SAT JAN 3
Backblast! Pyramid on a string
3 started out "bad idea" Saturday with a pre-run at 530. Rolloff shot for the stars (collusseum) and landed on the moon (IR). Fishstix decided a pre- ruck would be in his best interest (expected the Q to bring a…
SWEEP THE LEG · DEC 29, 2025
Backblast! BRR prep Hill repeats
WARMUP: mosey to bank Moroccan night club, cherry pickers, windmill, downward dog, honey mooner THE THANG: hill repeats with 4 station 1st 10 x merkins, 10 flutters, 2nd 10 x merkins 10 box cutters, 3rd 10 wide arm…
CURRAHEE · DEC 23, 2025
Backblast! Get the ruck outta here
SubstiQ for my boy Poppins as he recovers from a Hammy issue. Get better bro! WARMUP: circle up for IC SSH, produce pickers, IW, broga stuffs, and Mtn climbers THE THANG: Assortment of circuits 4rounds- 4 min ruck…
FLIGHT PLAN · DEC 22, 2025
Backblast! Running for the Harvest
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
ALCATRAZ · DEC 20, 2025
Backblast! Here, There and Everywhere
WARMUP: None until 3/4 of the way through the workout THE THANG: Mosey to pull up bars. Plank while each Pax does 5 pull ups. Mosey to pickle ball courts and do 20 monkey humpers. Mosey to wall and do: 25 dips, 20 step…
DEC 19, 2025
Backblast! Leg-Heavy, Imagine That
WARMUP: Run the entirety of the larger Teeter/Stockade lot then NUR up and back the main straightaway. THE THANG: Run to the circle at Stockbridge at the entrance to the apartments. 25 Squats & 25 Peter Parkers I/C Run…
CURRAHEE · DEC 16, 2025
Backblast! Curahee
WARMUP: THE THANG: We put on weight and walked around stopped and did some exercises. MARY: ANNOUNCEMENTS: COT: Bethel mens shelter on 1/1. Prayers for our aging parents,
SWEEP THE LEG · DEC 15, 2025
Backblast! Afton loops
WARMUP: pre-run Ben Casey thru parking lot down to Patricia lane and back to launch + 20 SSH THE THANG: Dave Gibson > Emory > Braden Pkwy > Afton Way with stops along Emory for houses with Christmas lights (total: 1…
ALCATRAZ · DEC 13, 2025
Backblast! Alcatraz
Normal warm-ups with lap around park. Partner up for Lazy Dora. 100 merkins, 200 squats, 300 LBCs. P1 does 10 merkins while P2 holds plank. Keep switching until 100 cumulative. P1 does 20 squats while P2 holds Al Gore…
THE RANCH · DEC 11, 2025
Backblast! Transparent Thought Life
WARMUP: 50xSSHIC followed by a short mosey to our first pain station. THE THANG: At the end of the warm-up mosey we found ourselves at the entrance to the loop at the front of the school. Played Catch Me If You Can with…