backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
417 backblasts mention “Grout”
THE ARMORY · OCT 6, 2025
Backblast! EMOM
WARMUP: 20 SSH, 15 Imperial Walkers, 10 Hillbilly Walkers, 10 Cherry Pickers THE THANG: Three 5-minute EMOMs. At conclusion of each 5-minute round, run a lap around parking lot. Round 1 (5mins): 5 Squats w/bell 10…
SLOW BURN · OCT 3, 2025
Backblast! Slow Burning Stogie
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Mosey around the parking lot The Thang: 1. 4 Corners: Corner 1: 10 Merkins Corner 2: 15 Squats…
TRAINING GROUND · SEP 28, 2025
Backblast! Brayden hill loops
WARMUP: rucked THE THANG: rucked MARY: rucked ANNOUNCEMENTS: probably COT: Reminder to lean on your fellow pax in time of need. Take advantage of the fellowship and support. It’s ok to not feel motivated and rely on…
ALCATRAZ · SEP 27, 2025
Backblast! Hill repeats and miles
WARMUP: SSH, Wind Mills, Squats, merkins, mtn Climber. Run to station 1 THE THANG: 4 stations spread in a pendant style hilly road. Stations 1 and 3 and bonus, Station 2 amd 4 are 21s. Station 1: 5 pullups Station 2: 20…
SEP 25, 2025
Backblast! Don’t Carry Your Burdens Alone
Theme: How are you carrying your burdens? Think about these things: How the weight of your burdens feels as you physically move around. How hard would it be to carry multiple burdens at a time? How hard would it be to…
SEABISCUIT · SEP 23, 2025
Backblast! sprints at the biscuit 3 weeks ago
WARMUP: jog over to school THE THANG: sprints going from 40 to 80 yards up to 100 and back down. Did some backwards runs, some walking, and a few dry heaves to honor those they have gone too soon. MARY: keep that core…
SWEEP THE LEG · SEP 22, 2025
Backblast! STL meets Jack Webb
No warm-ups, no disclaimer (oops) Ran down to school parking lot Simple routine, at first light pole, kick off Jack Webb (1 merkin, 4 OH claps), run to the far end parking lot, 1 burpee. Add to the count +1 merkin, +4…
TRAINING GROUND · SEP 21, 2025
Backblast! Backblast “Finally”
WARMUP: THE THANG: We set out from Earth Fare, packs on our backs, and headed down Hwy 160. From there, we hung a left on Stonecrest, then climbed the hill up Huber Graham to Gold Hill. After a quick pause (actually…
THE FORT · SEP 20, 2025
Backblast! BBQ
3 men showed up at The Fort this morning. Quick disclaimer and we were on our way towards the Print Shop. Stopped at the town hall office building for some dynamic stretching, Step -ups and dips next store, Muscle ups…
SEABISCUIT · SEP 16, 2025
Backblast! Tour de Waterside
WARMUP: Mumble Chatter THE THANG: Ran through Dominion Ridge to Whites Rd into Waterside. Visited the clubhouse and 2 roundabouts and then head back. MARY: ANNOUNCEMENTS: Golf tournament, anniversary convergence, 4.01K…
SEP 8, 2025
Backblast! 4 Corners
WARMUP: Mosey THE THANG: 4 corners around Earthfare. 1/2 mile loop. Corner 1 (5 burpees), Corner 2 (10 squats), Corner 3 (15 merkins), Corner 4 (20 lbc's) MARY: No ANNOUNCEMENTS: All the things COT: Prayers and Praises
6@6 · SEP 6, 2025
Backblast! Winging it with accuracy
Went down munn to Harris up to 160 went to Grier and still for Alabama. Back to Panera with a loop through apartment complex. Right at 6miles. Not a professional.
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…
AUG 28, 2025
Backblast! substi-Q at the pond
My boy Poppins blew out his hammy doing something in the shower... sounds wild... so I figured PAX could chase me around for 45 minutes instead. Pledge at 5:14 brief disclaimer and LFG Out and back route up main street…
SEABISCUIT · AUG 26, 2025
Backblast! Sofrito is made with cilantro
We had 10 @ the fastest AO in the East - ao-seabiscuit Some ran, some rucked, all enjoyed the perfect gloom weather and got stronger on the Holbrook route. Thanks for the opportunity to run your great site, Time Machine…
SWEEP THE LEG · AUG 25, 2025
Backblast! SKIP IT TOY
WARMUP: lol THE THANG: Yog to Emory Ln corner for Braden loops. 3 work stations. 15 reps of merkens, big boys and squats. 3.5 miles at least with good total body workout. MARY: none ANNOUNCEMENTS: golf, HIM camp COT…
TRAINING GROUND · AUG 24, 2025
Backblast! Solid start to a Sunday
Rucked up and headed out down through gold hill schools and up past light poles to Walmart parking and left onto stonecrest. Turned around at 30min. Finished close to 3.8miles. Solid mumble chatter and fellowship …
SLOW BURN · AUG 22, 2025
Backblast! toilet paper options are plentiful
Standard CoP warmup IC - SSH, WM, IW, broga stuff Dynamic warmups to take us past the f45 suckers paying to workout at 5am... high knees, buttkickers, toy soldiers, karaoke Pyramid style workout... run up and perform…
AUG 19, 2025
Backblast! Stand Up’s VQ
WARMUP: side straddle hops, arm circles, windmills, imperial walkers, cherry pickers THE THANG: Station 1: 100m-ish partner run – 100 monkey humpers, 200 Carolina dry docks, 300 American Hammers Mosey Station 2: 10…
FLIGHT PLAN · AUG 18, 2025
Backblast! Mondays for the boys
WARMUP: nah THE THANG: harvest pointe and back MARY: one burpee ANNOUNCEMENTS: golf tournament, care center, invergence COT: prayers for DDs M and marriages
AUG 15, 2025
Backblast! Steel City WK#1 EMOM
WARMUP: We started with a mosey around the parking lot and circled up for: • Side Straddle Hops – 20 IC • Hillbilly Walkers – 10 IC • Imperial Walkers – 10 IC • Cherry Pickers – 10 IC THE THANG: Each round was (EMOM)…
AUG 14, 2025
Backblast! Rain Was Right On Time
WARMUP: Run To Business 21 THE THANG: Thought we would have a dry morning but Mother Nature had heavy rain in store for us. It started pouring exactly at 0515 and lasted to about COT. Some pole dancing was on tap for my…
SNAKE PIT · AUG 12, 2025
Backblast! No breeze in the Pit
Arrived at the Snake Pit at 0505hrs to a steady down pour of rain. Noticed that a couple of vehicles were unoccupied, but a couple of vehicles still had PAX sitting inside, most likely contemplating how they got in this…
SWEEP THE LEG · AUG 11, 2025
Backblast! Deconstructed Burpee Ladder
WARMUP: Quick lap around the main parking lot (not going behind the stores), then circle up for the following, 10 of each: - SSH - WM - IW - MNC - Strawberry pickers Then mosey not too far from COT for.... THE THANG…