backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
395 backblasts mention “backdraft”
SLOW BURN · MAY 2, 2025
Backblast! Triangle of pain- Not a Diamond
WARMUP: Mosey and stop three times -exercises THE THANG:" Triangle of pain" 1. ABs, 2. Shoulders and 3. shoulders (7 exercises at each stop x 20 reps each time around. Most made two full trips all 7 exercises x 20 MARY…
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)…
FLIGHT PLAN · APR 21, 2025
Backblast! Eight is enough
WARMUP: nope THE THANG: head down 160, around wallmart, head back. MARY: nope ANNOUNCEMENTS: cannoli run next month, fort mill care center volunteer opportunities COT: prayers and praises
SLOW BURN · APR 18, 2025
Backblast! Skip Joyfully
WARMUP: SSH – 20 IC • Imperial Walkers – 15 IC • Windmills – 10 IC • Arm Circles – 10 fwd / 10 rev • Hillbillies – 15 IC • Mosey (~1/4 mile loop or parking lot lap) THE THANG: Part 1: Partner Dora (10 minutes) Pairs of…
RING OF FIRE · APR 16, 2025
Backblast! 10-20-30 for Bass's Bday
WARMUP: Mosey then SSH (57 times for Bass's bday), windmill, imperial walkers, hillbilly walkers, moroccan nightclub, and cherry pickers. THE THANG: Started off on benches - 2 sets, 10 each - step ups, inclined merkins…
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…
LAZARUS · APR 3, 2025
Backblast! Believe it or Not….He’s Alive and well!
WARMUP: transitional COP (Circle of Pain) Mosey about 150 yards and circle up 10 or so exercise moves 10-15 reps each In cadence THE THANG: Mosey to back of theatre and gather at bottom of lot Jacobs ladder or 7’s with…
DAWN PATROL · APR 1, 2025
Backblast! Dawn Patrol
WARMUP: THE THANG: Ruck with stops doing 10 merkins, 10 upright rows, 10 squats MARY: ANNOUNCEMENTS: newsletter COT: prayers for parents, kids
THE ARMORY · MAR 24, 2025
Backblast! Post Golf Trip Memories
After reviewing previous backblasts, YHC noticed that the last time I submitted a backblast for the Armory was in October 2019 immediately following a golf trip where I likely ate and drank too much. It so happens that…
COLOSSEUM · MAR 18, 2025
Backblast! Go as fast as you want
WARMUP: Long Mosey, then the usual: 20 SSH IC 10 LSS IC 10 Cherry Pickers IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 10 MNCs IC Yoga THE THANG: To the Light Pole$! PAX were encouraged to go as hard/fast as they…
THE BALLROOM · MAR 11, 2025
Backblast! They’re Playing Baaaasketball…..”
WARMUP: Stretch Lab: Abe Vigoda, Cherry Pickers, Downward Dog, Honeymooner, Left over right, Right over left, Pidgeon Stretch, Trunk Twisters THE THANG: Mosey to gym entrance, CDD, Peter Parker’s. People’s Chair up…
THE BALLROOM · MAR 4, 2025
Backblast! Back to the basics at Ballroom
WARMUP: stretching (because we all need more) THE THANG: move to multiple locations and complete the following in cadence at each location. 10 SSH, 10 merkins, 10 mak-tar-jai, 10 Parker Peters, 10 jump squats, 10…
CURRAHEE · FEB 25, 2025
Backblast! Curahee
WARMUP: stretch, mobility THE THANG: rucks on move from point to point stopping every 3-4 min and completeing 10 squats, 10 merkins 30 second plank, 10 overhead presses. MARY: ANNOUNCEMENTS: Battlebot going away Q at…
KITCHEN SINK · FEB 19, 2025
Backblast! Kitchen Sink 2/19/25
WARMUP: SSH, cherry pickers, IWs, Mtn climbers, shoulder taps dynamic movements around the traffic circle THE THANG: buy in 100 squats with bag on shoulders, move to back of school (15 merkins while moving at various…
FLIGHT PLAN · FEB 19, 2025
Backblast! All of Them!
WARMUP: Disclaimer loosened up the vocal cords THE THANG: run out Richard Crossing to Front St, turn left to Berkshire, so 2 laps, return on Front/Richards Crossing Message at end referred to 33 yr anniversary for me/M…
SLOW BURN · FEB 14, 2025
Backblast! Love Boat Cruise
WARMUP: SSH Abe Vigoda Imperial Walker Hillbilly Walker Michael Phelps Merkins Broga THE THANG: Indian Run with 3 Big Boys as the fallback Love Boat Cruise (2 loops) (40 reps per man of either exercise) Carolina: CDD 2…
SLOW BURN · FEB 7, 2025
Backblast! 1% better at Slow Burn
YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do…
THE FORT · FEB 1, 2025
Backblast! Chasing Amy, I mean Twister
WARMUP: 6 gathered, which was a great number, for a full 1 hour of party packed entertainment. Twister joined us to say hi as he terrains his 6@6, but before he got 75 yards away, we had a quick disclaimer and took off…
SLOW BURN · JAN 31, 2025
Backblast! Friday with Broga
WARMUP: side Strattle and the regular THE THANG: bump camp and yoga MARY: ANNOUNCEMENTS: COT:
THE BALLROOM · JAN 28, 2025
Backblast! Music, Merkins, and Moroccan Night Club
Six Booters and four Ruckers converged on Ball Room this morning for a music-themed workout. Conditions were cold and wet (33 and foggy). Here’s what we did. Warm Up - 10 Low Slow Squats (IC) - 10 Windmills (IC) Mosey…
COLOSSEUM · JAN 21, 2025
Backblast! Men in Tights
Texted Barkley last week and told him to put me in for Q sometime at Coliseum. He responded and said I need someone for next week. I gladly accepted before looking at that weeks weather forecast. Rookie mistake but we…
SLOW BURN · JAN 17, 2025
Backblast! Galaxies and Manhole Covers
WARMUP: Standard stuff. SSH, IW, Hillbilly Walkers, Merkins, butt-kickers, high-knees THE THANG: Ran to side of Lowes, Partnered up (size not matter) and worked through 8 sets of 80-counts, split between partners. Every…
JAN 9, 2025
Backblast! Choose Hard
WARMUP: Run to bandshell at WEP THE THANG: We did laps around WEP with an accumulator thrown in for fun. When returning to the bandshell after each lap pax did the following starting with the first exercise and then…
COLOSSEUM · JAN 7, 2025
Backblast! Under cover
WARMUP: SSH, windmills, imperial walkers THE THANG: 4 stations, 3 exercises each, 15 count first round. Leave kettle bell at end, run to start and 5 merkins at each station on the way back. Back through the stations…