backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
500 backblasts mention “Ruby Slippers”
THE YARD · SAT MAR 7
Backblast! Rhythm Is Going To Get You
WARMUP: Stretch lab, mosey around road pilons to the tune of Rocky's Gonna Fly Now, People's Chair with a burpee count, Plank Jacks & SSH THE THANG: 4 Corner Draw-each corner of the parking lot equipped with decks if F3…
RING OF FIRE · WED MAR 4
Backblast! Deck O'Pain
WARMUP: Slow Windmills, Imperial Walkers,Hillbilly Walkers, Stretching THE THANG: We had a DeckO'Pain HEARTS - MERKINS DIAMONDS-SSH SPADE-CDD CLUBS-BIG BOYS JOKER-BURPEES After the Deck we traveled over to the pullup…
THE YARD · SAT FEB 28
Backblast! 4 Corners & More
WARMUP: Motivator Imperial Walkers Stretchy Things THE THANG: Thang 1 - Four Corners Escalator Corner 1: 10 Merkins Run to corner 2 Corner 2: 10 Merkins, 20 Squats Run to corner 3 Corner 3: 10 merkins, 20 Squats, 30 Big…
THE COACH'S BOX · THU FEB 26
Backblast! Playing with Bricks at the Box
WARMUP: PAX grabbed bricks from the back of my vehicle and then moseyed around the corner of the school to find cover. THE THANG: Had 3 JWebbs planned, only completed 2 1st JW - 1:4 ratio finishing at 10:40…
RING OF FIRE · WED FEB 25
Backblast! Football Field Follies
WARMUP: Windmills, Imperial Walkers, Hillbilly Walkers and some stretching downward dog and hinetmooners THE THANG: We were on the football field every numbered yard line you had an exercise, you ran to the yard line…
RING OF FIRE · MON FEB 23
Backblast! Pfc Shawn Falter
WARMUP: 20IW, watch Senator show up in shorts in awe, 10 Cherry Pickers, 15 HW, Down/Up Dog, stretching and then plank for Shawn’s story. THE THANG: Shawn loved and played Varsity Basketball and Football. Brought some…
RING OF FIRE · WED FEB 18
Backblast! Q-Fusion
A litte Q-fusion this morning at ao-ring-of-fire. I noticed several Pax running around the AO before kick-off time. Most getting some extra miles before the Dam to Dam relay. I noticed Olaf running and I thought I had…
SEABISCUIT · TUE FEB 17
Backblast! Pirates route
WARMUP: Run slower THE THANG: run faster (see map) MARY: run the parking lot ANNOUNCEMENTS: Lots of opportunities to go for runs COT: Patience, one key is setting aside your expectations.
RING OF FIRE · WED FEB 11
Backblast! King of Ring - IPC Style
Workout inspired by IPC Killer Bs, modified the routine a bit, still sucked, but better for it. WARMUP: 50xSSHIC at COT, moseyed to the FB field, 5 burpees OYO, ready to work. THE THANG: Start on goal line Broad Jump to…
THE YARD · SAT FEB 7
Backblast! Not A Moderate Workout
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Mosey around the parking lot The Thang: 1. Light Poles: Light Pole 1: 10 Merkins Light Pole 2: 15…
RING OF FIRE · WED FEB 4
Backblast! Block/Bar/Hill Blender at Ring of Fire
WARMUP: SSH, Imperial walkers, cherry pickers, merkins THE THANG: 2 rounds of block work: 15 thrusters, 15 curls, 15 decline merkins, 15 overhead extenstions. Followed by 10 min partner circuit: Partner A did 10 pull…
BLOCK PARTY · TUE FEB 3
Backblast! Accumulator
WARMUP: SSH and Windmills while Beaker geared-up and joined us. Ran to the new parking lot at the top of main for more warm-up: Imperial Walkers Hillbilly Walkers SealJacks Plank Punches Travoltas THE THANG: Ran to…
COCKPIT · MON FEB 2
Backblast! Not OTB
We took turns call exercises on several stops around the Hugh school. WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE YARD · SAT JAN 31
Backblast! Crawling in a winter wonderland
Did an under the canopy gauntlet with bear crawls, toy, soldiers, lunges, merkins, step ups, and a whole bunch of abs. Called on the fly to adjust for weather.
RING OF FIRE · WED JAN 28
Backblast! Track, Block, Bars, Hill
WARMUP: 20 SSH IC 10 Windmills IC 10 Cherry Picker IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 5 Burpees OYO THE THANG: 1. Track Work: 800m Nur Charge to Run Stop every 200m 15 merkins, 20 squats 2. Coupon Suck: 4…
THE YARD · SAT JAN 24
Backblast! Basketball Legends
WARMUP: "Tip -Off" - Warm-Up “Tip-Off” - Circle-up, all reps in cadence - Side Stradel Hops-15 - Windmills-10 - Imperial Walkers-10 - Low Slow Squats (hold) 5 - Mountain Climbers 30 - 1 Burpee (Bobby Hurley & Merkins…
THE YARD · SAT JAN 17
Backblast! Noterate
WARMUP: yea. but with accumulating burpees interspersed THE THANG: Mosey a tad: to some good island based parking lots 6-7 with curb alberts and mike tysons mode of transit: bear crawl/crawl bear 6-7 with squats and…
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…
RING OF FIRE · WED JAN 14
Backblast! King of The Ring Round 1
Warm-Up: SSH – 25 IC Imperial Walkers – 15 IC Merkins – 10 IC Low Slow Squats – 15 IC Moroccan NC – 15 IC Windmills - 10 IC Strawberry Pickers - 10 IC The Thang: Perform a Ladder: (Start with 5 reps; Add +5 each round…
COLOSSEUM · TUE JAN 13
Backblast! Gear WO @ The Colosseum
Read some backblasts and decided to bring some toys to the Colosseum for all the PAX to enjoy as a means to change it up a bit. WARMUP: Moseyed to the loop at the front of the school where gear stations were set-up…
RING OF FIRE · MON JAN 12
Backblast! The Hall Charge
We honored Thomas Lee Hall this morning. Tom was a member of Fort Mill's National Guard, Co. G. Company G left Fort Mill to join the Old Hickory Division at Camp Sevier in Greenville during October 1917. The men knew…
THE YARD · SAT JAN 10
Backblast! Don’t Stop
WARMUP: We warmed up. THE THANG: Headed to the light poles al did something similar to a suicide. Repeat each exercise at each light pole going and coming back. 20 squats 20 SSH 20 raise the roof 20 lunges 20 merkins 20…
THE YARD · SAT JAN 3
Backblast! Moderate +
WARMUP: - Windmill - Side straddle hop - Cherri picker THE THANG: 1. DORA - Almost 1. 40 Burpees 2. 60 Merkins 3. 80 Squats 4. 100 LBCs 5. 120 Side Straddle Hop 1. 3 pain station - 5, 10, 15, 10 reps 1. Station 1 1…
THU JAN 1
Backblast! Crossroads Between 2025 and 2026
10 Minnows, 2 runners (BassOMatic, Wegmans), 1 rucker w nutsniffer (Cake Boss and Jarvis) WARMUP: Nah THE THANG: Mosey on over to the corner of Academy and Withers, via Main to Confederate. Academy and Withers is the…