backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
1,342 backblasts mention “40”
THE RANCH · AUG 28, 2025
Backblast! History of Rosie
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Moroccan night clubs, windmill, mosey around the lot THE THANG: Rosie moves to CNY - 14 reps for merkins, squats and flutters x2 Bear crawl to next spot 12 reps for…
RING OF FIRE · AUG 27, 2025
Backblast! Legs and core plus broga
WARMUP: Windmills, Moroccan night clubs, low slow squats, mosey to benches, number of pax x 2 for step ups on the benches THE THANG: Leg web :leg: :spider_web: 1 squat, 4 cal raises; 2 squats, 8 calf raises… progressive…
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…
VARSITY · AUG 22, 2025
Backblast! Chance of Rain
WARMUP: IW, HW, Merkins, MC, MNC, THE THANG: Thing #1 400M Run 21 Burpees 21 Heels to Heaven 21 Squats 400M Run 15 Burpees 15 Heels to Heaven 15 Squats 400M Run 9 Burpees 9 Heels to Heaven 9 Squats Thing #2 15 Burpees…
THE HIVE · AUG 22, 2025
Backblast! Swole city, bro! Fist pumpin’ through t
WARMUP: • 20 SSH IC • 10 Windmill Cherry Pickers IC • World’s Greatest Stretch (both sides) THE THANG: AMRAP Circuit – 40s on / 20s off (4 rounds) 1. KB Swings 2. KB Goblet March 3. Suitcase Deadlifts 4. Cross Body…
SOUL TO SOLE · AUG 21, 2025
Backblast! Sharing Burdens
9 men shared their burdens and three sandbags (40lb, 60lb, and 80lb) for a 3.05 mile trek at Soul to Sole this morning. Route was as follows: - Down Broadcloth, right on Textile, right on Innovation, Right on Kingsley…
DAWN PATROL · AUG 19, 2025
Backblast! Light pole Accumulator
It was a pleasant morning with a slight breeze. WARMUP: run to 4 corners of the track at WEP. At each corner in cadence : 20 SSH, 10 cherry pickers 10 squats THE THANG: We were supposed to do drill bits but the…
AMERICAN JACKAL · AUG 18, 2025
Backblast! Light poles with motion sensors…AJ fanc
WARMUP: Disclaimer Mosey around entrance, circle up for 15 SSH IC 10 LSS IC 10 Windmills IC 10 Hillbilly Walkers IC 10 MNCs IC Yoga THE THANG: Moseyed down to the yellow striped triangle, at the entrance to school and…
VARSITY · AUG 15, 2025
Backblast! Marine 16
WARMUP: 400m Mosey, SSH, Burpees, IW, HW, Windmill THE THANG: 16 Reps Of The Following with 20m dash in between each exercise: Burpees Merkins Squats Mt. Climbers SSH Jump Lunges High Knees Jack Jumps 2 Rounds of 3…
THE RANCH · AUG 14, 2025
Backblast! The Man Behind Cohiba
Warm-Up: SSH – 20 IC Imperial Walkers – 20 IC Windmills – 10 IC Merkins – 10 IC Thang 1 — Rancher’s Gauntlet: Cone 1 – 15 Burpees Cone 2 – 15 Squats Cone 3 – 10 Carolina Dry Docks Cone 4 – 15 Jump Squats Repeat x2 Thang…
KITCHEN SINK · AUG 13, 2025
Backblast! Kitchen Faucet Was Turned Off At The 'S
Bring your sand bag. Those were the instructions. WARMUP: Short mosey with a few of the typical warmup exercises. THE THANG: Grab your bag...sandbag, and meet me by the flag poles. I reintroduced the GoRuck 60x60 and…
RING OF FIRE · AUG 13, 2025
Backblast! King of the Ring VIII
WARMUP: yea. Nothing fancy: SSH, IW, HW, Windmill, yoga THE THANG: 10 pull-ups 20 merkins 30 squats Farmers carry 2 cinder blocks 440ft downhill Run around Sugar Creek Elementary Farmers carry 2 cinder blocks 440ft…
