backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
81 backblasts mention “Crab Cakes”
THE RANCH · OCT 9, 2025
Backblast! Christmas in October
WARMUP: ssh, windmills, imp walkers, Peter parkers - all in cadence THE THANG: the old 12 days of Christmas workout. The days were as follows: 1 kraken burpee 2 bomb jacks 3 navy seal merkins 4 shoulder taps 5 crab…
BUSHWOOD · SEP 17, 2025
Backblast! Soft field, all work
WARMUP: Gathered for a quick disclaimer, no FNGs, ran about 200 yards. SSH, cherry pickers, windmills, merkins, squats, and some stretches. THE THANG: Ran over to the football field with a few small stops. Based on the…
CLYDESDALES · JUN 25, 2025
Backblast! You Don't Lick Them!
4 runners: NASA, Double D, Sprocket, Cubbie 4 ruckers: BassOMatic, Fogarty, Crab Cakes, and THE Twister WARMUP: Yes, mother nature warmed things up for us, a very swampy 78 deg start at 0515. THE THANG: The ruckers went…
DAWN PATROL · JUN 12, 2025
Backblast! Crawl-Climb-Conquer
WARMUP: 100 SSH THE THANG: 5 cones spaced ~15 yards apart Bear crawl from cone to cone Perform cumulative exercises at each cone: Cone 1: squats – 10 Cone 2: humpers – 20 IC Cone 3: CDD – 15 Cone 4: LBCS – 15 IC Cone 5…
SLOW BURN · JAN 17, 2025
Backblast! Galaxies and Manhole Covers
WARMUP: Standard stuff. SSH, IW, Hillbilly Walkers, Merkins, butt-kickers, high-knees THE THANG: Ran to side of Lowes, Partnered up (size not matter) and worked through 8 sets of 80-counts, split between partners. Every…
SLOW BURN · SEP 27, 2024
Backblast! Hurricane Battlers
Run to the covered area for warm up: Side Straddle Hops Imperial Walkers Plank Punches Peter Parkers Mt Climbers Moroccan nightclubs Hillbillies Slow wind mills Main Thing: SET 1 PARTNER A – 20 MERKINS PARTNER B – PLANK…
THE BALLROOM · MAR 5, 2024
Little of this, little of that
Slackblast: Little of this, little of that DATE: 2024-03-05 AO: ao-the-ballroom Q: trucker PAX: Boogie Down fishstix FNGs: 0 COUNT: 3 WARMUP: mossy to football field for COP (gates locked so couldn’t get into field)…
JAN 23, 2024
Keep those old wienkes kids
Slackblast: Keep those old wienkes kids DATE: 2024-01-23 AO: ao-golden-corral Q: Shady PAX: JWOW Half Shell Band Camp Huffy darkhelmet Spider-Man Maximus Bonsai FNGs: 0 COUNT: 9 WARMUP: lap around the parking lot…
SWEEP THE LEG · JAN 2, 2023
Simple pendulum
Slackblast: Simple pendulum DATE: 2023-01-02 AO: ao-sweep-the-leg Q: trucker PAX: Olaf Maximus Cheddah Band Camp photobomb darkhelmet Sprocket Mainframe Mark Nestel Badlands Gears 38 Special Tesla81 Cyclops Beaker…
THE ARMORY · NOV 7, 2022
Slackblast:
Slackblast: It’s only 30 seconds can you last that long DATE: 2022-11-07 AO: ao-the-armory Q: Cornerstone PAX: Cobra Kai crab_cakes F3DaVinci Kermit Sugarbug Vuvuzela Sugar Daddy gekko B.O.B. Straight Up fishstix Grassy…
COLOSSEUM · OCT 11, 2022
Shower Curtain outruns Long Duck…again
Slackblast: Shower Curtain outruns Long Duck…again DATE: 2022-10-11 AO: ao-colosseum Q: Shady PAX: Rebound Joe Lyons (F3 Long Duck) shower curtain Incoming Nikkei Stang Jekyll backdraft Cyclops, Chili dog FNGs: 0 COUNT…
BLOCK PARTY · OCT 4, 2022
Deck of Awesomeness
Slackblast: Deck of Awesomeness DATE: 2022-10-04 AO: ao-block-party Q: Skipper PAX: Kermit Cyclops darkhelmet Band Camp Cubbie JWOW Wegmans Double D Airwolf fishstix FunHouse Vuvuzela Bonsai Shady Anchorman Dojo…
COLOSSEUM · AUG 23, 2022
Convergence For Our Brother Shower Curtain
WARMUP: Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations THE THANG: Slapshot's Pain Station: Each Pax performs 50 Merkins 100 LBCS 50 HR Merkins 100 4-CT Flutters Every minute…
THE YARD · AUG 20, 2022
Looking behind curtain number 3
WARMUP: Brief mosey around the fake track by the gym followed by COP with various classics THE THANG: The Main Event started with a brief stop at the only real grass at The Yard for some Knee Tar N'Diayes and Mahktar…
THE BALLROOM · JUN 21, 2022
Rock work and triple check
Warm up: 15 SSH 10 Windmills 15 Hillbilly walkers On your six 10 Freddy mercuries 10 crab cakes 10 Marakin night clubs Rock work: (grab rocks and mosey to field or parking lot) With each rep run halfway or full across…
MAR 25, 2022
Smoking sandbags at Chupacabra
We did a modified Manion type of workout: 15 squats with ruck and sandbag on 15 ruck curls run one lap (1/4 mile) partner up and toss sandbag for 100 yards 15 ruck curls ruck one lap partner up and toss sandbag for 100…
RING OF FIRE · DEC 4, 2019
Twitter Burpee Challenge
There is something about twitter and Slack (your welcome Crab Cakes) where you get to poke the bear and start a rash of replies about which AO is better, which one will have more PAX post, and who's WO will SUCK more…
OCT 12, 2019
A Morning Walk Through Town
Five men gathered at Veteran's Park and spent an hour together. Here is what they did: After the Pax were disclaimed, I took a few minutes to ask each person what their ailment was so I had an idea of what we could do…
OCT 4, 2019
Digging Deep at The Swamp
Sixteen bootcampers/ruckers arrived at The Swamp/Chupacabra to get better with their F3 brothers and share some morning pain. After delivering the disclosure to the PAX (including one FNG - Welcome “Wing Nut”!!), the…
SEP 11, 2019
The Switch
9 Pax plus YHC came out to the Pantheon this morning to Honor those lost in the tragic events of the 9/11/2001. I was Honored to have the opportunity to lead in the the gloom this morning. Arrived a few minutes early to…
JUL 23, 2019
Sweating it out at Golden Corral
15 #HIM met on this muggy morning at the Golden Corral for a good old fashioned beatdown. Lutefisk had to substiQ for me last Friday and by coincidence he didn't have a Q lined up today so lucky me and lucky PAX I…
JUL 20, 2019
Epic Bomb Jack Chatter
if you weren't aware of a CSAUP called the Sweati that was occurring this morning, then you choose to post at the Fort knowing that you will also sweat. YHC knew there was somethign brewing brewing prior to the WO as…
JUL 2, 2019
7-4-17-76
13 on hand plus and FNG as YHC took the Q at Golden Corral for the first time. Thanks Lutefisk for the opportunity to lead these Men. Arrived early to survey the expected AO. The area chosen for the Thang I have only…
JUN 4, 2019
Honoring the 4,413
13 HIMs partook in what the pax didn’t know was a workout to honor the Allied soldiers who were killed on D-Day 75 years ago this coming June 6th. With lots to accomplish in 45 minutes, a brief disclaimer was given and…