backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
500 backblasts mention “Ruby Slippers”
SLOW BURN · FRI OCT 30
44th Birthday Q
Today is day #5 and my birthday Q. What a week it's been! WARMUP: FNG showed so we went over 5 Core Principals first. SSH, Windmills, Moroccan Night Clubs, Stretching, Mosey THE THANG: Second Version of the 1982. 19…
DAWN PATROL · THU OCT 29
HIIT Workout
WARMUP (at the flag) - 20 Side Straddle Hops - 20 Windmills - 20 Butt Kickers - 20 Moroccan Night Clubs - 20 High Knees Run to the SBUX parking lot - 20 Big Boys - 20 Wacky Jacks (or SSH's) - 20 Walking Lunges - 20…
MINNOW POND · THU OCT 29
Tour of FM and 44 Reps
Birthday Week Q #4. WARMUP: Pledge of Allegiance and Directions-ish THE THANG: Run for 5 minutes-ish then do 11 Squats, SSH, Hammers and calf raises all ways. Main St --> Springs St --> Summersby -->Unity St -->Hill St…
COCKPIT · WED OCT 28
Racing at the Pit
Always an honor and a privilege to lead my F3 brothers in a workout. Like to try and mix it up a bit for the PAX so I researched the backblasts for this AO. Reached out to the Site Q to inquire what kind of gear is…
BLOCK PARTY · TUE OCT 27
Hills & Marching Around WEP
Day #2 of Birthday Week Q's. Here we go! WARMUP: SSH, Windmills, Imperial Walkers, Stretching, Mosey THE THANG: Mosey over to the swings. Partner up and one partner does suspended crunches (feet in swing) 20x and the…
RING OF FIRE · MON OCT 26
Dorie - Partner Hero Workout
On December 7th, 1941, during the attack on Pearl Harbor, Dorie was serving as a Mess Attendant aboard the battleship USS West Virginia. When torpedoes struck, he ran into the fight—carrying his mortally wounded Captain…
THE YARD · SAT OCT 17
Catan the board game
WARMUP: THE THANG: Played the game of catan Three stations with multiple exercises as a team Longest mile competition MARY: ANNOUNCEMENTS: 4 Bs Bethel Trash pickup 401k COT:
THE HIVE · FRI OCT 16
KB BOP for Farmers
Site Q let me know there would be a shovel flag handoff this morning so expected a large crowd. Means different paces needed to be accommodated, perfect for a BOP. Arrived early to set-up and get a prerun in, because…
DAWN PATROL · THU OCT 15
Extra sleep isn't bad
WARMUP: all the favs THE THANG: 11s with stairs, wall sits with bear crawls, laps with sets of 12 merkins,12 squats, 12 big boys MARY: ANNOUNCEMENTS: newsletter COT: Lords Prayer
SOUL TO SOLE · THU OCT 15
Ruck/Shuffle @ S2S
Love this AO as the opportunity to fellowship with PAX is the main draw for me. You have time to get past the surface and talk about what's happening in each other's lives, sharing burdens or giving praise reports…
THE FORGE · WED OCT 14
Getting Jacked at The Forge
Came a little early to scout the area and select our spots for pain. Awesome weather, plan in place, time to work. WARMUP: Stayed in COT with the usual suspects THE THANG: Moseyed over to my vehicle to grab one of my…
BLOCK PARTY · TUE OCT 13
Benches and Hills
WARMUP: SSH, lizard and plank stretches, windmills THE THANG: 1) 5 Burpees at each set of benches until reaching playground 2) Dora at Playground 100 Irkins, 125 dips, 150 step ups, run the playground ring 3) 5 merkins…
DAWN PATROL · TUE OCT 13
Brought the Gear to Dawn Patrol
Have participated in the Dawn Patrol workouts for a few months now. Noticed one thing missing at most workouts, gear. Remedied that this morning. WARMUP: Started at COT with the usual suspects THE THANG: Set-up gear in…
RING OF FIRE · MON OCT 12
Army Staff Sgt Steve Butcher Jr
WARMUP: ssh, WM, MNC THE THANG: AMRAP: 3 (# tours of duty) - Burpee 5 (month of death) - jump squat 23 (day of death) - big boy sit ups 27 (age) - plank jacks 97 (high school graduation yr) - yards run Completed ~15…
THE COACH'S BOX · THU OCT 8
Panhandle’s Workout
Panhandle borrowed a cardboard of pain from Ruby Slippers.
RING OF FIRE · WED OCT 7
NaFo Rules
Started with a mosey run to the front of SCES. Warm up: SSH, Mountain climbers, squats, smurf jacks, bobby hurleys Run to ROTC pull up bars: Thang 1: 5 pullups, 5 knees 2 chest, 5 toes 2 bar. Repeat for three total…
DAWN PATROL · TUE OCT 6
Sally Field Has Entered the Chat
WARMUP: windmills, imperials, ham stretches THE THANG: Paula Abduls from the amphitheater to the playground via trees 5 squats 5 merkins 20 dips at the playground Circle N'Diaye 20 more dips Bear crawl the big hill up…
RING OF FIRE · MON OCT 5
Loredo
WARMUP: THE THANG: 6 rounds- 24 squats, 24 merkins, 24 walking lunges, 400 m run MARY: ANNOUNCEMENTS: COT: prayers for our kids mental health
THE YARD · SAT OCT 3
Noah’s Ark - Just the Animals.
WARMUP: very warm already THE THANG: mosey around the islands of parking. Stop at one side and establish our workout area. The theme is Noah’s Ark so we did as many animal related workouts as we could do (and do it…
THE YARD · SAT SEP 26
Prime Time BOP
WARMUP: We did that THE THANG: Prime Time BOP MARY: None needed ANNOUNCEMENTS: Read your NL COT: STK!
DAWN PATROL · THU SEP 24
Coupons rock
WARMUP: side-straddle hops, imperial walker, hill billy walker,Parker Peter,Peter Parker THE THANG: mosie to steps side MARY: coupons 1. Over head -100 2. Sqad -100 3. Bent over -100 4. Around the world -100 5. Skull…
SOUL TO SOLE · THU SEP 24
Rucking in the rain
WARMUP: We walked THE THANG: We walked MARY: No Mary ANNOUNCEMENTS: Bethel men's Shelter, Convergence COT: Prayers and Praises
SOUL TO SOLE · THU SEP 17
The Jaunt
WARMUP: THE THANG: ao-soul-to-sole — “The Jaunt” :school_satchel: Six PAX stepped into the gloom this morning for what YHC advertised as a simple little jaunt around Fort Mill. Apparently, “jaunt” has a very flexible…
DAWN PATROL · THU SEP 17
The longest mosey…..
WARMUP: Mosey down then up Kingsley Blvd. Merks, SSH, Nightclubs, LBCs, FreddieMercs, Squats and Burps THE THANG: 9s ( 2 exercises each side of parking lot) Merks/squats-Iron Mikes/OH claps. Board of pain ( 5 exercises…