backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
54 backblasts mention “Fusion”
THE FORGE · WED JUL 8
Carrying the burdens
WARMUP: Disclaimer announced and off to Grace Presbyterian lot Plank until all pax arrived and moved into exercises Windmills x 10 I/C Cherry pickers x 10 I/C Imperial walkers x 10 I/C Hillbilly Walkers x 10 I/C Merkins…
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…
RING OF FIRE · WED FEB 18
Backblast! Q-Fusion
A litte Q-fusion this morning at ao-ring-of-fire. I noticed several Pax running around the AO before kick-off time. Most getting some extra miles before the Dam to Dam relay. I noticed Olaf running and I thought I had…
THE ARMORY · NOV 17, 2025
Backblast! Spicy Meatball
It was a cold balmy morning in the fort, but the heat from the bell sparks :firecracker: kept us warm. Warmup and then The Thang: Murder Bunny to every parking spot line followed by 5 LB Swings. Lunge to every parking…
THE ARMORY · SEP 22, 2025
Backblast! Baker Mayfield is not Pence
WARMUP: SSH, merkins, squats, Broga THE THANG: Untraditional 11s. At first I wanted to go all the way through from 10 to 1, but YHC quickly realized I wouldn’t be able to make it so I modified as needed. We worked…
COLOSSEUM · AUG 26, 2025
Backblast! Together we accelerate
YHC was asked by Halfback to join the Pax at Coliseum to discuss Shieldlock and the importance of locking up with another man or men to grow together towards acceleration. Weather was warm but less humid than normal in…
THE ARMORY · AUG 25, 2025
Backblast! Slow and Intentional
WARMUP: stretch, mobility THE THANG: 3 sets 20 reps- goblet squats,deadlift, reverse lunge, overhead press, skull crushers, merkins, upright rows, lawnmowers, alternating curls. MARY: ANNOUNCEMENTS: golf tournament…
THE ARMORY · JUN 30, 2025
Backblast! Four Bald Corners
WARMUP: SSH, Windmill, IW, stretches THE THANG: Corner 1 - 25 Merkins Corner 2 - 25 Squats Corner 3 - 25 LBC’s Corner 4 - 25 Monkey Humpers MARY: Yes, each called out ANNOUNCEMENTS: RYN COT: Always
THE ARMORY · JUN 28, 2025
Backblast! Sore in all the Wrong Places
WARMUP: IWx15, WMx15, HW x15 THE THANG: All number 25 unless otherwise noted 10 Burpees, Chest to Back Pullover, Back Lunge with Pass through, curl (15 each), Goblet Squat Right handed overhead carry to next station KB…
THE ARMORY · JUN 9, 2025
Backblast! Always a crowd pleaser…
WARMUP: Mosey’d around the parking lots and picked up Sugar Bug so he got a chance to run. Back at COT we did: windmills, cherry pickers, low slow squats, merkins, Peter Parker’s, Parker Peter’s. THE THANG: Everyone’s…
SOUL TO SOLE · MAY 15, 2025
Backblast! Kettlebell carry
WARMUP: None THE THANG: wander 3 miles around Kingsley with two kettlebells for the pax to share. We stopped and did 50 Merkins along the way MARY: none ANNOUNCEMENTS: tortoise and hare, murph, read your newsletter COT…
THE ARMORY · MAY 5, 2025
Backblast! Macarena Merkinfest
WARMUP: Warmup skills were a little rusty, but we managed: SSH x15 Imperial Walker x10 Windmill… in a tornado x10 Hillbilly walkers x10 Broken Seal Jacks x15 THE THANG: Mosey to back parking lot. All of us big-backs got…
SOUL TO SOLE · MAY 1, 2025
Backblast! Big 5-0
Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with…
COLOSSEUM · APR 29, 2025
Backblast! Ab destroyer
WARMUP: SSH, low slow squats, MNC THE THANG: Grab a rock, 5 man maker buy in 5 light poles, LBC’s, X & O’s, V Up’s, HTH, Big Boys round of 20, 15, 10 & 5 MARY: She was in the car with Joe Lyons (F3 Long Duck)…
THE ARMORY · APR 21, 2025
Backblast! Recyling is good for the Pax
WARMUP: boogie nights led a warmup while I grabbed some cardboard out of the truck THE THANG: partner Dora (of course) with about a 400 meter run while your partner did varying counts of pull overs(100), dead lifts…
THE ARMORY · APR 14, 2025
Backblast! Get The Work Done - KB Style
WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats. THE THANG: Hoist your bell overhead and move to the far parking lot. For this round, the exercises would be performed with the…
SOUL TO SOLE · APR 3, 2025
Backblast! The Legs Feed The Wolf
WARMUP: Side Straddle Hop, Flutter Kicks THE THANG: 3.4 mile ruck with pain stations MARY: ANNOUNCEMENTS: Fastest 5k, Bethel Mens Shelter COT:
MAR 27, 2025
Backblast! Here's your statblast...
It was too long ago. I am a loser for not posting it sooner. I have no idea. I only take some amount of solace in the fact that the FNG went rucking so he won't know what he missed...
KITCHEN SINK · MAR 26, 2025
Backblast! Rinse and repeat
WARMUP: Yep THE THANG: 10 deadlift mosey to next station 10 deadlift, 10 row, mosey back to first station 10 deadlift mosey to next station 10 deadlift, 10 row mosey to next station 10 deadlift, 10 row, 10 cleans mosey…
THE ARMORY · MAR 24, 2025
Backblast! Post Golf Trip Memories
After reviewing previous backblasts, YHC noticed that the last time I submitted a backblast for the Armory was in October 2019 immediately following a golf trip where I likely ate and drank too much. It so happens that…
MAR 20, 2025
Backblast! It Pays to be a 1
It was a relatively warm morning at Minnow pond where 17 strong PAX met to get some miles..but only limited smiles. Ran straight to WEP in front of the stage. The workout: Start with 10 Burpees Run to the first swing…
THE ARMORY · MAR 17, 2025
Backblast! 300 Reps and More
Warm-O-Rama Grandpa Jacks Grandma Jacks SSH Moroccan Night Clubs Michael Phelps Arm stretches Thang 1 40 Thrusters 40 Merkins or Squat hold Chest Press 40 Power Clean Press - Short recovery lap 30 Thrusters 30 Merkins…
COLOSSEUM · MAR 11, 2025
Backblast! No show, No problem
WARMUP: Pusher took the lead, exercise was called, 5 burpees, exercise was called, 4 burpees, exercise called, 3 burpees, exercise called, 2 burpees, exercise called, 1 burpees THE THANG: cardboard roulette from the…
THE ARMORY · MAR 10, 2025
Backblast! Overtones
WARMUP: around the world good morning some fake yoga THE THANG: Barbarian to Press 8 reps for 5 rounds in between rounds: 1. bear crawl - lunge walk back 2. crawl bear - reverse lunge walk back 3. bear crawl w/ bell …