backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
6,135 backblasts mention “Thang”
LAZARUS · SEP 4, 2025
Backblast! Escalator and More
WARMUP: SSH, Windmills, Imperial Walkers, Hillbilly Walkers, stretchy things. THE THANG: Moseyed to the lot in front of the theater. Using the Parking spaces start at one end, Bear Crawl 2 lines do 1 Merkin, Crawl Bear…
THE COACH'S BOX · SEP 4, 2025
Backblast! Fathers were Forged
WARMUP: SSH x20, IWx15, HWx15, WMx10, CPx10, Merkinsx10, MCx10, PPx10, PPx10 THE THANG: Mosey to hill. At each light do 2 burpees to statrt then mode of transportation then 4 burpees at each light and end with 2 burpees…
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…
THE RANCH · SEP 4, 2025
Backblast! Benevolence in the darkness
WARMUP: • Side Straddle Hops (SSH): • Imperial Walkers: • Moroccan Nightclubs: • Low Slow Squats • Merkins • Broga THE THANG: DORA • 100 Merkins • 200 Squats: • 300 LBCs (Little Baby Crunches) Perform each exercise for…
SOUL TO SOLE · SEP 4, 2025
Backblast! Soul to sole
WARMUP: THE THANG: we walked with weight MARY: ANNOUNCEMENTS: read newsletter it all in there COT:
SEP 3, 2025
Backblast! Where Hmastrings & Quads Go to Die (Iro
Warm-Up Run from COT to the Band practice parking lot. The Thang – Tellier Hero WOD Format: For Time Equipment: Cones/markers at 5, 10, 15, and 20 yds 1. Round 1 - 10 Burpees - 5–10–15–20 yd shuttle runs 1. Round 2 - 10…
BUSHWOOD · SEP 3, 2025
Backblast! Birdcage Lifts off
WARMUP: SSH for 50 Windmills, Merkins, cherry pickers, low slow squats, THE THANG: 30 Burpees, mosey to corner Bear crawls and Merkins alternating for 40 yards Lunge 30 yards, Run to the hill 5 rounds of 10 squats, 5…
CLYDESDALES · SEP 3, 2025
Backblast! The Return of Atticus!!
WARMUP: Nada THE THANG: Run to Harris to WEP trail, decide to turn back or around WEP and back MARY: Nope ANNOUNCEMENTS: Golf Tourney, 9/11 Stair climb COT: Prayers and Praises given!!
DAWN PATROL · SEP 2, 2025
Backblast! NOT better on paper
WARMUP: Warm up consisting of the usual suspects, stretching, merkins, planking and shoulder taps THE THANG: Mosey around lot to front of stage Dips on edge of stage Wall sits, one pax lunge walks to edge and jogs back…
SEABISCUIT · SEP 2, 2025
Backblast! Tour of Schools
WARMUP: Instructions THE THANG: Fort Mill Pkwy → Catawba Ridge HS → Forest Creek MS → back through Doby’s. Route covered ~4 miles. - Lead Pack: Badlands, Vuvu, Grout, Farmers Only — looked like they were late for…
COLOSSEUM · SEP 2, 2025
Backblast! Title McTitle-Face
WARMUP: - Air Squats - Good Mornings - Lunges - The Windmill - Imperial Walkers - Hillbilly Walkers THE THANG: - Mike Tysons # 5 - Squats # 10 - Good Mornings # 10 - LBCs # 10 - Merkins # 10 After you completed the…
SNAKE PIT · SEP 2, 2025
Backblast! The hammer of Thor
WARMUP: We got the party started with SSH, windmills, cherry pickers, low slow squats, merkins, and some stretching (hamstring and back). THE THANG: Today was pretty straight forward and kudos to the avenger Thor for…
THE BALLROOM · SEP 2, 2025
Backblast! Dancing in Cadence at the Ballroom
WARMUP: SSH, Merks, Mosey, Squats, Imperial Walkers, WAM, Plank Jax, Light Stretch. THE THANG: 6 exercises with increasing reps each round (5,10,15) with a mosey across the bridge walkway towards the turf football…
BLOCK PARTY · SEP 2, 2025
Backblast! Don't put your hand in dog $@#
WARMUP: - 15 SSH - 10 LSS - 10 Windmills - 10 IW - 10 MNCs - Yoga THE THANG: Ran loops around the block (160 to McCammon to Cleborne to Main), stopping at each driveway for exercises (below). First loop was 10 reps, 2nd…
SEP 2, 2025
Backblast! Little Dipper
WARMUP: Mosey to the backside of the Harris teeter. On the way - butt kicks, high knees, karaoke, and then completed SSH, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, and moroccan nightclub…
AMERICAN JACKAL · SEP 1, 2025
Backblast! Labor Day Beatdown
WARMUP: SSH, Windmill, Low slow squat, cherry pickers, Broga, Mosey THE THANG: Sideline to sideline sprints x7 Merkins, wide arm merkins, diamond merkins, ranger merkins, hand release merkins, tempo merkins And now for…
FLIGHT PLAN · SEP 1, 2025
Backblast! Labor Day laps in Baxter for Flight Pla
WARMUP: Um-yep THE THANG: Baxter loops behind YMCA which covered Sixth Baxter, Sutton Rd and Market Street. MARY: Does stretching count? ANNOUNCEMENTS: Plenty of announcements- Invergence, Golf tournament and read your…
SWEEP THE LEG · SEP 1, 2025
Backblast! Snatch and Run
WARMUP: The 2.5 mile pre run THE THANG: A weird version of 21’s Cones were set up at 50m intervals up to 500m Suicide run to each cone performing cleans every time you go back to start. E.g. Perform 10 cleans and then…
SEP 1, 2025
Backblast! Mark “Pitbull” McDowell WOD
We had 4 PAX at Honey Badger for a hero WOD in honor of my friend and classmate Capt. Mark “Pitbull” McDowell. Here’s what we did: The Thang - Run 1 Mile - 5 Minute Plank to honor the 5 service branches of the US Armed…
AUG 31, 2025
Backblast! Fripp Island Ruck
WARMUP: THE THANG: Ruck Fripp Island 4.4miles MARY: ANNOUNCEMENTS: COT:
TRAINING GROUND · AUG 31, 2025
Backblast! Catch up Max
WARMUP: THE THANG: walk to kitchen sink and back as fast as your legs will take you MARY: ANNOUNCEMENTS: COT:
6@6 · AUG 30, 2025
Backblast! Great weather & Fellowship
WARMUP: Yes THE THANG: 6 mile jog over the bridge, through Baxter, down Sutton, down 6th Baxter, grabbed a path behind the YMCA, down Sam Smith, up Harris and down Munn to Kingsley. MARY: None ANNOUNCEMENTS: YES COT…
THE YARD · AUG 30, 2025
Backblast! Partners, Light poles and Blimps
WARMUP: Mosey to the side of the school for exercises in cadence: Windmills Cherry pickers Imperial walkers Hillbilly walkers Seal jacks Side straddle hops THE THANG: part 1 - partner up and either people’s chair or…
ALCATRAZ · AUG 30, 2025
Backblast! OGs at Alcatraz
It was a perfect weather morning WARMUP: Mosey, windmills, IW, merkins, plank stretches THE THANG: Smuggler Q Modified Dora on the Hill. Big boy sit ups /run 1 lap Flutters/ run 2 laps LBCs/ run 3 laps Step…