backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
1,991 backblasts mention “Repeat”
KITCHEN SINK · WED APR 29
💰 Sandbag Extravaganza 💰
WARMUP: SSH, Moroccan night clubs, arm circles, low slow squat, downward dog, hip openers THE THANG: we had 40’s, 60’s and on 80#… shoulder the sandbags and go for a walk around the soccer field, stop halfway, circle up…
BLOCK PARTY · TUE APR 28
Heavy Laps
6 men showed up at the new Block Party location, WEP. We started with a job around the park, stopped at every swing for an exercise. Next, we emptied the back of my car filled with sandbags and other heavy objects. We…
SWEEP THE LEG · MON APR 27
Squatch Holds
THE THANG: Run all over with intermittent stops... side shuffle ~20 yards to & fro until the 6 catches up. Merkins in cadence until you can no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3…
COCKPIT · FRI APR 24
QvQ round 4 2026
River Rat: Pair up On cinder blocks 20 man makers Each swapping the 20 Sinister Kiss 20 big boys with block pass Pinch grip carry cinder block with your partner to the parking lot And back 20 overhead under leg passes…
SWEEP THE LEG · MON APR 20
(De)Construction Zone
WARMUP: Quick lap around the main parking lot (not going behind the stores), then circle up for the following, 10-15 of each: – SSH – WM – IW then HW – MNC – Strawberry pickers Then mosey not too far from COT for…. THE…
THE FORT · SAT APR 18
Corporate (not) approved)
All enjoyed immensely my Q, especially the Corporate Headquarters representative, the Darkest of all Helmets. Also, my oldest son was there, so I was under a tremendous amount of pressure to perform. WARMUP: Yes - we…
THE HIVE · FRI APR 17
Monkey King on Tires at Hive
WARMUP: usually stuff THE THANG: All 1 group: ONE BELL 1-2-3-4-5-4-3-2-1 Swing Am.Swing Goblet squat Thruster Set/Deadlift Deadlift to High Pull Set for # breaths = # reps just finished Take a lap… end by Tires. Split…
THE BALLROOM · TUE APR 14
Smokin Rocket
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 Merkins…
BLOCK PARTY · TUE APR 14
Hominy’s First Trip to the Block Party
Warmup is OYO before 0515. Count PAX. Mosey to Bottom of Massey St Hill. Part 1: Bear Climb the Hill. Do 10 bear crawl paces. Do 5 merkins. Do 10 walking paces. Do 5 merkins. Repeat. Mosey to WEP Stage. Cut through…
COLOSSEUM · TUE APR 14
1912, Titanic, and Lessons Learned
WARMUP: Slow mosey around the parking lot area to the flags in front of GHES, approx 1/2 mile, then circle up for the following: - 20 SSH, 4ct - 10 WM - 15 imperial walker - 15 hillbilly walker - 15 MNC - 10 strawberry…
CURRAHEE · TUE APR 14
A Currahee at Currahee
WARMUP: 25 Side Straddle Hops 10 Strawberry Pickers Some down with the dog calf stretch’s and honeymooners THE THANG: Load up with Rucksacks, Sandbags and Kettlebells and move to the corner of Dave Gibson, 25 incline…
THE YARD · SAT APR 11
Trust the hill and the field.
WARMUP: ssh hillbillies picking strawberries / run the loop couple time with some exercises THE THANG: field lot work / lunge walk, NUR, sprint, locked arms, bear crawl. Repeated on hill and field. Extra field work with…
BLOCK PARTY · TUE APR 7
Birthday Beatdown
WARMUP: THE THANG: 7s on hill by church up to tom hall and then went to print shop for 5 pull ups 10 merkins 15 squats and run around buildings. Repeat x5 MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · TUE APR 7
Moderate until it isn’t
WARMUP: 80 SSH in cadence for Flounders bday Squats Broga THE THANG: Mosey to the Springs building near front by the garden area 10 dips 10 derkins 10 crazy leg twist 10 dips 10 derkins 10 Bulgarian split squats each…
THE BALLROOM · TUE APR 7
Then there were TWO
WARMUP: SSH and Mosey THE THANG: 5 exercises then take a lap: Step ups, Dips, Irkins, squats and SSH. 3 rounds completed. Next up - light poles extravaganza: 3 exercises at each light Merks/Squats/LBCs. 5/10/15 reps …
DAWN PATROL · THU APR 2
Islands of Adventure!
WARMUP: Start at flag and mosey around a bit heading towards parking lot behind Panera Windmills Imperial Walkers Hillbilly Walkers 5 Worst Merkins Ever OYO THE THANG: Island Adventure #1 (~15 parking spaces): Half Wilt…
BLOCK PARTY · THU APR 2
Expedited Tour of Fort Mill w/Pain Stations
WARMUP: Mosey to FM Animal Hospital, SSH, Merkins, Calf Stretch, Runners Stretch THE THANG: Run to Walmart, 7s with merkins and dry docs, run to CVS, 10 merkins, 10 squats, 10 lunges (repeat 3x with a lap around CVS in…
COCKPIT · WED APR 1
The Makeup Q
WARMUP: Windmills / Cherry Pickers / Worlds Greatest Stretch THE THANG: Light Pole Circuit with ascending and descending reps Archer Merkins x 5 Squats x 10 CDD x 15 LBC's x 20 Lunge x 15 Merkin x 10 Burpee x 5 Repeat…
ALCATRAZ · SAT MAR 28
Bobby madness
Warmup: Motivators from 7, run, circle up for: windmills, imperial walkers, Moroccan n/c, low slow squats, peter parkers, some plank stretches. Run Thang 1: pull up bars. Each pax does 10 pull ups, while others do LBCs…
LAZARUS · THU MAR 26
Burpacides
WARMUP: SSH / Windmills / Low Slow Squats / Worlds Greatest Stretch THE THANG: Mosey to the back of the theater for parking lot lines bear crawl to first line -> 5 Burpees Crab Walk to second line -> 5 Burpees Repeat…
SOUL TO SOLE · THU MAR 26
Stairs, step ups, heavy weight carry, broga
WARMUP: load up rucks, sandbags and kettlebells THE THANG: figure out going up and down the stairs at the mathnasium building, one lap, head to amphitheater for a web… with Rucks on: 1 step up each leg, 4 calf raises…
ALCATRAZ · SAT MAR 21
Backblast! Return of the Osprey
WARMUP: Karate stretches THE THANG: 5 manmakers with sandbags Jog with bag to end of parking lot 10 squat lunge walk back Repeat with rifle carry and one more jog. Round 2. Same only Merkins and seal jacks Dora- 200…
SLOW BURN · FRI MAR 20
Backblast! Hello Newman
I. The Warm-O-Rama (The Tip-Off) • The Mosey: A light 5-minute jog around the AO (Area of Operation) to get the blood flowing. • Side-Straddle Hops: 20 reps in cadence (IC). • Imperial Walkers: 15 reps IC (keep it slow…
BLOCK PARTY · THU MAR 12
Backblast! 2026.11 Minnow Pond
Run up Massey hill, 20 bobjacks in Sisk parking lot, run to gas station for 10 merkins, run to Millstone park for 30 flutters, run to the millstone for 10 1leg air humpers (trying to put a foot on the wall). Repeat as…