backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
477 backblasts mention “Liberty Bibberty”
6@6 · DEC 20, 2025
Backblast! Do as I say, not as I do
WARMUP: waiting on Q THE THANG: choose your own adventure MARY: would have been a better Q ANNOUNCEMENTS: don’t be late for your Q COT: yes
THE YARD · DEC 6, 2025
Backblast! Santa workout
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: TBD getting in the count for the stats to start
SLOW BURN · DEC 5, 2025
Backblast! Stole from Dojo
It was raining, so we ran straight for the Lowe's Contractor covering. WARMUP: Standard fare of SSH, IW, Hillbilly Walkers, Butt Kickers, High Knees, etc, then loop around Lowe's THE THANG: This was stolen from Dojo…
LAZARUS · DEC 4, 2025
Backblast! 12 Days of an F3 Christmas
WARMUP: Grandpa Jacks, SSH, and some stretchy things then mosey to the front of the theater. THE THANG: This Beatdown was brought to you by everyone’s favorite Christmas Song, the 12 Days of Christmas. We went through…
DAWN PATROL · DEC 2, 2025
Backblast! 12 Days of Christmas Ladder
Celebrating the 12 days of Christmas as the holiday decorations were recently assembled at WEP with a ladder workout with 2 exercises and 5 flights in descending and ascending counts. WARMUP: 3 variations side straddle…
AMERICAN JACKAL · DEC 1, 2025
Backblast! Date with Cindy
WARMUP: Absolutely, too old not to THE THANG: Moseyed to the High School where someone had left some Cindy’s out and a winkie. Had an escalator, 10 reps was the count, adding an exercise after each round. Ran to the…
BUSHWOOD · NOV 26, 2025
Backblast! Floats and Floaters
In honor of the Catawba Ridge Marching Band participating in the 99th Annual Macy’s Thanksgiving Day Parade, 10 PAX did 99 reps of various exercises in the warm, wet morning. There was plenty of mumblechatter and sweat…
AMERICAN JACKAL · NOV 24, 2025
Backblast! Rosie’s magical bean ride
WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins THE THANG: Line it up! 40 Yards of MOT, 60 yards sprint 1. Bear Crawls 2. Lunge walks 3. high knees 4. broad jumps 5. bear crawls In between rounds, 15…
SLOW BURN · NOV 21, 2025
Backblast! Musical spaces
WARMUP: WINDMILLS/PICKERS/MERKINS/LOW AND SLOW SQUATS THE THANG: mosey over to Lowe’s 11s with big boys and merkins PART 1: MUSICAL CHAIRS WITH THE BURPEE PIT (20 min) Setup: Everyone in a parking spot. ONE LESS spot…
BUSHWOOD · NOV 19, 2025
Backblast! Family and service
WARMUP: mosey around the parking lot, Carioke, toy solders and butt kickers. Windmills, Moroccan Night Clubs and merkins THE THANG: Mosey to student parking lot. Sprints at 50% then 75%. Rinse and repeat for a total of…
SEABISCUIT · NOV 18, 2025
Backblast! Callahan Auto Parts
WARMUP: not on the books THE THANG: run to Callahan Street and back MARY: not enough time ANNOUNCEMENTS: https://mailchi.mp/c5bc4e848d5d/lorrorq9g6-13584702 COT: was held
AMERICAN JACKAL · NOV 17, 2025
Backblast! MILGA MONEY
WARMUP: LB warm-up SSH Imp Walkers Hilbilly Walkers Low slow squat Merkins Broga Mosey THE THANG: MILGA MONOPOLY GO!! Do 200 LBCs between your team. Next MOT: Lunge Walk GRAB ONE MILGA MONEY AFTER YOU GO AROUND THE…
VARSITY · NOV 14, 2025
Backblast! Rounds of upper body for spaghetti arms
WARMUP: SSH, Wind Mills, MNC, overhear claps THE THANG: run a 1/4 mile loop around the parking lot stopping at 4 corners for 10 merkins at each merking. Then, everytime we finish a lap, we have a board of pain with…
LAZARUS · NOV 13, 2025
Backblast! MILGA MONOPOLY
WARMUP: DID OT THE THANG: GO!! Do 200 LBCs between your team. Next MOT: Lunge Walk GRAB ONE MILGA MONEY AFTER YOU GO AROUND THE BOARD ONCE. ROLL DICE FOR NEXT STOP 521: Band Camps Pit Stop. Bear Crawl 6 Cones Up 521: 50…
DAWN PATROL · NOV 11, 2025
Backblast! Frozen tundra mumblechatter
WARMUP: An adventurous warmup of circle runs and SSH IW Tunnel touches Merkins Mtn Climbers Overhead claps One man ran two circles around us wilst we completed the various exercises. THE THANG: We moseyed to the center…
FLIGHT PLAN · NOV 10, 2025
Backblast! Running, Monday, Flight Plan
WARMUP: jibber jabber THE THANG: Berkshire loop(s) MARY: more jibber jabber ANNOUNCEMENTS: yes COT: yes Looks like we made it, Barry Manilow
SEABISCUIT · NOV 4, 2025
Backblast! 6-8 thousand reps
WARMUP: nope THE THANG: we ran MARY: nope ANNOUNCEMENTS: a couple. Read newsletter COT: Reminder to feed the good wolf.
AMERICAN JACKAL · NOV 3, 2025
Backblast! Complicated not Hard
WARMUP: 105 SSH in Cadence THE THANG: - Bear crawls and jump squats - Lunge walk and merkins - Hill run + 6-count burpees in cadence - Hill run + LBC in cadence - Derkins, dips and incline merkins 3 minutes of Mary
VARSITY · OCT 17, 2025
Backblast! My Mother-In -Law Got has Attitude (MIL
WARMUP: 1. Moroccan Night Club X 10 2. Windmill X 10 3. Imperial Walker x 10 THE THANG: - Partner workout - 40 Burpees - 60 Merkins - 80 Squats - 100 LBCs - 120 Side Straddle Hop - 4 corners - Round 1 x 5 reps at each…
DAWN PATROL · OCT 16, 2025
Backblast! Kingsley Apparatus and 2 FNGs
WARMUP: SSH, WM, CP THE THANG: Thang 1: 40 Step-ups, 20 Erkins, 10 Derkins Thang 2: From the front entrance at Kingsley (near RT 160), we made our way around the Kingsley Loop. At every light post : 3 burpees At every…
SEABISCUIT · OCT 14, 2025
Backblast! Hills of Forest
Ran to the Forest and did loops
AMERICAN JACKAL · OCT 13, 2025
Backblast! Three lessons of leadership
WARMUP: Mosey to the lower lot by baseball field. Exercises in cadence were Windmills x 10 5 burpees OYO Imperial walkers x 10 4 burpees OYO Hillbilly walkers x 10 3 burpees OYO Low slow squats x 10 Hold peoples chair…
AMERICAN JACKAL · OCT 6, 2025
Backblast! Jacked up at Jackal
WARMUP: 8 (Drop hunted for us later) gathered to enjoy the cooler temps. Quick mosey to the bottom of the hill for: SSH, windmills, cherry pickers, low slow squats, merkins, a few lower back stretches. THE THANG: At the…
THE YARD · OCT 4, 2025
Backblast! No Cheese Shredder Moderate Workout
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Mosey around the parking lot The Thang: 1. 4 Corners: Corner 1: 10…