backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
195 backblasts mention “The Pirate”
OCT 8, 2024
Backblast! The Unadvertised Q
WARMUP: Quick Mozy then windmills, mountain climbers, Moroccan night clubs THE THANG: Mozy to now closed dental office and Pax did an incline plank in a row while each member took turns running ~20 yards out for three…
THE RANCH · SEP 29, 2024
Backblast! Ranch REN and stimpy
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE RANCH · SEP 12, 2024
Backblast! Adjusted Loredo Hero WOD
WARMUP: SSH x12 plank kick throughs x12 Low slow squats x12 THE THANG: Loredo inspired WOD At top of car loop over at the middle school 12 squats 12 merkins 12 supermans Run to bottom of the loop 12 squats 12 merkins 12…
SEP 11, 2024
Backblast! Week 1 Iron Pax
Week 1 IPX
THE RANCH · SEP 5, 2024
Backblast! Not Much Running Wild At The Ranch
WARMUP: Run over to the middle school, around the loop to the flag. Windmills, Imperial Walkers, Squats, Dead Lifts, Plank, Downward Dog, Up Dog, Merkins, Mountain Climbers, Peter Parkers, Merkins THE THANG: With just…
RING OF FIRE · AUG 28, 2024
Backblast! IronPAX week -1???
WARMUP: lots of stuff to get everyone loose THE THANG: Cindies at the bottom of the hill by elementary school. Called 11s on the hill with Manmakers at the bottom and Leg lifts over your head at the top while holding…
AUG 20, 2024
Backblast! Space X and Dumpsters (same?)
mosey, warm-up, imperial walker, hillbilly walker, OH claps, windmill, Freddie, dying cockroach, stationary lunge, travolta, mt climber. Not in that order, 12-20 reps mosey around back to some fresh air, four corners, 2…
RING OF FIRE · AUG 14, 2024
Backblast! Band Practice at The Ring of Fire
Warm-up: SSH x30 - Merkin x10 - Windmills x10 - Run to the pull-up bars – 10 strict pullups with no step and not kipping. When you get to failure your partner can grab your feet and help you - Grab a coupon and head to…
AUG 2, 2024
Backblast! Going Off Campus
Nine booters and one runner did the hard thing this morning. 92% humidity and a real feel of 76 degrees added a little extra suck to the fun this morning. Here’s what we did. - 10 Imperial Walkers (IC) - 10 Moroccan…
DAWN PATROL · AUG 1, 2024
Backblast! Dawn Patrol
WARMUP: Warm up: SSH, IW, squat, windmill, MC, stretch THE THANG: - [ ] Pearls on a string. Merkin, squat, LBC - [ ] Bear crawl/crawl bear - [ ] Lunge walk forward/backward - [ ] Mary ANNOUNCEMENTS: COT:
JUL 23, 2024
Backblast! This one is for Halfway...
WARMUP: We lifted rocks and stuff THE THANG: We ran to Sonic the long way and did a Dee WOD MARY: No chicks ANNOUNCEMENTS: Read your newsletter COT: The 5th Core Principle My name is Band Camp and I read backblasts for…
JUL 22, 2024
Backblast! Sweating to the (90’s) oldies
WARMUP: Some Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Windmills & Cherry Pickers… all in cadence… we then moseyed over to the church lot THE THANG: HIIT 50 seconds on 10 off for 4 exercises then had 2…
THE RANCH · JUL 18, 2024
Backblast! Deep Burn
Thang: Down to the playground track for an Indian Run. We did 5 laps with burpees. Next, Jack Webb with merkins and big boys. Five more laps of Indian Run with burpees. Another Jack Webb of squats and monkey humpers…
VARSITY · JUL 12, 2024
Backblast! 30th bday Q
WARMUP: Mosey, SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, moroccan nightclub, overhead claps, plank with a few merkins THE THANG: Use light poles as stations, 8 stations - merkins (10, 20, 30)…
JUL 9, 2024
Backblast! STAY HYDRATED
WARMUP: SSH, windmills, cherry pickers, moroccan nightclub, imperial walkers, hillbilly walkers, mosey THE THANG: Wall sits with bear crawls a few times throughout, triangle stations (3 stations) doing pushups (10, 20…
JUL 2, 2024
Backblast! Subbing to the oldies
WARMUP: no messing around and got right to business knowing mumblechatter would be strong. Mosey around parking lot and stopped for cherry pickers, windmills, low slow squat, merkins, imperial walkers. THE THANG: went…
SWEEP THE LEG · JUL 1, 2024
Backblast! Sweepin' like it's 1776
Hot Humid July in SC pre-run with Grout and Re-tread. WARMUP: run to parking lot where old tega cay coffee used to be and do 17 in cadence American Hammers then run to lowest point on Dave Gibson and do 7 in cadence…
ALCATRAZ · JUN 29, 2024
Backblast! The Pirate and the Senator
The Pirate and the Senator met at Runde and here is what they did. THE THANG: No disclaimer today. We did a lap around Runde and came back to the parking lot for COP COP (all in cadence) SSHx 25, windmill x 10, Merkin x…
RING OF FIRE · JUN 26, 2024
Backblast! How much does a cinderblock (coupon) we
WARMUP: SSH, cherry pickers, Mozy THE THANG: partner Dora. One farmer carry two coupons from pull up bars to stop sign down the hill, other partner does reps. 100 Pull Overs 150 Dead Lift 200 Bench Press 150 Curls 100…
SWEEP THE LEG · JUN 24, 2024
Backblast! Sweatin’ It To The Oldies
11 PAX sweated out the weekend toxins and accelerated in the humidity this fine beautiful morning. We did 3.9 miles total with 25 squats at First Horizon, 25 plank jacks at Model A. Always look after the six and come…
DAWN PATROL · JUN 20, 2024
Backblast! Dawn Patrol
WARMUP: Mosey around the pond and back to the amphitheater for SSH, windmills, moroccan nightclubs, imperial, and hillbilly walkers. THE THANG: 7 of Diamonds - 4 stations, 4 laps, same exercise at each station for each…
RING OF FIRE · JUN 19, 2024
Backblast! Bringing Fire at ROF
WARMUP: Mosey to the ROTC building for Warmaroma SSH x 30 MNC x 15 Mtn Climbers x 20 Peter Parker x 15 Windmills x 10 Smurfjacks x 10 Head over and grab a Cindy then mosey to football stadium THE THANG: 5 Manmakers 10…
JUN 19, 2024
Backblast! Epic Dumpster Stench
Dora, Burpees, Dumpster Stench, good times for all.
JUN 17, 2024
Backblast! WOD: Zachary Tellier
WARMUP: 25 EA – SSH 10 EA – Cherry Pickers 10 EA – Imperial Walkers 10 EA – Hillbilly Walkers Mosey around NAFO to front of school THE THANG: WOD: Zachary Tellier 10 Burpees Run to and around the traffic circle 10…