backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
212 backblasts
ALCATRAZ · SAT FEB 7
Backblast! Better Late Than Very Late
PAX arrived via vehicle. Parked car. Chattered and mumbled. Weird warmup. Mosey. Ran up and down big hill. Skipper left. Did some exercisin on and around pull up bar. Masterpiece left. Hung out in parking lot and played…
ALCATRAZ · SAT JAN 31
Backblast! Alcatraz is a Winter Wonderland
WARMUP: Mosey,SSH,WM,IW,HW,Ground Work THE THANG: Lots of Step-Ups,Pull-ups, Dora,Wall Work MARY: rotating fashion ANNOUNCEMENTS: no race today, bethel Thursday COT: Mark’s Performance This Weekend
ALCATRAZ · SAT JAN 17
Backblast! Another hill Grandpa
WARMUP: SSH, Cherrys, windmill, hillbilly’s, imperials, lunches, merks THE THANG: 11’s on the hill of pain, 3 round core burnout workout, Indian run, partner work-3 rounds of stationary exercise with plank timer, wall…
ALCATRAZ · SAT JAN 10
Backblast! BOAPS for the win
WARMUP: Quick mosey SSH Windmill Low slow squat But kickers Karaoke Toy soldiers Inch worm merkins Soccer hips THE THANG: Handed off to Spider-Man for a terrible idea Mosey to back hill Start at bottom and run up one…
ALCATRAZ · SAT JAN 3
Backblast! Pyramid on a string
3 started out "bad idea" Saturday with a pre-run at 530. Rolloff shot for the stars (collusseum) and landed on the moon (IR). Fishstix decided a pre- ruck would be in his best interest (expected the Q to bring a…
ALCATRAZ · DEC 29, 2025
Backblast! Closing out 2025
Eight men showed up for the final workout at Alcatraz this year. We began with some stretching and a slow jog to the fire station. We traveled up and down the three streets across from the park, at the bottom and top of…
ALCATRAZ · DEC 20, 2025
Backblast! Here, There and Everywhere
WARMUP: None until 3/4 of the way through the workout THE THANG: Mosey to pull up bars. Plank while each Pax does 5 pull ups. Mosey to pickle ball courts and do 20 monkey humpers. Mosey to wall and do: 25 dips, 20 step…
ALCATRAZ · DEC 13, 2025
Backblast! Alcatraz
Normal warm-ups with lap around park. Partner up for Lazy Dora. 100 merkins, 200 squats, 300 LBCs. P1 does 10 merkins while P2 holds plank. Keep switching until 100 cumulative. P1 does 20 squats while P2 holds Al Gore…
ALCATRAZ · DEC 6, 2025
Backblast! LATE, LATE BACKBLAST
WARMUP: Disclaimer and mosey out of the park, loop around Windward and back to the Runde parking lot THE THANG: COP (all in cadence): SSH x 25, windmill x 10, morrocan night club x 25, squat x 25, mountain climber x 25…
ALCATRAZ · NOV 22, 2025
Backblast! Back to Skool
WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers Mosey around park, stopping for merkins, calf raises, then down the big hill in back for some low slow squats and Mime Tyson’s, then back up the…
ALCATRAZ · NOV 8, 2025
Backblast! Bourban recovery workout
WARMUP: long one THE THANG: run to Nestle house, exercise at each road. Dips, derkins, wheel barrels at his back yard. Run back doing the same. Ner up hill × 3 with 20x flutters 10x merkins. Cot cocaine bear crawls…
ALCATRAZ · NOV 1, 2025
Backblast! Awaken the dawn
WARMUP: ssh, cherry pickers, imperial walkers, Moroccan nightclubs, broga THE THANG: 5 laps around the park with 4 pain stations Station 1 - 25 merkins Station 2 - 5x pull ups Station 3 25 squats Station 4 25 LBCs Mary…
ALCATRAZ · OCT 25, 2025
Backblast! Hills?
WARMUP: ssh, cherry pickers, imperial walkers, Moroccan nightclubs THE THANG: Part 1 - Mosey over to pull up bars for station 1, run down to bottom of hill for station 2 Station 1 - 5x pull ups 5x sandbag man makers 10x…
ALCATRAZ · OCT 18, 2025
Backblast! Running up the hill
WARMUP: - SSH / WM / IW / CP - mosey to pull-up bars - dips at benches - down to the hill THE THANG: - 3x hill sprint - traveling PAX with 40# bag while other PAX do exercise chosen by traveler - some broga - some more…
ALCATRAZ · OCT 11, 2025
Backblast! Beary Bliss
WARMUP: some Broga, quad stretching, overhead claps, side straddle hops THE THANG: group bear crawl in unison on field, circuit along road with pull ups, Irkins dips, and monkey humps, Ab Dora 200 reps of dollys, LBCs…
ALCATRAZ · OCT 4, 2025
Backblast! Pivot at Alcatraz
WARMUP: Nah THE THANG: Rucking hilz MARY: Nah ANNOUNCEMENTS: Newsletter COT: Yup
ALCATRAZ · SEP 27, 2025
Backblast! Hill repeats and miles
WARMUP: SSH, Wind Mills, Squats, merkins, mtn Climber. Run to station 1 THE THANG: 4 stations spread in a pendant style hilly road. Stations 1 and 3 and bonus, Station 2 amd 4 are 21s. Station 1: 5 pullups Station 2: 20…
ALCATRAZ · SEP 13, 2025
Backblast! 3 headed SL
WARMUP: Skip ran us through his old site Q grounds with a plethara of stretches. Then decided to do a bunch of burpees at every street. THE THANG: passed baton to Warning Track who ran us to pull up bars for 5 pull…
ALCATRAZ · SEP 6, 2025
Backblast! Up yours!
WARMUP: Yes. Usual suspects and some dynamic stretching followed by some plank work (side note: Fishstix is a badass and did a pre-workout with sandbags) THE THANG: Starfish Routine or as Change Order called it, “Spread…
ALCATRAZ · AUG 30, 2025
Backblast! OGs at Alcatraz
It was a perfect weather morning WARMUP: Mosey, windmills, IW, merkins, plank stretches THE THANG: Smuggler Q Modified Dora on the Hill. Big boy sit ups /run 1 lap Flutters/ run 2 laps LBCs/ run 3 laps Step…
ALCATRAZ · AUG 23, 2025
Backblast! Keeping it simple
WARMUP: SSH, windmills, up/down dog, world’s greatest stretch THE THANG: Mosey to circle. Partner up, partner runs to bottom of Harbor Ct. Other partner AMRAP. Rd 1 CDD, Rd 2 LBC, Rd3 MT Climbers Rd 4 Merkins Rd 5 Jump…
ALCATRAZ · AUG 16, 2025
Backblast! Sweaty Morning
11’s on the hill Dips and merkins Pull-ups and in and outs.
ALCATRAZ · AUG 9, 2025
Backblast! The Traz - 080925
WARMUP: Probably some. THE THANG: We ran to the Golf Club and back and did a lot of dumb stuff on the way... there were bear crawls around the circle in front of the clubhouse, carrying rocks up and down the cart path…
ALCATRAZ · AUG 2, 2025
Backblast! Violating the chicken wing
Warmup: Motivator, IW, CP, WM Appetizer (before leaving the parking lot): The-Violator to one end, Cocaine-Bear-crawl back. Thang#1: Out windward to hill 1st hill Dora: 1 pax jogs down, Nur Back to switch • 50…