backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
5,616 backblasts mention “MP”
LAZARUS · APR 24, 2025
Backblast! Tour de parking lot
WARMUP: SSH Imp Walker Hillbilly Walker Low slow squat Merkin BROGA THE THANG: Bear crawl Merkin compound Stair run ab gauntlet Bear crawl CCD compound Dora Slam ball Jump rope Dips Overhead press 2 sets and switch…
APR 24, 2025
Backblast! Murph prep 2.0
WARMUP: Mosey and five reps at each pain station starting at the furtherst one out. Pain stations were: Burpee. Jump squat. Hand release merkins. Squats. Merkins. And pull ups. THE THANG: Home base was at pull up bars…
KITCHEN SINK · APR 23, 2025
Backblast! Sandlot Stations ?
Disclaimer Shared and Injuries reported WARMUP: All x 10 Windmills Cherry :cherries: Pickers Hillbillies Walkers Imperial Walkers Mosey around lot THE THANG: Circuit Training composed of 3 Rounds with 8 Stations and 3…
BUSHWOOD · APR 23, 2025
Backblast! Squirrels and light poles
WARMUP: count was 20 for the following SSH, hillbilly walkers, imperial walkers, Moroccan Nightclubs THE THANG: Credit goes to Kermit for the ao-the-ballroom Q yesterday. A slight modification due to the soreness factor…
CLYDESDALES · APR 23, 2025
Backblast! Wow that was a lot of hills
WARMUP: None THE THANG: Head out to Munn to Harris make a right and a Right on Spring Blossom cross Sutton onto Sutton View past the Anchorman estate into Masons Bend and back. Some how it was uphill both ways?!? MARY…
RING OF FIRE · APR 23, 2025
Backblast! Up Tempo @ ROF
WARMUP: Ran a warm up lap around the NAFO track and led the PAX to the bleachers. THE THANG: Asked the PAX to partner up. Bleacher Runs: Partner 1 sprints up the bleachers and then moseys back down, complete 2 trips…
COLOSSEUM · APR 22, 2025
Backblast! What’s a Walkin’ Merkin!?
WARMUP: Side-straddle hop, Strawberry pickers, Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips THE THANG: - Run 1/2 Mile - around the MS…
THE BALLROOM · APR 22, 2025
Backblast! Burpees at the Ballroom
DISCLAIMER: Disclaimed, they were shocked. WARMUP: Mosey 20 SSH IC 10 LSS IC 10 Windmills IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 10 MNCs IC Yoga THE THANG: Burpees at the light poles Run to first light pile…
APR 22, 2025
Backblast! Grassys Durag
WARMUP: Mosey to church and then following exercises - SSH, windmill, imperial walker, cherry pickers, hillbilly walkers, Moroccan nightclub, merkins, 6 inches, etc. THE THANG: Start with 7’s in the church parking lot…
AMERICAN JACKAL · APR 21, 2025
Backblast! Birthday Beatdown
WARMUP: SSH Merkins Windmill Mosey to the bottom of the hill THE THANG: PAX divided into two groups at bottom of hill One PAX from each group run to top of hill and back - pick up a partner and carry them to top of…
APR 21, 2025
Backblast! Anna @ AKA
WARMUP: dynamic plank exercises (merkins, peter parker, plank jacks, parker peter) with upward dog<>downward dog variations sprinkled in, ending with child's pose THE THANG: "Anna" partner WOD (see attached image) MARY…
THE YARD · APR 19, 2025
Backblast! Ass Kicking April - Yard
WARMUP: Mosey to warmup - SSH, windmill, imperial walker, cherry picker, hillbilly walker, Moroccan nightclub, merkins, calf raises. THE THANG: Mosey to parking lot with track to complete 7 of diamonds - 4 laps around…
DAWN PATROL · APR 18, 2025
Backblast! 10-20-30 Back to Back Days
WARMUP: Mosey and then SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, plank, merkins, walk the dog, honeymooners, etc. THE THANG: Utilizing 3 islands in the parking lot behind Panera, we did…
APR 18, 2025
Backblast! Ass kickings only
WARMUP: Windmills, SSH, Low Slow Squats THE THANG: 4-corners 5–10-15-20-25 Merkins, Squats, LBC’s, HTH 5-10-15 Wide arm merkins, lunges, V-ups, Big boys Mosey from COT to behind Oriley’s and participate in 11’s on the…
SLOW BURN · APR 18, 2025
Backblast! Skip Joyfully
WARMUP: SSH – 20 IC • Imperial Walkers – 15 IC • Windmills – 10 IC • Arm Circles – 10 fwd / 10 rev • Hillbillies – 15 IC • Mosey (~1/4 mile loop or parking lot lap) THE THANG: Part 1: Partner Dora (10 minutes) Pairs of…
THE HIVE · APR 18, 2025
Backblast! small but mighty
WARMUP: Mosey, WM, Moroccan, imperial, merkins, downward dog, honey mooner. THE THANG: 3 x 15 curls, triceps, one arm overhead press 3 man makers, lap 3x15 kettle merkeins, goblins squats, flutters w press 3 man makers…
LAZARUS · APR 17, 2025
Backblast! Hardwood Sighting and 24 Islands of Fun
F3 Lazarus Bootcamp - 4/17/25 Warmup: SSH Imperial Walker Windmill Hillbilly Walker Cherry Picker Merlin Peter Parker’s The Thang: 24 Islands of Fun Do 12 reps at each parking lot island of the exercise below. There are…
THE RANCH · APR 17, 2025
Backblast! tour de my life
WARMUP: mosey then windmill, Moroccan night club, imperial walkers, hillbilly walkers, merkins, downward dog, honey mooner THE THANG: Cocain beer crawls.. jog to loop 20 x derkins, step ups, dips jog a lap with 5…
KITCHEN SINK · APR 16, 2025
Backblast! Rosie does the dishes
WARMUP: • 25 SSH (IC) • 10 Windmills (IC) • 10 Imperial Walkers (IC) • 10 Merkins • Mosey 100 yards and back THE THANG: Main Workout (35 mins) ? Circuit 1: Strength + Movement (12 mins) 3 Rounds – 40 seconds work / 20…
BUSHWOOD · APR 16, 2025
Backblast! AKA Birthday
WARMUP: Quick disclaimer as we watched the guest of honor roll up at exactly 5:15. Started with 15IW, 5 Slow Windmills and 53 SSH THE THANG: Mosey to the top of the hill, did a long set of 7’s with Iron Mike’s at the…
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…
SEABISCUIT · APR 15, 2025
Backblast! Sea Biscuit
WARMUP: N/A THE THANG: running from 1500 Fort Mill Pkwy down Holbrook Rd to Old springs rd, and back up Holbrook to COT 4.5 miles MARY: ANNOUNCEMENTS: next location for ass kicken APRIL COT: PRAY and praise
CURRAHEE · APR 15, 2025
Backblast! Over the Hill and through the woods…twi
WARMUP: Some windmills, imperial walkers and squats THE THANG: Mosey to heart attack conquer hill 2 times Stops for 20curls 4 times Stops for 10 squats 2 times MARY: ANNOUNCEMENTS: COT:
AMERICAN JACKAL · APR 14, 2025
Backblast! Circuit of pain & impossible mile
WARMUP: - Moroccan night club - Imperial walker - Cherry picker THE THANG: Circuit of pain round 1 - 60s exercise with 20s rest - 12 stations - Dips - Merkin - Plank Jack - Mountain Climbers - Jump rope - Goblet Squats…