backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
1,342 backblasts mention “40”
DAWN PATROL · THU OCT 29
HIIT Workout
WARMUP (at the flag) - 20 Side Straddle Hops - 20 Windmills - 20 Butt Kickers - 20 Moroccan Night Clubs - 20 High Knees Run to the SBUX parking lot - 20 Big Boys - 20 Wacky Jacks (or SSH's) - 20 Walking Lunges - 20…
THE COACH'S BOX · THU OCT 29
The Smokin Cindy Violator
Warm-Up: SSH – 30 IC Imperial Walkers – 20 IC Windmills – 10 IC Strawberry Pickers – 10 IC Cheese Shredder Violator Mosey lap around Skillet Main Thang: Round 1: Cinder Strength 3 Rounds- MOT per Round: Round 1- Run…
KITCHEN SINK · WED OCT 28
Monster Mash Beatdown
WARMUP: SSH, Moroccan Night Club, Arm Circles, Wrist Stretches for four arms, Strawberry Pickers. THE THANG: -Lower Body Squats Swings KB Reverse Lunges *Figure 8's -Upper Body Curls Merkins w/Bell Over Head Press *Over…
COCKPIT · WED OCT 28
Racing at the Pit
Always an honor and a privilege to lead my F3 brothers in a workout. Like to try and mix it up a bit for the PAX so I researched the backblasts for this AO. Reached out to the Site Q to inquire what kind of gear is…
COCKPIT · MON OCT 26
Easy on the Shoulders, Not on the Legs
This is my birthday week, so I'm trying to Q all 5 days. #1 in the books! WARMUP: Windmills, stretching, Moroccan NCs and a mosey down behind the stadium and school. THE THANG: Lamppost-palooza. Run to the lamppost…
THE YARD · SAT OCT 24
Circle of Fun and Indian Run
WARMUP: THE THANG: - 12 station circle of fun 45 secs exercise 15 second rest - Indian run - 12 station circle of fun 45 secs exercise 15 second rest - Indian run - Dora MARY: ANNOUNCEMENTS: - 4 B's - Bethel - 401k run…
THE FORGE · FRI OCT 23
50's the #
WARMUP: Mosey around parking lot loop with 2 stops: 15 SSH 10 Merkins 7 Windmills THE THANG: 8 parking spots in front of Novant 50 Merkins 50 Squats 50 Mountain Climbers 50 Shoulder Taps 50 Burpees 50 Lunges 50 SSH 50…
COLOSSEUM · TUE OCT 20
Q School at Colosseum
It was my honor and privilege to share some QSchool lessons learned with 6 of my brothers this morning. Please bookmark this backblast as you prepare your first Q. Many of us are here to assist as you plan and would…
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…
SEABISCUIT · TUE OCT 20
Balmy 40 degrees at liftoff
WARMUP: Sat in warm cars until launch THE THANG: Mosey through the neighborhood over to Catawba for a lap around the high school then head down White street to Peacan ridge, down and back. Extra jug handle loop at…
THE YARD · SAT OCT 17
Catan the board game
WARMUP: THE THANG: Played the game of catan Three stations with multiple exercises as a team Longest mile competition MARY: ANNOUNCEMENTS: 4 Bs Bethel Trash pickup 401k COT:
THE HIVE · FRI OCT 16
KB BOP for Farmers
Site Q let me know there would be a shovel flag handoff this morning so expected a large crowd. Means different paces needed to be accommodated, perfect for a BOP. Arrived early to set-up and get a prerun in, because…
THE FORGE · WED OCT 14
Getting Jacked at The Forge
Came a little early to scout the area and select our spots for pain. Awesome weather, plan in place, time to work. WARMUP: Stayed in COT with the usual suspects THE THANG: Moseyed over to my vehicle to grab one of my…
THE FORT · SAT OCT 10
The Fort Mixtape
WARMUP: SSH, windmills, Imperials, ham stretches THE THANG: Pauly D - Rochamburpees Rock Paper Scissors in a forearm plank. Winner does 1 Merkin, Loser does 1 Burpee. Tie Both do 1 Burpee. 10 rounds. Ab Webb 1 Hand…
THE FORGE · FRI OCT 9
Funday Friday at the Forge
WARMUP: Side straddle Hop, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Windmills, Morrocan Night Clubs THE THANG: Mosey to Tire Shop_3 Exercises for 3 Rounds. Dips, Step Ups, Calf Raises_30 reps…Repeat above…
COCKPIT · WED OCT 7
Running Season is Here
WARMUP: Mosey down hill behind school with various movements until reached the road loop at the bottom THE THANG: Running and exercises until finish First "mile" = Burpees followed by a lap, 4 total starting with 20…
FLIGHT PLAN · MON OCT 5
Morris Hunting
WARMUP: frowned upon at this AO THE THANG: head down Market until it changes names, keep going, turn right on Gardenia, turn right on Morris Hunt, hit the cul-du-sac and come back MARY: did a little yoga up till 0600…
RING OF FIRE · MON OCT 5
Loredo
WARMUP: THE THANG: 6 rounds- 24 squats, 24 merkins, 24 walking lunges, 400 m run MARY: ANNOUNCEMENTS: COT: prayers for our kids mental health
ALCATRAZ · SAT OCT 3
2026.40 Alcatraz
We did 90 burpees... Some couldn't count and did 95 *cough *Mainframe
THE HIVE · FRI OCT 2
Trip Down Hominy’s Memory Lane
Warmup Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC Farmer’s carry to Hominy’s old classroom. Stop along the way and complete exercises from the list. AMRAP (as many rounds as possible)…
SLOW BURN · FRI OCT 2
Slow Burning Beatdown 🔥
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Mosey around the parking lot The Thang: 1. 4 Corners: Corner 1: 10 Merkins Corner 2: 20 Squats…
COCKPIT · WED SEP 30
A hill and sauerkraut
WARMUP: - SSH / IW / WM - mosey to hill behind the school THE THANG: - modified suicides - 5 stops with increasing exercise count: 10/20/30/40/50 - exercises: squats, shoulder taps, monkey humpers, imperial walker …
THE BALLROOM · TUE SEP 22
Counting down from 100
WARMUP: Ran around the back of the school, stopping along the way for various warm-up COPs. THE THANG: Ran back and forth from one parking lot to another, doing each of these exercises. 100 Flutters 90 Squats 80…
DAWN PATROL · TUE SEP 22
Bear Crawls and Jack Webbs
The last of the hot days this week although we got a bit of a breeze which was nice. DD ran, the rest of us boot camped. WARMUP: run the circuit. At every bench: 10 SSH, 5 Bombjacks. At completion, we did the standard…