backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
8,801 backblasts
SLOW BURN · DEC 5, 2025
Backblast! Stole from Dojo
It was raining, so we ran straight for the Lowe's Contractor covering. WARMUP: Standard fare of SSH, IW, Hillbilly Walkers, Butt Kickers, High Knees, etc, then loop around Lowe's THE THANG: This was stolen from Dojo…
THE HIVE · DEC 5, 2025
Backblast! EMOMS in the rain
Mosey to pavillion SSH Windmills Seal Jacks MNC Mountain climbers Stretch 3 10 minute EMOMS with a 3 minute rest in between Emom 1 10 merkins w/bell 15 Squats EMom 2 10 curls 5 each arm 10 Tri extensions Calf raises…
DAWN PATROL · DEC 4, 2025
Backblast! Brick by brick/Post by post
WARMUP: Did some moseying around with SSH, Hillbillies, and Squats THE THANG: A Dip/Derkin 11 at the Ampitheater/ mosey to the Stairs in Textile Way / pax planked and elbow planked while one at a time went up/down…
LAZARUS · DEC 4, 2025
Backblast! 12 Days of an F3 Christmas
WARMUP: Grandpa Jacks, SSH, and some stretchy things then mosey to the front of the theater. THE THANG: This Beatdown was brought to you by everyone’s favorite Christmas Song, the 12 Days of Christmas. We went through…
THE COACH'S BOX · DEC 4, 2025
Backblast! Modified Belle Ringer
WARMUP: Set-up for the workout, guys showed up, gave the disclaimer, and we completed SSHx10IC at each station with 1 burpee OYO as the exercise and flow was explained. Came back to the center to start. THE THANG…
DEC 4, 2025
Backblast! Park to Calhoun
WARMUP: it was cold. we'll warm up on the run THE THANG: cover distance stop for: 5 burpees 10 merkins 15 squats added some lunges once did some leg lifts after a muscle up twice bear crawled the length of Calhoun St…
THE RANCH · DEC 4, 2025
Backblast! Jack Webb Meets Track and Field
It was a balmy morning at The Ranch but the fellowship and mumble chatter kept everyone warm. Thang: Headed over to the track for an Indian run with burpees. 4 Laps followed by a Mr. Jack Webb. Jack Webb - 1 Merkin and…
SOUL TO SOLE · DEC 4, 2025
Backblast! Dozens at S2S
WARMUP: Wide, regular, and diamond half merkins in cadence, alternating with wide, regular, and close ankle half squats in cadence. THE THANG: Partnered and alternated burden carries of sandbags, kettlebells, Spartan…
KITCHEN SINK · DEC 3, 2025
Backblast! Diaper Board Circuits
WARMUP: SSH, Bent over Rows, sandbag hear hug with a march. mosey around the lot with some shuffles, high knees and butt kickers THE THANG: 3 circuits. 10 minutes each. 1st circuit - 4 exercises -Bear hug squats x15…
BUSHWOOD · DEC 3, 2025
Backblast! A bunch of EMOMS and Gratitude
Warmup: SSH IC x 20 Windmill IC x 10 Seal Jack IC x 20 MNC IC x 20 Plank Jack IC X 15 Lap Series of 3 10 minute Emom’s with 3 minutes of rest/recovery lap in-between Emom 1 10 Burpees Every minute on the minute Emom 2…
CLYDESDALES · DEC 3, 2025
Backblast! Kingsley loops
WARMUP: none THE THANG: right on Mun left and Kingsley park circle, cross over 160 to Kingsley do as many loops as possible, head back MARY: none ANNOUNCEMENTS: Christmas Party COT: keep several father in laws and…
RING OF FIRE · DEC 3, 2025
Backblast! Ice Ice Baby - Board pushing
WARMUP: Short: SSH, windmill, down dog, Honeymooner, Down Dog, sprinter stretch Partner up with similar size guys. Each pair gets a brick and 2x4 board. Mosey to stadium THE THANG: All line up at the track by the…
DAWN PATROL · DEC 2, 2025
Backblast! 12 Days of Christmas Ladder
Celebrating the 12 days of Christmas as the holiday decorations were recently assembled at WEP with a ladder workout with 2 exercises and 5 flights in descending and ascending counts. WARMUP: 3 variations side straddle…
SEABISCUIT · DEC 2, 2025
Backblast! Singing in the Rain
WARMUP: No, too cold THE THANG: Run down and up through Dominion Bridge, Over to Catawba Ridge HS, loop around the property then over to Forest Creek MS, loop around the property and back through Dominion Bridge and…
CURRAHEE · DEC 2, 2025
Backblast! Wet Tour of Tega Cay
WARMUP: none THE THANG: Brisk walk and some shuffling down Gold Hill, past ao-golden-corral, down 160 to Walmart where we met fishstix and Halfback (GB) for some squats and up Hubert Graham to the awning at the school…
COLOSSEUM · DEC 2, 2025
Backblast! Blue Light Special
Rainy and cold morning. Chatted with Crystal Lake yesterday about meeting at Walmart. Glad I was not part of his fast paced Q. Started our journey to Walmart, stopping at a few light posted for exercises. As we crossed…
SNAKE PIT · DEC 2, 2025
Backblast! Dos Amigos
It was a cold and stormy morning. Santa came early and so the first 12 Days of Christmas WOD is here! As it was nasty we moved across the street to American Jackal Land for cover. Went like this. 1-run (in place) 2…
THE BALLROOM · DEC 2, 2025
Backblast! How to use a stopwatch
Yes, it was raining at the ballroom. However, the most noticeable item was trying to figure out how to use the stopwatch on my iPhone. Through multiple failed attempts old Bass suggested that I ask Siri to do a timer…
BLOCK PARTY · DEC 2, 2025
Backblast! Cold & Wet...What's Your Point
It's high-30's & really, really wet. And? WARMUP: Not so much. THE THANG: Run to the covered stage at WEP. (5) 6ct Burpees (10) Jump Squats (15) Merkins (20) Low Slow Squats (25) Flutters I/C Run to Ft Mill Church of…
DEC 2, 2025
Backblast! Fellowship means more when conditions a
Conditions this morning were…subpar (38 degrees and rain). However, that didn’t stop two of us from having great conversation and a solid workout. Here’s what we did: Warm-Up - Mosey to Oakcrest Prep - Middle stretch, L…
AMERICAN JACKAL · DEC 1, 2025
Backblast! Date with Cindy
WARMUP: Absolutely, too old not to THE THANG: Moseyed to the High School where someone had left some Cindy’s out and a winkie. Had an escalator, 10 reps was the count, adding an exercise after each round. Ran to the…
FLIGHT PLAN · DEC 1, 2025
Backblast! The Winter of Wegs’ discontemt
WARMUP: Too cold THE THANG: in the words of Rev. Al Green, “Take Me To The River”runners ran to the River & back. Ruckers did they own thang MARY: nope ANNOUNCEMENTS: The Usual COT: prayers & praises
THE ARMORY · DEC 1, 2025
Backblast! Surrogate BB for 12/1
WARMUP: while the posting numbers are inaccurate, due to the many folks that don’t find the BB system worth their time… Some of us enjoy seeing the numbers climb. Getting these done increases the accuracy of that, and…
SWEEP THE LEG · DEC 1, 2025
Backblast! What it is to be a Good Man
WARMUP: In Cadence: Imperial Walkers, Cherry Pickers, Hillbilly Walkers & Windmills. Counted off. THE THANG: Took off for a basic run and boot. 3.02 miles with stops along the way. Pain Station stops included: merkins…