DAWN PATROL · AUG 12, 2025
Backblast! The CKVQ
WARMUP: Short mosey to WEP stage Oblique stretch (Keep your feet on the ground…) Elbows to opposite high knees Frankensteins Scoops Tiptoe walk Heel walk Leg kicks Toe pointers THE THANG: mosey to 123 White St lot (Long…
THE ARMORY · AUG 11, 2025
Backblast! AMRAP 4 Autism Preview
WARMUP: Some THE THANG: AMRAP: 400m partner run 31 KB Squats 69 KB swings 31 OH press 69 OH DB stationary lunges 31 burpees MARY: A little ANNOUNCEMENTS: Newsletter COT: Best part. “Marriage isn’t meant for our…
AUG 11, 2025
Backblast! Full Maltz
WARMUP: some light yoga and warm up exercises. Honored Master Sergeant Michael Maltz THE THANG: 1) Run 400 M 2) 25 Pull ups 3) farmers carry two cinder blocks down the hill and back 4) 25 dips 5) 50 push ups 6) 25 knees…
VARSITY · AUG 8, 2025
Backblast! Bald WOD
WARMUP: SSH -20, Windmill -7, MNC - 10, Broga THE THANG: Round 1 40 Merkins 40 LBC’s 40 Squats - Run lap 40 Dips 40 Big Boy Sit-ups 40 Monkey Humpers - Run lap 40 SSH 40 Lunges - 20 E/L 40 Incline Merkins - Run lap…
THE RANCH · AUG 7, 2025
Backblast! Fat Amy
WARMUP: 20 SSH IC 10 Windmills IC 10 Cherry Picker IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 5 Burpees OYO THE THANG: 50 Air Squats 10 Burpees 40 Sit-Ups 10 Burpees 30 Lunges (alternating legs) 10 Burpees 20…
BLOCK PARTY · AUG 5, 2025
Backblast! It certainly wasn’t hot
WARMUP: 3 gathered in the wet because they decided today was a day to get a little better. We took off towards the engineering building where the mini wall is located and did SSH, cherry pickers, windmills, low slow…
AUG 5, 2025
Backblast! Pea gravel protein
Three pax braved the wet conditions and ran over to Grace church for: Warmup: SWIMLAPPs: SSH, windmills, imperial walkers, Moroccan n/c, low slow squats, arm circles, peter parkers, plank stretches; all about 10-20 in…
AUG 4, 2025
Backblast! The Griff & The CIA 7
Well, the Site Q was under the weather so we :hand_with_index_and_middle_fingers_crossed: that someone would show up who had a key to the NaFo track. Thankfully, since it's the first day of school, the football coaches…
THE YARD · AUG 2, 2025
Backblast! Thunderstruck VC Volleyball Season Open
Musical Soundtrack: AC/DC Live Album (1991) Released Oct 27, 1992, edited for brevity. See Amazon Playlist: “AC/DC Live F3 Workout 45 minutes” Warmup: - Mosey a lap - Mountain Climbers - Big Boy Sit-ups - Imperial…
VARSITY · AUG 1, 2025
Backblast! Sharpen Your Axe
6 got marginally better but significantly sweatier at Varsity. Here’s what we did: Warm Up: - 15 SSHs (IC) - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC) - 10 Mountain Climbers (IC) - 10 Windmills (IC) Mosey to…
THE HIVE · AUG 1, 2025
Backblast! Sunny Delight
WARMUP: SSH, Windmill, Downward Dog, Honeymooner, Runner Stretch KB Deadlifts and Swings Suitcase carry 1 lap around the parking lot THE THANG: 10 minute circuit: 1. Upright row x 10 2. Clean + press x10 (5 e/a) 3…
LAZARUS · JUL 31, 2025
Backblast! People’s Q
I tried something a little different today and had a people’s Q. I started us off with a little warm up then Rosie picked up the Stick as we moseyed to the front of the movie theater. I thought we were going to watch…