backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
708 backblasts mention “Barry Manilow”
DAWN PATROL · DEC 30, 2025
Backblast! Minuteman’s a grandpa!
WARMUP: Imp walkers/MNC/arm raises/SSH/plank/merkins THE THANG: THANG 1: ROUND 1 100 ∙ Partner A: Diamond Merkins (max reps) ∙ Partner B: Wall Sit (against stage) ROUND 2 200 ∙ Partner A: American Hammers ∙ Partner B…
FLIGHT PLAN · DEC 29, 2025
Backblast! Whose guidance you following?
WARMUP: OYO THE THANG: Run out Richards Crossing all the way to the end including the loop; on the return take a right on Front St to Berkshire; do Berkshire loop 2x; return home on Richards Crossing. MARY: she…
6@6 · DEC 27, 2025
Backblast! Pre run the pre run, then we run
WARMUP: pre run THE THANG: running MARY: was late ANNOUNCEMENTS: yes COT: yes
SLOW BURN · DEC 26, 2025
Backblast! Boxing Day ?
WARMUP: windmills, SSH, IW’s, Plank, Up Dog, Down Dog, Merkins, Mosey w some shuffles and butt kickers. THE THANG: 3 rounds of Merkins, Big Boys, Squats, Dips, Bobby Hurleys, Hammers and Derkins. Mosey around Lowe’s. 3…
DEC 24, 2025
Backblast! Eve of the Lord's birth - convergence
WARMUP: The usual THE THANG: DH-type-stuff MARY: worked into Thang ANNOUNCEMENTS: Newsletter & upcoming changes COT: Lauren Hope Styles (sp?) - 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around…
DAWN PATROL · DEC 23, 2025
Backblast! Barry Manilow is not just a F3 name
WARMUP: mosey around park while doing SSH, windmill, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, merkins THE THANG: start off in the parking lot by the fields - from one end to the other, bear…
BLOCK PARTY · DEC 23, 2025
Backblast! Back to basics
WARMUP: SSH, Broga squats, hillbilly walker THE THANG: 5 rounds of 5 pull ups 10 swinging derkins 15 squats 20 LBCs Laps around playground Mosey over to hill 7’s Burpees at the bottom Jump squats at top Mosey down to…
FLIGHT PLAN · DEC 22, 2025
Backblast! Running for the Harvest
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
6@6 · DEC 20, 2025
Backblast! Do as I say, not as I do
WARMUP: waiting on Q THE THANG: choose your own adventure MARY: would have been a better Q ANNOUNCEMENTS: don’t be late for your Q COT: yes
THE FORT · DEC 20, 2025
Backblast! Fa la la la….laughing all the way! ?
WARMUP: Mosey around the JWow Exercise Pavilion stopping along the way finding our secret Santa gifts :gift: THE THANG: Mosey to trail behind parking lot Partner up 2 rounds of Burpees while partner runs up hill and…
DEC 18, 2025
Backblast! Respectables take over the Pond
WARMUP: pledge of allegiance THE THANG: 1 mile lap Four corners with 5 burpees 10 merkins and 15 leg raises at each corner MARY: Dis you know?? ANNOUNCEMENTS: Christmas is 5 days away COT: Pray for the children
DEC 16, 2025
Backblast! Stuff Half Shell Aint Never Done
WARMUP: Yes, this is important. It was also cold THE THANG: 4 corners around the old Rite Aid: merkins, squats, flutters, burpees ADHD Mosey Pick up 2 rocks and do some squats Hand release negative merkins with hands on…
THE BALLROOM · DEC 14, 2025
Backblast! 12 comes of Christmas
Old bay had every intention on Qing however a call from the M created a change of plans due to a water leak at home. Fortunately he gave me the winky to make it all happen. We did a little warmup and took a mosey to the…
6@6 · DEC 13, 2025
Backblast! running 6@6
WARMUP: marshmallows around a campfire THE THANG: running MARY: brought hot chocolate after the run ANNOUNCEMENTS: Santa Claus is coming to town COT: aye
DEC 11, 2025
Backblast! Parading around Minnow Pond
Temperature was 40 degrees however it was a bit windy. The Pledge of Alliance was recited, the Pax were counted and instructions were given. WARMUP: N/A for Minnow Pond THE THANG: Following the FM Christmas Parade…
CLYDESDALES · DEC 10, 2025
Backblast! The Winter of Wegs’ discontent Part De
WARMUP: 4 mile Route was described THE THANG: Head up Munn, left on Harris, loop through WEP and back. MARY: 2 minutes at the end. ANNOUNCEMENTS: Xmas Party, Xmas Eve Convergence, Bethel Men’s Shelter COT: Prayers for…
6@6 · DEC 6, 2025
Backblast! 6@6
WARMUP: None THE THANG: Suggested route to Walmart Round About through Baxter along Richard's Crossing out to RT160 MARY: ANNOUNCEMENTS: COT:
DEC 4, 2025
Backblast! Park to Calhoun
WARMUP: it was cold. we'll warm up on the run THE THANG: cover distance stop for: 5 burpees 10 merkins 15 squats added some lunges once did some leg lifts after a muscle up twice bear crawled the length of Calhoun St…
CLYDESDALES · DEC 3, 2025
Backblast! Kingsley loops
WARMUP: none THE THANG: right on Mun left and Kingsley park circle, cross over 160 to Kingsley do as many loops as possible, head back MARY: none ANNOUNCEMENTS: Christmas Party COT: keep several father in laws and…
FLIGHT PLAN · DEC 1, 2025
Backblast! The Winter of Wegs’ discontemt
WARMUP: Too cold THE THANG: in the words of Rev. Al Green, “Take Me To The River”runners ran to the River & back. Ruckers did they own thang MARY: nope ANNOUNCEMENTS: The Usual COT: prayers & praises
6@6 · NOV 29, 2025
Backblast! Embrace the ish
WARMUP: not needed THE THANG: lotta runnin’ MARY: not present ANNOUNCEMENTS: newsletter COT: personal
SLOW BURN · NOV 28, 2025
Backblast! Don’t drink the ‘Mountain Dew’
7 PAX from Stockade came over to see what I was doing at Slowburn. Warm up Accumulator board (up to 6 exercises), run in between Wall sits and burpees Back to the board for exercise-run-exercise-run-etc Finished with a…
BLOCK PARTY · NOV 25, 2025
Backblast! Apparently “another” Pendulum
WARMUP: Some THE THANG: Pendulum on Monroe White St. 5 Bombjacks in the middle: 25 Merkins at the top of the hill. 25 Seal Jacks at the top of the other. Decrease by 5 each round then back up. MARY: some ANNOUNCEMENTS…
COLOSSEUM · NOV 24, 2025
Backblast! They’re Entertained….And sweaty!
WARMUP: Is 36+ years at a job meaningless or meaningful?? How you approach it makes the difference but finishing strong is the key to legacy :muscle: THE THANG: Dynamic warm up 5 burpees Toy soldiers Shuffle Butt…