backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
583 backblasts mention “Shady”
THE FORT · NOV 8, 2025
Backblast! It's about community
WARMUP: The heartstrings got loosened up out of the gates as Warning Track unloaded some baggage from a tough week, acknowledging the challenges of Living Right through the Flux of life and the importance of showing up…
NOV 6, 2025
Backblast! Run, Do The Thing, Repeat
After a prompting from Farmers Only (On Q elsewhere today), I decided to recycle a workout from last year. WARMUP: No THE THANG: Run to a stop, do exercises, run to the next, etc... The first 3 stops had 3 exercises at…
CLYDESDALES · NOV 5, 2025
Backblast! Pray for Jamaica
WARMUP: sure THE THANG: Out and back - 4.3mi L on Munn R on Harris R on Sam Smith R on Choate L on Drew L on Sharon Lee R on Sutton Out to 6 Baxter MARY: nah ANNOUNCEMENTS: 4Bs, Xmas party COT: prayers for Jamaica…
COLOSSEUM · NOV 4, 2025
Backblast! 11s and Pyramids
Light yog with normal stretchy warm-ups. 11s using 2 light poles for run length. Bomb jacks on one end and flying squirrels on the other. Leg pyramid: 10 froggers, 20 squats, 30 mtn climbers, 40 lunges (single count)…
LAZARUS · OCT 30, 2025
Backblast! GTL at the ramp
WARMUP: 25 SSH, 10 Cherry Pickers THE THANG: Mosey to the Parking Garage high knees, butt kickers, toy soldiers, karaoke Arrive at garage Hold plank and do low slow merkins until the 6 came in. Level 1: • 10 Low Slow…
BLOCK PARTY · OCT 28, 2025
Backblast! Didn't get Munsoned
Old pros so quick disclaimer and we were off. Mosey to pharmacy for start of broken apart motivator. 6 exercises: 10 merkins, 10 mtn climbers, 10 squats, 10 lunges, 10 seal jacks, and 10 bomb jacks. Repeat sequence but…
THE HIVE · OCT 24, 2025
Backblast! Goat Rodeo
WARMUP: Flutters and SSH THE THANG: 4 rounds of: 10 goblet squat 10 rdl each leg One arm oh carry lunge walk around 100’ Mary 3 rounds of: Bear crawl with bell 10 snatch each arm 10 thruster each arm Mary 5, 10, 15 reps…
BLOCK PARTY · OCT 21, 2025
Backblast! What’s your WHY?
WARMUP: Yes THE THANG: Mosey to Print Shop Partner Dora 25 - Pull Ups 50 - Dips 75 - Squats 100 - LBCs *Partner run around the building Mosey to lot at top of lot at Watson and Monroe White 5 burpees Mosey to COG lot…
SLOW BURN · OCT 17, 2025
Backblast! so much chatter at slowburn
WARMUP: windmill mosey, imperial walkers, hillbilly walkers, low slow squats THE THANG: Dora with merkins, squats, crunches. Other guy runs loop. Lunge walk then bearcrawl, across the parking lot. Goldilocks squats…
OCT 16, 2025
Backblast! Zipper backwards
WARMUP: run to new Arbis parking lot, plank for the 6, then 10 burpees oyo. Run 2 blocks straight on Spring st, plank and do 10 Merkins OyO. Run down two More blocks on Spring and plank then 10 mike Tysons. Run down to…
BUSHWOOD · OCT 15, 2025
Backblast! Bushpit Dual Q (or Q Duel?)
