backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
1,991 backblasts mention “Repeat”
ALCATRAZ · SUN JUN 21
America 🇺🇸 250
WARMUP: Wind Mills, Squats, Jumping Jacks, Cherry pickers, Arm circles (25 of each) THE THANG: 1st half McHale 4 corners of ball field sets of 25 for America :flag-us: 250 Carolina Drys Docks, Mountain Climbers…
LAZARUS · THU JUN 18
My AO (and region) VQ
WARMUP: SSH, Cherry Pickers, Imperial Walkers, Willie Mays Hayes, Good mornings THE THANG: Thang 1) Ran to the theater and rotated Hand Release Merkins, Dirkins, and Irkins in sets of 5, 10, and 15. Thang 2) moseyed…
RING OF FIRE · WED JUN 17
Zombified Q @ ROF
Coming back from a road trip late at night I managed approx 3 1/2 hours of sleep and found myself contemplating a 'no show' for my Q at ROF @ 4:30 in da morning. I recently had the honor of participating in our Greater…
THE HIVE · FRI JUN 12
Shanaynay In The House! Step Off!
Uno! Called no one as none of us won a game of Uno, but we all won for posting. Your Q went like this: Blue - Curls Green - LBC Yellow - Goblet Squats Red - Chest press Skip - Run +2 - pick 2 exercises, 2 reps +4 - 4…
THE YARD · SAT JUN 6
Tic Tac cone and Agility ladder
Warmup: MUSICAL 1. https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37) 1. Base = Imp. Walkers 2. Chorus: SSH 3. Solos: FRUIT PICKERS 1. https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix…
SLOW BURN · FRI JUN 5
Some of you need a Draw Four!
It’s time for a round of Uno! Play your cards and do the exercises as follows: Blue - Merkins Green - LBC Yellow - Squats Red - lunges Skip - Run +2 - pick 2 exercises, 2 reps +4 - 4 reps all 4 exercise Reverse - Repeat…
LAZARUS · THU JUN 4
MILGA
WARMUP: THE THANG: We mosied down to the road heading towards Red Ventures. At each light pole we did a round of 5 merkins, 10 big boys, 15 air squats, mosey to next pole and repeat. We did 10 poles. On run back up the…
SNAKE PIT · TUE JUN 2
No Uno For You!
This morning at the Pit we played a little Uno. Here are the rules. Blue - Curls Green - LBC Yellow - Goblet Squats Red - Chest press Skip - Run +2 - pick 2 exercises, 2 reps +4 - 4 reps all 4 exercise Reverse - Repeat…
RING OF FIRE · MON JUN 1
Honoring Navy SEAL Lt Brendan Looney with TMF trailer of pain
I was able to convince one of the Travis Manion Foundation managers (Chris) to bring one of their trailers of pain to honor a fallen hero. Today we honored 1st Lt Travis Manion’s best friend Lt Brendan Looney. They were…
SWEEP THE LEG · MON JUN 1
Little Baby Sandbags
THE THANG: partner up. One partner carries two 2lb sand bags, switch at each station. 1st stop- south state bank = 5 reps (4 count) SSH, seal jacks, plank jacks 2nd stop- culdesac of Patricia Lane = 15 Superman’s, 15…
KITCHEN SINK · WED MAY 27
On repeat
WARMUP: Yes: SSH, IW, HW, yoga w/ shoulder taps peter parkers THE THANG: 6 deadlifts 5 hang cleans 4 front squats 3 over head presses 2 manmakers Then move! We just did that on repeat. Like wiping down the counters…
THE BALLROOM · TUE MAY 26
Your Sweat is Your Consent
6 men shunned the fartsack for a the soggy parking lot of Pleasant Knoll Middle. Here’s what we did: Warm-up - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC) - 10 SSHs (IC) The Thang - .5 mile Mosey to the Track…
