backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
514 backblasts mention “Shield”
KITCHEN SINK · JUL 9, 2025
Backblast! Roll them dice/high low buffalo
WARMUP: Motivator, windmill, imperial Walker, cherry picker, all IC The Violator THE THANG: Have PAX spread bells and bags to 2 stations (some of each at each station) Also have them separate into group A and B…
JUN 6, 2025
Backblast! Free the animal
WARMUP: - 10 Side Straddle Hops - 10 Moroccan Nightclubs - 10 Windmills THE THANG: - Jog to HT wall by O’Reilly - 3 min wall sit hands out, Drop 1 in at min 2 to finish - Jog to back parking lot - Bear crawl w/ Merkins…
THE COACH'S BOX · MAY 29, 2025
Backblast! 4-Stations for 4-Laws
WARMUP: SSH, ImpWalkers, HillWalkers, ChPickrs, LSSquats, Up/Down dog, Merkins THE THANG: Sideline to sideline… 10 yard line: tire Flips to other sideline, 50 LBCs, jog back & next station 20 Yd: walking twist Lunges w/…
THE RANCH · MAY 29, 2025
Backblast! East side no shows
WARMUP: THE THANG: If you weren’t then you don’t know. Cyclopse and I decided to save the wienkie and ruck instead. Great conversation with shieldlock. MARY: ANNOUNCEMENTS: COT:
RING OF FIRE · MAY 28, 2025
Backblast! Beat the deck #1
WARMUP: Quick warmup as we had a lot to cover. Cherry pickers and side straddle hops THE THANG: We had 9 cards face up and needed to guess higher or lower of any pile. Each card had a workout associated with it. You get…
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 COACH'S BOX · MAY 22, 2025
Backblast! Consistency Is a Heavy Lift - Grip It a
:checkered_flag: Warm-Up (In Cadence): - Windmills – 10 - Imperial Walkers – 15 - Low Slow Squats – 10 Slowsy to the tires and cinderblocks to get our minds right for what’s coming. :steam_locomotive: THE PAIN TRAIN –…
RING OF FIRE · MAY 14, 2025
Backblast! IPAX inspired workout
WARMUP: SSH, Merkins, Run, Wind Mill, Squats, Run, Grave Cinder Blocks. THE THANG: 35 yard Merry, one end do 50 reps of and exercise the use the corresponding MOT, then do 5 Burpees and return to the beginning using the…
MAY 10, 2025
Backblast! adopt a highway 2nd qtr 2025
WARMUP: Instructions and Gear THE THANG: 2 mile Litter pick up MARY: ANNOUNCEMENTS: COT:
RING OF FIRE · MAY 7, 2025
Backblast! But what about the blocks?
WARMUP: 4 minute warning and then a 2 minute warning Started with mission of F3 Plant, Grow and Serve small workout groups for men for the invigoration of make community leadership DISCLAIMER Warmup…
RING OF FIRE · APR 30, 2025
Backblast! Gridiron Ladder and Escalator
We moseyed a bit with some but kickers and karaoke as we made our way to the center of the Gridiron for a few warm up exercises. - Grandpa Jacks - Imperial Walkers - Hillbilly Walkers - Some stretchy things Then we…
APR 28, 2025
Backblast! Laredo + at the Badger
Laredo… with a little enhancement. 6 rounds 25 Squats 25 Hand Release Merkins 25 walking Lunges 400m lap Then when done 25 4 count flutters Lap 25 burpees Lap. Took us right to 6:00. Thanks to Kaiser for the opportunity!
RING OF FIRE · APR 16, 2025
Backblast! 10-20-30 for Bass's Bday
WARMUP: Mosey then SSH (57 times for Bass's bday), windmill, imperial walkers, hillbilly walkers, moroccan nightclub, and cherry pickers. THE THANG: Started off on benches - 2 sets, 10 each - step ups, inclined merkins…
APR 14, 2025
Backblast! Arms-Abs-Curls
I prefaced to the group that I had run 18 miles on Sunday, and I was not going to do any running today. It was all arms and abs. The music selection was provided by Sirius Octane Workouts. So, here we go. WARMUP…
APR 3, 2025
Backblast! Complex Math
16 at Minnow Pond for a test of speed and math skilz. Simple loop around town, four stops Stop 1 - COT - Merkins Stop 2 - Pharmacy - LBCs Stop 3 - Parking lot - SSHs Stop 4 - Gazebo - Squats Back to COT for lap 2 Rep…
RING OF FIRE · APR 2, 2025
Backblast! Q school at ROF
Five students attended Q school, and 3 runners posted at NAFO this morning. This is what they did: WARMUP: Disclaimer and slow Mosey around NAFO parking lot. Circle up for COP THE THANG: COP: SSH x 30, windmill x 10…
MAR 31, 2025
Backblast! Murphing at the Badger
WARMUP: Moseyed to the track THE THANG: The Murph MARY: None ANNOUNCEMENTS: All of them COT: STK
MAR 27, 2025
Backblast! Yellow Pixie Dust
WARMUP: Honored Sergeant Major Robert Cottle, Mozy, butt kickers, toy soldiers, windmills, downward dog and honeymooner THE THANG: 5 rounds of pain - Run down the hill around the playground and back to the ROTC…
MAR 19, 2025
Backblast! St Paddy's Day WOD
WARMUP: Our warmup consisted of Windmills, Imperial Walkers, Hillbilly Walkers, some downward dog and honeymooners THE THANG: We did 5 rounds of exercises The first 3 rounds were 17 reps of each exercise followed by a…
RING OF FIRE · MAR 19, 2025
Backblast! Shield is a lean mean pain making machi
WARMUP: Did couple exercises THE THANG: 4 rounds of board of pain In between exercises take 400m lap MARY: ANNOUNCEMENTS: Ruby and Splinter are training for Marathon :clap: :muscle: :bacon: COT: Be light in the darkness…
RING OF FIRE · MAR 12, 2025
Backblast! The Impossible Mile
20 men rolled out of bed and got better this morning. There were ruckers, runners, and bootcampers. Conditions were pleasant (44 and clear). Here’s what we did: The Thang “The Impossible Mile Challenge” - 1 Lap Burpee…
MAR 10, 2025
Backblast! Zachary Tellier tribute
WARMUP: wam up lap 20 SS 15 imperial walkers 15 squating mearckin night clubs 15 moutain climbers Stretching The thang Start in end zone 10 burpees Run to 50 nur back to end zone 10 burpees 25 pushups Run to 50 nur back…
THE COACH'S BOX · MAR 6, 2025
Backblast! 45/30
Was I late? Yes. After all that hype, I freaking forgot I said to be there at 0445. So, what do you do in those situations? Well, you dial your ShieldLock and get him to warm everyone up for 5 minutes while you drive…
VARSITY · FEB 28, 2025
Backblast! Cindy’s EMOM
Disclaimer and began with a run around the NaFo high school campus. Warmup: SSH, Windmills, Imp Walkers, Low Slow Squats, cherry pickers, Peter Parkers, plank stretches Run to bars; pax grab a cindy. Thang 1: EMOM with…