backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
212 backblasts
ALCATRAZ · JUL 6, 2024
Backblast! Running Backwards Uphill
WARMUP: SSH, merkins, BROGA x12 minutes THE THANG: partner up for 5 stations x 2 rounds 1. Partner merkins 2. Partner leg throws 3. Alternating burpees with partner 4. Alternating 20# ball slams with partner 5. Combined…
ALCATRAZ · JUN 29, 2024
Backblast! The Pirate and the Senator
The Pirate and the Senator met at Runde and here is what they did. THE THANG: No disclaimer today. We did a lap around Runde and came back to the parking lot for COP COP (all in cadence) SSHx 25, windmill x 10, Merkin x…
ALCATRAZ · JUN 22, 2024
Backblast! 3 leg tour
WARMUP: Ditch Witch led! THE THANG: YHC had a plan pulled from previous Alcatraz backblasts, but it was a pretty morning. So, here's a list of what we DID NOT do: - 30 pull ups - 45 burpees - 90 squats - 120 dips - and…
ALCATRAZ · JUN 15, 2024
Backblast! That fish bit my nipple!
WARMUP: SSH THE THANG: RUN TO SUWARROW CT AND DO MERKINS. AMRAP full of dumb things for remainder of workout. MARY: ANNOUNCEMENTS: COT:
ALCATRAZ · JUN 8, 2024
Backblast! A REAL BEAR ? of a workout
A FIELD TRIP TO THE TEGA CAY ZOO: We saw a real black bear, 7 dear, a dead possum and an inch warm WARMUP: mosey the warm up exercises THE THANG: hill Dora, then back to runde park for a four corners of pain. A variety…
ALCATRAZ · MAY 18, 2024
Backblast! Drop the Pull-ups take the Cannoli
WARMUP: Full 15 Min COP THE THANG: 5 rounds of 17 dips 19 CCDs or9/Pullups 71 yardish maybe feet bear crawl Jog neighborhood and 6 rounds of 5 burpees 10merkins 15 squats 15min Broga MARY: ANNOUNCEMENTS: read newsletter…
ALCATRAZ · MAY 11, 2024
Backblast! BAOPS Ladder Fun
When a shieldlock brother sends the late night text that he needs a sub, you gotta answer the call. WARMUP: lap on the paved trail and circled up for IC warm-a-rama Goofballs (except for the liver eaters who are too…
ALCATRAZ · APR 6, 2024
Backblast! The dog ate my homework.
WARMUP: mosey 1/2 mile to golf course parking lot. 15 ssh, 15 mtn. Climbers, 15 lbc. THE THANG: 10 burpees, 20 alternating jump squats, 30 cdd, 40 squat jumps, 50 merkins run lap in between exercises 50 squats, 40…
ALCATRAZ · MAR 23, 2024
Backblast! Strength & Sprints: Embracing the Rain
After the thorough disclaimer which YHC is famous for we circled up and started with Warm-O-Rama: Side Straddle Hop Produce Pickers Hillbilly Walkers Windmills Moroccan Nightclubs Imperial Walkers Lined up at one end of…
ALCATRAZ · FEB 24, 2024
quinquennial Q
Slackblast: quinquennial Q DATE: 2024-02-24 AO: ao-alcatraz Q: Smuggler trucker PAX: Divac Falcon Crest Ryan_F fishstix Mainframe Mark Nestel Maximus Senator Tressel Skipper SouptoNuts Über Tesla81 Cyclops FNGs: 0…
ALCATRAZ · FEB 10, 2024
Leg Day with the cones
Slackblast: Leg Day with the cones DATE: 2024-02-10 AO: ao-alcatraz Q: Esso PAX: Smuggler Mark Nestel Über Senator Tressel FNGs: 0 COUNT: 5 Leg Day: 9 cones roughly 10 yds apart. Exercises in cadence and then mode of…
ALCATRAZ · FEB 3, 2024
First Saturday Workout
Slackblast: First Saturday Workout DATE: 2024-02-03 AO: ao-alcatraz Q: Rebound PAX: Conundrum Crystal Lake Senator Tressel Über Mark Nestel FNGs: 0 COUNT: 6 WARMUP: Tabata with 4 rounds of 5 exercises. 30 seconds on, 15…
