backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
195 backblasts mention “The Pirate”
RING OF FIRE · APR 16, 2025
Backblast! 10-20-30 for Bass's Bday
WARMUP: Mosey then SSH (57 times for Bass's bday), windmill, imperial walkers, hillbilly walkers, moroccan nightclub, and cherry pickers. THE THANG: Started off on benches - 2 sets, 10 each - step ups, inclined merkins…
APR 1, 2025
Backblast! April fools
WARMUP: mosey.. The Windmill, Moroccan Night Club, Imperial Walker, Merkins, downward dog, the honeymooner THE THANG: brick wall, 1x20 step ups each leg, 20 erkins, 20 dips. 5 sets of 3 x10 Merkins, LBC, box cutters run…
SWEEP THE LEG · MAR 31, 2025
Backblast! Grocery Bag of 2# Weights
Partner Up, 1 partner carries (2) 2# weights, other doesn't Run to end of parking lot near Duck Donuts, 10 SSH in cadence, switch 2# weights with your partner. Run to bottom of Brayden Pkwy, 10 SSH in cadence, switch 2#…
DAWN PATROL · MAR 20, 2025
Backblast! Everyone wants to be Double D
WARMUP: Mosey around the park with the following exercises throughout - SSH, cherry pickers, imperial walkers, hillbilly walkers, moroccan nightclub, windmill. THE THANG: Start with bear crawls at the roundabout, then…
MAR 19, 2025
Backblast! St Paddy's Day WOD
WARMUP: Our warmup consisted of Windmills, Imperial Walkers, Hillbilly Walkers, some downward dog and honeymooners THE THANG: We did 5 rounds of exercises The first 3 rounds were 17 reps of each exercise followed by a…
RING OF FIRE · MAR 19, 2025
Backblast! Shield is a lean mean pain making machi
WARMUP: Did couple exercises THE THANG: 4 rounds of board of pain In between exercises take 400m lap MARY: ANNOUNCEMENTS: Ruby and Splinter are training for Marathon :clap: :muscle: :bacon: COT: Be light in the darkness…
RING OF FIRE · MAR 12, 2025
Backblast! The Impossible Mile
20 men rolled out of bed and got better this morning. There were ruckers, runners, and bootcampers. Conditions were pleasant (44 and clear). Here’s what we did: The Thang “The Impossible Mile Challenge” - 1 Lap Burpee…
MAR 11, 2025
Backblast! Chasing Pots of Gold-en Corral
WARMUP: Brief but we managed a few Moroccan Night Clubs, Shoulder Taps, Boxcuttahs THE THANG: Mozy to the church where there was a cone in each parking lane. Pax ran the length of one lane and back the other in a U…
MAR 4, 2025
Backblast! DORA Rules at GC
YHC was honored to be given the Q stick at Golden Corral by Half Shell today. This represented my first trip back in the gloom at 100% since dealing with a post D2D bronchitis and my spirits were excited about the…
FEB 25, 2025
Backblast! Lot work
WARMUP: SSH Imp Walkers Hillbilly Walkers Michael Phelps Mountain Climbers Merkins Broga THE THANG: Bear crawl Indian run Dora 50 CCD 100 Imp Walkers 150 Squats 200 LBCs Cross the lot Lunge to other side of lot and do…
FLIGHT PLAN · FEB 19, 2025
Backblast! All of Them!
WARMUP: Disclaimer loosened up the vocal cords THE THANG: run out Richard Crossing to Front St, turn left to Berkshire, so 2 laps, return on Front/Richards Crossing Message at end referred to 33 yr anniversary for me/M…
CLYDESDALES · FEB 19, 2025
Backblast! Last prep before D2D
WARMUP: None THE THANG: We Ran. Some got 4 some hit 5 MARY: ANNOUNCEMENTS: Dam 2 Dam COT:
FEB 11, 2025
Backblast! Simple but Effective
WARMUP: 20 SSH 10 Windmills 10 Cherry Picker 10 Imperial Walkers 5 Burpees OYO THE THANG: Mosey to the Church Parking Lot B.L.I.M.P.S.S. Up and Down the Ladder Lap around the parking lot after each excercise 5 Burpees…
FEB 7, 2025
Backblast! North to South, not East to West
WARMUP: Mosey to the church for warmup - SSH, imperial walker, cherry pickers, hillbilly walkers, windmill, low slow squat, merkins, moroccan nightclub, plank, honeymooners, stretch calfs THE THANG: Dora (aka flat dora…
SOUL TO SOLE · FEB 6, 2025
Backblast! Rucking with…….thoughts, a Socratic and
WARMUP: Nope - off at 0500 THE THANG: Ruck and insert exercises at different points along the 3 mile route. Merkins with ruck on Calf raises Peter Parker’s Parker Peter’s Incline merkins with Ruck on Squats Lunge walks…
FEB 4, 2025
Backblast! Sterilization
WARMUP: Mosey to the backside of HT to enjoy the smells and do some warmup exercises - SSH, windmill, imperial walkers, hillbilly walkers, cherry pickers, Moroccan nightclub, merkins. THE THANG: Mosey back to front…
SWEEP THE LEG · FEB 3, 2025
Backblast! Smiles with Some Miles
WARMUP: SSH, Windmill, Plank position then honeymooner and downward dog a couple of times THE THANG: Ran a U starting from Earthfare to Gold Hill Middle and back with Exercises being 10 burpees, 10 Squats, and 10 big…
JAN 30, 2025
Backblast! Mostly run and 150 plus Merkins
WARMUP: nope THE THANG: 1.7 mile loop (main street-Tom Hall-Banks-Academy) 3 stops 20 merkins each stop. MARY: no ANNOUNCEMENTS: D2D COT: a lot
CLYDESDALES · JAN 29, 2025
Backblast! The Pirate and The Twister were at Clyd
WARMUP: yes, in fact it has warmed up, most accepted 40 as the temp, some argued feels like 36 THE THANG: loop through Kingsley, down 21, to the front of the hospital, across the street from launch, then back. most did…
JAN 28, 2025
Backblast! Blimps at the GC
Short disclaimer then jog around back of center for warm-ups. Normal stuff: SSHs, imperial Walker's, low slow squats, merkins, Peter Parkers, Parker Peter's, and MNCs. Mosey to back hill for accumulating BLIMPS. 5…
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
DAWN PATROL · JAN 23, 2025
Backblast! 18 degrees and toasty
WARMUP: mosey to coupons (rocks) with karaoke, butt kickers, and high knees along the way. THE THANG: 3x rinse and repeat 8 exercises, all in cadence: Merkins 15 Peter Parkers (from elbow plank position) 30 Curls 15…
FLIGHT PLAN · JAN 20, 2025
Backblast! Keep the heat up- Flight Plan
WARMUP: Put hat on THE THANG: Run down market Left on Shady Grove Take trail at back of YMCA lot Follow up 6th Baxter to Sutton Right on Sutton to market Back to Shady Grove Rinse and repeat 3-4times or 3.5-4.5mi MARY…
JAN 17, 2025
Backblast! Honoring 809
WARMUP: SWIMS - 20 SSH (dc) - 10 WM - 15 IW - 15 MNC - 15 Strawberry Pickers THE THANG: Today we honored York Co. Detective Mike Doty, Badge No. 809, who's End of Watch (EOW) was 7 years ago today, 1/17/2018…