backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
117 backblasts mention “Punch List”
KITCHEN SINK · FEB 26, 2025
Backblast! GoRuck's Valentine's Day Massacre
Straight from the email inbox, delivered from GoRuck's Tribe workouts, we performed The Valentine's Day Massacre-Post Mortem (or most of it, at least) WARMUP: Carry all sand bags to our starting point for a few of the…
THE HIVE · FEB 14, 2025
Backblast! Matters of the Heart
We had 11 PAX and 6 fly by runners this morning at The Hive. COP SSH x 20 Low Slow Squat x 10 Moroccan Night Club x 20 Disclaimer, move to start point. WEINKE Use parking rows as pain stations 10 Reps Each Stop Method…
THE HIVE · JAN 31, 2025
Backblast! ?️Webs and high reps ?
WARMUP: Moroccan night clubs Windmills Low slow squat Ssh Mountain climbers THE THANG: Web High pulls. Curls 1-4…10-40, yes 55 HP and 220 curls Take a lap Around the world, 4 reps each side, everyone takes a step to the…
SEP 26, 2024
Backblast! Massey Street Massacre
It was a gloomy and rainy day without the presence of lighting. So we decided to follow core principle #3. Disclaimer was disclaimed at 0512. Pledge of Allegiance at 0513. And we were off. COP Briskly paced .5 mile lap…
THE RANCH · SEP 5, 2024
Backblast! Not Much Running Wild At The Ranch
WARMUP: Run over to the middle school, around the loop to the flag. Windmills, Imperial Walkers, Squats, Dead Lifts, Plank, Downward Dog, Up Dog, Merkins, Mountain Climbers, Peter Parkers, Merkins THE THANG: With just…
KITCHEN SINK · AUG 21, 2024
Backblast! Drive By Complaints
COP Mosey with dynamic warmup 5 min SANDOOM AMRAP 12 Minutes 10x SB OH Strict Press SB Good Morning/Dead Lifts SB Back squat SB Clean At end of timer, grab SB and move to field for second set of work. Moving Sandbag…
AUG 15, 2024
Backblast! Star fish
WARMUP: run around downtown with a few stops along the way with a variety of exercises until we got to the initial point of the starfish THE THANG: center point with 5 burpees every time that we go back to that point…
JUL 23, 2024
Backblast! This one is for Halfway...
WARMUP: We lifted rocks and stuff THE THANG: We ran to Sonic the long way and did a Dee WOD MARY: No chicks ANNOUNCEMENTS: Read your newsletter COT: The 5th Core Principle My name is Band Camp and I read backblasts for…
COLOSSEUM · JUL 9, 2024
Backblast! Shipwrecked
11 @ Colosseum this morning. Some early risers got in a couple miles before the workout. I found out that my planned workout was very similar to Monday's Honey Badger workout - sorry Farmers Only Sprocket We began with…
JUL 2, 2024
Backblast! Subbing to the oldies
WARMUP: no messing around and got right to business knowing mumblechatter would be strong. Mosey around parking lot and stopped for cherry pickers, windmills, low slow squat, merkins, imperial walkers. THE THANG: went…
JUN 13, 2024
Backblast! Disappointment and Failure
WARMUP: We did after a little jaunt to WEP - THE THANG: Run to WEP at corner of Ardrey, warmup in parking lot - Run to Sidney Johnson - 3 burpees, 5 squats, 10 merkins, 15 flutters (2 count) - Run to Jackson – at each…
SWEEP THE LEG · JUN 10, 2024
Backblast! Run, Plank, Exercise, Repeat: The 'Are
YHC arrived 10 minutes early. As usual, Badlands was out for a Pre-Run. Warm-Up - 5 SSH (IC) The Thing - Mosey 0.40 miles to the first Baxter entrance. - Plank for the 6. - 10 Low Slow Squats (feet together). - 10…
SLOW BURN · MAY 24, 2024
Backblast! Oh Baxter!
