backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
621 backblasts mention “Mainframe”
JUL 29, 2025
Backblast! 7/29 GC
WARMUP: Normal routine of SSHs, windmills, imp Walker's, etc. THE THANG: Mosey over to front of pet store and partner up. P1 does a burpee while p2 waits. Then p2 does burpee while p1 waits. 20 as a team then yog over…
ALCATRAZ · JUL 26, 2025
Backblast! Beat the deck #2
WARMUP: side straddle hop, imperial walker, cherry picker, windmill THE THANG: Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right and you do the workout…
JUL 25, 2025
Backblast! Old School Beatdown
WARMUP: Old School 15 minute warm up: IWx15, HW x15, WM x15, CP x15, Plank: Peter Parkers x15, Parker Peters x15 and Mountain Climbers x15 then 6 inches, Plank each side with legs, then regular and repeat. THE THANG…
CURRAHEE · JUL 15, 2025
Backblast! Swampy Circuit
Like the “Jelly of the Month Club,” the humidity just keeps giving. That didn’t stop 8 of us from putting in the work. Here’s what we did. No warmup, just mosey to the crosswalk in the drop-off line under ruck - 30 yard…
ALCATRAZ · JUN 28, 2025
Backblast! Alcatraz - Worth Swimming To The Island
I picked this Q up from Badlands just the other day due to a scheduling conflict on his end so I knew, at least I told myself, I should honor him with what would most likely have been a good workout. He probably…
JUN 27, 2025
Backblast! Circuit
WARMUP: cherry pickers, windmills, Moroccan night clubs THE THANG: 5 pain stations 1. Sandbag - 20 dead lift, squat, shoulder toss 2. Kettlebell - 20 curls, swings, overhead press 3. 25 merkins, dry docks, shoulder taps…
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 HIVE · JUN 20, 2025
Backblast! Last minute DORAs
WARMUP: SSHs THE THANG: Dora #1 - Farmers Carry - 50 burpees - Squats w calf raises 100 - Mike Tyson’s 150 - Mountain climbers 200 Dora #2 - Man makers 50 - Goblet squats with calf raises 100 - Halos 100 - Plank pass…
FLIGHT PLAN · MAY 26, 2025
Backblast! Flight was planned
Memorial Day ruck fest with a few Yoggers.
ALCATRAZ · MAY 24, 2025
Backblast! 80 tv commercial: “C’mon everybody, Ski
Warmup: SSH Windmill Cherry pickers imperial walkers Hillbillies Peter Parker’s Plank Leg Swings First exercise: 2 laps around Runde - 20 merkins / 20 squats x 4 - At pull-up station - 5 pull-ups, while PAX Al Gore…
MAY 23, 2025
Backblast! Music and Merkins
45 minutes of music. A “base” exercise with another exercise when a key word or phrase is said. 1. Running up the hill mountain climbers until you hear the word running. Then you’d run up a hill. 2. Voodoo Child- calf…
CURRAHEE · MAY 20, 2025
Backblast! Over the hill and through the woods
WARMUP: Side straddle hop, cherry pickers, windmills. THE THANG: Ruck to pain station 1, (20) Ruck Curls, Ruck up halfway to the big hill, (20) Ruck Curl and Upright Rows, Ruck Up the Big Hill, add Calf raises to the…
VARSITY · MAY 16, 2025
Backblast! Almost too much
WARMUP: SSH out of sync optional, Cherry pickers, moroccan night clubs, slow merkins, Imperial walkers THE THANG: 1 man tosses the 60# 30 yards, NURs back. Meanwhile, groups of 4 rotate between pull-ups, merkins, and…
THE RANCH · MAY 15, 2025
Backblast! This Shirt Stinks
11 men toured the Ranch this morning to get a full body beatdown. The workout received the shirtless Change Order seal of approval, so pretty good start to the day. Here’s what we did. Warm Up - 10 Low Slow Squats (IC)…
KITCHEN SINK · MAY 14, 2025
Backblast! Do You Suffer in Silence?
WARMUP: - Moroccan Night clubs - Low slow squats - Imperial blocker Gear up and head to amphitheater. Partner workout. All gear needs to get to the top of the amphitheater. Only one partner can carry at a time…
ALCATRAZ · MAY 3, 2025
Backblast! Hills and Thrills
WARMUP: Jog a lap with some butt kickers. SSH, MC, merkins, Willie mays Hayes, Moroccan night clubs. THE THANG: mosey to the pull-up bars. 3 pull-ups each. Everyone else doing squats while waiting. 2 rounds of 10…
SOUL TO SOLE · MAY 1, 2025
Backblast! Big 5-0
Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with…
CURRAHEE · APR 29, 2025
Backblast! 2025 Manion WOD
THE THANG: The Manion WOD + Bonus work ANNOUNCEMENTS: Hog & Coyote, Cannoli Run, & Tortoise and the Hare COT: Prayers
KITCHEN SINK · APR 16, 2025
Backblast! Rosie does the dishes
WARMUP: • 25 SSH (IC) • 10 Windmills (IC) • 10 Imperial Walkers (IC) • 10 Merkins • Mosey 100 yards and back THE THANG: Main Workout (35 mins) ? Circuit 1: Strength + Movement (12 mins) 3 Rounds – 40 seconds work / 20…
CURRAHEE · APR 15, 2025
Backblast! Over the Hill and through the woods…twi
WARMUP: Some windmills, imperial walkers and squats THE THANG: Mosey to heart attack conquer hill 2 times Stops for 20curls 4 times Stops for 10 squats 2 times MARY: ANNOUNCEMENTS: COT:
SLOW BURN · APR 11, 2025
Backblast! SlowBurn with a Kick in the A….
WARMUP: Dynamic warm up around Lowe’s stopping along way to circle up and exercise Crowd pleaser was the duck walks in honor of Retiree THE THANG: The accumulator 10 exercises starting with one rep Moving to next…
THE RANCH · APR 10, 2025
Backblast! Lots of Chatter at The Ranch
10 at ao-the-ranch Lap around the front of the school for warm-ups. Lots of chatter so we had some burpees thrown in for good measure. Next, we traveled to the other school entrance Dora - partner 1 performed exercises…
CURRAHEE · APR 8, 2025
Backblast! Dime Bag
We rucked over to the ear wax factory for some 7s with man makers and swings. Rucked back to COT. Jwow
APR 4, 2025
Backblast! Gear WO at The Stockade
WARMUP: Short mosey around the COT parking lot followed by SSHsx25inCadence, WMsx5inCadence, HWsx5inCadence, CPsx7inCadence, IWsx5inCadence, next moseyed to our lifting stations where each exercise was explained, then…