Rock, Scissors, Paper for who took the warmup: Birdcage won WARMUP: - Indian run THE THANG: OldBay Part 1: Run to first of 4 cones set up to cover a large area for "Catch me if you can". Pax partner up, size doesn't…
THE BALLROOM · OCT 7, 2025
Backblast! Broken doesn’t mean stop
WARMUP: With Bass on the mend, he still showed up to put in work and modified as needed. Smart man for knowing how much he can push as we needed his fellowship this morning. Started out with: SSH, windmills, cherry…
AMERICAN JACKAL · OCT 6, 2025
Backblast! Jacked up at Jackal
WARMUP: 8 (Drop hunted for us later) gathered to enjoy the cooler temps. Quick mosey to the bottom of the hill for: SSH, windmills, cherry pickers, low slow squats, merkins, a few lower back stretches. THE THANG: At the…
LAZARUS · OCT 2, 2025
Backblast! Island Hopping at Lazarus
WARMUP: Yep, we had a little warm up so as not to blow a hammie. THE THANG: Chest exercises, lunge walks bear crawls, burpees, shoulders, legs and core.
KITCHEN SINK · OCT 1, 2025
Backblast! Full gear. Go.
WARMUP: Gathered with all the gear we could find in trunks and truck beds. First we did a quick mosey around the parking lot. Then the infamous 33x11 warmup, thanks to Cha-Ching. YHC messed up at first by doing 33 SSH…
KITCHEN SINK · SEP 24, 2025
Backblast! Improve VO2 max per Dr. Attia’s 4 by 4
WARMUP: - Down Dog with Calf stretch’s - Laying Pigeon L/R - Stabilizers L/R THE THANG: Go all out on workout sets and push yourself into Zone 5 - 4 minutes of Clusters x 4 minutes sandbag loaded walk. - 4 minutes of…
SNAKE PIT · SEP 23, 2025
Backblast! Bad ideas proliferated
WARMUP: yes THE THANG: stupid: Barbarian Clean and Press 5 reps for 8 rounds Farmers Carry between rounds 50 Swings 40 Goblet Squats 30 Merkins 20 Jumps Squats 10 Man makers 2 Single Arm Swings 2 Snatch with a press 2…
THE HIVE · SEP 19, 2025
Backblast! Minimal running is just fine
WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers. THE…
BUSHWOOD · SEP 17, 2025
Backblast! Soft field, all work
WARMUP: Gathered for a quick disclaimer, no FNGs, ran about 200 yards. SSH, cherry pickers, windmills, merkins, squats, and some stretches. THE THANG: Ran over to the football field with a few small stops. Based on the…
SNAKE PIT · SEP 16, 2025
Backblast! Tabata is a malt liquor
Being on Q is an honor! Take it seriously and be prepared! WARMUP: Dynamic warm up moving around parking lot holding KB in air stops including: Hillbilly Walkers Low slow squats Imperial Walkers Moracan night clubs Sumo…
FLIGHT PLAN · SEP 15, 2025
Backblast! 2 loops - fruit loops!
WARMUP: yes THE THANG: Loop 1 (2.5mi) L on 160 L on Sutton L on 6th Baxter L on Drayton Court YMCA trail back to the Y parking lot Shady Grove Crossing R on Market Loop 2 (1.2mi) L on 160 L on Sutton L on Clarke Elliot…
THE HIVE · SEP 12, 2025
Backblast! 5 for 5 at The Hive
WARMUP: Yea, a good one. Humane Burpee THE THANG: Right Side: 5 Snatches 5 Overhead Lunges 5 Cleans 5 Swings 5 Rows 5 Merkins w/ hand on the bell Repeat on the left did 5 round in between had guys explain their name…
SLOW BURN · SEP 5, 2025
Backblast! 20 by 10’s at Slow Burn
Mosey warmup Exercises in cadence (20) followed by mode of transport, then 10 more IC, run back to starting point - merkins/lunge walk - Squats/bear crawl - Big boys/toy soldiers - Handrelease merkins/lunge walk …
SEP 4, 2025
Backblast! 11s and miles
WARMUP: pledge THE THANG: run to church corner down academy do 1 merkins. Then run all the way up hill to print shop then to pull up bars. Do 11s with pull ups and toes to bar. Run back past ABC store turn right on…