backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
443 backblasts mention “Decibel”
THE FORT · AUG 9, 2025
Backblast! 50 at the Fort
WARMUP: the regular THE THANG: stations around the park and 50 burpee’s fir Decibel turning 50 MARY: ANNOUNCEMENTS: COT:
THE RANCH · AUG 7, 2025
Backblast! Fat Amy
WARMUP: 20 SSH IC 10 Windmills IC 10 Cherry Picker IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 5 Burpees OYO THE THANG: 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20…
THE ARMORY · AUG 4, 2025
Backblast! Do the work
WARMUP: SSH,Windmill, Cherry pickers etc THE THANG: Partner Dora, One works and one mosey with bell: Curls, Rows, Shoulder press, big boys, bench, a few more.... X 2 MARY: bo time ANNOUNCEMENTS: News letter COT: prayers…
CURRAHEE · JUL 29, 2025
Backblast! Hulkamania Tribute Ruck
WARMUP: SAH, IW, Ch Pickers, Tag-Team Merkins THE THANG: interval timer – three minute RUCK, one minute AMRAP exercises some music was played… PLAYLIST Real American (3:30) • H – Heavy Ruck Presses (Gorilla Press) • U –…
ALCATRAZ · JUL 26, 2025
Backblast! Beat the deck #2
WARMUP: side straddle hop, imperial walker, cherry picker, windmill THE THANG: Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right and you do the workout…
JUL 25, 2025
Backblast! Old School Beatdown
WARMUP: Old School 15 minute warm up: IWx15, HW x15, WM x15, CP x15, Plank: Peter Parkers x15, Parker Peters x15 and Mountain Climbers x15 then 6 inches, Plank each side with legs, then regular and repeat. THE THANG…
CURRAHEE · JUL 8, 2025
Backblast! Foolishness - Ruck’s n’ Sprints!
WARMUP: - 10 Grass-pickers (courtesy of F3 Columbus) - 10 Moroccan Nightclubs - Plank to Down Dog with calf stretch’s to Sunrises or whatever they are called THE THANG: - Move to amphitheater and muster up for 50 OYO…
ALCATRAZ · JUL 5, 2025
Backblast! 1776 Patriot Games
10 men attempted the 1776 Patriot Games at Alcatraz this morning. Here’s what we did. Warm-up - 10 Low Slow Squats (IC) - 10 SSHs (IC) - 10 Imperial Walkers (IC) The Thang - 1776 Yard Run (1.01 miles) - 100 Merkins …
ALCATRAZ · JUN 28, 2025
Backblast! Alcatraz - Worth Swimming To The Island
I picked this Q up from Badlands just the other day due to a scheduling conflict on his end so I knew, at least I told myself, I should honor him with what would most likely have been a good workout. He probably…
THE ARMORY · JUN 28, 2025
Backblast! Sore in all the Wrong Places
WARMUP: IWx15, WMx15, HW x15 THE THANG: All number 25 unless otherwise noted 10 Burpees, Chest to Back Pullover, Back Lunge with Pass through, curl (15 each), Goblet Squat Right handed overhead carry to next station KB…
SOUL TO SOLE · JUN 26, 2025
Backblast! Webb’s…. And Webb’s
Rucked the loop around Kingsley. At my discretion we’d stop and do a Webb. Jack Webb # 1 HR Merkins and OH Claps Jack Webb #2 Knee Tar-ja’s and calf raises Jack Webb #3 BBS and Flutters With Press. Pretty much got it…
CURRAHEE · JUN 24, 2025
Backblast! Salty chicken - IYKYK
WARMUP: SSH, windmill, Broga, low slow squats, moroccan nightclub, arm circles All were done to a count of 15 just to let Falcon Crest know he has the ability to move the start time back to 5:15 if he chooses. THE…
ALCATRAZ · JUN 21, 2025
Backblast! No One Escapes Alcatraz Without Doing H
Pulled in with 5 minutes to spare, unloaded the whiteboard of pain, and got ready to honor someone who fought harder than we ever will in a 45-minute workout. Today’s beatdown was in memory of Kathleen “Mrs. Burns,” the…
KITCHEN SINK · JUN 18, 2025
Backblast! Bombs over Bagdad
WARMUP: SSH/windmills/pickers/squats/arm circles/phelps THE THANG: Partner Format – Rotate each round: Partner A runs a loop (~0.25–0.5 mile) Partner B does sandbag work to failure Switch Finish with a team challenge…
THE ARMORY · JUN 16, 2025
Backblast! 25 burpes?
