backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
212 backblasts
ALCATRAZ · SAT OCT 10
Run & Work
WARMUP: Soup handled the warmup THE THANG: The running got shorter, but the work got harder. Then the work got lighter, but the runs got longer. 9-rounds, 3.8-mi covered ANNOUNCEMENTS: COT: We did one
ALCATRAZ · SAT OCT 3
2026.40 Alcatraz
We did 90 burpees... Some couldn't count and did 95 *cough *Mainframe
ALCATRAZ · SAT SEP 19
Total team effort
WARMUP: Some moseying and 10 counts back and forth in front lot. THE THANG: Dojo lead: Started with a dips/derkins 11 at the benches. To the big field, re-enacted a relay type run in honor of BRR and D2D. Took turns…
ALCATRAZ · SAT SEP 12
Balls and Strikes
We did all of them. Jwow
ALCATRAZ · SAT SEP 5
Hit the Hills
WARMUP: - SSH / IW / WM - mosey for pull-ups THE THANG: - mosey to hill, hill sprints, 7's - mosey to benches, Jack-Webb, bench work - mosey to playfield: hip ex and brief broga - additional lap with pull-ups MARY: …
ALCATRAZ · SAT AUG 29
Lighting And Thunder
WARMUP: Jog around paved path at Runde Park 1 pullup THE THANG: Lightning Portion Laps around Runde Park Lap 1 - 1 Pullup - 40 Burpees Lap 2 - 2 Pullups - 40 Merkins Lap 3 - 3 Pullups - 40 BBS Lap 4 - 4 Pullups - 40…
ALCATRAZ · SAT AUG 22
Trip to the golf course
Cars in the parking lot when I arrived. Some of the Pax had launched early to record some miles. Bootcampers began with some dynamic stretching before we strolled down the path to the golf club. Several stops with…
ALCATRAZ · SAT AUG 1
Split Q
WARMUP: Run with butt kickers, high knees, toy soldiers and karaoke. Circle up- windmill, hill billys, imperial walkers, toe touch, produce picker, Merlin, Peter Parker, Parker Peter, runners lunge, crow. THE THANG…
ALCATRAZ · SAT JUL 25
Ace Ventura
WARMUP: SSH Imperial/ Hilbilly Walkers Mountain Climbers Peter Parker’s Moroccan Nigh Clubs Lap around Runde: High Knees, Butt Licks, Karaoke, Toy Soldiers THE THANG: 1. Golf Course 11s - “Laces Out” - Merkins and…
ALCATRAZ · SAT JUL 18
No Complaints, Just Work
WARMUP: Dark Helmet on Q for the 1st half: A lap around the park with a stop at the pull-up bars for everyone to knock out a few then over to the wall behind the backstop. We performed a set of dips on the wall then…
ALCATRAZ · SAT JUL 11
Double trouble at The Rock
WARMUP: cherry pickers, iws, merkins THE THANG: 1st half mosey to marina. 11s with bear crawls and crawls bears. Merkins and squats. Shuffles with big boys. Mosey back to death hill. 5 rounds push hard up hill 15…
ALCATRAZ · SAT JUN 27
Battle Buddies Reunited
Partner Q is the theme at Alcatraz. Enjoyed the opportunity collaborating with my battle buddy from the Greater Than CSAUP on this one. I took the first half of the workout and concentrated on upper body while Shady…
ALCATRAZ · SUN JUN 21
America 🇺🇸 250
WARMUP: Wind Mills, Squats, Jumping Jacks, Cherry pickers, Arm circles (25 of each) THE THANG: 1st half McHale 4 corners of ball field sets of 25 for America :flag-us: 250 Carolina Drys Docks, Mountain Climbers…
ALCATRAZ · SAT JUN 13
Birthday Beatdown at BAOPS
YCH and Cohiba had the pleasure of leading 18 men for a Last Call and Cyclops birthday beatdown at Alcatraz. Here’s what we did: Warm-Up: - SSH – 57 IC - Imperial Walkers – 34 IC - Hillbilly Walkers – 33 IC - Moroccan…
ALCATRAZ · SAT MAY 30
Hills and leadership
WARMUP: Intro, then mosey to another location to warm up. Then mosey to tge lake. THE THANG: We did 11 on tge ramp with monkey humper at the water and Squats at the opportunity of the ramp. Ran up to the top of tge park…
ALCATRAZ · SAT MAY 23
Trestle Camp
Tressel: 1. Disclaimer/mosey around Windward Dr, back to parking lot. 2. COP- mix upper and lower body. 3. Down the hill at Mariana Dr. for quadzilla. 4. Mosey to pull up station for 7’s (pull ups/ burpees). Band Camp…
ALCATRAZ · SAT APR 18
Cones & Such
WARMUP: a few exercises I/C then mosey to firehouse lot for a few more exercises I/C. Then mosey to the back corner of park for more exercises I/C then mosey back to the main lot THE THANG: cones on the field Part 1 …
ALCATRAZ · SAT APR 11
Upkicks, Wings & NURing uphill
Warmup: Usual Suspects Thang#1: Out windward to hill 1st hill Dora: 1 pax jogs down, Nur Back to switch - 50 Fisherman’s Calf Raises each side - 100 Merkins - 100 Flutters - 150 good AMs 2nd (shorter) Hill: jog up…
ALCATRAZ · SAT MAR 28
Bobby madness
Warmup: Motivators from 7, run, circle up for: windmills, imperial walkers, Moroccan n/c, low slow squats, peter parkers, some plank stretches. Run Thang 1: pull up bars. Each pax does 10 pull ups, while others do LBCs…
ALCATRAZ · SAT MAR 21
Backblast! Return of the Osprey
WARMUP: Karate stretches THE THANG: 5 manmakers with sandbags Jog with bag to end of parking lot 10 squat lunge walk back Repeat with rifle carry and one more jog. Round 2. Same only Merkins and seal jacks Dora- 200…
ALCATRAZ · SAT MAR 14
Backblast! Pre Jaeger WO
WARMUP: Jog loop round Runde reconvene at bball court for the usual. THE THANG: de escalator work out with 25 merkens 25 squats, 25 bboys, 25 dips, 25 Hurleys loop the drop to 10 and 5. Coupon circuits with curls…
ALCATRAZ · SAT MAR 7
Backblast! No hills
WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, THE THANG: stayed in the parking lot 11’s- big boy & burpee 4corners… increasing rep count each complete circuit. 5-10-15… 1st corner- SSH -run- 2nd…
ALCATRAZ · SAT FEB 21
Backblast! Fun in the Rain at Alcatraz
WARMUP: run THE THANG: Hills, merkins, squats and fun in the rain MARY: ANNOUNCEMENTS: COT:
ALCATRAZ · SAT FEB 14
Backblast! Sysiphus returns
WARMUP: Mosey and then the usual minus the SSH THE THANG: went back to an old COVID WOD from backdraft 5 Burpees every minute for 20 min & mixed in some Squats, MNCs, Calf raises with the spare seconds. After that we…