BLOCK PARTY · TUE MAY 26
Little Sandbag Babies
WARMUP: SSHs, broga, various dynamic plank exercises (i.e. plank jacks, peter Parkers) THE THANG: 2# sandbags held in each hand for duration of workout Performed each exercise in cadence followed by a parking lot loop…
DAWN PATROL · THU MAY 21
Blast the burpees
WARMUP: Side Straddle Hops, Squats, hillbilly walker,Peter Parker, Up Dog, Down Dog, Walk the Dogs THE THANG: Run to pond side (lpl fin) towards speed limit(25) symbol Do 10 reps of first exercise, run down hill (Lpl…
RING OF FIRE · WED MAY 20
Playing Games with Cindy…
WARMUP: SSH, IW, LBAC forward and backward. Full arm circles F&B. Merkins. Quick mosey to pump the blood and retrieve Cindy then to the games: THE THANG: GAME 1- ROF: each man holds (squat, Al Gore, plank) while the…
DAWN PATROL · THU MAY 14
Suns Out, Guns Out
WARMUP: Mosey around Kinsgley - SSH, low slow squat, imperial walkers, hillbilly walkers, moroccan nightclub, etc. THE THANG: After we mosey'd around for a little and completed warmup exercises, we found some rocks to…
MINNOW POND · THU MAY 14
7-14-21 M&M’s
WARMUP: The Pledge of Allegiance THE THANG: Mosey to corner of Pine and Leroy. A repeating ladder at each intersection, 7 diamonds at first intersection, back to bottom of ladder for 5 squats, 14 Regular Merkins at 2nd…
LAZARUS · THU MAY 14
4 Corner EMOM
WARMUP: SSHs, Windmill & stretchy things THE THANG: 4 10-minute EMOMs in each corner. Corner 1 - Full Body (5 exercises repeated 2 rounds) Minute 1, 6, – 10 Burpees Minute 2, 7 – 15 Merkins Minute 3, 8 – 20 Reverse…
KITCHEN SINK · WED MAY 13
Bag of Bad Decisions
Disclaimer Provided & 5 Core Principles shared thanks to BONES for keeping us honest : - FREE OF CHARGE - OPEN TO ALL MEN - HELD OUTDOORS RAIN OR SHINE - PEER LED ROTATION - END IN CIRCLE OF TRUST WARMUP: In cadence and…
THE ARMORY · MON MAY 11
Two’s company, three isn’t a crowd
WARMUP: Quick mozy followed by arm circles and Moroccan night clubs THE THANG: After the warmup, Pax headed over by a light in the parking lot for interval reps. With a timer, we completed 30 seconds on followed by a 10…
RING OF FIRE · MON MAY 11
Staff Sgt. Benjamin Noah Pennington
Staff Sgt Ben was KIA at Prince Sultan Air Base on March 8, 2026 due to injuries sustained in an attack by Iran in Operation Epic Fury. He was 26 years old, from Glendale, Kentucky. An Eagle Scout who knew from a young…
DAWN PATROL · TUE MAY 5
Blocks, Coffee, and Sandwiches
WARMUP: Windmill Moroccan Side Lunge Mtn Climber Downdog Updog THE THANG: 4 rounds of 4 exercises repeated at 4 corners. Reps increase at each corner: 5/10/15/20 Round 1 Merkins Jump Squats Crunches Side Straddle Hops…
SWEEP THE LEG · MON MAY 4
There and back x6
WARMUP: mosey to bottom of Brayden THE THANG: 20 merkins, 20 big boys then run up Brayden to the stoplight and do 20 squats and 20 calf raises then run down Brayden. Repeat 5 times to get 100 reps of each. Run back to…
THE FORGE · FRI MAY 1
Sandbag Sack Race – Now With Bonus Card Gambling!
It was supposed to be a straightforward sandbag game. It turned into a full-on comedy roast with heavy objects and bad ideas involving bear crawls. The sandbag passing was clunky as advertised, but the teamwork…