backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
203 backblasts mention “BONES”
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
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 …
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
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…
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…
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…
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…
SWEEP THE LEG · MON AUG 10
Physical Readiness Teast
WARMUP: dynamic 10 Wind mill 5 bend & Reach THE THANG: 1 mile 1 stop (20 low slow squats, 10 hand release merkins, 30 American hammers) Competition test 1 minute ARAP Merkins 1 Minute ARAP curlups 1.5 mile run MARY…
SWEEP THE LEG · MON AUG 3
Tour d' Favorites
WARMUP: Run a bit in the Sweep parking lot then a few warm up exercises: 10 Lunges each leg, 10 Mountain Climbers I/C, 10 Carolina Dry Docks, 10 Mak Tar Jah THE THANG: The "theme" this morning, albeit unspoken, was to…
KITCHEN SINK · WED JUL 22
You Just Need A Sandbag....And Take It Around To Your Friends
WARMUP: A mere jog get loosened up. THE THANG: Hoist your sandbag to the carry position and make your way close to the flagpoles for the first of our several 60 x 60's. This is an exercise where you start with the 60lb…
RING OF FIRE · MON JUL 20
Murph Monday
WARMUP: Murph Monday- get after it THE THANG: The Murph: 1-mile run 100 Pull-ups 200 Merkins 300 Squats 1-mile run 2 Modified and rucked 3 miles on the track. MARY: No time ANNOUNCEMENTS: Bethel, Read Your Newsletter…
RING OF FIRE · MON JUL 13
Murph Continued
WARMUP: THE THANG: run 1 mile, 100 pull ups, 200 merkins, 300 squats, run 1 mile MARY: ANNOUNCEMENTS: newsletter COT: pax travel and marriages
THE HIVE · FRI JUL 10
Very Little Chatter - Sufficient Work
WARMUP: Jog around the large lot, sans bells then a few warmup exercises. THE THANG: Upright Rows x 10 Thrusters x 10 Combine them for the full upright row-thruster.. Overhead carry the bells to opposite corner of the…
SWEEP THE LEG · MON JUL 6
Persevere because others are counting on you
YHC was honored to have the Q at SLT and wanted to bring a side of hills to match the main course of heat and humidity. The Pax were game so we did it and thus started the day up 1:0. WARMUP: Run to the bottom of GHES…
THE FORGE · FRI JUL 3
250th Birthday Party
WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand…
THE FORGE · WED JUL 1
1775
WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers Low slow squats Irkins Team Bermuda Triangle 2 teams, each with 3 cones marked about 30 yards apart 1 burpee at cone 1, bear crawl to cone 2, then…
DAWN PATROL · TUE JUN 23
Board of Pain
Muggy morning but 20, yes 20 PAX showed their intestinal fortitude by taking on the board of pain. Several new comers to the board and everyone did great! We even had an FNG brought by Mater. It was also my 50th…
RING OF FIRE · MON JUN 22
Murph Monday — 22JUN2026
14 on the EASTSIDE got Murph all over them at The Badger of Fire… QIC: YHC Pax: Shaq-a-Roni , Fishstix , Maximus , BONES , Grout , Time Machine , HarryCarry , Kaiser , Sunkist , Splinter , Eggo , Italian Job , Deep Dish…
THE BALLROOM · TUE JUN 16
Room for Balls
The Thang: A little warm up and a jog to the track where some sort of Baxter Pineapple thing was going on. There were men, women, and children all exercising together… sketchy if you ask me… but then again, you didn't…
RING OF FIRE · MON JUN 15
The Loredo
WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that) THE THANG: The Thang We put our own spin on Loredo, kicking things off with the run: 6 Rounds for Time - 🏃 400-meter Run - 🦵 24 Squats…
SWEEP THE LEG · MON JUN 1
Little Baby Sandbags
THE THANG: partner up. One partner carries two 2lb sand bags, switch at each station. 1st stop- south state bank = 5 reps (4 count) SSH, seal jacks, plank jacks 2nd stop- culdesac of Patricia Lane = 15 Superman’s, 15…
KITCHEN SINK · WED MAY 27
On repeat
WARMUP: Yes: SSH, IW, HW, yoga w/ shoulder taps peter parkers THE THANG: 6 deadlifts 5 hang cleans 4 front squats 3 over head presses 2 manmakers Then move! We just did that on repeat. Like wiping down the counters…
KITCHEN SINK · WED MAY 13
Bag of Bad Decisions
Disclaimer Provided & 5 Core Principles shared thanks to BONES for keeping us honest : - FREE OF CHARGE - OPEN TO ALL MEN - HELD OUTDOORS RAIN OR SHINE - PEER LED ROTATION - END IN CIRCLE OF TRUST WARMUP: In cadence and…