backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,191 backblasts mention “su”
SWEEP THE LEG · MAY 2, 2022
Breathe
WARMUP: None THE THANG: Run down to the bottom of Brayden Pkwy focus on relaxed breathing. Every intersection, 5 burpees and 10 squats, recovery run down the hill after each intersection. Once the third set was…
APR 28, 2022
Open Your Heart, Cover Your Plums
THE THANG: Maybe our most beloved PAX led the conversation this morning on the subjects of identity (sometimes multiple identities) and the purpose in trials we travel through. Key takeaway: Open your heart and cover…
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…
THE HIVE · APR 22, 2022
Playlist Perfection
WARMUP: SSH, Moroccan Night Clubs, Tappy Taps THE THANG: Four Corners Curls, Squats, Lawn Mowers Skull Crushers, Flutters, Chest Press Shoulder Press, LBCs, Halos UHauls, Calf Raises, Swings 2 laps completed…
RING OF FIRE · APR 20, 2022
Remembering Columbine
WARMUP: Mosey down to lower parking lot. toy soldiers and high knees around parking lot then mosey back to ROTC building for CoP. CoP (IC) 20 SSH, 12 IW, 12 Cherry Pickers, 12 MNCs THE THANG: This workout was developed…
APR 16, 2022
RESPECTABLE DROPTHRILL
Drop Thrill bday Q Warmup 16 SSH 19-7-2 =10 Windmills Cherry pickers Moroccan nightclubs Baby arm circles Down dog stretch calves Stretch arms across front and then behind head Start walking April 16, 1972 Leap year 16…
VARSITY · APR 15, 2022
Snarky Puppy
WARMUP: Sasquatch led us though a quick disclaimer and then rocked a killer broga set, one of the regions hidden gems is 15 minutes with this dude IMO. We went through a bunch of warrior poses etc. After that we did the…
APR 15, 2022
All Good at The Swamp
WARMUP: Mosey to Fuji SSH, Imperial Walker, Hillbilly, Mtn Climbers Mosey to Near Death Island One pax runs around the island while other pax exercise -- Squats, Merkins, Parker Peters, Moroccan Night Clubs, Arm circles…
THE HIVE · APR 15, 2022
Not a Mile
https://strava.app.link/p88mB09efpb Warmup: SSH IW HW Good Morning Around the World Merkin (slow count) Yoga Halo 10 Swings 10 Goblet Squats 10 Merkins Move (bear craw, waiter carry, suitcase carry) 10 Swings 9 Goblet…
APR 8, 2022
The Peacemaker
WARMUP: Very quick demo of what was coming. 12 exercises pulled from the intro dance to Peacemaker. The board: Oh, and everyone grab a 4.5lb paver for each hand. They're brand new so the gloves are to keep your skin…
APR 2, 2022
A Millllkshake for breakfast.
7 pax and 1 pet on board for a morning of Milllkshake. The warmup: We followed the Fort Q, Straight Up, as he led us through some warmups and stretches. We launched uphill toward Mccammon Street. We saw a pax coming in…
THE RANCH · MAR 31, 2022
Using a Sandbag Timer at The Ranch
IT was a warm windy morning (but dry) as we all gathered at The Ranch. We began with a quick warm-up of SSH, Monkey Humpers (for Bobber as he drove in), Imperial Walkers, Hillbilly Walkers, Windmills and Moroccan Night…
THE BALLROOM · MAR 29, 2022
4 Corners of The Ballroom
Welcome to Bonus Ass Kicking April We had 19 at the Ballroom for a glorious 4 corners of pain! Every morning we post, we go to one of the ‘corners’ of our region but in the end we are all one of The Fort PAX. It was…
THE ARMORY · MAR 28, 2022
I'm Back and Better Than Ever... Well, I'm Back at Least...
Following my 2 year hiatus I have returned and apparently been showing up enough to be voluntold that my fans have been waiting for my return to the Q... That or they had an opening and needed it filled, I chose to…
SNAKE PIT · MAR 23, 2022
Snake Pit - 3.23
8 PAX split off with Bushwood. I'm 100% certain Tesh's backblast will be more interesting to read than mine. (I'll tag him on Twitter and Slack to confirm this fact.) That left 8 PAX with kettlebells for the Snake Pit…
BLOCK PARTY · MAR 22, 2022
Gettin' Lazy
11 PAX showed up for this block party Disclaimer then mosey to the front of the WEP amphitheater for a warmup SSH, Windmills, IW, MNCs, Merkins all in cadence although much mumblechatter drowned out the counts Lots of…
MAR 17, 2022
Everything's Gonna Be Alright
Happy St. Patrick's Day..We had four lucky Pax at Laces In this morning. After the disclaimer, we moseyed to the band practice lot for warm-ups (SSHs, Imperial Walkers, Windmills, and plank stretches). The question of…
THE BALLROOM · MAR 15, 2022
Mental Battle
Four men showed up at The Ballroom this morning. Bitcoin rolled up at 0515, just got finish with early morning duty with newest 2.0. After the disclaimer, we circled up for warm-up exercises (SSH, Imperial Walkers…
THE ARMORY · MAR 14, 2022
Sun’s Out Guns Out at The Armory
Kept the guns locked away in the armory all winter? Time to bust them out with some upper body work. We are skipping leg day today and getting all the gainz upstairs. Today’s workout kicks off a Spring of Sun’s out guns…
THE RANCH · MAR 10, 2022
Monkey Humper Missionary Burpee Beatdown
Raining on and off through the night and into the morning left us with a saturated soccer field as I pulled up to scope out the conditions. Time to pivot from original plan and keep us out of the muck. 4 PAX at 0515…
MAR 9, 2022
Pantheon OYO
The night before: Rain in the forecast… Site Q called in sick… There is a distinct possibility I could be running this thing solo in the morning. What am I going to do if no one shows? Execute. I roll up at 6:05 to an…
BUSHWOOD · MAR 2, 2022
doowhsub
Here is what fun was served at Bushwood.... COP included 9 reps of windmills, 13 reps of low slow squats, 13 reps of imperial walkers, and 13 SSHs. then mossy down backside hill behind the football field. At the bottom…
BLOCK PARTY · MAR 1, 2022
3-1-22: 3 lessons, 3 stations
YHC took a call up on the schedule to kick off March. 20 decided to converge east of the peach stand. Three lessons were shared from Seneca and a few exercises were called. COP - After the pledge, a mosey to Kimbrell's…
THE ARMORY · FEB 28, 2022
Slinging Cannonballs in the Armory
PAX were advised that this would not be an “ease into the week” workout. After warmup, we did a quick skill demonstration on Kettlebell swings and cleans. Reviews were mixed. We then took a walk all the way around the…