backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
63 backblasts mention “Hash Brown”
KITCHEN SINK · JUN 25, 2025
Backblast! F3 Hyrox OR a Sink Workout
WARMUP: 15 SSH IC 10 Cherry Pickers IC 10 Windmills IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 5 Burpees OYO THE THANG: F3 Hyrox Run: 1/4 mile loop Working Station 1: 100 HR Merkins Run: 1/4 mile loop Working…
APR 24, 2025
Backblast! Murph prep 2.0
WARMUP: Mosey and five reps at each pain station starting at the furtherst one out. Pain stations were: Burpee. Jump squat. Hand release merkins. Squats. Merkins. And pull ups. THE THANG: Home base was at pull up bars…
COLOSSEUM · APR 8, 2025
Backblast! Pyramid of Pain
Quick disclaimer And warmup 5 windmills, 10 IW/10MNC Mosey to behind school on bball courts where the pyramid of pain was set up 5 stations, 4 corners and 1 in middle Partner up ( work is completed together) Each of the…
SWEEP THE LEG · MAR 24, 2025
Backblast! 1st ever Hubert Graham Pwky workout
THE THANG: 1. Run 160, Stonecrest, Hubert Graham and back 2. 16 March Madness Merkins at every other light pole on Stonecrest and Hubert Graham 3. When there’s a guardrail, alternate between incline merkins and Derkins…
SWEEP THE LEG · MAR 17, 2025
Backblast! Sweepblast
Q AT SWEEP THE LEG 031725 Run to top of Dam Rd - 17 merkins - 17 jump squats - 17 big boys Run to Stonecrest - 17 merkins - 17 jump squats - 17 big boys Run to roundabout - 17 merkins - 17 jump squats - 17 big boys Up…
KITCHEN SINK · MAR 5, 2025
Backblast! Pillars of Pain - Part II
No warm-ups, straight to the pillars. Partner exercise. Partner 1 started at Pillar 1 (Squat Thrusters), Partner 2 started at Pillar 17 ( Bent over Rows). Reps = Pillar #. Once Partner 2 completes reps, flip flops with…
COLOSSEUM · MAR 4, 2025
Backblast! Gloom 3: Return of Fusion
WARMUP: We did THE THANG: We ran to the back of the school and got rocks and carried them around, and then we jumped over walls and stuff. MARY: No chicks. ANNOUNCEMENTS: Read your newsletter. COT: The 5th Core…
COLOSSEUM · FEB 27, 2025
Backblast! Sprints, light poles and burpees
WARMUP: mosey to the far parking lot at the end of the school. Exercises in cadence included: SSH Merkins Low slow squats People’s chair with Moroccan night clubs Hillbilly walkers Imperial walkers Windmills Produce…
KITCHEN SINK · FEB 19, 2025
Backblast! Kitchen Sink 2/19/25
WARMUP: SSH, cherry pickers, IWs, Mtn climbers, shoulder taps dynamic movements around the traffic circle THE THANG: buy in 100 squats with bag on shoulders, move to back of school (15 merkins while moving at various…
COLOSSEUM · FEB 18, 2025
Backblast! Look at that Hill
Ran around lots of string of pearls. Tried to climb every hill possible in a reverse bear crawl Worked a good deal on side lunges, and moving around with ease, finished with a Jack Webb that the brothers tried to skip…
FEB 17, 2025
Backblast! Morning Coffey
Today we honored U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton…
COLOSSEUM · NOV 19, 2024
Backblast! To the Light Pole, To The Wall
WARMUP: Short mosey, found Bonsai, did some warm uppy things THE THANG: Mosey to the half wall. Mosey to the wall: - 8 burpees at the parking spaces - Over the wall - 1 Donkey Kick - Over the wall - Continue the series…
THE COACH'S BOX · NOV 14, 2024
Backblast! Men don't ask for (or follow) direction
WARMUP: We did it. THE THANG: Mosey over to cinderblocks Dora: - 50 overhead presses - 100 curls - 150 flutters with press 10s (for 10 years of F3) - Manmakers and Merkins MARY: No chicks. ANNOUNCEMENTS: Read your…
SWEEP THE LEG · NOV 4, 2024
Backblast! A quick jaunt to Tega Cay
WARMUP: All you get is an explanation of the Thang THE THANG: Run to Stonecrest, then up Hubert Graham to Tega Cay Drive. If you're fast, go take a lap around their parking lot. At the first traffic light 5 merkins and…
SWEEP THE LEG · OCT 28, 2024
Backblast! lezzzzz go
DOAH wanted his teeth kicked - I tried to oblige WARMUP: count off - head towards baxter. Stop at 160 and Front street stoplight for 16 IC monkey humpers and 16 IC goofballs - wave to passing cars and let them know we…
COLOSSEUM · SEP 24, 2024
Backblast! Basketball Court sprints
QSchool type workout
SWEEP THE LEG · SEP 23, 2024
Backblast! No mercy
WARMUP: N/A - prerun if ya want to THE THANG: Pain stations from the flag down to Gold Hill and back to the light poles where we did some light pole work, starting at 2nd pole, one burpee building to 10. Then back to do…
SEP 9, 2024
Backblast! Iron Pax 2024 Week 0 - Wednesday
WARMUP: Jog around the 400m loop Warmup exercises THE THANG: Kalsu The Thang Kalsu – 100 thrusters Start the 1-minute EMOM timer Perform 5 burpees As soon as you finish the burpees, start doing thrusters When the timer…
SLOW BURN · SEP 6, 2024
Backblast! Old School Weinke in a Sandwich baggie
WARMUP: Standard Old School SSH X 25, IW X 10, Squat X 10, Merks X 10, MTN Climbers X 10, Moroccan NC X 10, HB Walker X 10, Peter Parker X 10, Plank JACK X 10, SSH X 25 THE THANG: Mosey to Indian restaurant lot, circle…
BLOCK PARTY · SEP 3, 2024
Backblast! The Grand Old Duke of York
I usually only write anything here to make Band Camp happy, since he's the only one that reads these, but I am trying to turn over a new leaf, because I do believe in the value of a BB, which is why I write my idiot…
SWEEP THE LEG · SEP 2, 2024
Backblast! Hills, hills, hills
WARMUP: no THE THANG: 10 Mike Tyson’s in bank parking lot, 10 bombjacks in elementary school parking lot. 3 burpees every time you pass through the gate on Dave Gibson MARY: ANNOUNCEMENTS: iron pax, ft mill care center…
KITCHEN SINK · AUG 28, 2024
Backblast! Use your manners
WARMUP: mosey around loop with dynamic stretching at times. THE THANG: ssh,alternating lunges, squats, 45 degree lunges, elbow to planks, walk outs with squat, burpees. Mosey in formation to back of school 7s squats and…
SWEEP THE LEG · AUG 26, 2024
Backblast! F1/Nascar/IndyCar Inspired Racetrack
WARMUP: Mosey to Keller Williams lighted parking lot on the way to school 20 SSH IC 10 LSS IC 10 Windmill IC THE THANG: Mosey to far end of school to start loop: 1. Walking Lunges to end of parking spaces 2. Bunny Hop…
COLOSSEUM · AUG 20, 2024
Backblast! Another Dora… more reps and sandbags
WARMUP: Descending ladder from 6-1 - squats - Incline merkins - Step ups - Box jumps - Dips THE THANG: partner carries sand bag around second set of basketball goals and back while other partner does reps, then switch…