backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
477 backblasts mention “Liberty Bibberty”
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…
SEABISCUIT · SEP 16, 2025
Backblast! Tour de Waterside
WARMUP: Mumble Chatter THE THANG: Ran through Dominion Ridge to Whites Rd into Waterside. Visited the clubhouse and 2 roundabouts and then head back. MARY: ANNOUNCEMENTS: Golf tournament, anniversary convergence, 4.01K…
AMERICAN JACKAL · SEP 15, 2025
Backblast! Commitment to the Jackal
YHC was honored to head to the East Side and deliver a beatdown at AJ. The weather is fantastic for F3 and I enjoy seeing some new faces (Sunkist). It also gave me an opportunity to create a tough workout, which I…
THE HIVE · SEP 12, 2025
Backblast! 5 for 5 at The Hive
WARMUP: Yea, a good one. Humane Burpee THE THANG: Right Side: 5 Snatches 5 Overhead Lunges 5 Cleans 5 Swings 5 Rows 5 Merkins w/ hand on the bell Repeat on the left did 5 round in between had guys explain their name…
LAZARUS · SEP 11, 2025
Backblast! Lazarus
WARMUP: Mountain climber, side straddle hop, and Bear crawl THE THANG: remember 9-11-01 why it’s important! MARY: Talked about significant issues that took place on 9-11 ANNOUNCEMENTS: read slack COT: yes
BUSHWOOD · SEP 10, 2025
Backblast! Ruck Mosey
WARMUP: THE THANG: Mosey with weight (sandbag or ruck) pausing for low slow squats or merkins MARY: none ANNOUNCEMENTS: newsletter COT: prayers
SEABISCUIT · SEP 9, 2025
Backblast! Miles Through Massey
WARMUP: on your own THE THANG: Negative Splits / Progressive miles through Massey Left on Dudley Right on Felts Left on Kings Bottom Out & Back MARY: ANNOUNCEMENTS: newsletter COT:
AMERICAN JACKAL · SEP 8, 2025
Backblast! 11s beat down
WARMUP: 20 SSH 10 windmill 15 low slow squats 15 maracan night clubs 15 imperial walkers THE THANG: 4 corners bootcamp • Corner 1: 20 Carolina dry dock • Corner 2: 20 Merkins • Corner 3: 20 Squats • Corner 4: 20 lunges…
THE FORT · SEP 6, 2025
Backblast! Q-Swap at the Fort
WARMUP: - Large arm circles - Windmill - Imperial Walker THE THANG: Circuit training -> two rounds 45 sec exercise + 15 wait - Lunges - Leg raises - Squats with 25 dumbbell - Manmakers -35 lbs sandbag - Mountain…
THE RANCH · SEP 4, 2025
Backblast! Benevolence in the darkness
WARMUP: • Side Straddle Hops (SSH): • Imperial Walkers: • Moroccan Nightclubs: • Low Slow Squats • Merkins • Broga THE THANG: DORA • 100 Merkins • 200 Squats: • 300 LBCs (Little Baby Crunches) Perform each exercise for…
LAZARUS · AUG 28, 2025
Backblast! Whats the point of this
Sometimes I wonder if a 'backblast' is important. Yes, I can here the admins now screaming their doctoral rhetoric at their phone screens. 'Its for new guys to get ideas', 'Its to share with people that weren't there'…
BUSHWOOD · AUG 27, 2025
Backblast! No lube needed
So here's the thing, I missed a few guys. Not bc I don't appreciate my fans, but bc I was having oxygen issues in the brain and the video evidence was maliciously destroyed. The 4 headed monster(ish) was fantastic and…
SEABISCUIT · AUG 26, 2025
Backblast! Sofrito is made with cilantro
We had 10 @ the fastest AO in the East - ao-seabiscuit Some ran, some rucked, all enjoyed the perfect gloom weather and got stronger on the Holbrook route. Thanks for the opportunity to run your great site, Time Machine…
AMERICAN JACKAL · AUG 25, 2025
Backblast! Trench Warfare
WARMUP: SSH, windmill, imperial walker hip thrust, low slow squat, 1min high plank, spider man stretches THE THANG: Pain stations - complete 2 circuits; EMOM: 50s each station, 10s transition 1. Mosey 2. Merkin - hands…
THE YARD · AUG 23, 2025
Backblast! Sharing stories about strippers
WARMUP: Ran some U routes with SSH as intervals. Dynamic warmup in circle at 8 minute mark. THE THANG: 7/7 Derkins/Dip countdown on benches. A little step up Indian run on the playground curb. 3 rounds of Half loop…
BUSHWOOD · AUG 23, 2025
Backblast! Board of Pain / Partner work
Partner Work - wheelbarrows - Partner push - Partner carry Dora/Run a lap - merkins - Incline merkins - Dips - Step ups
LAZARUS · AUG 21, 2025
Backblast! Lazarus - 8/21/2025
WARMUP: - 10 Side Straddle Hops - 10 Windmills - Plank to Down Dog, Calf stretch’s to Sunrise THE THANG: Mosey to hill on Red Stone behind Biergarten 25 Inchworm/Walkin Merkins Bear crawl to top of hill 25 Tip-Toe…
BUSHWOOD · AUG 20, 2025
Backblast! Prancing ponies, pickle pointers and su
WARMUP: SSH IMP WALKERS HILLBILLY WALKERS SQUATS MERKINS BROGA THE THANG: Ladder in the lot Merkins Squats CCD LBC MOT Bear crawl or Lunge walk Toy soldier High knees Karaoke intervals of 5 compounded up for each island…
THE YARD · JUL 26, 2025
Backblast! 4 corner fun
WARMUP: 20 SSH 10 wind mill 10 imperial Walker 10 cherry picker Other stretching THE THANG: 4 corners 5 reps per corner Burpee’s, big boy sit-ups, Carolina dry dock, lunges Ladder on the basketball courts 1-6 pushups…
LAZARUS · JUL 24, 2025
Backblast! Freaky Thursday
WARMUP: SSH, Windmills, Low slow squat, cherry pickers, merkins, mosey THE THANG: EMOM 9 mins of heavy merkins and merkin variants, 2 sprints mixed in 3 rounds of 3 mins with Jump squats, grinders, squat to calf, wall…
SEABISCUIT · JUL 22, 2025
Backblast! Lead from the 6
We ran. Some of up more than others.
AMERICAN JACKAL · JUL 21, 2025
Backblast! Field Work
WARMUP: - SSH - Windmills - Merkins THE THANG: - Mosey down the road to the field gate entrance while triggering every motion sensor light on the way Round 1: - Bear crawl the 10 - 1 burpee - Crawl bear back to the…
THE YARD · JUL 19, 2025
Backblast! Sweep The Yard
WARMUP: MNC, Windmills, Calf Raise, LSS THE THANG: Did 7's on the hill at the front entrance of the school. (Flying Squirrels & Mountain Climbers) Ran up Springfield PKWY to the back entrance. At every light pole we did…
SLOW BURN · JUL 18, 2025
Backblast! This is the workout that happened at sl
WARMUP: ssh, hb walkers, imp walkers, Abe vigotas, plank time, Peter Parkers THE THANG: the road along the storefronts has 4 crosswalks starting at one end, we ran suicides, with the crosswalks serving as successive end…