backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
319 backblasts mention “Splinter”
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…
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…
COCKPIT · MON OCT 26
Easy on the Shoulders, Not on the Legs
This is my birthday week, so I'm trying to Q all 5 days. #1 in the books! WARMUP: Windmills, stretching, Moroccan NCs and a mosey down behind the stadium and school. THE THANG: Lamppost-palooza. Run to the lamppost…
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…
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 1
Abs, Abs and more Abs + Communiation
WARMUP: Lap around the Skillet, SSH, Windmills, Moroccan Nightclubs, Imperial Walkers THE THANG: Since my shoulder is busted, it was time for some ab work. Line up on the goal line. Run to the 10 yard line, do 10 big…
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…
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 · 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
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…
RING OF FIRE · MON SEP 7
Honoring The Charleston 9
A Monday evening, June 18th in Charleston. Somebody called in a trash fire behind a furniture warehouse on Savannah Highway. The kind of call a company runs, clears, and forgets about by supper. By the time crews got…
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…
SEABISCUIT · TUE SEP 1
Waterside
WARMUP: THE THANG: Ran through Waterside MARY: ANNOUNCEMENTS: COT:
RING OF FIRE · WED AUG 26
Four Corners Of Hell
WARMUP: SSH, IW, HW, Windmill, MNC, Broga THE THANG: Four Corners Ladder starting with 40 reps each, decreasing by 10 each round. After reaching bottom of ladder, each subsequent round is reps of 10. 1. Squats 2…
THE BALLROOM · TUE AUG 25
A comfortable August morning?!?
WARMUP: Mosey to behind the stadium via pedestrian bridge Hold plank until 6 arrived Exercises in cadence Windmills Cherry pickers Imperial walkers Hillbilly walkers Seal jacks Merkins Mountain climbers THE THANG: Mosey…
RING OF FIRE · MON AUG 24
Officer James “Capoot” workout
WARMUP: SSH Imperials Hilbilly Moroccan Night Clubs THE THANG: We were there to honor Officer James Capoot. of the Vallejo Police Department, who died Nov. 17, 2011, in the line of duty while chasing after an armed man…
RING OF FIRE · WED AUG 12
Smokin Cindy Beatdown
Warm-Up: SSH – 25 IC Imperial Walkers – 15 IC Moroccan NC – 15 IC Windmills - 10 IC Strawberry Pickers - 10 IC Cheese Shredder The Thang: 1. Dora: Partner up. One works, one runs 50 yards and back. Switch. Exercises…
RING OF FIRE · MON AUG 10
The Chad (Bleacher Edition)
WARMUP: 1 lap on track. 10 Seal Jacks, 10 Hill Billy Walkers, Plank THE THANG: STARTING SIDE 💪 10 Merkins ⬆️ Climb the stadium stairs ⬇️ Descend 🏟️ Work your way across the ENTIRE STADIUM — UP & DOWN every section Once…
MINNOW POND · THU AUG 6
Link street on my heart
Written by DOAH in slack: [commentary by Band Camp] Heart Breakers: Cubbie and almost Crystal Lake, but he uncommitted sometime last night… The Thang: Route attached [was attached in slack, you could look up today's…
RING OF FIRE · WED AUG 5
Return to Cinder
WARMUP: Moroccan Night Club, Imperial Walkers, Windmill, Strawberry Pickers, SSH THE THANG: Squats, Cinder swings, Reverse Lunges, Curls, Merkins, Over Head Press, Flutters, Simba's, Plank Pull Through, Burpee's, Plank…