backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
50 backblasts mention “Sunkist”
COCKPIT · MON SEP 21
Bert
WARMUP: Brief tour of our 0.25mi loop THE THANG: 50 burpees 400m run 100 merkins 400m rub 150 lunges 400m rub 200 squats 400m run 150 lunges 400m run 100 merkins 400m run 50 burpees I believe all pax made it through at…
THE HIVE · FRI SEP 11
Hot and humid
WARMUP: Easy does it. Windmills. Didn’t do any SSH THE REAL WARMUP: -10min Armor Building Complex (EMOM) with a partner (double kb’s) THE THANG: Mosey to the top of the hill and back. Circuit, 3x through. 8-10 reps…
THE HIVE · FRI AUG 7
Hive suck fest
WARMUP: quick mosey, side straddle hops, merkins, low slow squats, swings. THE THANG: Quick ABC practice. 5 rounds each arm with 5 swings in between. 11s: Front rack squat & upright row 10 min 100 snatch test with a…
THE HIVE · FRI JUL 31
Circle with sandbag run
WARMUP: 1. Side Straddle Hop 2. Moroccan night club 3. Wind Mill 4. Imperial walker 5. Cherry picker THE THANG: 1. Circle of exercise with sandbag run 1. Gorilla Rows 2. Man Makers 3. Goblet Squats 4. Flutter Kicks with…
THE HIVE · FRI JUL 24
Hair Metal 🎸 and Iron Bells 🔔
It was a wet morning in the fort but the dry humerus chatter kept us warm. A quick warmup and we were off. Thang: 50 reps of an exercise and then run across the parking lot and nur back. We did this 10 times. It was…
THE HIVE · FRI JUL 24
Hair Metal and Iron Bells
It was a wet morning in the fort but the dry humerus chatter kept us warm. A quick warmup and we were off. Thang: 50 reps of an exercise and then run across the parking lot and nur back. We did this 10 times. It was…
RING OF FIRE · MON JUN 22
Murph Monday — 22JUN2026
14 on the EASTSIDE got Murph all over them at The Badger of Fire… QIC: YHC Pax: Shaq-a-Roni , Fishstix , Maximus , BONES , Grout , Time Machine , HarryCarry , Kaiser , Sunkist , Splinter , Eggo , Italian Job , Deep Dish…
THE HIVE · FRI MAY 29
Better late than never
WARMUP: I was late so 11s by a great stand in THE THANG: 3 sets 10 reps- goblet squats, floor to overhead press, reverse lunge, pull through, swings, deadlift, man climbers MARY: ANNOUNCEMENTS: bethel men’s shelter…
THE HIVE · FRI MAY 22
Dora the Sore-a
WARMUP: SSH Imperial Walker Hillbilly Walker Moroccan Nightclub Cherry Picker Hamstring Stetch Quad Stretch THE THANG: Dora style: 100 swings 100 curls 100 merkins with a hill run, 150 bent over rows 150 kb squats 150…
COCKPIT · MON JAN 5
Backblast! Crows Nest was A Virgin
Warm-Up: SSH – 20 IC Imperial Walkers – 20 IC Windmills – 10 IC Moroccan NC – 10 IC Strawberry Pickers - 10 IC Quick mosey around parking lot Cheese Shredder Thang 1: Set 4 corners ~ Stay together with the HIMs in your…
DEC 24, 2025
Backblast! Eve of the Lord's birth - convergence
WARMUP: The usual THE THANG: DH-type-stuff MARY: worked into Thang ANNOUNCEMENTS: Newsletter & upcoming changes COT: Lauren Hope Styles (sp?) - 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around…
THE HIVE · DEC 19, 2025
Backblast! Compound Kettle Bell
WARMUP: Tick-tock torso twist, right in 3cadence, Walkout merkins in 5cadence, Tick-tock torso twist, left in 3cadence, Moroccan nightclub in 3cadence, Monkey humpers in 3cadence, Inchworm to squats in 7 cadence. THE…
RING OF FIRE · DEC 3, 2025
Backblast! Ice Ice Baby - Board pushing
WARMUP: Short: SSH, windmill, down dog, Honeymooner, Down Dog, sprinter stretch Partner up with similar size guys. Each pair gets a brick and 2x4 board. Mosey to stadium THE THANG: All line up at the track by the…
AMERICAN JACKAL · NOV 24, 2025
Backblast! Rosie’s magical bean ride
WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins THE THANG: Line it up! 40 Yards of MOT, 60 yards sprint 1. Bear Crawls 2. Lunge walks 3. high knees 4. broad jumps 5. bear crawls In between rounds, 15…
LAZARUS · NOV 20, 2025
Backblast! Heavy burden
WARMUP: nice and slow. Windmill, cherry picker, imperial walker, SSH THE THANG: 4-station square. Pax distributed. Perform the prescribed exercises and REPEAT until the heavy carry station is done, then rotate. 1: Heavy…
AMERICAN JACKAL · NOV 17, 2025
Backblast! MILGA MONEY
WARMUP: LB warm-up SSH Imp Walkers Hilbilly Walkers Low slow squat Merkins Broga Mosey THE THANG: MILGA MONOPOLY GO!! Do 200 LBCs between your team. Next MOT: Lunge Walk GRAB ONE MILGA MONEY AFTER YOU GO AROUND THE…
THE HIVE · NOV 14, 2025
Backblast! Improvise and Adapt
WARMUP: THE THANG: we improvised MARY: ANNOUNCEMENTS: COT:
AMERICAN JACKAL · NOV 3, 2025
Backblast! Complicated not Hard
WARMUP: 105 SSH in Cadence THE THANG: - Bear crawls and jump squats - Lunge walk and merkins - Hill run + 6-count burpees in cadence - Hill run + LBC in cadence - Derkins, dips and incline merkins 3 minutes of Mary
LAZARUS · OCT 30, 2025
Backblast! GTL at the ramp
WARMUP: 25 SSH, 10 Cherry Pickers THE THANG: Mosey to the Parking Garage high knees, butt kickers, toy soldiers, karaoke Arrive at garage Hold plank and do low slow merkins until the 6 came in. Level 1: • 10 Low Slow…
THE HIVE · OCT 24, 2025
Backblast! Goat Rodeo
WARMUP: Flutters and SSH THE THANG: 4 rounds of: 10 goblet squat 10 rdl each leg One arm oh carry lunge walk around 100’ Mary 3 rounds of: Bear crawl with bell 10 snatch each arm 10 thruster each arm Mary 5, 10, 15 reps…
THE HIVE · OCT 17, 2025
Backblast! Double Bell Fun
WARMUP: SSH, windmill, swings, low slow squats. Mosey to bottom of the hill THE THANG: Partner complexes (you go I go), double bells for all exercises 5 rounds: 3 cleans 3 OHP 3 squats Run up hill after the 5 rounds 5…
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…
AMERICAN JACKAL · SEP 22, 2025
Backblast! Partner Work
It was a beautiful morning at the American Jackal, and you could cut the anticipation of the upcoming beatdown with a knife. We did a quick warmup and we were off. Thang: Partner Up for 11’s - 10 Partner Merkins run a…
THE HIVE · SEP 19, 2025
Backblast! Minimal running is just fine
WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers. THE…