backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
319 backblasts mention “Splinter”
JUL 24, 2025
Backblast! Squatch Pond
WARMUP: run to Church of God Worship Center, 5 SSH, 5 Seal jacks, 5 downdog merkins THE THANG: pick up two 2lb weights, run to stairs at FM COG, calf raises on steps x10, SSH x10, seal jacks x10, run through upper lot…
RING OF FIRE · JUL 23, 2025
Backblast! ROF 7-23
WARMUP: yes, 7 minutes THE THANG: A cinder block board of pain OH claps/Imp walkers squats shoulder taps curls clean and press (maybe not, could have been a dead lift) LBCs merkins swings man makers OH press high reps…
JUL 22, 2025
Backblast! The NOT SO Sweaty Barry
If I missed your name, feel free to edit it in.... The weather did not agree with us, but I hope everyone had a nice evening at The Barry (aka The Sweaty Barry). I'm really not sure how a person could not have a good…
JUL 21, 2025
Backblast! Badger Attack
The Bert
RING OF FIRE · JUL 16, 2025
Backblast! Dora and more
WARMUP: SSH, Moroccan Night Club, Cherry Pickers, Hillbilly Walkers THE THANG: Mosey, Dora with Merkins, LBC, Carolina Dry Dock, Dora with Freddie Mercury, Burpees, Lunges, Nur, Mosey MARY: 5 minutes of various…
THE BALLROOM · JUL 15, 2025
Backblast! Ice Cream Cones at Ballroom
WARMUP: SSH/Merks/Squats/LBCs/Imperial Walkers/Stretching/Cherry Pickers/Mosey THE THANG: 11s w dual exercises at top and bottom (Merks/Squats and BigBoys/Plank Jax) Cone work - Four Corners with 2 exercises at each…
THE FORT · JUL 12, 2025
Backblast! Arms & Legs So Bad It Still Hurts
Ruby Slippers and Splinter were Co-Q's for the day. We decided to split it up by muscle groups. Ruby started first with arms and then Splinter took over with legs. WARMUP: Warmup-y things. THE THANG: Ruby's 1/2: Mosey…
JUL 7, 2025
Backblast! 20yr Anniversary of the Murph
WARMUP: barely THE THANG: THE MURPH. MARY: nah ANNOUNCEMENTS: Sweaty Barry, Stuff the Bus, newslettery stuff COT: indeed
RING OF FIRE · JUL 2, 2025
Backblast! Grad Q School
WARMUP: 5 Burpees, 20 SSH, 8 WM some stretching, covered our mission THE THANG: Mosey to benches, 10 of each Urkins, Dips, Dirkins x2 covered 5 core principles Found some wall and had a seat, started going through Pax…
THE BALLROOM · JUL 1, 2025
Backblast! Salsa & Merengue Dance Moves
Warmup: SSH, Imperial Walkers, Windmills, Moroccan Night Clubs, and Strawberry Pickers then Mosey around the perimeter The Thang: 1. Ballroom Blitz (AMRAP) Set up 4 corners: Corner 1 – 10 Merkins Corner 2 – 20 Squats…
JUN 30, 2025
Backblast! The “BERT”
WARMUP: Mosey to the track. 10 Imperial Walker. 10 Moroccan Nigh-clubs. THE THANG: The “BERT”. :fire: :hot_face: • 50 Burpees • 400 meter run • 100 Merkins • 400 meter run • 150 Walking Lunges • 400 meter run • 200…
JUN 23, 2025
Backblast! Hero WOD +
WARMUP: Jog around the parking lot, including some NUR and side lunges. THE THANG: Part 1: Police Officer Tara Christina O'Sullivan Sacramento Police Department, California End of Watch Wednesday, June 19, 2019 Police…
ALCATRAZ · JUN 21, 2025
Backblast! No One Escapes Alcatraz Without Doing H
Pulled in with 5 minutes to spare, unloaded the whiteboard of pain, and got ready to honor someone who fought harder than we ever will in a 45-minute workout. Today’s beatdown was in memory of Kathleen “Mrs. Burns,” the…
THE RANCH · JUN 19, 2025
Backblast! The Ranch
WARMUP: lower legs stretch, Side straddle hop, Merkins THE THANG: pair up and carry coupons to the school, wall sit each person hold coupons 30 seconds and pass to next person. Wall sit pass coupon and then 1 burpee…
RING OF FIRE · JUN 18, 2025
Backblast! Ring of Fire around the rosie
WARMUP: SSH, Imperial walkers in sync, cherry pickers, windmill, moroccan nightclubs THE THANG: 10 Hill sprints with exercises in between. We covered pull-ups, planks, Cindy presses, swings, merkins, man makers and more…
BLOCK PARTY · JUN 17, 2025
Backblast! New Office Tour
On what was the most humid day of the year so far, 9 pax got after it in the gloom. Cubbie asked that I give my "why" for F3. My why isn't because of the workout or doing something that most ordinary people wouldn't do…
VARSITY · JUN 13, 2025
Backblast! I told you there was an awning
It was a dark and stormy morning and all the pax of the Fort made their decisions, the red pill or the blue pill. Most fartsacked. YHC was prepared for the elements and taylored a workout accordingly. We first went and…
BUSHWOOD · JUN 4, 2025
Backblast! Cross Pollination at Bushwood
WARMUP: IC: IW HW CP WM AST MC THE THANG: Mosey to side of AO and partner up. Catch Me If You Can to the covered walkway. Partner starts slowsying while other partner drops, 3 merkins then jailbreaks to partners and…
JUN 2, 2025
Backblast! D-Day - The Greatest Generation
D-Day (June 6, 1944) D-Day: D-Day was the Allied plan to launch a massive invasion of Nazi-occupied France, opening a second front in Europe to relieve pressure on the Soviet Union in the east and hasten the defeat of…
THE BALLROOM · MAY 6, 2025
Backblast! ?
THE THANG: We hit the turf field at PK Middle for some pick a ticket from the bucket running. Got in 2.5 miles all said and done. Great work and mumblechatter. All enjoyed. ANNOUNCEMENTS: Fogerty is your host for Adopt…
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…
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…
THE BALLROOM · APR 1, 2025
Backblast! Not Many Fooled on April 1st.
Run to opposite side parking lot of school for Dynamic Warmup: - SSH x15 - IW (high) x15 => High Knee - Seal Jacks x15 - Windmills x10 => Butt Kickers - Merkins x10 - Dry Docks x10=> Shuffle L/R - Low Slow Squat x20 The…
MAR 27, 2025
Backblast! Here's your statblast...
It was too long ago. I am a loser for not posting it sooner. I have no idea. I only take some amount of solace in the fact that the FNG went rucking so he won't know what he missed...