backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
160 backblasts mention “Rosie”
LAZARUS · MAR 6, 2025
Backblast! Fire Hydrant
WARMUP: Yea, of course. Warm up is important 4 corners at the Tide place Merkins Squats Dips Bomb Jacks changed mode of transport around THANG: Mosey to Red Ventures Stopped for Kracken Burpees additive merkins for the…
BUSHWOOD · MAR 5, 2025
Backblast! Webb of Fun
Warm-O-Rama Grandpa Jacks Grandma Jacks SSH Downward Dog Honeymooners Runners stretch Arm Circles Moseyed down to the bottom of the hill as we started our Jack Webb Inspired workout. Thang 1 - Merkin Jax 1:4 Ratio 1…
LAZARUS · FEB 27, 2025
Backblast! Pendulum of pain
WARMUP: grandpa jacks, hillbilly walkers, dynamic plank stretching, gravediggas THE THANG: ran towards RedVentures, stopped at Handels to do a quick set of Dark Helmets favorite lifting heavy chairs over head a few…
AMERICAN JACKAL · FEB 24, 2025
Backblast! Touchdown! … Or not
WARMUP: - Moroccan nightclubs - Cherry pickers - Windmill - Hillbilly walker Mosey down the hill to the football stadium. Stop at curb and 10 inclined merkins on curb in cadence, mosey, 10 calf raises on curb in…
THE HIVE · FEB 21, 2025
Backblast! Pyramid of Pain
WARMUP: SSH Moroccan night club Windmills Squats Swings Merkins THE THANG: Pyramid of Pain: With a partner: Partner A does the movement Partner B holds a plank, then switch after each movement Complete each round plus…
LAZARUS · FEB 20, 2025
Backblast! Eastside Mafia Snot Woggler
WARMUP: in cadence - SSH, windmill, Hillbilly Walkers, imperials, merkins THE THANG: mosey to the Farm house hill, partner Dora x 4: 100 SSH 200 marks 300 squats 400 lbc Mosey back corner of red stone parking lot 4…
AMERICAN JACKAL · FEB 17, 2025
Backblast! Bucket of pain, Trivia and Wheelbarrow
WARMUP: Overhead clap, Moroccan night club, side saddle hope and squats THE THANG: Bucket of pain / trivia with wheelbarrow push - pick an exercise card / trivia question, announce the exercise for the group, nur to the…
LAZARUS · FEB 13, 2025
Backblast! Audible
Due to lightning in the area YHC called an audible and we took it to the parking deck for a simple but effective beatdown. We warmed up with SSH, Imperial Walkers. Windmills and Mountain Climbers. The Thang: Lunge Walk…
SEABISCUIT · FEB 11, 2025
Backblast! Running, running, running
WARMUP: we came in hot THE THANG: Ran deep into a neighborhood, Luckily everyone knew where they were MARY: ANNOUNCEMENTS: Newsletter COT: Look out for your brothers.
AMERICAN JACKAL · FEB 10, 2025
Backblast! Post Super Bowl Hominy Grits
WARMUP: - Mosey a lap - Side Straddle Hop - Heels to Heaven - Imperial Walkers - Hillbilly Walkers - Windmills - American Hammer - Plank (remain in plank, then put right arm then left arm in air) SOUNDTRACK: See Amazon…
LAZARUS · FEB 6, 2025
Backblast! Pregame
We prepared ourselves for the Super Bowl. Starting with some cardio and full body workout. No overtime and we got our first win for the day.
AMERICAN JACKAL · FEB 3, 2025
Backblast! Hand off hut hut
Handoff to Rosie!
LAZARUS · JAN 30, 2025
Backblast! Med balls, sandbags and sledgehammers
WARMUP: Moroccan night clubs, low slow squats, low slow merkins. Windmills THE THANG: mes balls and sandbags were lined up. Pax formed a line and started tossing them over the shoulder, rotate, we had 9 bags of…
BUSHWOOD · JAN 29, 2025
Backblast! The shank at Bushwood
WARMUP: Mosey down to Forest Middle, SSH, Cherry Pickers, Windmill, Moroccan Night clubs, Merkins High knees, Karaoke’s, Lunges THE THANG: 10 Merkins, 10 CDDs, 10 Plank jacks, run the hill, repeat 3x 10 Jump squats, 10…
AMERICAN JACKAL · JAN 27, 2025
Backblast! Moderate or Not?!? American Jackal
Wet morning, decent amount of time under the walkways. Decent warmup after a weekend full of F3 events. Pairs of lower body exercises, in cadence, then sprint to end of walkway. New pair of exercises. 5 combos. Plus a…
6@6 · JAN 25, 2025
Backblast! Enter a workout title .... Blue53
WARMUP: no, it was cold THE THANG: mostly running MARY: Pusher .... coffee .... Freed To Lead ANNOUNCEMENTS: follow with D2DB COT: pre
LAZARUS · JAN 23, 2025
Backblast! People’s Q
We warmed up then passed the Q stick around for a gear workout.
SEABISCUIT · JAN 21, 2025
Backblast! Intervals at the Biscuit
4.0 miles total Jog to CHRS Marching Band parking lot 4 x 400s, sprint 100m, jog 300m 4 X 400s, sprint 200m, jog 200m Jog back
TRAINING GROUND · JAN 19, 2025
Backblast! Taking the Fishbowl Backwards
WARMUP: THE THANG: Academy St. to Monroe White St. stop at the intersection and the man with the bag walked backwards up to the top of the big hill to the abandoned parking lot entrance, then back down forward and go up…
THE HIVE · JAN 10, 2025
Backblast! Ring around the Rosie
WARMUP: Broke the rules by adding a mosey to a kettlebell workout. THE THANG: 7 minutes of 15 thrusters EMOM 2 Rounds of : single leg Romanian Dead lifts Flutters Merkins Curls for the girls Lunges Bent rows each arm |…
LAZARUS · JAN 9, 2025
Backblast! The Frozen Rosie @ Lazarus
WARMUP: The usual suspects: Side straddle hops, merkins, cherry pickers, moroccan night clubs THE THANG: Mosey to the garage. At each light post the PAX remembered all the core principles but took punishment anyway. At…
THE HIVE · JAN 3, 2025
Backblast! Interimsubstiq
WARMUP: ground work, non-ground work THE THANG: burpee chase, wall work, circuit MARY: ANNOUNCEMENTS: COT:
LAZARUS · JAN 2, 2025
Backblast! Cards & More
WARMUP: Grandpa Jacks SSH Windmill Imperial Walkers THE: We moseyed around the back of the theater around to the fountain. THANG 1 We had a game of Duck, Duck, Goose. While Lunge walking around one of the fountains one…
AMERICAN JACKAL · DEC 23, 2024
Backblast! No excuses!!!
WARMUP: mosey around the carpool loop + brief COP with usual appetizers THE THANG: mosey down to parking lot near baseball field for some side lunges, sideways bear crawls, bear crawls, crawl bears, sprints, Mary…