backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
66 backblasts mention “Stand Up”
THE COACH'S BOX · THU OCT 29
The Smokin Cindy Violator
Warm-Up: SSH – 30 IC Imperial Walkers – 20 IC Windmills – 10 IC Strawberry Pickers – 10 IC Cheese Shredder Violator Mosey lap around Skillet Main Thang: Round 1: Cinder Strength 3 Rounds- MOT per Round: Round 1- Run…
THE FORGE · WED JUN 24
Cindyrella
WARMUP: mosey around HT stopped for SSH, windmills, moroccan nightclubs, high knees, butt kickers, shuffle and karaoke. THE THANG: 3 rounds 12 reps with a cinder block Curls OH press Twisting deadlift - stand to the…
THE ARMORY · MON MAR 23
The Armory
WARMUP: SSH, Low Slow Squat, Imperial Walker, Merkin, Peter Parker, Moroccan Nightclubs THE THANG: Grab your bells and scoot on over to the other side of the parking lot Pair up by counting off. Poppins has a lame leg…
BLOCK PARTY · THU JAN 22
Backblast! 3 Mile Tour
We had 19 for a 3-mile tour at Block Party. Here’s what we did: Run to Fort Mill Church of God .3 miles - 10 Burpees - 20 Merkins - 30 Squats - 40 LBCs - 50 Calf Raises Run to Unity Presbyterian .4 miles - 10 Burpees …
SOUL TO SOLE · THU JAN 22
Backblast! Sharing Burdens
WARMUP: No warmup THE THANG: Rucking within the Kingsley property while sharing a 40lb dumbbell while you were talking about your burdens. We did (10) reps of low-slow Squats each person while one person was holding the…
NOV 18, 2025
Backblast! Stand Up 11/18 Beat Down
WARMUP: 15 - SSH 10- Arm Circles (Forward then Backward) 15 - Windmills 15 - Imperial Walkers 15 - Cherry Pickers THE THANG: Station 1 - 10 Merkins IC - 15 Air Squats IC - 20 Big Boys IC Station 2 - 10 Burpees OYO - 20…
SOUL TO SOLE · NOV 13, 2025
Backblast! Flag Hand-Off: Congratulations McHale!
WARMUP: Zilch THE THANG: miles and smiles MARY: We stretched her out:chicken: ANNOUNCEMENTS: CHRISTMAS PARTY!!, Break the Dam, CRI run/ruck, Thanksgiving Convergence 6:30A @ AO The Ranch COT: Yes. Thank you, Jesus.
NOV 7, 2025
Backblast! Ring around the stockade
WARMUP: mosey around and did some reps of the exercises at each station that the workout would have. Hand release merkins, mountain climbers, calf raises, step ups, dips, Superman’s, j los and burpees. THE THANG: Dora…
OCT 31, 2025
Backblast! Miyagi's Reign Begins
WARMUP: Yes THE THANG: Slapshot Gave us the opportunity to do 100 burpees with a run EMOM. miyagi Chipper 100 - Merkins - Squats - BBS - Flutters - Dips - Lunges 100 reps of each, broken up however the PAX wanted. MARY…
OCT 18, 2025
Backblast! Bears and burns
WARMUP: usual suspects- ended with SSH not started lol THE THANG: ? The Thang – 12 Laps Total • 4 corners per lap • Complete the same exercise at all 4 corners each lap (so 4 sets per round) MODE OF TRANSPORTATION FIRST…
SOUL TO SOLE · OCT 16, 2025
Backblast! Loops around Kinglsey
WARMUP: - None - Everyone was ready THE THANG: - Multiple loops around the Kingsley pond. - Team took turns carrying a 35 lb sandbag MARY: ANNOUNCEMENTS: - Golf Tournament - HIMS Camp - Trash pickup 10/25 - COT:
OCT 10, 2025
Backblast! Stand Up’s Spooky Stockade Beatdown
WARMUP: SSH – 15 IC Imperial Walkers – 15 IC Hillbillies – 15 IC Arm Circles (forward/back) – 10 IC each Windmills– 15 IC Mosey THE THANG: Part 1 – Explosive 11’s Ran between curbs about 15 yds apart. Exercises were…
