backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
8,802 backblasts
SEP 25, 2025
Backblast! Don’t Carry Your Burdens Alone
Theme: How are you carrying your burdens? Think about these things: How the weight of your burdens feels as you physically move around. How hard would it be to carry multiple burdens at a time? How hard would it be to…
THE RANCH · SEP 25, 2025
Backblast! Who likes burpees?
WARMUP: SSH, merkins, windmills, squats THE THANG: Grab a rock 1-1-1, 2-2-2,…..10-10-10 of curls-press-tricep extend Ascending ladder of: SSH Merkins Squats Big boys Run to end of parking lot and back Start with 10 of…
SOUL TO SOLE · SEP 25, 2025
Backblast! An Old Fashioned WEP
Disclaimer Given and Shared WARMUP: None - Get to it THE THANG: Hwy 160 to WEP and Back. Take assessment of sidewalks and enjoy the half paved, half trail route. Miles and plenty of fellowship and follow the leader…
KITCHEN SINK · SEP 24, 2025
Backblast! Improve VO2 max per Dr. Attia’s 4 by 4
WARMUP: - Down Dog with Calf stretch’s - Laying Pigeon L/R - Stabilizers L/R THE THANG: Go all out on workout sets and push yourself into Zone 5 - 4 minutes of Clusters x 4 minutes sandbag loaded walk. - 4 minutes of…
BUSHWOOD · SEP 24, 2025
Backblast! O to the smells of BushPit
WARMUP: Mosey over to middle school with multiple stops along the way to our final destination by the football field. SSH, imperial walker, second cousin hillbilly walker, butt kickers, high knees THE THANG: Ladder…
CLYDESDALES · SEP 24, 2025
Backblast! From Clydesdales to Clydesdales
WARMUP: THE THANG: We counted off and some ran and some rucked. Route was to circle around the Founders location where Clydesdales once called home. MARY: Nah ANNOUNCEMENTS: Convergence, golf tourney, CANNOLI RUN!, and…
RING OF FIRE · SEP 24, 2025
Backblast! IPC Week 3 - Chris Kyle WOD
WARMUP: grab a Cindy, stretch OYO while honoring Chris Kyle THE THANG: 40 min AMRAP - 40 reps of Cindy swings, 40 reps Cindy jump overs, 40 reps Cindy thrusters, 40 reps derkins (feet on vertically oriented block)… then…
DAWN PATROL · SEP 23, 2025
Backblast! Burned Bright!
WARMUP: Various back stretches to loosen up in cadence. THE THANG: Classic bootcamp without running, merkins, or burpees. 6 flights with 5 themed exercises each of MMA, Cardio Broga, Plyometrics, Lower Body Burn, and…
SEABISCUIT · SEP 23, 2025
Backblast! sprints at the biscuit 3 weeks ago
WARMUP: jog over to school THE THANG: sprints going from 40 to 80 yards up to 100 and back down. Did some backwards runs, some walking, and a few dry heaves to honor those they have gone too soon. MARY: keep that core…
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…
COLOSSEUM · SEP 23, 2025
Backblast! Recess Time !!!!
WARMUP: Windmills Hillbilly Walkers Imperial Walkers Moroccan Night Cluns THE THANG: 12 Stations with 12 Reps each, jog a lap, rinse and repeat - Carolina Dry Docks - Squats - LBCs - Flutter Kicks - Mountain Climbers …
SNAKE PIT · SEP 23, 2025
Backblast! Bad ideas proliferated
WARMUP: yes THE THANG: stupid: Barbarian Clean and Press 5 reps for 8 rounds Farmers Carry between rounds 50 Swings 40 Goblet Squats 30 Merkins 20 Jumps Squats 10 Man makers 2 Single Arm Swings 2 Snatch with a press 2…
THE BALLROOM · SEP 23, 2025
Backblast! Moderately Moderate
It was a beautiful morning in The Fort and the PAX were moderately fired up for a moderate beatdown. We did a quick warmup and we were off. We moseyed over to the bridge for a thing I like to call the bridge of moderate…
BLOCK PARTY · SEP 23, 2025
Backblast! Murphy
WARMUP: mosey, ssh, imperial walkers, hillbilly walkers THE THANG: 3 corner block party- 20 pull ups at the print shop, 20 merkins and 20 squats and the train tracks and top of the hill MARY: saw quite a bit of her…
SEP 23, 2025
Backblast! Rosie’s Ladder
WARMUP: SSH, Windmill, Mountain Climbers, Moroccan Nightclubs, Mosey THE THANG: Ladders, Progressing to each station and repeat previous 5 burpees, 20 merkins, 30 squats, 40 LBC 5 burpees, 20 CDD, 30 Squats, 40 American…
AMERICAN JACKAL · SEP 22, 2025
Backblast! Partner Work
It was a beautiful morning at the American Jackal, and you could cut the anticipation of the upcoming beatdown with a knife. We did a quick warmup and we were off. Thang: Partner Up for 11’s - 10 Partner Merkins run a…
FLIGHT PLAN · SEP 22, 2025
Backblast! River District out and back
We ran and/or rucked to the River District and back.
THE ARMORY · SEP 22, 2025
Backblast! Baker Mayfield is not Pence
WARMUP: SSH, merkins, squats, Broga THE THANG: Untraditional 11s. At first I wanted to go all the way through from 10 to 1, but YHC quickly realized I wouldn’t be able to make it so I modified as needed. We worked…
SWEEP THE LEG · SEP 22, 2025
Backblast! STL meets Jack Webb
No warm-ups, no disclaimer (oops) Ran down to school parking lot Simple routine, at first light pole, kick off Jack Webb (1 merkin, 4 OH claps), run to the far end parking lot, 1 burpee. Add to the count +1 merkin, +4…
SEP 22, 2025
Backblast! The CSM Pysher WOD
This is my custom WOD for my Father CSM Pysher. Rep count represents the different divisions, brigades, regiments he was a part of durning his career in the Army and the Pa National Guard. 28 HR merkins .25 lap 28 HR…
TRAINING GROUND · SEP 21, 2025
Backblast! Backblast “Finally”
WARMUP: THE THANG: We set out from Earth Fare, packs on our backs, and headed down Hwy 160. From there, we hung a left on Stonecrest, then climbed the hill up Huber Graham to Gold Hill. After a quick pause (actually…
THE YARD · SEP 20, 2025
Backblast! T A R H Y E D
We warmed up with a few stretches here and there and moseyed to the back lot where we met up with light poles. Broke into three groups to tackle the course and Each pole had a letter composed of the site THEYARD, but…
THE FORT · SEP 20, 2025
Backblast! BBQ
3 men showed up at The Fort this morning. Quick disclaimer and we were on our way towards the Print Shop. Stopped at the town hall office building for some dynamic stretching, Step -ups and dips next store, Muscle ups…
SLOW BURN · SEP 19, 2025
Backblast! Non-Alcoholic Drinking Game F3 Workout
Soundtrack: Amazon Music Playlist (curated by Amazon Music) “REDISCOVER THE ‘80S: College Rock WARMUP: - Mosey a lap - Mountain Climbers - Big Boy Sit-ups - Imperial Walkers - Hillbilly Walkers - Windmills - LBC FLIP…