backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
321 backblasts mention “38 Special”
MINNOW POND · THU OCT 29
Tour of FM and 44 Reps
Birthday Week Q #4. WARMUP: Pledge of Allegiance and Directions-ish THE THANG: Run for 5 minutes-ish then do 11 Squats, SSH, Hammers and calf raises all ways. Main St --> Springs St --> Summersby -->Unity St -->Hill St…
SWEEP THE LEG · MON OCT 26
Getting Loopy
WARMUP: mosey towards berkshire loop with a stop on 160 for IC monkey humpers THE THANG: berkshire loops with 10 squats 10 merkins 10 LBCs at each stop sign. MARY: nah ANNOUNCEMENTS: newsletter COT: yup
BLOCK PARTY · TUE OCT 20
Mozy Ruck 4
WARMUP:Moroccan Night Clubs, Strawberry Pickers SSH THE THANG: 4 Corn of Pain 20x Ruck Squats 20x Swings with Ruck sack 16x Lunges 8 each leg. Station 2 15x Curls 15x Merkins 15x Over Head Press Station 3 30x Flutters…
THE FORGE · FRI OCT 16
4 Corner EMOM avoiding the Harry Teeter dumpster juice
WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon then mosey the long way to the back side of Harris Teeter. THE THANG: 4 corners EMOM behind Harris Teeter Four stations each with a different exercise listed…
MINNOW POND · FRI OCT 16
I felt like running
WARMUP: pledge THE THANG: ran a lot, some pain stations throughout at humble cup, American legion, church of God were we did merkins, squats, big boys and a few of us did bear crawls MARY: flutters, hammers…
SWEEP THE LEG · MON OCT 12
Hateful 8s
9 did the hard thing this morning at Sweep. The Thang 3.8 miles, 3 exercises (Burpees, Pistol Squats, Hand Release Merkins) of 8 reps at 8 stops on a figure 8 course - Stop 1 - Earth Fare - Stop 2 - Kangaroo Express …
BLOCK PARTY · TUE OCT 6
Good Swinging Time
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Cheese Shredder Mosey to first wooden swing The Thang: 1. Swinging Great…
SWEEP THE LEG · MON OCT 5
Groundhog Workout
WARMUP: Warmed up before if needed THE THANG: Mosey across the street to the bottom of Brayden Hill. 5 Burpees at the bottom 10 Jump Squats at Emory Ln 10 HR Merkins at entrance to Inizio parking lot 10 Hammers at…
SWEEP THE LEG · SUN OCT 4
Running
WARMUP: no THE THANG: Ran down to school. 5 burpees/13squats/10 big boys run 1/4 mile rinse and repeat. Do until 555. Everyone got in 4. MARY: no ANNOUNCEMENTS: newsletter COT: what happens stays
MINNOW POND · THU OCT 1
Skipper zipper
THE THANG: Zipper route starting at Elliott St. 10 merkins and 10 jump squats at the end of every street. 5 burpees each time the pax cross Springs St. Pax logged 3.5-4.5 miles.
BLOCK PARTY · TUE SEP 29
FORTeen Years
WARMUP: 14 Burpees THE THANG: Mosey to center of WEP Pax rotated into center based on year of 1st post (ie Class of 2026, 2025, 2024, etc). Varied exercises were performed by all including Burpees, Partner Derkins…
THE FORGE · FRI SEP 25
Forge!
Dojo was a no go so he handed the Q stick to me. Tired from two previous Qs this week, the plan was limited running and more strength training. Quick warm-up then we headed to The Wall for 3 rounds Erkins, dips, and…
MINNOW POND · THU SEP 24
Small Crowd at Minnow Pond
We had 6 BC, 3 Runners, I Rucker at Minnow Pond this morning. The rain kept some of the regulars at home. I switched my plans last minute due to the small numbers. Pledge and we were off to the Pharmacy for some warm-up…
BLOCK PARTY · TUE SEP 22
Cinder Block Party
We had 12 including a fly by guest appearance from Warning Track. Standard warm-up exercises then we moseyed over to the stack of cider blocks. 1st DORA - Merkins (100), Squats (200), LBCs (300) partner 1 did exercises…
BLOCK PARTY · TUE SEP 15
Of course, more burpees
WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers Mosey to some curb merkins in cadence BurpBackMountain - partner up. Partner 1 does burpees while partner 2 nurs up the hill and runs down twice…
SWEEP THE LEG · MON SEP 14
Post BRR good ideas
(Courtesy of DH, thanks buddy!!) 10 came to Sweep the Leg to celebrate the one day of the year that I get to run near the front of the pack… the Monday after BRR. It was a veritable party… Q: Shady Pax: Shady 38 Special…
MINNOW POND · THU SEP 10
Pre-BRR Squatch Beatdown
WARMUP: run to Print Shop THE THANG: 5 pull-ups, 5 toes to bar, 5 dips Run to church Partner wheelbarrow 20yds, flapjack Run, turn left, run turn left down stairs to other church Partner push 20yds, flapjack Run, turn…
THE FORGE · FRI SEP 4
BRR warm up
WARMUP: Yog or jog. I dont know if I pronouncing this correctly. A lap around the parking lot. SSH Imperials Hillbillies Cherry pickers Windmills Peter Parker’s Parker Peter’s Plank it out! THE THANG: DORA 100 merkins…
MINNOW POND · THU SEP 3
Sweaty
Massey to Harris to McCammon to Clebourne to Main to Veteran’s Park Exercises at following: John Boys FM Pharmacy Veteran’s Park 10 Merkins 10 Squats 10 LBC’s
SWEEP THE LEG · MON AUG 31
F3 Hyrox Training
WARMUP: Mosey around parking lot to set lap THE THANG: 800s (2 laps around parking lot) Can't move on to next set of exercises until you complete 2 laps and exercises 800 - 50 Burpees 800 - 50 Squats 800 - 50 Lunges 800…
THE FORGE · WED AUG 26
The Smokin Corners
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Cheese Shredder Mosey around the parking lot The Thang: 1. 4 Corners…
MINNOW POND · THU AUG 20
3 exercises on repeat...for 4 miles
WARMUP: Non existent THE THANG: Super simple...running with push-ups, V-ups and American Hammers. At every stop, the PAX would perform: 5 V-Ups, 10 Merkins, 15 American Hammers Here's the route we took: Up Massey and…
COLOSSEUM · TUE AUG 18
Colosseum...The Return
WARMUP: You should've done that & stretched prior to launch. THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series: Wide-Arm, Diamond, Regular…
MINNOW POND · THU AUG 13
Badland's 1 yr MANniversary
Turned 41 today... 1 year anniversary of becoming a man they say. WARMUP: train going through town at 0510 caused a few late arrivals. Did pledge and then 41 ssh IC while the stragglers got parked and over to the flags…