backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,183 backblasts mention “su”
THE BALLROOM · TUE MAY 12
Super sunrise
5 was the count at Ballroom this morning for a little light pole palooza. We hit chest, back, legs, arms, and abs with plenty of mumble chatter mixed in. Cold morning, but the work still got done. Even while nursing the…
DAWN PATROL · TUE MAY 12
Popular bear crawl
WARMUP: each pax ran a couple of circles around the group THE THANG: we toured the park with various annoying exercises, including sprints, jogging. Indian runs. Butt hole Indian bear crawls, uphill lunges, run around…
SNAKE PIT · TUE MAY 12
Fun with Kettlebells
WARMUP: - Side straddle hop - Moroccan Night Club - Imperial Walker - Hillbilly walker THE THANG: - Four Rounds with three exercises each at three stations Reps 5, 10 and 15 - Station #1 - Halo, Overhead Press, Squats …
THE ARMORY · MON MAY 11
Two’s company, three isn’t a crowd
WARMUP: Quick mozy followed by arm circles and Moroccan night clubs THE THANG: After the warmup, Pax headed over by a light in the parking lot for interval reps. With a timer, we completed 30 seconds on followed by a 10…
COCKPIT · MON MAY 11
Magic Carpet Ride
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Merkins, Calf Stretch THE THANG: Mosey to back parking lot for partner circuit of 100 merkins, 100 jump squats, 100 big boys. Mosey to wall for 7s of burpees and jump…
RING OF FIRE · MON MAY 11
Staff Sgt. Benjamin Noah Pennington
Staff Sgt Ben was KIA at Prince Sultan Air Base on March 8, 2026 due to injuries sustained in an attack by Iran in Operation Epic Fury. He was 26 years old, from Glendale, Kentucky. An Eagle Scout who knew from a young…
THE COACH'S BOX · THU MAY 7
Tic Tac chain/Cindie
WARMUP: usual stuff, emphasis on shoulders First 30: Chain Fiesta… do these near gazebo…. Tic-Tac-Toe grid on sidewalk 1. Dora-1: Partner moseys out & back for swap… complete the following: 1. 50 Ch-ickle Pointers…
KITCHEN SINK · WED MAY 6
Loopers and bloopers
WARMUP: SSH, IW, Merkins, DD Stretch THE THANG: 4 slots of 2 gear exercises then a Big loop lap. Partner Pace merkins and squats for 50 yd mosey. 2 rounds MARY: 7 min of round robin Mary. ANNOUNCEMENTS: >, Bethel Men’s…
BLOCK PARTY · TUE MAY 5
Partner Work @ Block Party
WARMUP: Mosey from COT to the playground, usual of suspects followed for a typical F3 warmup. THE THANG: Partner was the theme for this workout. Cubbie asks that each Q share the reason why they keep coming out to F3…
THE BALLROOM · TUE MAY 5
Grooving to the 70's, 80's, 90's, and 2000's
WARMUP: Mossy, SSH and Windmills THE THANG: Looking to bring a little music to the group for all of the ages of the PAX, I structed 4 rounds set to music of the 70's, 80's, 90's and 2000's. Each decade had 2 songs…
SWEEP THE LEG · MON MAY 4
There and back x6
WARMUP: mosey to bottom of Brayden THE THANG: 20 merkins, 20 big boys then run up Brayden to the stoplight and do 20 squats and 20 calf raises then run down Brayden. Repeat 5 times to get 100 reps of each. Run back to…
THE YARD · SAT MAY 2
Dual Q
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THE FORGE · FRI MAY 1
Sandbag Sack Race – Now With Bonus Card Gambling!
It was supposed to be a straightforward sandbag game. It turned into a full-on comedy roast with heavy objects and bad ideas involving bear crawls. The sandbag passing was clunky as advertised, but the teamwork…
THE HIVE · FRI MAY 1
ABC 123
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SOUL TO SOLE · THU APR 30
The Manion WOD
WARMUP: 29 squats THE THANG: Manion WOD: 29 squats with ruck and sandbag, 400 meter run/ruck/shuffle X 7 rounds (modify as needed) MARY: 5 minutes of AB lab, 10 minute broga ANNOUNCEMENTS: “greater than” event, bethel…
THE COACH'S BOX · THU APR 30
Four Corners of Pain
WARMUP: 20 SSHs, 10-Windmills, 16 HB walkers, 16 imperial walkers, 20 m nightclubs, 15 merkins, 300 meter mosey around pkg lot field. THE THANG: Master Circuit 4 Stations: 1- 20 shoulder taps, 25 lbcs, 30 mountain…
DAWN PATROL · THU APR 30
WEP tour with bear crawls and burpees
WARMUP: SSH, Merkins, nightclubs, mountain climber THE THANG: Set of 10 exercises at each of 11 wooden benches around WEP Dora on the side hill leading up from the parking lot. One PAX runs up the hill to beginnning of…
DAWN PATROL · THU APR 30
Buckets and stairs
WARMUP: Lots of clapping THE THANG: Buckets made an appearance and were placed in three locations around Kingsley including up a staircase which was very well received. Each bucket contains tickets of exercise…
SNAKE PIT · TUE APR 28
All the things
WARMUP: yes, dynamically THE THANG: some additive complexes. I'm behind in getting this posted....so, I remember the deadman to barbarian traveling up the hill with light posts MARY: engage your core ANNOUNCEMENTS: we…
THE ARMORY · MON APR 27
Dora with extra weight in backpack
5 at The Armory, started with some warm-up stretching with the bell. Mosey to the far parking lot. Dora #1 Partner 1 farmer carries two bells to end of parking lot and back while other partner begins exercises (merkins…
COCKPIT · MON APR 27
Shared discipline is stronger than self discipline
“A cord of three strands cannot be broken” Ecclesiastes 4:12 Discipline is defined as the training of oneself or others to obey rules, maintain order and achieve goals through self control and consistent action, even…
RING OF FIRE · MON APR 27
Bob Kalsu
WARMUP: WM, IW, HW Merkins THE THANG: honored Bob Kalsu, 100 Thrusters with Cindy while doing 5 burpees EMOM. After done we did 7’s Bigboys with Cindy and Merkins at the bottom of the hill. MARY: Nope ANNOUNCEMENTS…
THE YARD · SAT APR 25
City Hominy
Warmup: - Mountain Climbers - Big Boy Sit-ups - Imperial Walkers - Hillbilly Walkers - Windmills - LBC - Mosey a lap Dora: 80-160-240 - 80 Merkin - 160 Squat - 240 LBC At the end of each run, you attempt to write the…
6@6 · SAT APR 25
Rucking to find the million dollar bridge
WARMUP: put rucks on, grab one sandbag to share while exploring a route to the spring trails trying to find the million dollar bridge THE THANG: leave NAFO parking lot, go up the the traffic light and cross the street…