backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
150 backblasts mention “Solo”
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…
KITCHEN SINK · WED SEP 9
Kitchen Sink things
WARMUP: - 10 Side Straddle Hops - 10 Grass-pickers (like cherry pickers with a clap behind the back) - Plank to Down Dog, calf stretch’s to Sunrise THE THANG: Load up with Rucksacks, Sandbags and Kettlebells and move to…
THE FORT · SAT AUG 8
Chicken wing progression and playground Dora
Musical warmup: 1. https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37) 1. Base = Imp. Walkers 2. Chorus: fruit pickers 3. Solos: Big Arm circle 4. Short loop mosey, while Q queued up next tune…
CURRAHEE · TUE JUN 23
Day Of The Rangers Goruck Hero WOD
WARMUP: Mosey around parking lot High knees, Butt Kickers, Karaoke Left, Karaoke Right, Toy Soldiers, Shuffle Left, Shuffle Right THE THANG: Day of The Rangers Goruck Hero WOD Buy-In: 73 Sandbag Squats (30/20 Ib Ruck…
CURRAHEE · TUE JUN 16
Miles with Smiles
WARMUP: Quick stretch THE THANG: 3.1 miles
THE YARD · SAT JUN 6
Tic Tac cone and Agility ladder
Warmup: MUSICAL 1. https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37) 1. Base = Imp. Walkers 2. Chorus: SSH 3. Solos: FRUIT PICKERS 1. https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix…
BLOCK PARTY · SUN APR 5
Solo Lone Wolve
WARMUP: THE THANG: To Walmart to Tega Cay Elementary & back MARY: ANNOUNCEMENTS: COT:
THE COACH'S BOX · THU JAN 22
Backblast! Was Cindy Lauper, Ended up being solo
I was the only one working out, so I scrapped my plans and did a few laps around the marching band skillet and mixture of LBCs, merkins, merkins against the brick post, and bench dips. Soundtrack: Amazon Music Playlist…
THE YARD · NOV 22, 2025
Backblast! Practicing Moderation in Moderation
WARMUP: SSH, CASBAH #2s, IW,HW, Baby Arm Circles fed &back. THE THANG: Squat Line Meat Grinder Teams: 2 teams, 5 men per team Space: Parking lot 40yd length Gear: • 2 identical stacks of 8 exercise cards (one per team)…
SLOW BURN · NOV 7, 2025
Backblast! Slow-Square Agility-Burn
WARMUP: Indian-run (w/ basketballs dribbling) to main theatre of AM-combat... then... https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix by Me first & Gimme Gimmes (2:11) 1. Base = Hillbillies 2. Chorus = Windmills…
AMERICAN JACKAL · OCT 27, 2025
Backblast! And then there were 2
WARMUP: Yep. In cadence and everything THE THANG: String of Pearls https://f3nation.com/post/super-21 Hit 3 miles MARY: Just a smidge ANNOUNCEMENTS: Read your https://mailchi.mp/b8a57c9f78e2/lorrorq9g6-13584616 COT…
OCT 13, 2025
Backblast! Honey Badger Got Smoked
1. Warm-Up: SSH – 25 IC Imperial Walkers – 15 IC Low Slow Squats – 15 IC Merkins – 15 IC Mountain Climbers – 15 IC Moroccan NC – 10 IC 2. The Thang – Part 1: Grinder “Honey Badger Strength”: Partner up. One works, one…
VARSITY · SEP 5, 2025
Backblast! Fish Tales with Birdcage
We had 9 at varsity (2 for IronPAX, 1 proctor, and 6 for a Cindy beatdown. Here’s what we did: Warmup - 10 Low Slow Swuats - 10 Mountain Climbers - 10 Windmills Mosey to get a cinderblock - 10 Manmakers - 15 Curls - 20…
SWEEP THE LEG · AUG 4, 2025
Backblast! WorldsBestMerkin
WARMUP: plank THE THANG: World's greatest push-up, bear crawls, power skips, fire hydrants, sprinting up the hill MARY: ANNOUNCEMENTS: welcome to the new guy Rocco who carried a water bottle around the whole workout so…
CURRAHEE · JUL 29, 2025
Backblast! Hulkamania Tribute Ruck
WARMUP: SAH, IW, Ch Pickers, Tag-Team Merkins THE THANG: interval timer – three minute RUCK, one minute AMRAP exercises some music was played… PLAYLIST Real American (3:30) • H – Heavy Ruck Presses (Gorilla Press) • U –…
THE HIVE · JUL 18, 2025
Backblast! Musical murder bunny Humper with a movi
: Warmup: MUSICAL 1 Devil went down to Georgia remix by State of Mine (3:37) 1 Base = Imp. Walkers 2 Chorus: Plank Jax 3 Solos: and walk-ChP 2 Country roads remix by Me first & Gimme Gimmes (2:11) 1 Base = Hillbillies 2…
KITCHEN SINK · JUN 18, 2025
Backblast! Bombs over Bagdad
WARMUP: SSH/windmills/pickers/squats/arm circles/phelps THE THANG: Partner Format – Rotate each round: Partner A runs a loop (~0.25–0.5 mile) Partner B does sandbag work to failure Switch Finish with a team challenge…
THE COACH'S BOX · APR 24, 2025
Backblast! Solo yet not alone
WARMUP: Mosey 1 mileish Normal static stretching THE THANG: 5 sets of - 25 pushups - 25 LBCs - 25 squats - 10 dips - 10 chin ups Then met up with ao-soul-to-sole and walked back to their starting point MARY: None…
THE HIVE · MAR 14, 2025
Backblast! 2025 - SLT Disruption
WARMUP: full crew in cadence 65ish SSH for the 65 dudes that were in the circle Imperial Walkers Hillbilly Walkers Peter Parker Split to boot camp and kettlebells THE THANG: Bootcamp: - Buy-in: 20 bomb jacks, 20 donkey…
SNAKE PIT · FEB 18, 2025
Backblast! Kielbasa parties hard
No one showed so YHC did a solo ruck
CURRAHEE · FEB 10, 2025
Backblast! Just because you are at the top...
WARMUP: SSH Welcome the FNG Low slow squats Low slow merkins Mountain climbers THE THANG: Capture fort playground: Bear crawl up the ramps on the play ground. Get out before the cops show up. Attack the hill At the…
FEB 7, 2025
Backblast! North to South, not East to West
WARMUP: Mosey to the church for warmup - SSH, imperial walker, cherry pickers, hillbilly walkers, windmill, low slow squat, merkins, moroccan nightclub, plank, honeymooners, stretch calfs THE THANG: Dora (aka flat dora…
FEB 6, 2025
Backblast! I think you’ll be okay, they’re covered
The THANG: Holy schnikes, we had 18 PAX for a Tommy Boy quote run. We ran Massey, to Harris, to Audrey, to Main in a loop with Derkins, Dips, Clave Raises, CDDs, V-Ups, and Big Boys. We had runners and ruckers. COT: On…
KITCHEN SINK · FEB 5, 2025
Backblast! Simple, but not easy
14 at the Sink this morning survived a surprisingly difficult beatdown. Conditions were not terrible for February (40s with a breeze). Here’s what we did. Warm Up - 10 Low Slow Squats (IC) - 10 Merkins (IC) - 10…