backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
621 backblasts mention “Mainframe”
CURRAHEE · TUE OCT 20
Miles and Smiles
WARMUP: no warm up needed to ruck THE THANG: to Walmart and back W/ upright rows, squats, overhead press MARY: ANNOUNCEMENTS: bethel me s shelter, 4-B’s COT: praises and prayers
THE FORGE · FRI OCT 16
4 Corner EMOM avoiding the Harry Teeter dumpster juice
WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon then mosey the long way to the back side of Harris Teeter. THE THANG: 4 corners EMOM behind Harris Teeter Four stations each with a different exercise listed…
ALCATRAZ · SAT OCT 3
2026.40 Alcatraz
We did 90 burpees... Some couldn't count and did 95 *cough *Mainframe
THE FORGE · FRI OCT 2
Feig Meter säckleschmeißa
WARMUP: - 15 Windmills - 15 Moroccan Nightclubs - 15 Hillbilly Walkers - 15 Imperial Walkers - 15 Cherry Pickers THE THANG: - Mosey 1 lap around the HT - Bear crawl across the parking lot - Lunge walk accross the…
KITCHEN SINK · WED SEP 30
L5-S1 pain
Woke up with a sharp pain in my lower back, yeah, the one that has been bothering me for a while… Brawny and Mainframe knew about abit do all we did is walk around the school, they carried sandbags, I hauled the pain on…
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…
THE ARMORY · MON SEP 28
Ruby Slipperless
WARMUP: As the core principle states, warmup exercises were led by each pax leading in a rotating fashion. THE THANG: Ruby S. was under the weather this am so everyone chipped in. Made up an 11, with manmakers and…
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…
ALCATRAZ · SAT SEP 12
Balls and Strikes
We did all of them. Jwow
SLOW BURN · FRI SEP 11
Never Forget
Driving to the AO this morning, I saw Italian Job running done 160 carrying a shovel flag to ao-the-forge . Great reminder for the community to never forget 9/11. If you have ever carried a shovel flag for an extended…
THE HIVE · FRI SEP 4
Kettlebell Workout - The Hive
WARMUP: Counting Practice THE THANG: 11s MARY: Kettlebell Hill ANNOUNCEMENTS: Check Slack COT: Thankful for health, family, children, anniversaries.
SLOW BURN · FRI AUG 14
Mike Tyson on Repeat
WARMUP: yea, near the second worst dumpster in The Fort. We moved quickly toward the pediatric dentist office THE THANG: Mike Tyson in cadence 10 lunge walk down Mike Tyson in cadence 10 lunge walk back Did the same…
THE FORGE · FRI AUG 7
Old school hard work
WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care. THE THANG: DORA 100 merkins 200 big boys 300 SSH Run up hil to fire…
THE FORGE · FRI AUG 7
Old school hard work
WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care. THE THANG: DORA 100 merkins 200 big boys 300 SSH Run up hil to fire…
KITCHEN SINK · THU AUG 6
School Route
Run from Tega Cay Elementary to Gold Hill Middle and back
FLIGHT PLAN · MON AUG 3
Assassin is AWESOME -Willowbrook loop
WARMUP: THE THANG: Run to willowbrook neighborhood. Loop the hood and back down 6th and head toward oak ridge elementary. Stop for a quick prayer for the start of school and back to COT. MARY: ANNOUNCEMENTS: COT:
CURRAHEE · TUE JUL 28
Dora Takes the Hill
WARMUP: SSH, Ruck Big Loop THE THANG: Bear Crawl midfield to the fence. OHC back to midfield. Ruck Big Loop (2x) Head over to the hill for a Dora 100 Merkins 200 LBCs, 300 Squats Back to COT for some more Merkins &…
ALCATRAZ · SAT JUL 25
Ace Ventura
WARMUP: SSH Imperial/ Hilbilly Walkers Mountain Climbers Peter Parker’s Moroccan Nigh Clubs Lap around Runde: High Knees, Butt Licks, Karaoke, Toy Soldiers THE THANG: 1. Golf Course 11s - “Laces Out” - Merkins and…
THE FORGE · FRI JUL 24
10 Days to School
WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Goofballs THE THANG: Backblast – The Forge Q: Jason Workout: Ladder to 10 Distance: Just under 4 miles Great work by everyone who showed up at The Forge this morning. The focus…
THE FORT · SAT JUL 18
Blimps are fun
Another super humid morning but it was great seeing 11 other guys show up to get the day started right. Quick disclaimer then mosey around park stopping at each swing for 2 exercises. 10 counts of imperial Walker's…
THE FORGE · FRI JUL 17
Partners in the Gloom
WARMUP: little COP for warm up with 4-6 exercises and 1burpee for Slapshot THE THANG: Mosey to apartments and lunge 50 yards Mosey to Tiny Time day care for some DORA Lots of stops along the way for Monkey Humpers Mosey…
CURRAHEE · TUE JUL 14
Attack of Heart Attach Hill
WARMUP: 1. DYNAMIC WARMUP (10-12 min) - Imperial Walkers x10 IC - Bend & Reach x5 IC - Side Straddle Hop x10 IC - Short warmup jog **20 yards, non-stop, down and back:** - High knees - Butt kickers - Walking world's…
ALCATRAZ · SAT JUL 11
Double trouble at The Rock
WARMUP: cherry pickers, iws, merkins THE THANG: 1st half mosey to marina. 11s with bear crawls and crawls bears. Merkins and squats. Shuffles with big boys. Mosey back to death hill. 5 rounds push hard up hill 15…