backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
115 backblasts mention “miyagi”
CURRAHEE · TUE OCT 20
Miles and Smiles
WARMUP: no warm up needed to ruck THE THANG: to Walmart and back W/ upright rows, squats, overhead press MARY: ANNOUNCEMENTS: bethel me s shelter, 4-B’s COT: praises and prayers
MINNOW POND · FRI OCT 16
I felt like running
WARMUP: pledge THE THANG: ran a lot, some pain stations throughout at humble cup, American legion, church of God were we did merkins, squats, big boys and a few of us did bear crawls MARY: flutters, hammers…
SNAKE PIT · TUE OCT 6
Love thy Cindy…
WARMUP: SSH, Cherry Pickers, Down Dogs, honey mooners. Mosey’d down the hill to the storage shed by football fields. Everyone grabbed a partner and a cinder block. THE THANG: 30 rounds of partner work so each person…
THE FORT · TUE SEP 8
Saturday Fish Special
Warm-up, lap around the park. Five cones and cinder blocks were set up in the middle of the field. We began with a Dora style workout. Partner 1 - ran cupcakes between the cones while partner 2 began the cindy reps 100…
THE FORGE · FRI AUG 7
Old school hard work
WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care. THE THANG: DORA 100 merkins 200 big boys 300 SSH Run up hil to fire…
THE FORGE · FRI AUG 7
Old school hard work
WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care. THE THANG: DORA 100 merkins 200 big boys 300 SSH Run up hil to fire…
SWEEP THE LEG · MON AUG 3
Tour d' Favorites
WARMUP: Run a bit in the Sweep parking lot then a few warm up exercises: 10 Lunges each leg, 10 Mountain Climbers I/C, 10 Carolina Dry Docks, 10 Mak Tar Jah THE THANG: The "theme" this morning, albeit unspoken, was to…
THE FORGE · FRI JUL 31
Taser!
WARMUP: SSH, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey to west side of parking lot (wall by first national. THE THANG: Thang 1: 7’s Merkins at the bottom of the “hill” (in parking lot )…
SOUL TO SOLE · THU JUL 23
Dark Helmet
WARMUP: THE THANG: We did a couple of loops around the Kingsplex, with some bear crawling and crawl bearing in honor of the Other Band Camp (Band Camp - not present), some running up Textile Hill, and lots of NOT…
THE FORGE · WED JUL 22
Prison Break
Lap around the parking lot, back to the parking spaces behind COT. Each Pax stayed inside there parking space and performed a series of exercises. Once completed, we ran a lap and began another set of exercises. The…
Q SOURCE · WED JUL 22
Q Source - Trust Q3.3
I'm going from memory so forgive me if I missed a PAX or three. We talked about trust as the latest QSource topic. We discussed if you're trustworthy, how you develop trust and what happens to a team when trust…
COCKPIT · MON JUL 20
Push Through Complacency
WARMUP: SSH, down dog, honeymooner, cherry pickers, side lunges and some 5 second Merkins. THE THANG: 20,15,10,5 cinder block reps with a run after each set. Two movements to super set each other. Bench Press, Dips…
THE FORGE · FRI JUL 10
Bat-flippin’ Pharaoh
WARMUP: dynamic plank + broga THE THANG: partner work: Set 1: sit-up get up with partner pull assist x12 AND partner merkins Set 2: side plank on curb partner jump over x12 AND partner leg throws x12 Set 3: partner sled…
THE FORGE · FRI JUL 3
250th Birthday Party
WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand…
THE FORGE · WED JUL 1
1775
WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers Low slow squats Irkins Team Bermuda Triangle 2 teams, each with 3 cones marked about 30 yards apart 1 burpee at cone 1, bear crawl to cone 2, then…
COCKPIT · MON JUN 29
1775 & Captain Thor
WARMUP: Plank, Best Damn Stretch, Windmill, SSH THE THANG: 1775 - 17 burpees - 75 squats - take a lap for three rounds Captain Thor - 1:4 Big Boys: American Hammer - 1 Pike Plank add 1 each round eg round 2- 2:8 Big…
THE FORGE · FRI JUN 26
Forged...for Sprinting
WARMUP: We charted a lap around the parking lot and completed a few warmup exercises. THE THANG: Before we took off, I asked the PAX to remember one thing. When the assignment is to run to a specific destination, do not…
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…
DAWN PATROL · TUE JUN 23
Board of Pain
Muggy morning but 20, yes 20 PAX showed their intestinal fortitude by taking on the board of pain. Several new comers to the board and everyone did great! We even had an FNG brought by Mater. It was also my 50th…
THE FORGE · FRI JUN 19
Games in the rains
WARMUP: side straddle hops, cherry pickers, Moroccan night clubs, imperial walkers THE THANG: We went to 4 stations with cards of workouts…cards moved forward back and back to start. Between stations we did bear crawls…
THE FORGE · WED JUN 17
Derek (From Step Brothers) Insipired Core Workout
Core/cardio circuits WARMUP: Yes THE THANG: Core/Cardio circuits MARY: Planks ANNOUNCEMENTS: COT: Prayers/Praises
THE FORGE · SAT JUN 13
Box of Crayons
WARMUP: 103 SSH, IW, HW, yoga THE THANG: Dina Dr back and forth 5 stops down and back Exercises in cadence each time Rd 1: 5 burpees each stop Rd 2: 10 big boys Rd 3: 15 jump squats Rd 4: 10 merkins (had to start…
THE FORGE · WED JUN 10
CVS, Walgreens..What's the difference? 2 miles
WARMUP: Headed over to Walgreens for typical warm-ups (SSHs, WMs, IWs, CPs). Next we partnered up for a DORA (Merkins, Squats, LBCs). In error, I said for partner 2 to run around CVS which is 2 miles away. After the…
TRAINING GROUND · SUN MAY 31
Regular Ol' Rucking
WARMUP: The disclaimer was our warmup THE THANG: We rucked at a moderate pace to the top of Hubert Graham and Tega Cay Drive and went back down. MARY: She was not in today. ANNOUNCEMENTS: Bethel, Golf Event, CRI hygiene…