backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
621 backblasts mention “Mainframe”
KITCHEN SINK · OCT 1, 2025
Backblast! Full gear. Go.
WARMUP: Gathered with all the gear we could find in trunks and truck beds. First we did a quick mosey around the parking lot. Then the infamous 33x11 warmup, thanks to Cha-Ching. YHC messed up at first by doing 33 SSH…
CURRAHEE · SEP 30, 2025
Backblast! New Pavement #RuckingWild
WARMUP: Just Go! THE THANG: Ruck march in new neighborhood called River Chase across the street from Currahee. Stop half way to drop kids off at the pool. BearGryllz led. MARY: American hammerz, box cutterz. Falcon…
CURRAHEE · SEP 23, 2025
Backblast! FYF: The Red Rocket Chronicles
9 (or maybe 10 and I can't remember who the 10th was) found a safe space while Mark Nestel's dog microaggressed a bunch of them with his red Rocket at Currahee... - Ruby Slippers flew in 10 minutes early to be 5 minutes…
THE RANCH · SEP 18, 2025
Backblast! Cones and Reps at The Ranch
WARMUP: Quick mosey with a stop for mountain climbers, MNC, low slow squats THE THANG: Mozy over to Springfield Middle School where we placed four evenly-ish spaced cones the length of the drop off before you get to the…
CURRAHEE · SEP 16, 2025
Backblast! The Holy Barbarians are un-CHAINed thro
WARMUP: Rucks off. Miscellaneous back-stretches in cadence. THE THANG: Rucks on. pulled golf cart with chains while following partners carrying 20# slamball toss, 80# Spartan Bucket, 40# sand kettle murder bunnies, and…
SEP 12, 2025
Backblast! Beat Dahn n'Nat
WARMUP: IW, HBW, WM, MERKINS, MOUNTAIN CLIMBERS THE THANG: WHEELBARROW CRAWL WITH PARTNER 75 YARDS EACH PARTNER CARRY 75 YARDS EACH PUSH RESISTANCE WITH PARTNER 75 YARDS EACH SESSION 1 - PARTNER WORKOUT 50 Burpees 100…
CURRAHEE · SEP 9, 2025
Backblast! No Distance, Just Work
WARMUP: Ruck over to Trailhead Park playground. Slick: Windmills, Squats, Merkins THE THANG: 25 Step-Ups (ea leg), 5 Man Makers, 10 Curls Repeat 25 Step-Ups (ea leg), 5 Man Makers, 10 Simbas Repeat Ruck back to the rock…
ALCATRAZ · SEP 6, 2025
Backblast! Up yours!
WARMUP: Yes. Usual suspects and some dynamic stretching followed by some plank work (side note: Fishstix is a badass and did a pre-workout with sandbags) THE THANG: Starfish Routine or as Change Order called it, “Spread…
SEP 5, 2025
Backblast! Steel City— by the numbers
Steel City Beatdown – By the numbers 5 burpees OYO – 5 Pirates World Series Championships 13 SSH IC – 26 total reps for Steeler HOF Rod Woodson 5 burpees OYO – 5 Penguins Stanley Cups 6 Windmills – 6 Steelers Super Bowl…
THE RANCH · SEP 4, 2025
Backblast! Benevolence in the darkness
WARMUP: • Side Straddle Hops (SSH): • Imperial Walkers: • Moroccan Nightclubs: • Low Slow Squats • Merkins • Broga THE THANG: DORA • 100 Merkins • 200 Squats: • 300 LBCs (Little Baby Crunches) Perform each exercise for…
KITCHEN SINK · SEP 3, 2025
Backblast! No Rep Count
Simple 4 Corner workout, 3 exercises at each cone, rep count started at 5. Original plan was to add 5 reps each lap, but a read a quote from Ali. “I don't count my sit-ups; I only start counting when it starts hurting…
THE YARD · AUG 30, 2025
Backblast! Partners, Light poles and Blimps
WARMUP: Mosey to the side of the school for exercises in cadence: Windmills Cherry pickers Imperial walkers Hillbilly walkers Seal jacks Side straddle hops THE THANG: part 1 - partner up and either people’s chair or…
THE HIVE · AUG 29, 2025
Backblast! BHAG at the Hive
YHC was making up for a missed Q two weeks ago due to sickness. As I was reviewing previous backblasts, I came up with a Big Hairy Audacious Goal for the workout to circle the entire FMHS while carrying the KB with pain…
THE FORT · AUG 23, 2025
Backblast! Cards at WEP
WARMUP: Stretchy things THE THANG: Lap around park stopping at swings alternating between 20 merkins and 20 squats. Mosey over to lot in front of old springs building. 17 bombjacks, 17 plankjacks,and 17 v-ups. Take a…
THE RANCH · AUG 21, 2025
Backblast! Stang Returns To The Ranch
WARMUP: 15 Hill Billy Walkers, 15 Windmills, 15 Moraccian Night Clubs THE THANG: Mosey to speed bumps at Middle School Drop Off Line. Each exercise starts at 4 reps then goes up by 4’s to 20 reps with a different mode…
KITCHEN SINK · AUG 20, 2025
Backblast! Lifting heavy things
WARMUP: SSH, Imperial Walkers, MNC, Squats THE THANG: Ruck Carry, KB Swings, Squats, KB rows, Ruck merkin Ruck Cary, Team Dora, 200 KB Thrusters, 200 Curls, 300 deadlift Ruck Cary, 1 minute of overhead press, 1 minute…
ALCATRAZ · AUG 16, 2025
Backblast! Sweaty Morning
11’s on the hill Dips and merkins Pull-ups and in and outs.
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)…
CURRAHEE · AUG 12, 2025
Backblast! Good Times at Currahee
WARMUP: IWx12, HWx15, WM x15 and Cherry Pickers x15 THE THANG: Load up with Ruck and Sandbags. Ruck to Hill and stop at each several lights: Squatsx25, Dips x25, Irkins x25 Repeat at 6 lights. End at PFHC parking lot…
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:
AUG 8, 2025
Backblast! Reminiscing the BLIMPs
The Pax were enthusiastic about a mid-summer retreat from the hot weather this AM. YHC had researched previous backblasts in an effort to find a BLIMP style workout and found one from 2017 led by Old Bay. I remember…
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…
KITCHEN SINK · AUG 6, 2025
Backblast! Sandbag for 1000
WARMUP: SSH, windmill, squats, moroccan nightclub, arm circles THE THANG: Two stations, same exercises 10 exercises, 10 reps each Squats Bent over row Curls Leg lifts Overhead press Lunges High pulls Dead lifts Bench…
AUG 1, 2025
Backblast! Better late than not at all!!
Your on Q and plan a great morning then you open your eyes and the clock says 0511 Oh crap is the words and feelings and begin stumbling to get dressed pee and get to AO While driving I was like I am going to get…