backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
351 backblasts mention “Beaker”
THE RANCH · MAR 13, 2025
Backblast! physical contact
WARMUP: stretch and bend THE THANG: 20 min of St Louis Equalizer. 10 burpees with coupon 20 abmat sit-ups 30 goblet squats 40 curls with coupon 200m run Then 20 mins of self defense training. Mainly understanding…
SWEEP THE LEG · MAR 11, 2025
Backblast! Run, Exercise, Run, Do The Work
Mission - Know It...for the love. WARMUP: Not Really THE THANG: Run around the building, 3 core exercises Run to Front St, 3 upper body exercises Cross 160 & run to Brayden, 3 lower body exercises Run to the bottom of…
RING OF FIRE · FEB 26, 2025
Backblast! Rhabdo Ladder
WARMUP: SSH, an Imperial Walker - Squat mix, merkins, Peter Parkers THE THANG: tel:10-9-8-7-6-5-4-3-2-1 Pullups 1-2-3-4-5-6-7-8-9-10 Handstand pushups or modify to squat thrusters with a Cindy Called an audible to move…
SWEEP THE LEG · FEB 24, 2025
Backblast! KB Mile
WARMUP: plank position... upward<>downward dog, merkins, updog<>downdog, plank jacks, upward<>downward, dog peter parkers, upward<>downward dog THE THANG: weights 10-35lbs used (pax choice)... run the Kettlebell mile…
6@6 · FEB 22, 2025
Backblast! While you were away …
Prolly get this in before EOM so corporate calls it legit. WARMUP: it was 24 out, so no, never THE THANG: 1 on the road, 3 on trails MARY: she was at D2D with the studs ANNOUNCEMENTS: no COT: pre
FEB 20, 2025
Backblast! Broga and Mosey New TV Series
WARMUP: Mosey Up Massey Hill THE THANG: 1mile run 30min Broga 1mile Run 3min Broga Or 1mile run with 4 pain stations 5 burpees 10 CCDs 15 Sumo Squats MARY: Broga ANNOUNCEMENTS: Yeager….Do It COT: Be the friend even when…
SWEEP THE LEG · FEB 17, 2025
Backblast! Pick Up The 6
WARMUP: What’s that? THE THANG: 3 corners Corner 1: Bank Parking Lot - 10 Merkins run to Corner 2 Corner 2: Cul-de-sac on Ben Cassey - 10 Big Boys run down hill through the parking lot to corner 3 Corner 3: Cul-de-sac…
SWEEP THE LEG · FEB 10, 2025
Backblast! CHARGE
WARMUP: run to back of GHMS THE THANG: perform 10 reps of exercise listed on cone then run forward two cones and perform 10 reps of exercise listed on cone. Run back to the skipped cone and perform 10 reps of exercise…
6@6 · FEB 8, 2025
Backblast! Enter a workout title ... " .... "
WARMUP: no THE THANG: running MARY: there is no one here by that name ANNOUNCEMENTS: yes COT: yes
BLOCK PARTY · FEB 4, 2025
Backblast! EMOM
WARMUP: SSHx20, Hillbilly Walker x 10, Imperial Walker x 10, Merkin IC x 10, Plank toe touches IC x 5 THE THANG: Ran up the hill Did the following exercises EMOM. - Run down and back up the hill EMOM for 10 min - 15…
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…
SWEEP THE LEG · JAN 27, 2025
Backblast! It’s Merman
WARMUP: None THE THANG: 3 cone pain stations .40 mile mode of transport. Rinse and repeat. 1 cone -15 dips 2 cone - 15 merkins 3 cone - 15 squats. Should have logged 3.5 a 4 miles and did enough merkins, dips and squats…
VARSITY · JAN 24, 2025
Backblast! Warm morning
Jog lap around lot with some high knees and butt kickers, then some windmills. Every minute on the minute for 10 minutes: 5 burpees, 10 plank Jack's, & 10 LBCs. Jog another lap then line up for some 11s between parking…
SWEEP THE LEG · JAN 13, 2025
Backblast! Stomping Grounds
Time to run the route I’ve driven many times in the last ten years. Mosey to PFHC (former site) 20 Merkins and 20 CCD Mosey to GHES parking lot 20 LBC 20 Rosalita Mosey to handicap spot at GHMS 20 squats 15 Monkey…
SWEEP THE LEG · JAN 6, 2025
Backblast! Staying dry
WARMUP: the regular THE THANG: Dora of running and exercises. We stayed Dry!!!! MARY: ANNOUNCEMENTS: COT:
JAN 2, 2025
Backblast! Crazy 21s
WARMUP: it’s minnow pond. So, no THE THANG: Fast pace 3.75ish miles stopping to do Super 21s. That’s 1 merkin, 1 squat, 2 merkins, 2 squats, etc. up to 21 merkins, 21 squats. 231 total reps: n(n-1)/2 is the formula if…
SNAKE PIT · DEC 31, 2024
Backblast! NYE Battle Ropes
WARMUP: dynamic plank exercises <> downward dog <> upward dog <> flipped dog ... ~5 minutes THE THANG: starting at traffic circle outside the stadium... Tabata 30" exercise 1 w/ KB, 30" exercise 2 w/KB, 75 seconds…
SWEEP THE LEG · DEC 30, 2024
Backblast! Kicking our asses in between the holida
WARMUP: THE THANG: 3.5 miles ran 1st loop 15 burpees From Brayden Clubhouse, run to 160 15 merkins Run back to Clubhouse 2nd loop 15 leg lifts Run to Emory and Helton 15 box cutters Run back to Clubhouse Repeat 2x MARY…
SWEEP THE LEG · DEC 23, 2024
Backblast! still recovering
Been back from Miami for 4 days now but still not feeling back to normal. Strong crew showed up this morning so had to pull it together. WARMUP: not really. I disclaimed and we were off THE THANG: running route with 3…
SWEEP THE LEG · DEC 16, 2024
Backblast! Hills for the Pax
WARMUP: The Pax were disclaimed (sort of) and did 25 SSH, 10 windmills, and some leg and back stretches to warm up. The group split and the running group left Earthfare and jogged to the Brayden neighborhood. THE THANG…
BUSHWOOD · DEC 4, 2024
Backblast! Brrrrrring Your Hats and Gloves to Bush
WARMUP: 5 Merkin Indian Run around parking lot to warm up THE THANG: Descending Ladder: tel:10-9-8-7-6-5-4-3-2-1 Burpees Air Squats Reverse Lunges (each leg) Bear Crawl / Lunge Walk / Nur to next island Blackjack 21's…
SEABISCUIT · NOV 26, 2024
Backblast! CRHS Loops
WARMUP: A 2 Mile Pre Run THE THANG: Ran across the street to Dominion Ridge through the back of Forest Creek Middle. Took to the right through the basketball court, left on Whites Rd to Catawba Ridge High School. 2 laps…
CURRAHEE · NOV 19, 2024
Backblast! Post-Marathon Ruck Work
WARMUP: dynamic plank and upward<>downward dog... we even flipped our dogs and thrusted our hips towards the sky THE THANG: [rucks on shins dying cockroach, flutter with a press, rucks on shins LBCs, ruck curls…
SWEEP THE LEG · NOV 11, 2024
Backblast! Cardiac test
WARMUP: Run around Earth Fare and out to cul de sac last bank THE THANG: Fartlek style morning with various periods of hard running intermixed with some moseys and a helping of Hand Release Merkins and Monkey Humpers…