backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
583 backblasts mention “Shady”
BLOCK PARTY · JUN 10, 2025
Backblast! Hot dogs and toenails sport junction fi
WARMUP: tickle THE THANG: 5 burpees, 10, merkins, 15 squats, 20 SSH, 25 LBC’s in each corner of parking lot at top of Massey with running in between. A few warmup stuff and hill running thrown in as well. MARY: she’s…
THE ARMORY · JUN 9, 2025
Backblast! Always a crowd pleaser…
WARMUP: Mosey’d around the parking lots and picked up Sugar Bug so he got a chance to run. Back at COT we did: windmills, cherry pickers, low slow squats, merkins, Peter Parker’s, Parker Peter’s. THE THANG: Everyone’s…
VARSITY · JUN 6, 2025
Backblast! Primal Screaming
WARMUP: SSH, iw, hw, Peter Parker, collect cinder blocks, pull-ups and toes to bar slowly THE THANG: 25 yrd square 4 corners, 25 reps each - Merkins - Big boy sit-ups - Bomb jacks - Goblet squats with Cindy Did 3 rounds…
THE RANCH · JUN 5, 2025
Backblast! Forecast: Pain with a 100% Chance of Pe
Conditions: It poured all night. But as I pulled up—miraculously dry skies and just enough gloom to get uncomfortable. YHC rolled in not knowing if anyone would show after a night of monsoon-style weather. But there…
KITCHEN SINK · JUN 4, 2025
Backblast! Sink Flag Handoff
WARMUP: Is for sissies. THE THANG: A .75 lap around the campus with full gear (weight vest and sandbag on your back, kettlebell in one hand and cinderblock in the other) each time you had to set down the block and hell…
FLIGHT PLAN · JUN 2, 2025
Backblast! Braden Sucks
WARMUP: none THE THANG: route from starbucks/market/nations common/front/160 to Braden. Some did hills and back. Anywhere from 3-5 miles enjoyed by all MARY: none ANNOUNCEMENTS: torture and haire COT: prayers for all…
6@6 · MAY 31, 2025
Backblast! Running with scissors
WARMUP: listening to Twister talk THE THANG: running and listening to Twister talk MARY: was listening to Twister talk ANNOUNCEMENTS: yes, official (corporate was present) COT: yes, pre and post Welcome FNG, Shaqaroni…
THE HIVE · MAY 30, 2025
Backblast! The Time is Always Now
WARMUP: methodical SSH 1 burpee Windmill 2 burps IW 3 burps HW 4 burps J-Lo 5 burps Farmers carry https://medium.com/@danjohn84123/humane-burpee-342d0054a13f Finished with swing sequence to hit 100 total 5 swings 5…
THE HIVE · MAY 23, 2025
Backblast! The Hive Shovel Flag Hand-Off
WARMUP: Happy Hour warmed us up for the impending bear down THE THANG: Round 1: 10-min AMRAP 10 x KBS 10 x KB squats 10 x KB deadlifts 10 x KB clean and jerk Round 2: 25-min of suffering PAX circle up at bottom of the…
MAY 20, 2025
Backblast! Shoulders and Shuffling
WARMUP: Disclaimer and light jog to the space between Walgreens and Jersey Mikes for COP THE THANG: COP (all in cadence): SSH x 25, Squat x 25, Mountain climber x 25, Freddie Merc x 20, LBC x 25, Windmill x 10, Diamond…
SWEEP THE LEG · MAY 19, 2025
Backblast! The Greyhounds could not be slowed with
23 at ao-sweep-the-leg this morning. The plan, 1/2 mile loops with 4 pain stations. Pain Station 1 - 5 burpee bomb jacks, each lap first 15 pax added 2 reps (leaders did 15 reps on their final lap) Pain Station 2 - 5…
MAY 15, 2025
Backblast! 2025 PGA Championship - Quail Hollow
WARMUP: Pledge of Allegiance THE THANG: Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified…
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…
BLOCK PARTY · MAY 13, 2025
Backblast! Block Party Beatdown
WARMUP: SSH, windmill, cherry pickers, navy seal burpees (10 count movement) THE THANG: Mosey to Walter Elisha Run to each park bunch and do 5 Navy Seal Burpees. Wait for the 6 to finish then run to next bench together…
MAY 8, 2025
Backblast! Guess who’s back…back again
WARMUP: pledge to the flag and disclaimer THE THANG: on the corner of downtown, instructions were given for the .5 mile loop. - merkins with a shoulder tap at the top (15) in corner one where we were at - At the 4…
KITCHEN SINK · MAY 7, 2025
Backblast! The CLAP - Inspired by Metro
For the month of May, Farmer's Only has deemed the Kitchen Sink as a next-level kick in the junk. I had the honor of warming everyone up to the idea of what will occur this month. We do a lot of pushing exercises…
SWEEP THE LEG · MAY 5, 2025
Backblast! Bass O Matic loops
YHC was honored to be asked to Q the STL. When we run from Flight Plan and do Brayden loops, Bassomatic adds an additional loop around the neighborhood which I have dubbed “Bassomatic loops”. This loop was chosen for…
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…
COLOSSEUM · APR 29, 2025
Backblast! Ab destroyer
WARMUP: SSH, low slow squats, MNC THE THANG: Grab a rock, 5 man maker buy in 5 light poles, LBC’s, X & O’s, V Up’s, HTH, Big Boys round of 20, 15, 10 & 5 MARY: She was in the car with Joe Lyons (F3 Long Duck)…
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…
DAWN PATROL · APR 15, 2025
Backblast! Dawn Patrol
WARMUP: None THE THANG: we rocked, and I made the packs to several exercises at at least two stops. They grumbled. MARY: None ANNOUNCEMENTS: Cannoli Run COT: We prayed and I do not recall the specific intentions
THE ARMORY · APR 14, 2025
Backblast! Get The Work Done - KB Style
WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats. THE THANG: Hoist your bell overhead and move to the far parking lot. For this round, the exercises would be performed with the…
6@6 · APR 12, 2025
Backblast! AKA hills and running
WARMUP: nah THE THANG: trail runners hit the trail. Path for runner was down Munn, into the school, ran all the way out the back by the pull up bars. Then down Harris and up Jackson. Then either to Massey or through WEP…