backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
212 backblasts
ALCATRAZ · JUL 26, 2025
Backblast! Beat the deck #2
WARMUP: side straddle hop, imperial walker, cherry picker, windmill THE THANG: Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right and you do the workout…
ALCATRAZ · JUL 19, 2025
Backblast! Spicy
WARMUP: Motivator - have pax pick a number between 7 & 10 (9 was the count) Imperial Walkers Hillbilly Walkers Windmills Arm Circles - front and back Michael Phelps Downward Dog Honeymooners Runner’s Stretch We moseyed…
ALCATRAZ · JUL 5, 2025
Backblast! 1776 Patriot Games
10 men attempted the 1776 Patriot Games at Alcatraz this morning. Here’s what we did. Warm-up - 10 Low Slow Squats (IC) - 10 SSHs (IC) - 10 Imperial Walkers (IC) The Thang - 1776 Yard Run (1.01 miles) - 100 Merkins …
ALCATRAZ · JUN 28, 2025
Backblast! Alcatraz - Worth Swimming To The Island
I picked this Q up from Badlands just the other day due to a scheduling conflict on his end so I knew, at least I told myself, I should honor him with what would most likely have been a good workout. He probably…
ALCATRAZ · JUN 21, 2025
Backblast! No One Escapes Alcatraz Without Doing H
Pulled in with 5 minutes to spare, unloaded the whiteboard of pain, and got ready to honor someone who fought harder than we ever will in a 45-minute workout. Today’s beatdown was in memory of Kathleen “Mrs. Burns,” the…
ALCATRAZ · JUN 14, 2025
Backblast! ? Alcatraz Smokin Jailbreak
? Warm-Up – "Prison Intake" Done in a circle; all IC (in cadence) SSH – 25x IC Imperial Walkers – 25x IC Hillbillies – 25x IC Windmills – 15x IC Plank Jacks – 15x IC Merkins – 10x IC Moroccan NC – 10x each Strawberry…
ALCATRAZ · JUN 7, 2025
Backblast! Tortoise and Hare Tabata version
Tabata Time : Tortoise and Hare version Workout had 5 segments roughly designed for 12 minutes each. Consisted of a Tortoise (stationary exercise) and a Hare ( running and some exercises) Tortoise 40 seconds on 20…
ALCATRAZ · MAY 31, 2025
Backblast! music cat calls and quadzilla
WARMUP: Mosey to firehouse. Moroccan night club, windmill, hill billy walkers. Merkins, downward dog and honey mooner THE THANG: jog to hill by glclub house with some pain stations plus bear crawled around pickleball…
ALCATRAZ · MAY 24, 2025
Backblast! 80 tv commercial: “C’mon everybody, Ski
Warmup: SSH Windmill Cherry pickers imperial walkers Hillbillies Peter Parker’s Plank Leg Swings First exercise: 2 laps around Runde - 20 merkins / 20 squats x 4 - At pull-up station - 5 pull-ups, while PAX Al Gore…
ALCATRAZ · MAY 17, 2025
Backblast! 2025.20 Alcatraz
Obligatory warmup Mosey to the Village Dr hill for 4 corners Top of the hill => 20 LBCs Down Catamaran => 10 merkins Down Village => 10 squats Down Cove => 5 burpees then race up the hill Complete 5 rounds. Mosey to…
ALCATRAZ · MAY 10, 2025
Backblast! Boot camp or prison break!?
WARMUP: Toe touches, plank to down dog calf stretch, side straddle hop, the windmill THE THANG: - 50 walkin’ Merkins, - 2 miles ish of Tega Cay ups and downs, - move to fields - 50 calf raises then 50 yard bear crawl…
ALCATRAZ · MAY 3, 2025
Backblast! Hills and Thrills
WARMUP: Jog a lap with some butt kickers. SSH, MC, merkins, Willie mays Hayes, Moroccan night clubs. THE THANG: mosey to the pull-up bars. 3 pull-ups each. Everyone else doing squats while waiting. 2 rounds of 10…
ALCATRAZ · APR 29, 2025
Backblast! AMRAP 4 AUTISM 2025
14 Bootcampers showed up (3 more for 6 @ 6) for the 4th annual AMRAP 4 AUTISM. YHC was humbled to lead this event again and thankful to all who’ve donated and those who showed up for the workout! WARMUP: A lap around…
ALCATRAZ · APR 19, 2025
Backblast! The Murder Bunnies Revenge
WARMUP: circuit sans Easter eggs THE THANG: circuit with Easter Eggs - decible fell for Roadrunner trap. MARY: ANNOUNCEMENTS: COT:
ALCATRAZ · APR 12, 2025
Backblast! Sharknado Returns To Alcatraz
WARMUP: 15 Hill Billy Walkers, 15 Potato Pickers, 15 Windmills , 10 Moroccan Nightclubs and 15 Overhead Claps THE THANG: Enter Sharknado: Five different exercises 20 Reps each, after each exercise run up the big steep…
ALCATRAZ · APR 5, 2025
Backblast! Cuomo Murder Bunnied the PAX
WARMUP: murder bunnies THE THANG: Cindy’s then Cindy’s MARY: had no mercy on us ANNOUNCEMENTS: fast 5 COT:
ALCATRAZ · MAR 29, 2025
Backblast! Halfpipe Hell
WARMUP: - Mosey around the park - SSH - Windmill - Imperial Walker THE THANG: Everyone pulled a block from my truck. These are pavers that weigh slightly more than a cindy. One end of the parking lot - 26 curls - 26 leg…
ALCATRAZ · MAR 22, 2025
Backblast! A Shovel Flag Masterpiece
WARMUP: THE THANG: tour de Alcatraz - field series of 10’s MARY: ANNOUNCEMENTS: COT:
ALCATRAZ · MAR 15, 2025
Backblast! PAX furloughed for Jägering
WARMUP: THE THANG: Jägering MARY: ANNOUNCEMENTS: COT:
ALCATRAZ · MAR 8, 2025
Backblast! Bring Your Wife to F3 Day
WARMUP: Shady led the Pax out of Runde Park to the circle at the end of Windward Drive for windmills, cherry pickers, yoga type back stretches,Peter Parkers and Parker Peters. The Pax then ran back to Runde and met up…
ALCATRAZ · FEB 22, 2025
Backblast! hills burpees and Broga
WARMUP: mosey to fire station. Moroccan, the windmill, low sli squats, merkin, downward dog, honeymooners, side straddle hop THE THANG: run to hill merkins and squats x10 then run hill while parter does curls rotate…
ALCATRAZ · FEB 15, 2025
Backblast! Words that Hurt but why??♂️
YHC brought up local story of Cam Newton calling teammates losers because were a losing team when he got drafted. Is he wrong? What really drives people getting upset with those comments. Come back to COT to see WARMUP…
ALCATRAZ · FEB 8, 2025
Backblast! Full body circuit
Arms Chest core Legs
ALCATRAZ · FEB 1, 2025
Backblast! With Sally there are no breaks
The goal was to bring back some things we have done in a while. WARMUP: Not needed THE THANG: Mosey to first stop at golf course. IWx15, WMx10, move over for a break, but there are no breaks. Cherry Picker x15. Mosey to…