OCT 7, 2025
Backblast! 13 YR Anniversary Convergence
WARMUP: THE THANG: Here is my weinke - Assassin We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools. Starting at the front door we headed around the back, past the shop, past the…
COLOSSEUM · OCT 7, 2025
Backblast! Stand-Up Colosseum Beat Down
WARMUP: - SSH – 20 IC - Imperial Walkers – 15 IC - Moroccan Nightclubs – 20 IC - Windmills – 15 IC THE THANG: Part A – 4 Corners Grinder (16 min) - Corner 1: 20 Merkins - Corner 2: 20 Squats - Corner 3: 20 Carolina Dry…
SOUL TO SOLE · OCT 2, 2025
Backblast! A Ruck with some silly stuff
WARMUP: Somewhere along the route we got in 10 Moroccan Nightclubs, 10 Imperial Walkers, 10 Grass-pickers THE THANG: Ruck to the bottom of the stairs by Mathnasium for a count to 50 squats, ruck up the stairs and back…
SOUL TO SOLE · SEP 25, 2025
Backblast! An Old Fashioned WEP
Disclaimer Given and Shared WARMUP: None - Get to it THE THANG: Hwy 160 to WEP and Back. Take assessment of sidewalks and enjoy the half paved, half trail route. Miles and plenty of fellowship and follow the leader…
SEP 13, 2025
Backblast! Inaugural The Fort 9/11 Memorial Stair
Nation Ford High School football field stadium 06:00 launch THE THANG: Inaugural The Fort 9/11 Memorial Stair Climb 9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as…
SEP 13, 2025
Backblast! Inaugural The Fort 9/11 Memorial Stair
When: Saturday 9/13/2025, 06:00 – completion Where: Nation Ford High School, Football Stadium Why: 9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was…
SEP 5, 2025
Backblast! Steel City— by the numbers
Steel City Beatdown – By the numbers 5 burpees OYO – 5 Pirates World Series Championships 13 SSH IC – 26 total reps for Steeler HOF Rod Woodson 5 burpees OYO – 5 Penguins Stanley Cups 6 Windmills – 6 Steelers Super Bowl…
SEP 2, 2025
Backblast! Little Dipper
WARMUP: Mosey to the backside of the Harris teeter. On the way - butt kicks, high knees, karaoke, and then completed SSH, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, and moroccan nightclub…
AUG 29, 2025
Backblast! 4 Corners
WARMUP: I felt that we need a little motivation so we did “The Motivator” then a few stretchy thing the moseyed to Harris Teeter lot. THE THANG: we did a 4 corner work out. At each corner we performed the same exercise…
SOUL TO SOLE · AUG 28, 2025
Backblast! Bro-workout with Ruck
WARMUP: None THE THANG: 1 Mile Loop Around Kingsley, Each pax had a partner and rucked or shuffled in the opposite directions, meeting around the halfway point where they did 5 merkins, and they continued on to walk or…
AUG 26, 2025
Backblast! Golden Corral - 8/26/25
WARMUP: SSH Imperial Walkers Hillbilly Walkers Cherry Pickers Windmills Moroccan Night Clubs THE THANG: Tour de Stockbridge parking Lot 10 reps of each exercise Follow the MOT for that section section 1-7: Bear Crawl 1…
AMERICAN JACKAL · AUG 25, 2025
Backblast! Trench Warfare
WARMUP: SSH, windmill, imperial walker hip thrust, low slow squat, 1min high plank, spider man stretches THE THANG: Pain stations - complete 2 circuits; EMOM: 50s each station, 10s transition 1. Mosey 2. Merkin - hands…