backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
514 backblasts mention “Shield”
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…
RING OF FIRE · WED OCT 28
1982
Birthday Week Q #3 in the books. I built the workout around the year 1982 and my upcoming age. WARMUP: Good long mosey around Nafo to the NEW Marching Pad behind the ROTC building. 44 SSH, Windmills and stretching. THE…
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…
RING OF FIRE · WED OCT 14
Hot Potato
There are times in our lives when we must be ready to act, even if we are not fully prepared. We must rely on our experiences and take the best action/make the best decision with the information we have. A Hot Potato…
THE BALLROOM · TUE OCT 13
Pre-launch
WARMUP: wind mills, imp walker, hillbilly walkers, Peter parkers all in cadence with some down and up dog stretching THE THANG: part 1 - paired up for a Dora. 100 lunges (count one leg), 200 squats, 300 flutters ( count…
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 BALLROOM · TUE OCT 6
1 minute timer with ABS and Running
Did a little warmup and then off to the field. It was wet so found dry ground. You’re welcome. Did some sprints across field and moved into core workout. 1 min of exercise then run the field. We did LBCs, Flutters…
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
RING OF FIRE · WED SEP 30
Not Exactly Comfortable...Good
WARMUP: Run around the parking lot and end up at the bottom of the hill by the elementary school. Jump Squats, SSH, Wind Mills THE THANG: Ok, here's the deal. We're going to do things we've all done before however…
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…
RING OF FIRE · MON SEP 28
Hero WOD - The Steve
WARMUP: SSH, Cherry Pickers, Windmill, down dog, honey mooners, the lizard stretch. Mosey to ROTC building and everyone grabbed a Cindy then mosey back to the flag. THE THANG: Hero WOD for my father in law Steve. He is…
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
LAZARUS · THU SEP 24
Week 4 of 4 Shield-Lock-September
WARMUP: yes THE THANG: 2 laps around the theater (apparently that's a far distance) 11’s with Burpees and Jump Squats Ab Webb ft. Straight leg Freddy Mercurys MARY: hold a plank and then American hammers ANNOUNCEMENTS…
RING OF FIRE · WED SEP 23
If You Can't Do It, Don't Q It
Well, the Site Q (YHC) has been doing a slack job recently and figure out I didn't have a Q for this morning so I decided to take it on. I'm a be believer in "If you can't do it, don't Q it" so given my current set of…
RING OF FIRE · MON SEP 21
Bells, Bags, and Burpees
WARMUP: stretching, washers, grass pickup, iron cross THE THANG: 400 m run with weight, 30 lateral burpees, 30 lunges each leg, 30 kettle bell swings, rinse and repeat going down to 10 reps and back up again for extra…
RING OF FIRE · SAT SEP 19
2nd Annual F3 The Fort 9/11 Memorial Stair Climb
9/11/2001 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day. This was the 25th anniversary of that horrible day. 110 stories /…
LAZARUS · THU SEP 17
Kumquat
WARMUP: BC led that....it involved burpees in cadence, but only after some creative running THE THANG: Split into 3 groups, was gonna be 4, but Tesh was late. Rotated at Esso's whistle. Band Camp's job was to travel the…
RING OF FIRE · WED SEP 16
Track Work
WARMUP: Yes THE THANG: We ran the track for 30-35 minutes. Every 3 minutes we stopped for 10x pushups or 10x squats or 10x lunges MARY: Yes ANNOUNCEMENTS: Yes. 4.01k reindeer run COT: Prayers and praises
THE BALLROOM · TUE SEP 15
A bridge to far
WARMUP: The usual suspects. THE THANG: mosey to benches in back for 10 dips/10 step ups 3 Rounds To b-ball court for lunge walks and a triple. 10 jump squats/10 CDD’s X 3. To BRIDGE for a BLIMPS type workout over the…
LAZARUS · THU SEP 10
Pipe Hitters Shieldlock Q
14 at Lazarus for a Pipe Hitters Shieldlock beatdown. Here’s what we did: Warm-up - 5 Merkins (IC) - 5 Low Slow Squats (IC) - 10 SSHs (IC) The Thang Island Hopping with Maximus - Run to 2nd island, run back, 10 Mtn…
RING OF FIRE · WED SEP 9
MP version of ROF
It was King of the Ring at ROF this morning. Instead of creating a workout that favored my strengths, went in the opposite direction and thought about the AO that kicks my butt every time, MP. Instead of running with…
LAZARUS · THU SEP 3
Something of an Old Testament
WARMUP: Goose set the stage with an intro to Shield Lock September, then handed the baton to Pusher THE THANG: Pusher -- he led the charge (literally) out of the parking lot to the corner leading toward Red Ventures…
RING OF FIRE · WED SEP 2
Lotsa Lotsa Laps
WARMUP: SSH, IMPERIAL WALKERS, PIGEON STRETCHING,DOWNWARD DOG,HONEYMOONERS, MOUNTAIN CLIMBERS THE THANG: 100 FLUTTERS, 75 SSH, 50 MERKINS, 40 SQUATS, 30 SHOULDER TAPS, 25 LBC'S ,15 BOMBJACKS, 10 CDD AND 5 PULLUPS. AFTER…