backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,191 backblasts mention “su”
THE HIVE · JUN 24, 2022
For my OnlyFans
WARMUP: Shake weight THE THANG: AMRAP Workout Russian twist x15 Chest press x10 ea Lat pull down x10 Swing x20 (lat x10 ea) Tricep x10 Row x10 ea Cleanjerk/snatch x10 ea Front raise x10 Curl x10 ea MARY: ANNOUNCEMENTS…
CURRAHEE · JUN 22, 2022
Run, ruck or crawl…we’re taking the hill
WARMUP: - Quick warmup lap around the parking lot (slick). YHC received immediate feedback about running at a ruck WO. Complaints noted. - COP: - LSS (IC) - Overhead clap (IC) - SSH (IC) - Peter Parker (IC) Runners…
BUSHWOOD · JUN 22, 2022
Warmup hanging out with the bot
WARMUP: SSH low slow squat merkins mosey down left side of school changing mode of transport at each light pole mosey nur bear crawl karaoke lunge walk stop at end of blacktop suicide runs down the length of the…
COLOSSEUM · JUN 21, 2022
The Dough Muscles
https://youtu.be/kgOzimuVueg 9 men did the hard thing this morning at Colosseum. Conditions were alright, alright, alright as we welcomed our newest FNG (Excite Bike) with a workout designed to smoke even the fittest of…
THE BALLROOM · JUN 21, 2022
Rock work and triple check
Warm up: 15 SSH 10 Windmills 15 Hillbilly walkers On your six 10 Freddy mercuries 10 crab cakes 10 Marakin night clubs Rock work: (grab rocks and mosey to field or parking lot) With each rep run halfway or full across…
JUN 21, 2022
Fresh Air
WARMUP: Intro and began mosey towards Dunkin Doughnuts. We completed 12 Moroccan knightclub, 12 windmills, 12 produce pickers and got into plank. Down dog and up dog stretching. The mosey to the field in front of the…
FLIGHT PLAN · JUN 20, 2022
Often threatened, finally bestowed!
WARMUP: Grunts and groans and turn your gear on THE THANG: The third Monday means Wally World. FunHouse taking a young FNG down the road and back. Mainframe and Hoff got their miles in as well. YHC still walking on a…
THE ARMORY · JUN 20, 2022
Juneteenth 2022
Warmup: SSH x19 Windmill x6 Burpee In cadence x10 Swings x89 (89 years from 1776 to 1865) Move to far parking lot 13th amendment (abolishing slavery) 1 manmaker 3 squat thrusters 13 rounds 14th amendment (birth-right…
JUN 20, 2022
The "McGarry"
This WOD was inspired by my friend and mentor Brendan "Joe" McGarry...he was a legend in the NYC Transit Police and US Marine Corps . Joe served 6 years in the Marines and 13 months in combat during Vietnam. He joined…
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…
THE RANCH · JUN 16, 2022
Bobber needs gloves
WARMUP: SSH Morrocon night club squats Peter Parker seated surfer THE THANG: Mosey around to the pull up bars. 2 sets of 10 pull ups and 10 split squats each leg. Then hang for a minute. Star workout in the field 10…
SNAKE PIT · JUN 15, 2022
Do you burn twice the calories when the humidity makes you sweat twice as much?
WARMUP: Not sure… I missed it! (Got us so early I thought I had too much time so I put some laundry away and then realized I did really bad travel math! Rolled in about 5:18) THE THANG: Run (lap around 4 parking rows) …
RING OF FIRE · JUN 15, 2022
Burning at ROF
WARMUP: Broga with Up/down dog Scorpion 20 SSH in cadence 15 Moroccan night clubs IC 10 cherry pickers IC THE THANG: Moseyed over to The center of the parking lot and did Burpee suicides - adding a burpee at every other…
THE BALLROOM · JUN 14, 2022
Sweating on the dance floor
WARMUP: With 75 degree temps and 80% humidity, a warmup wasn’t entirely necessary. We did it anyway. - Windmills (IC) - Overhead claps (IC) - Low slow squats (IC) - This is the point when YHC started to sweat - Moroccan…
BLOCK PARTY · JUN 14, 2022
Over the Hill
WARMUP: Mosey to parking lot at Millstone Park. 25 SSH IC 10 Windmills IC 15 TT IC 15 LSS IC 15 MNC IC Mosey to parking lot at Watson/Williamson. THE THANG: 4 corners for the birthday boy consisting of 40 merkins 40 LBC…
JUN 14, 2022
Unlucky 7s
WARMUP: Started with a light mosey around parking lot and then started the following exercises: SSH, Windmills, Morrocon NC, Merkins, Hillbilly Walkers, Big Arm Circles, Cherry Pickers, and Calf Raises. THE THANG…
THE ARMORY · JUN 13, 2022
15 pounder
WARMUP: Did some stretching and had a nice Indian run THE THANG: Did some time at the small wall/firepit with various sets of muscle exciters. Got in lots of kettlebell swings, lawnmower pulls and laps in between. KB…
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…
SLOW BURN · JUN 10, 2022
The Twister
WARMUP: Full Body Warm Up THE THANG: The Twister 🌪. A workout specific to SlowBurn 🔥 where Pax perform a DORA @ the exchange building on Market St. MARY: Beach Body Abs ANNOUNCEMENTS: Fort Mill Care Center-Opportunities…
JUN 9, 2022
Stairs? I got your stairs right here…
The PAX moseyed down to the CoG facility to make use of the tall staircases for a couple sets of 11’s. Mumblechatter was minimal for the first 30 minutes as YHC had consumed more than my Wednesday night allotment of…
SNAKE PIT · JUN 8, 2022
Where the heck do I Park
WARMUP: slow mosey with butt kickers, high knees, toy soldiers. 20 SSH, 10 windmills, 10 IW, 10 weedpullers. THE THANG: combination of catch me if you can and adding an exercise each trip. During catch me if you can. 1…
THE BALLROOM · JUN 7, 2022
Rocking in the Streets
WARMUP: Mosey to rock pile THE THANG: Choose a rock from said pile and get acquainted with it. Lots of curls, overhead presses, bent over rows and some moseying thrown in for good measure. MARY: ANNOUNCEMENTS: Aren’t…
JUN 7, 2022
Pendulum of Pain
A gorgeous June morning awaited us in the Gloom. We circled up counted off and the disclaimer was given to the 5 Pax in attendance We moseyed over to the church parking lot to start Warm up: -15 SSH -15 Wind Mills -15…
FLIGHT PLAN · JUN 6, 2022
Rollin’ on the River
WARMUP: Turn on your lights THE THANG: Run, Walk or Ruck. Those doing the full 5 hit Harvest Pointe. Backdraft sweated out some extra Cabernet from Sunday night and YHC survived wearing mismatched shoes, a symptom of…