backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
29 backblasts mention “Barney”
KITCHEN SINK · WED OCT 7
Fall Break Wed Workout (Oct 7 2026)
WARMUP: Side-strattle hop, high knees, arm circles, hip openers THE THANG: · Duck, duck, goose · Pyramid involving squats, curls, push press, and back rows MARY: ANNOUNCEMENTS: Volunteer COT: Praises for support and…
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
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…
CURRAHEE · WED SEP 23
Cool Breeze
WARMUP: SSH, Merkins, MNC THE THANG: PICK UP EVERYTHING and head to the front of the school at the crosswalk. 10 manmakers farmer’s carry coupon of your choice towards COT and stop at the other crosswalk. 10 OH Press…
Q SOURCE · WED SEP 23
Courage - 3.12
WARMUP: Honky Tink reviewed the prior C's leading up to Courage THE THANG: Reviewed the 3 socratics and dove a bit depper into what it means to be fit in order to possess necessary bravery and being #thatsomebody MARY…
THE FORGE · FRI SEP 11
Rememberence
WARMUP: 9 exercises of 11 counts per started and ended with burpees THE THANG: Atempt to get 10 rounds of the following 34 step ups, 28 Merkins/derkins ors irkins, 18 big boy situps, bear crawl length of building. We…
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…
KITCHEN SINK · WED SEP 2
The daily
WARMUP: - Mosey around the big loop - Mountain climbers - Windmills THE THANG: 10 second rests between sets 1 - Curls (12 reps x 3) 2 - Lying triceps extension (12 reps x 3) 3 - Overhead press (12 reps x 3) 4 - Side…
Q SOURCE · WED SEP 2
Q Source Commitment
WARMUP: Fist pumped each other to welcome in. :joy: THE THANG: What is something you are committed to? Talked about the 2nd C. Commitment. Overcommitting, etc… Great discussion this morning. MARY: ANNOUNCEMENTS: COT:
THE FORGE · FRI AUG 28
Lawn Ornament Weights
WARMUP: SSH / Cherry Pickers / 5 Windmills (crowd wasn't happy with the low quantity) / one lap around the lot dodging geysers. THE THANG: AMRAP CIRCUIT. 5 pairs of PAX. One pair leaves to do a lap with Cindys, Sandbags…
KITCHEN SINK · WED AUG 26
Sink Q First timer
WARMUP: Some short Moseys w/SSH, Imperials, and Hillbillies. THE THANG: 15’s - 1 round of 15 Dead Lifts/15 Upward Pulls/15 Curls 5x5x5 5 reps/5 exercises/5 rounds Manmakers Merkins Squats Presses Thrusters Repeat 15’s…
Q SOURCE · WED AUG 26
Q3.8 Candor
1. Truth is necessary for good leadership. 2. Candor requires courage. 3. Candor must be two-way. 4. Candor builds trust. 5. Candor is different from criticism.
THE FORGE · FRI AUG 21
Full-body at The Forge
9 men survived The Forge this morning. Here’s what we did: Warm Up: - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC) - 10 Windmills (IC) - 10 SSHs (IC) The Thang Long Loop Mosey behind HT and back to Starting Point…
THE FORGE · FRI AUG 14
Ring Around the Rosie
WARMUP: ## 1. DYNAMIC WARMUP (10-12 min) - Imperial Walkers x10 IC - Bend & Reach x10 IC -Windmill x10 IC - Short warmup jog **20 yards, non-stop, down and back:** - High knees - Butt kickers - Walking world's greatest…
Q SOURCE · WED AUG 12
Q3.6 Persuasion
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
KITCHEN SINK · WED JUL 29
Carry the Load
10 men carried heavy things on a sweaty Wednesday morning at the Sink. Here’s what we did: Warm-up - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC) - Front Fold Stretch - Side Stretch Mosey to flag pole The Thang…
Q SOURCE · WED JUL 22
Q Source - Trust Q3.3
I'm going from memory so forgive me if I missed a PAX or three. We talked about trust as the latest QSource topic. We discussed if you're trustworthy, how you develop trust and what happens to a team when trust…
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…
KITCHEN SINK · WED JUL 15
Did you bring your best?
WARMUP: Short mosey with rucks on. Arrive for warm up - rucks off Windmills I/C Cherry Pickers I/C Seal Jacks I/C Imperial Walkers I/C Merkins I/C Rucks on and mosey to the main event THE THANG: PAX did 7 rounds of the…
Q SOURCE · WED JUL 15
Q3.1 shared leadership
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
KITCHEN SINK · WED JUL 8
Simple and sweaty
I saw something online about how the 21-15-9 series was the most optimal workout routine so I decided to test it out. Quick disclaimer, light jog around the lot, some warm-up stretches, then pick up bags and move to…
Q SOURCE · WED JUL 8
Q3 - Intro
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
Q SOURCE · WED JUN 24
Correction
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
KITCHEN SINK · WED JUN 24
Carl Lewis
Active stretching before and After is a HUGE MUST!!! WARMUP: Hillbilly walkers x10 Bend & Reach x5 Windmill x8 Slow jog 20yards of 1. High knees 2. Buttkicks 3. Walking worlds greatest stretch 4. Elephant walks 5…