We had 21 at ao-slow-burn for some off campus work. We moseyed over to Baxter this morning for a little Mary. Partner 1: 150 Merkins. 200 Hello Weezys, 250 Squats. Partner 2: Run the stares gauntlet on Main Street. We…
THE ARMORY · APR 15, 2024
Backblast! Armory 15APR2024 - Mog Mile
WARMUP: Not really. We lived. THE THANG: Mogadishu Mile - 4 Rounds for Time - 19 Kettlebell Ground-to-Overheads (53/35 lb) - 19 Kettlebell Front Squats (53/35 lb) - 19 Kettlebell Push-Ups (each hand) - 400-meter…
THE COACH'S BOX · MAR 28, 2024
Backblast! Shorties at The Coaches Box
WARMUP: Brief topics on experiences as a shortie, myself. Run past the circle by the football stadium for burpees and back to the circle. THE THANG: On the curb, 10 Mike Tysons. At the stadium lot, 3-tier suicides. To…
BLOCK PARTY · JAN 2, 2024
Prison Break
Slackblast: Prison Break DATE: 2024-01-02 AO: ao-block-party Q: Solo PAX: darkhelmet Esso JWOW Maximus SouptoNuts, Man Down, Peabody, Punch List FNGs: 0 COUNT: 9 WARMUP: 10x SSH IC THE THANG: Mosey to WEP amphitheater 5…
VARSITY · SEP 22, 2023
Keep On, Keep On, Keep On
Slackblast: Keep On, Keep On, Keep On DATE: 2023-09-22 AO: ao-varsity Q: Punch List wwl Dirty Harry PAX: chickenhawk HarryCarry Ruby Slippers Shield, Dorothy (Aiken) FNGs: 0 COUNT: 8 We the NWO Shield Lock were…
VARSITY · SEP 15, 2023
Spanish Invasion comes to The Fort
Slackblast: Spanish Invasion comes to The Fort DATE: 2023-09-15 AO: ao-varsity Q: Cohiba Cousin Eddie Bitcoin PAX: Bobber Jazz Hands Boogie Down Saw Dust Mark Twain Retiree SouptoNuts HarryCarry CakeBoss Shield Band…
KITCHEN SINK · AUG 30, 2023
Heart Attack Hill
Slackblast: Heart Attack Hill DATE: 2023-08-30 AO: ao-kitchen-sink Q: Punch List PAX: Maximus Spectre fishstix Senator Tressel Peta, Piglet (Wilmington) FNGs: 0 COUNT: 7 Heart Attack Hill On the way to heart attack…
AUG 14, 2023
8.14.23 at The Badger
Slackblast: 8.14.23 at The Badger DATE: 2023-08-14 AO: ao-honey-badger Q: Punch List PAX: Vila (Downrange) Gemini Spider-Man Shield darkhelmet Saw Dust, Big Bad Wolf, Dixie FNGs: 1 Car Wash COUNT: 10 In the gloomy…
THE RANCH · AUG 10, 2023
Merlot on a Thursday
Slackblast: Merlot on a Thursday DATE: 2023-08-10 AO: ao-the-ranch Q: Punch List PAX: Double D Mainframe Saw Dust Time Machine, Tang, Touchdown FNGs: 0 COUNT: 7 Warmup; Mosey around the backside of the SMS to the bud…
CURRAHEE · AUG 8, 2023
Spicy Turtlehead
Slackblast: Spicy Turtlehead DATE: 2023-08-08 AO: ao-currahee Q: Punch List PAX: Barry Manilow Wegmans decibelf3 Falcon Crest Ryan_F Kaiser Sprocket Italian Job FNGs: 0 COUNT: 8 This morning we were blessed with a…
BUSHWOOD · AUG 2, 2023
4 Station Accumulators
Slackblast: 4 Station Accumulators DATE: 2023-08-02 AO: ao-bushwood Q: OldBay PAX: Band Camp Peach Stand Fogerty Punch List Time Machine FNGs: 0 COUNT: 6 WARMUP: Mosey toward tennis courts along back of campus, stopping…
SEABISCUIT · JUL 11, 2023
Slackblast:
Slackblast: Hills, hills & more hills DATE: 2023-07-11 AO: ao-seabiscuit Q: Hardwood PAX: Happy Hour LTrain Maximus Punch List, @ranger_panties FNGs: 0 COUNT: 6 WARMUP: mosey THE THANG: hill sprints MARY: N/A…