backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
188 backblasts mention “Deep Dish”
THE HIVE · JUN 13, 2025
Backblast! Don't need a lot of ground to cover
Form matters and our space is limited. Let's get to work. WARMUP: A short jog with some butt-kickers & side shuffles. THE THANG: Grab the (2) 60lb sand bags and introduce them to our kettle bells. One PAX would farmer…
BUSHWOOD · JUN 11, 2025
Backblast! EMOM HELL
WARMUP: SSH, merkins, windmill, navy seal burpees THE THANG: 30 min EMOM Ascending Rep Count Mins 1-5: 5 reps Mins 6-10: 10 reps Mins 11-15: 15 reps Mins 16-20: 25 reps Mins 21+ 40 reps Exercises: (if you fail to…
AMERICAN JACKAL · JUN 9, 2025
Backblast! Do The Work - Get Sore
WARMUP: Run almost 2 parking lot laps then circle up at the base of the hill at the entrance of the school property. Typical warm culprits: SSH, Merkins, Squats, Wind Mills THE THANG: 50% effort run to the stop sign at…
TRAINING GROUND · JUN 8, 2025
Backblast! Push the Pace
WARMUP: THE THANG: Up Massey Hill to Harris street. Through the trail to WEP. Hit the park benches where we alternated between merkins, squats, curls, flutters with press, overhead press. Ruck back the way we came…
THE HIVE · JUN 6, 2025
Backblast! What’s a Kraken Man-Maker?
WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers Low slow squats Head to entrance hill and complete a “7”. Man-makers at the bottom and squats at the top THE THANG: Card game: Numbers 1-10, do the…
KITCHEN SINK · JUN 4, 2025
Backblast! Sink Flag Handoff
WARMUP: Is for sissies. THE THANG: A .75 lap around the campus with full gear (weight vest and sandbag on your back, kettlebell in one hand and cinderblock in the other) each time you had to set down the block and hell…
BLOCK PARTY · JUN 3, 2025
Backblast! Party on Massey Hill
WARMUP: 40 SSH 10 windmills 20 Merkins Mosey up Massey Hill THE THANG: DORA style, 4 rounds: One partner runs down and up Massey hill, other partner accumulates reps. Round 1: 100 merkins 150 CDD 200 shoulder taps Round…
THE HIVE · MAY 30, 2025
Backblast! The Time is Always Now
WARMUP: methodical SSH 1 burpee Windmill 2 burps IW 3 burps HW 4 burps J-Lo 5 burps Farmers carry https://medium.com/@danjohn84123/humane-burpee-342d0054a13f Finished with swing sequence to hit 100 total 5 swings 5…
KITCHEN SINK · MAY 28, 2025
Backblast! Choosing the Hard Thing
Nine men (including one FNG - welcome SIB) started their day with the hard thing at the Kitchen Sink. We had a quick disclaimer then jumped right in – no warm-up. Here’s what we did. Grab your Ruck and Block …
AMERICAN JACKAL · MAY 26, 2025
Backblast! Memorial Day at American Jackal
WARMUP: SsH, Imperial Walkers, Moroccan night clubs, Cherry picker, low slow squat THE THANG: 5 stations, we honored a fallen soldier to start each station. 5 minutes of work at each Station 1: Spc. Joseph Nurre…
THE HIVE · MAY 23, 2025
Backblast! The Hive Shovel Flag Hand-Off
WARMUP: Happy Hour warmed us up for the impending bear down THE THANG: Round 1: 10-min AMRAP 10 x KBS 10 x KB squats 10 x KB deadlifts 10 x KB clean and jerk Round 2: 25-min of suffering PAX circle up at bottom of the…
BLOCK PARTY · MAY 20, 2025
Backblast! Fake playlistst band, real legs workout
WARMUP: Side straddle hops -Windmill, Merkin, Downward dogs, Honey Mooney, Mosey THE THANG: 3 - Exercises 20 Min = legs 3 stations 40s work, 20s rest / 3x Repeated exercises for 4 min, one minute rest thinking on…
THE YARD · MAY 17, 2025
Backblast! Broga at the Yard
WARMUP: SSH, Cherry Pickers, Slow Merkins, Windmill, Mosey THE THANG: 4 corners that were actually a straight line Lunges, Shoulder taps, good mornings, BBS, Slow Merkins, glute bridges, squat to calf raise, grave…
VARSITY · MAY 16, 2025
Backblast! Almost too much
WARMUP: SSH out of sync optional, Cherry pickers, moroccan night clubs, slow merkins, Imperial walkers THE THANG: 1 man tosses the 60# 30 yards, NURs back. Meanwhile, groups of 4 rotate between pull-ups, merkins, and…
KITCHEN SINK · MAY 14, 2025
Backblast! Do You Suffer in Silence?
WARMUP: - Moroccan Night clubs - Low slow squats - Imperial blocker Gear up and head to amphitheater. Partner workout. All gear needs to get to the top of the amphitheater. Only one partner can carry at a time…
BLOCK PARTY · MAY 13, 2025
Backblast! Block Party Beatdown
WARMUP: SSH, windmill, cherry pickers, navy seal burpees (10 count movement) THE THANG: Mosey to Walter Elisha Run to each park bunch and do 5 Navy Seal Burpees. Wait for the 6 to finish then run to next bench together…
AMERICAN JACKAL · MAY 5, 2025
Backblast! Legs for lifts and curls for the girls
WARMUP: many side straddle hops and beautiful stretches THE THANG: legs first half, upper body second half, had to be there MARY: mother of Jesus ANNOUNCEMENTS: several events, read your newsletter COT: travel safety…
THE HIVE · MAY 2, 2025
Backblast! Do Overs
WARMUP: SSH Windmill Merkins Peter Parker’s THE THANG: Do Overs I created the MXC - Most Extreme Elimination Challenge. Form teams of 3. Split work among the team. Complete Groups I and II separately. In between sets in…
TRAINING GROUND · APR 27, 2025
Backblast! Sht, I am going to be late for my Q
Still trying to catch up on my sleep, I was late for my Q on Sunday. The group had already launched, so I had two choices when I arrived: go left or right. I went right which turned out to be wrong. Shuffled down to WEP…
THE HIVE · APR 25, 2025
Backblast! Grok lays it out
Warm-Up (5 minutes) • Kettlebell Halo: 10 reps per side (circle kettlebell around head, keeping core engaged). • Goblet Squat Hold: 30 seconds (hold kettlebell by horns at chest, squat low, keep back straight). •…
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…
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…
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…