backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
212 backblasts
ALCATRAZ · NOV 19, 2022
You Could've Stayed In Bed
Slackblast: You Could've Stayed In Bed DATE: 2022-11-19 AO: ao-alcatraz Q: Maximus PAX: Über Mark Nestel 5 Hole Divac Vuvuzela trucker fishstix Spider-Man Senator Tressel, Wipeout FNGs: 0 COUNT: 11 WARMUP: Run the…
ALCATRAZ · NOV 12, 2022
Honoring Noah
Slackblast: Honoring Noah DATE: 2022-11-12 AO: ao-alcatraz Q: cableguy PAX: Mark Nestel Masterpiece decibelf3 Über Senator Tressel Rebound fishstix Vuvuzela Skipper FNGs: 2 5 Hole, Wipeout COUNT: 12 Cable guy took the…
ALCATRAZ · NOV 5, 2022
Zima Miles
Slackblast: Zima Miles DATE: 2022-11-05 AO: ao-alcatraz Q: JWOW PAX: Cyclops Shady Über Skipper Killa Beez Senator Tressel fishstix Mainframe FNGs: 0 COUNT: 9 It was dark. It was dank. Visibility was low, but the pain…
ALCATRAZ · OCT 22, 2022
Maximus look-a-like
Slackblast: Maximus look-a-like DATE: 2022-10-22 AO: ao-alcatraz Q: trucker PAX: fishstix Über Skipper Mark Nestel FNGs: 0 COUNT: 4.5 WARMUP: windmills, low slow squats, IW THE THANG: mossy to Anchorage Ln. Each PAX was…
ALCATRAZ · OCT 15, 2022
Cake crumbs and Mr Clean up 🧹
Slackblast: Cake crumbs and Mr Clean up :broom: DATE: 2022-10-15 AO: ao-alcatraz Q: CakeBoss Mr Clean PAX: fishstix Über Jump Shot Mark Nestel Masterpiece Skipper FNGs: 0 COUNT: 8 WARMUP: mosey around runde park and…
ALCATRAZ · OCT 1, 2022
Ian Spawned Off A Sharknado As It Left Tega Cay
Slackblast: Ian Spawned Off A Sharknado As It Left Tega Cay DATE: 2022-10-01 AO: ao-alcatraz Q: Stang PAX: fishstix Straight Up Über Skipper FNGs: 0 COUNT: 5 WARMUP: Moraccian Nightclubs, Overhead Claps, Peter Parkers…
ALCATRAZ · SEP 3, 2022
Uphill NURing and lots of webs
We had 11 Bootcampers and 2 runners, quick disclaimer before getting into the warm up. Mosey to fire station 20 SSH IC 10 Windmills IC 15 LSS IC 15 MNC IC Mosey to pull-up bars and plank. Waterfall of 5 pull-ups, and…
ALCATRAZ · AUG 13, 2022
Bak too Skool
WARMUP: SSH, Imperial Walker, Windmills, merkins, mountain climbers THE THANG: Around the park with various pain stations along the way. Next, infamous Uber hill. 2minutes to carry brick up and down hill. 4 periods…
ALCATRAZ · AUG 6, 2022
Jamaica’s Independence Day Workout
WARMUP: None THE THANG: 8/5 1962 8 x 50m sprints 19 exercises - 62 reps (except burpees) 60 burpees to represent 60 years of independence. 1. 20 burpees 2. LSS Sprint 3. Merkins 4. LBC 5. HW (single count) Sprint 6. Row…
ALCATRAZ · JUL 30, 2022
Alcatraz Soup
WARMUP: IC 15 IC - Side Straddle Hops 10 IC - Windmill 15 IC - Moroccan Night Club 10 IC - Cherry Pickers 15 IC - Merkins THE THANG: Merkin Indian Run around Runde Park down hill and back up A combination of Catch Me If…
ALCATRAZ · JUL 23, 2022
Trucker's worst nightmare
WARMUP: poppins led off with 20 SSH, 10 WM, 10 Merkins (IC) then some honeymooners and downward dig THE First THANG: 3 laps around the AO with 5 pain stations each lap (1st time through do exercise 1, 2nd time through…
ALCATRAZ · JUL 16, 2022
Escalator Goes Up, De-escalator Goes Down
WARMUP: Divac Moseyed around the park & stopped by pull-up bars for IC windmills and 5 Merkins OYO. Moseyed further down the path and did IC cherry-pickers and 5 Merkins OYO. Finished Mosey to basketball court. THE…
ALCATRAZ · JUL 9, 2022
24….
