backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
572 backblasts mention “Cohiba”
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…
THE FORT · NOV 22, 2025
Backblast! Three Strands of Strength
WARMUP: NASA led warmup. Slow mosey around the parking lot, ending near where we started for 10-20 of the following: - SSH - WM - MNC - IW - Produce Pickers The slow mosey to the front stage area of the amphitheater to…
SLOW BURN · NOV 21, 2025
Backblast! Musical spaces
WARMUP: WINDMILLS/PICKERS/MERKINS/LOW AND SLOW SQUATS THE THANG: mosey over to Lowe’s 11s with big boys and merkins PART 1: MUSICAL CHAIRS WITH THE BURPEE PIT (20 min) Setup: Everyone in a parking spot. ONE LESS spot…
SOUL TO SOLE · NOV 20, 2025
Backblast! Soul2Sole
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
SOUL TO SOLE · NOV 13, 2025
Backblast! Flag Hand-Off: Congratulations McHale!
WARMUP: Zilch THE THANG: miles and smiles MARY: We stretched her out:chicken: ANNOUNCEMENTS: CHRISTMAS PARTY!!, Break the Dam, CRI run/ruck, Thanksgiving Convergence 6:30A @ AO The Ranch COT: Yes. Thank you, Jesus.
6@6 · NOV 8, 2025
Backblast! Easy route a few took on
Six at six the usual stuff and a good group. Might be missing one or two pax. Everyone enjoyed. Welcome Cerebus (Shaq’s brother.)
THE HIVE · NOV 7, 2025
Backblast! 4 corners and a Cake
WARMUP: Handful of exercises to loosen up THE THANG: 4 corners of exercises with 20 as rep number 5 exercises at each corner 3 rounds each with lap between rounds MARY: Flutters, Hello Dollys, big boys ANNOUNCEMENTS…
CLYDESDALES · NOV 5, 2025
Backblast! Pray for Jamaica
WARMUP: sure THE THANG: Out and back - 4.3mi L on Munn R on Harris R on Sam Smith R on Choate L on Drew L on Sharon Lee R on Sutton Out to 6 Baxter MARY: nah ANNOUNCEMENTS: 4Bs, Xmas party COT: prayers for Jamaica…
6@6 · NOV 1, 2025
Backblast! Over and Under I77
WARMUP: Chatting THE THANG: 6 mile loop within the Forbidden area utilizing the I77 overpass and Sam Smith to Harris to Munn. MARY: Nope ANNOUNCEMENTS: Bethel, Bourbon and Christmas party! COT: Prayers and Praises…
OCT 30, 2025
Backblast! Springs street spine
15 total with six runners at Minnow Pond. Remainder did rucking. Pledge and then run to former Hardee’s lot where the thang is explained as follows: Parking lot is base camp. Do 10 burpees here. Run up Springs st to its…
THE COACH'S BOX · OCT 23, 2025
Backblast! Tribute to the Boss
Soundtrack: Amazon Music Playlist: ”The Boss F3 30/30 Playlist” Warmup: Merkins. Big Boys. Cherry Pickers. Planks. Bear Crawls. Mosey to cinder blocks on the other side of campus. Farmers carry two cinder blocks for a…
OCT 13, 2025
Backblast! Honey Badger Got Smoked
1. Warm-Up: SSH – 25 IC Imperial Walkers – 15 IC Low Slow Squats – 15 IC Merkins – 15 IC Mountain Climbers – 15 IC Moroccan NC – 10 IC 2. The Thang – Part 1: Grinder “Honey Badger Strength”: Partner up. One works, one…
THE YARD · OCT 11, 2025
Backblast! Spicy Light Pole Accumulators
WARMUP: SSH Imperial Walkers Squatches (like Squats, but spoken in correctly by the Q) Imperial Squat Walkers Maybe so more... THE THANG: Mosey to start of light poles along back entrance. Exercise revealed from an…
THE HIVE · OCT 10, 2025
Backblast! The Smokin Ladder Beatdown
Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC The Thang: 1. Ladders Start at 5 reps, add +5 each round until 25, then work back down. Exercises: KB Swings Goblet Squats KB…
THE COACH'S BOX · OCT 9, 2025
Backblast! Cindy with a Tire Smoke Show
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Windmills – 10 IC Moroccan NC – 10 IC Mosey lap around AO Main Thang: Round 1: Cinder Strength Perform 3 rounds: (10, 15, 20 reps) Cinder Block Squat Press (Thruster) Cinder…
OCT 7, 2025
Backblast! 13 YR Anniversary Convergence
WARMUP: THE THANG: Here is my weinke - Assassin We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools. Starting at the front door we headed around the back, past the shop, past the…
THE YARD · OCT 4, 2025
Backblast! No Cheese Shredder Moderate Workout
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…
SLOW BURN · OCT 3, 2025
Backblast! Slow Burning Stogie
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Mosey around the parking lot The Thang: 1. 4 Corners: Corner 1: 10 Merkins Corner 2: 15 Squats…
THE COACH'S BOX · OCT 2, 2025
Backblast! Flag Handoff: New Coach at the Box
Warmup: Merkins. Big Boys. Cherry Pickers. Planks. Mosey to cinder blocks. One lap carrying a cinder block on each shoulder. (This was rough!) Put down cinder blocks. One lap running. 1. Jump Squats with Cinder Block…
BLOCK PARTY · SEP 30, 2025
Backblast! Burpee Fest
WARMUP: mosey to top of Massey for a nice 8 min warmup with all the fixins. THE THANG: Indian run up and down massey Mosey to church parking lot for burpee broad jumps Mosey to Monroe White street for merkins at bottom…
THE COACH'S BOX · SEP 25, 2025
Backblast! Frying pan Substi-Q
WARMUP: nope… Just heavy stuff THE THANG: misery involving kettle bells, and sandbags of varying sizes MARY: ain’t got no time for that ANNOUNCEMENTS: read newsletter COT: held mostly in relation to the second half……
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 …
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…