WARMUP: SSH, Cherry picking, Moroccan club THE THANG: Dora-ish 8 workouts with bell 50 ea.( Squats, swings,tri extensions,Curls) run back and forth other end Burpes, SSH, Big Boys and Merkins) MARY: nope ANNOUNCEMENTS…
ALCATRAZ · JUN 14, 2025
Backblast! ? Alcatraz Smokin Jailbreak
? Warm-Up – "Prison Intake" Done in a circle; all IC (in cadence) SSH – 25x IC Imperial Walkers – 25x IC Hillbillies – 25x IC Windmills – 15x IC Plank Jacks – 15x IC Merkins – 10x IC Moroccan NC – 10x each Strawberry…
CURRAHEE · JUN 10, 2025
Backblast! Modify as needed
WARMUP: one lap, 1/3 mild THE THANG: Board of Pain, ruck version MARY: no ANNOUNCEMENTS: yes COT: yes
SWEEP THE LEG · JUN 9, 2025
Backblast! Who has the Q??
WARMUP: None THE THANG: Mosey down the hill to GHMS. Station 1 Merkins, Squats. Mosey to station 2 Dips & LBS, To station 3 Burpees & Flutters, back to Station 1. As many laps as possible. Head back up the hill to COT…
ALCATRAZ · JUN 7, 2025
Backblast! Tortoise and Hare Tabata version
Tabata Time : Tortoise and Hare version Workout had 5 segments roughly designed for 12 minutes each. Consisted of a Tortoise (stationary exercise) and a Hare ( running and some exercises) Tortoise 40 seconds on 20…
CURRAHEE · JUN 3, 2025
Backblast! Police escorts are optional but encoura
WARMUP: hula hoop, hoop hula, THE THANG: ruck down to crime scene and collect coupons. Ruck up hill. Perform exercises: curls, low slow squats, flutters with press. Continue moving to continue to evade the police. MARY…
ALCATRAZ · MAY 31, 2025
Backblast! music cat calls and quadzilla
WARMUP: Mosey to firehouse. Moroccan night club, windmill, hill billy walkers. Merkins, downward dog and honey mooner THE THANG: jog to hill by glclub house with some pain stations plus bear crawled around pickleball…
SOUL TO SOLE · MAY 29, 2025
Backblast! Never skip leg day
WARMUP: 0.8 miles lap around LPL building THE THANG: At the amphitheater, elevens using the concrete steps: 1 step up each leg, 10 calf raises; 2 SU, 9 CR… progressive to 10 SU, 1 CR. Ruck to the building behind Epic…
CURRAHEE · MAY 27, 2025
Backblast! Deck of Cards
WARMUP: SSH, CP, WM, Run a lap around the parking lot THE THANG: Worked through a deck of cards 52+2 jokers Hearts - Manmakers Clubs - Ruck Swings Diamonds - Squats Spades - Flutters w/ Press Jokers - Run a lap around…
ALCATRAZ · MAY 10, 2025
Backblast! Boot camp or prison break!?
WARMUP: Toe touches, plank to down dog calf stretch, side straddle hop, the windmill THE THANG: - 50 walkin’ Merkins, - 2 miles ish of Tega Cay ups and downs, - move to fields - 50 calf raises then 50 yard bear crawl…