It was a gloriously humid morning at BAOPS where I was joined by 4 other pax to tackle the hills of Tega Cay. WARMUP: 24 SSH. That’s all we needed to get warm with 70ish relative humidity. THE THANG: Sprinted out of the…
ALCATRAZ · JUL 2, 2022
BAOPS worthy - don’t do easy
WARMUP: Run to the back of the fields 5 burpees, windmills (for trucker), 4 burpees, low slow squats finishing to peoples chair while doing Moroccan night clubs. Mosey to pull up bars. Plank while each pax did 1 pull up…
ALCATRAZ · JUN 25, 2022
What the Beep test?
Warm up: SSH 1 burpee IW 2 burpees HW 3 burpees Shoulder Taps 4 burpees Then we ran almost every hill I YHC could find within the time frame. Even sprinted a few… We stopped for burpees or bomb jacks occasionally. Got…
ALCATRAZ · JUN 18, 2022
Soggy bottom brothers at Runde Park
WARMUP: SSH, windmills, imperial walker, m nightclubs, merkins, plank, cobra, down dog, plank, Peter Parker, Parker Peter. Mosey to Runde field. THE THANG: Eight stations with six yard gaps between each station. Round…
ALCATRAZ · JUN 11, 2022
The Ghost of Band Camp Haunts Alcatraz
WARMUP: Mosey to the roundabout for some COP fun -- mtn climbers, Parker Peter, SSH, IW, HW, Carioca, burpees THE THANG: Mosey to one of those Hawaiian names side streets Plank series on a side street Mosey to cul de…
ALCATRAZ · MAY 28, 2022
Slackblast:
ALCATRAZ · MAY 21, 2022
Safe word: Kryptonite
WARMUP: 10 SSH, 10 windmills, 10 SSH, 10 10 IW, 10 SSH, 10 HW, 10 MC, downward dog, honeymooner. THE THANG: All things done Dora Style with a new partner each round. Round 1 - 50 pull-ups Round 2 - Hill 1. 150 Merkins…
ALCATRAZ · MAY 14, 2022
Raining Pain at Alcatraz
Before we kicked off the workout, we could hear the incoming storm pouring down rain through the trees. Big storm approaching the, not much cover at Alcatraz. We didn’t take cover in our cars, we marched on with the…
ALCATRAZ · APR 23, 2022
Miles, Merkins, and Bear Crawls
Warmup: 55 SSH (IC) (While we had a visit from the boys in blue) The Thang: Merkin Mile part 1. Runde to Marina parking lot. Run .25 miles – 25 Merkins Run .25 miles-25 HR Merkins Run .25 miles – 25 Merkins Run .25…
ALCATRAZ · JUL 13, 2019
Alcatraz has rocks and hills - Who knew?
4 Pax showed up for a humid Saturday in Tega Cay. YHC had been pretty lazy this week after returning from BonAire. Look it up! Fantastic windsurfing! So, the beatdown commenced with a run, what else. The Thang Run to…
ALCATRAZ · MAY 11, 2019
Respectable Q at Alcatraz
A beautiful morning at Alcatraz and the Pax began to gather for a beatdown by 2 respectable Qs with YHC and Bolt. Circle up disclaimer was given and YHC took the 1st half and lead the group out on a warm up mosey. COP …
ALCATRAZ · APR 27, 2019
Old School at Alacatraz
I got the call early on Saturdayy morning that my Co -Q was having flu like symptoms and I decided that the Pax would be my Co-Q. I was excited to see a classic group of old school and new regulars at F3. After almost 8…