backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
514 backblasts mention “Shield”
THE FORT · NOV 22, 2025
Backblast! Three Strands of Strength
WARMUP: NASA led warmup. Slow mosey around the parking lot, ending near where we started for 10-20 of the following: - SSH - WM - MNC - IW - Produce Pickers The slow mosey to the front stage area of the amphitheater to…
THE RANCH · NOV 20, 2025
Backblast! Doom Loop
Started with a mosey run Warmup: SSH, Windmills, Imp walkers, Moroccan N/C, low slow squats, arm circles, peter parkers, plank stretches. Doom Loop: start on the line with 5 burpees, run to the wall and climb up/over…
RING OF FIRE · NOV 19, 2025
Backblast! New Beginnings
WARMUP: Short mosey around the parking lot and then stopped for warm up: 15 SSH, 15 IW, 5 burpees, 15 Windmill, 5 burpees, 10 Potato PickerS THE THANG: Started with 4 corners: 15 Merkins, 15 jump squats, 15 LBC, 15…
NOV 17, 2025
Backblast! Loredo & 3-Leaf Clover
WARMUP: Short mosey through the parking lot with a few warmup exercises. Then, grab a cinderblock and bring it to the intersection by the JROTC building. Leave it there and head to the track. THE THANG: For the first…
NOV 10, 2025
Backblast! The Artie
Today we honored Police Officer Arthur "Artie" Lopez of the Nassau County Police Department. Artie was part of the Emergency Services Unit and was killed in the line of duty in October of 2012 WARMUP: SSH, Morrocan…
THE RANCH · NOV 6, 2025
Backblast! Weinki on the fly
WARMUP: series of ssh and merkins THE THANG: I ran around and made up the workout on the fly and don’t remember the specifics. Lots of lunges. Lots of merkins of different varieties. Burpees. Wall muscle ups. Lots of…
RING OF FIRE · NOV 5, 2025
Backblast! No OYO Dora on Fire
WARMUP: Slow mosey around the student parking lot, then circle up near main entrance to school at AO Jones Blvd for 10-20 of the following: - SSH - WM - IW - MNC - Strawberry pickers Then mosey to the bus loop at corner…
NOV 3, 2025
Backblast! A shield sighting
WARMUP: Childs pose, SSH, cherry pickers THE THANG: ran approximately 4 miles with merkins and squats occurring occasionally MARY: lbcs, flutters, dollys, Rosalitas ANNOUNCEMENTS: bethel, 2nd F event at cyclops house…
OCT 23, 2025
Backblast! Nice New Pavement at WEP
WARMUP: Run to the top of Main Street and take a left and head to the WEP amphitheater. Then some windmills and Moroccan nightclubs. THE THANG: run around the nice new pavement at WEP. When you get back to the…
THE RANCH · OCT 16, 2025
Backblast! Hidden Valley Ranch
WARMUP: SSH, WM, CP, IW, Broga THE THANG: Mosey to SMS car loop 30 Reps of the following: Merkins Squats LBC’s Monkey Humpers - Run car loop Repeat above / 20 reps - Run car loop Repeat above / 10 reps - Run car loop…
VARSITY · SEP 26, 2025
Backblast! No rain, just The Thunder
Chest/shoulders workout: - Merkins - Seal jacks - HR merks - Moroccan night clubs - Derkins - Overhead claps - Incline merkins - Donkey kicks Back: 5 sets of 5 pull-ups Cardio - 20 LBCs IC / hill run - 15 Bomb jacks /…
SEP 25, 2025
Backblast! Don’t Carry Your Burdens Alone
Theme: How are you carrying your burdens? Think about these things: How the weight of your burdens feels as you physically move around. How hard would it be to carry multiple burdens at a time? How hard would it be to…
THE RANCH · SEP 18, 2025
Backblast! Cones and Reps at The Ranch
WARMUP: Quick mosey with a stop for mountain climbers, MNC, low slow squats THE THANG: Mozy over to Springfield Middle School where we placed four evenly-ish spaced cones the length of the drop off before you get to the…
SEP 13, 2025
Backblast! Inaugural The Fort 9/11 Memorial Stair
Nation Ford High School football field stadium 06:00 launch THE THANG: Inaugural The Fort 9/11 Memorial Stair Climb 9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as…
SEP 13, 2025
Backblast! Inaugural The Fort 9/11 Memorial Stair
When: Saturday 9/13/2025, 06:00 – completion Where: Nation Ford High School, Football Stadium Why: 9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was…
THE COACH'S BOX · SEP 11, 2025
Backblast! Remember 9/11 - Honor The Sacrifice
WARMUP: No. THE THANG: Grab your sandbag, shoulder it and run 5 laps around the perimeter of the parking lot, totaling an estimated 2,001m. Start at the parking lot "goal line": Pick up your sandbag, run 20yds, 24…
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…
AUG 28, 2025
Backblast! substi-Q at the pond
My boy Poppins blew out his hammy doing something in the shower... sounds wild... so I figured PAX could chase me around for 45 minutes instead. Pledge at 5:14 brief disclaimer and LFG Out and back route up main street…
COLOSSEUM · AUG 26, 2025
Backblast! Together we accelerate
YHC was asked by Halfback to join the Pax at Coliseum to discuss Shieldlock and the importance of locking up with another man or men to grow together towards acceleration. Weather was warm but less humid than normal in…
ALCATRAZ · AUG 23, 2025
Backblast! Keeping it simple
WARMUP: SSH, windmills, up/down dog, world’s greatest stretch THE THANG: Mosey to circle. Partner up, partner runs to bottom of Harbor Ct. Other partner AMRAP. Rd 1 CDD, Rd 2 LBC, Rd3 MT Climbers Rd 4 Merkins Rd 5 Jump…
JUL 31, 2025
Backblast! Multiples of 5
WARMUP: Mosey to Print Shop THE THANG: 5 pull-ups at the Print Shop. Run to parking lot at the corner of Williamson St and Watson St. for 10 merkins Down Williamson St hill to Fort Mill COG for 15 LBCs Up Academy St for…
RING OF FIRE · JUL 30, 2025
Backblast! Rings and Fires - 30JUN2025
WARMUP: Like we needed that. It was like 1000 degrees with 900% humidity. Warm? Yeah... we were covered. THE THANG: Grab a block. Head to the track. 5 manmakers (blockees) 10 goblet squats 15 curls 20 flutter w/press…
JUL 26, 2025
Backblast! Adopt a Highway - 3rd qtr 2025
WARMUP: Community Service THE THANG: Adopt a Highway MARY: ANNOUNCEMENTS: COT: 3rd Qtr 2025
THE HIVE · JUL 18, 2025
Backblast! Musical murder bunny Humper with a movi
: Warmup: MUSICAL 1 Devil went down to Georgia remix by State of Mine (3:37) 1 Base = Imp. Walkers 2 Chorus: Plank Jax 3 Solos: and walk-ChP 2 Country roads remix by Me first & Gimme Gimmes (2:11) 1 Base = Hillbillies 2…