ALCATRAZ · JAN 27, 2024
It Was Mostly Moderate
Slackblast: It Was Mostly Moderate DATE: 2024-01-27 AO: ao-alcatraz Q: Senator Tressel PAX: Über trucker Mainframe Mark Nestel Boogie Down Cyclops Skipper Falcon Crest Ryan_F fishstix decibelf3 FNGs: 0 COUNT: 11 WARMUP…
ALCATRAZ · JAN 20, 2024
But it’s a dry cold
Slackblast: But it’s a dry cold DATE: 2024-01-20 AO: ao-alcatraz Q: Über PAX: FNGs: 0 COUNT: 1 WARMUP: temps in the teens. Anything to warm me up would have been nice. THE THANG:mosey to TCES & back MARY…
ALCATRAZ · JAN 13, 2024
Deep Thoughts at Alcatraz
Slackblast: Deep Thoughts at Alcatraz DATE: 2024-01-13 AO: ao-alcatraz Q: Italian Job PAX: Über Smuggler Mark Nestel FNGs: 0 COUNT: 4 Four tackled deep thoughts and deep squats at Alcatraz this morning. Here’s what we…
ALCATRAZ · JAN 6, 2024
Big Balls in the Rain
Slackblast: Big Balls in the Rain DATE: 2024-01-06 AO: ao-alcatraz Q: Grinder PAX: Clickbait Senator Tressel FNGs: 0 COUNT: 3 WARMUP: - SSH / WM / IP then mosey to hill THE THANG: - Hill sprints (3x) - Dora: 100x…
ALCATRAZ · DEC 30, 2023
No more summersaults!
Slackblast: No more summersaults! DATE: 2023-12-30 AO: ao-alcatraz Q: Double D PAX: fishstix Senator Tressel Smuggler FNGs: 0 COUNT: 4 WARMUP: We warmed up in the lot, patiently awaiting the arrival of Mr Change Order…
ALCATRAZ · DEC 16, 2023
Hills and more hills
Slackblast: Hills and more hills DATE: 2023-12-16 AO: ao-alcatraz Q: fishstix PAX: SouptoNuts Senator Tressel Mark Nestel Über FNGs: 0 COUNT: 5 WARMUP: SSHs, Imperial Walkers, Windmills THE THANG: Ran up and down hills…
ALCATRAZ · DEC 9, 2023
sweep the leg-atraz
Slackblast: sweep the leg-atraz DATE: 2023-12-09 AO: ao-alcatraz Q: Badlands PAX: Über Senator Tressel Masterpiece fishstix decibelf3 photobomb FNGs: 0 COUNT: 7 Warm up - SSH, windmill, imp walker, Moroccan night club…
ALCATRAZ · NOV 18, 2023
Polish Dice
Slackblast: Polish Dice DATE: 2023-11-18 AO: ao-alcatraz Q: SouptoNuts PAX: Falcon Crest Ryan_F Mark Nestel Über Skipper Fresh Prince decibelf3 Senator Tressel FNGs: 0 COUNT: 8 WARMUP: SSH, IW, HW, Shuffle, high…
ALCATRAZ · OCT 28, 2023
Yo dude.. that’s creepy…
Slackblast: Yo dude.. that’s creepy… DATE: 2023-10-28 AO: ao-alcatraz Q: Slapshot PAX: fishstix Senator Tressel Über decibelf3 FNGs: 0 COUNT: 5 A dark and scary morning at Alcatraz. Thankfully 4 of the fort’s finest…
ALCATRAZ · OCT 14, 2023
Soggy Sloggy
Slackblast: Soggy Sloggy DATE: 2023-10-14 AO: ao-alcatraz Q: JWOW PAX: Über SouptoNuts Mark Nestel FNGs: 0 COUNT: 4 It was a wet sloppy morning at The Rock, so we embrace the suck. Quick disclaimer and warmup and we…
ALCATRAZ · OCT 7, 2023
ALCATRAZ 10 YR ANNIVERSARY PARTY
Slackblast: ALCATRAZ 10 YR ANNIVERSARY PARTY DATE: 2023-10-07 AO: ao-alcatraz Q: FunHouse Senator Tressel PAX: trucker Über Maximus Smuggler Boogie Down Cornerstone Cyclops Mark Nestel tater Double D decibelf3 Short…
ALCATRAZ · SEP 30, 2023
Jams Sesh at the traz
Slackblast: Jams Sesh at the traz DATE: 2023-09-30 AO: ao-alcatraz Q: Slow Jams PAX: Mark Nestel Senator Tressel Falcon Crest Ryan_F Skipper decibelf3 Über FNGs: 0 COUNT: 7 WARMUP: Stretches and IC exercises THE THANG…