backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,183 backblasts mention “su”
THE FORT · SAT APR 25
Padre-Sandbag
WARMUP: the usual suspects THE THANG: 1. Catch me if you can: 1 pax walks w/ Sandbag or chosen coupon… Other (at each handoff), does 10 BBSU, 20 monkey humpers then moseys up for handoff 1. Pitt-stop at Playground for…
THE HIVE · FRI APR 24
Complex
WARMUP: Of course! Halo, around the world, single leg deadlift with the kettlebell a bit after some standard stuff without the bell (SSH,IW,HW) and yoga to make Coaster groan. THE THANG: Humane Burpee Clean, Reverse…
COCKPIT · FRI APR 24
QvQ round 4 2026
River Rat: Pair up On cinder blocks 20 man makers Each swapping the 20 Sinister Kiss 20 big boys with block pass Pinch grip carry cinder block with your partner to the parking lot And back 20 overhead under leg passes…
DAWN PATROL · THU APR 23
Ran around....did some stuff
Substi-Q'ing for Super-G who was not feeling well. We found some good ways to do hard stuff with our muscles. It came from one of my old weinke's balled up in a corner of the trunk of my car.
DAWN PATROL · TUE APR 21
In Which We Ask the Musical Question, 'Can You Last Two Minutes?'
WARMUP: Included THE THANG: The board lists a primary exercise and alternates. Focus on the primary and pivot to the alternates if needed for the duration of the corresponding song. Each song approximately 2 minutes in…
RING OF FIRE · MON APR 20
Smokin Cindy Beatdown
Specialist Ryan Dennis Orin Riley was a 22-year-old soldier from Richmond, Kentucky, who served in the U.S. Army. He is remembered for his dedicated service during Operation Inherent Resolve. ## Service History: *…
ALCATRAZ · SAT APR 18
Cones & Such
WARMUP: a few exercises I/C then mosey to firehouse lot for a few more exercises I/C. Then mosey to the back corner of park for more exercises I/C then mosey back to the main lot THE THANG: cones on the field Part 1 …
THE FORT · SAT APR 18
Corporate (not) approved)
All enjoyed immensely my Q, especially the Corporate Headquarters representative, the Darkest of all Helmets. Also, my oldest son was there, so I was under a tremendous amount of pressure to perform. WARMUP: Yes - we…
THE HIVE · FRI APR 17
Monkey King on Tires at Hive
WARMUP: usually stuff THE THANG: All 1 group: ONE BELL 1-2-3-4-5-4-3-2-1 Swing Am.Swing Goblet squat Thruster Set/Deadlift Deadlift to High Pull Set for # breaths = # reps just finished Take a lap… end by Tires. Split…
LAZARUS · THU APR 16
Lazarus - 4-16-2026
WARMUP: - 20 Side-straddle hop, - 10 Strawberry pickers, - Down dog with calf stretches, to a honeymooner THE THANG: - Mosey down to Viva Chicken, over to Super Chix, around the round-about to the front of the theater …
DAWN PATROL · THU APR 16
Kingsley loop bigger than what I expected
WARMUP: normal stuff plus dynamic movements THE THANG: stair climbs plus wall sits. Move around the large loop stopping at corners for 15 merkins, 15 squats, 15 cdd, 1 alternating lunges, 20 lbcs. 5 stops. Sometimes…
THE FORGE · WED APR 15
Little bit more
Arrived on the scene early so I could mosey around the grounds and firm up my plans for the workout. Good thing to because during the pre-mosey had to alter my route and hit the gas station to make a deposit. Left…
DAWN PATROL · TUE APR 14
Dawn Patrol retirement check in
WARMUP: dynamic and the regulars THE THANG: movement throughout the AO that hit most body parts MARY: ANNOUNCEMENTS: newsletter COT: prayers and praises all around but jobs, family, marriages were emphasized
THE BALLROOM · TUE APR 14
Cohiba workout
Warmup the usual. Ran a little Did 4 corners with 3 exercises each ask Cohiba Did a Dora 300 LBCs 200 squats 100 merkins ask Cohiba Went to benches. Did dips, derkins and step ups We did Mary at the end All was good.
COLOSSEUM · TUE APR 14
1912, Titanic, and Lessons Learned
WARMUP: Slow mosey around the parking lot area to the flags in front of GHES, approx 1/2 mile, then circle up for the following: - 20 SSH, 4ct - 10 WM - 15 imperial walker - 15 hillbilly walker - 15 MNC - 10 strawberry…
SNAKE PIT · TUE APR 14
No jacket required
WARMUP: SSH Imp Walker Hillbilly Walker Squat THE THANG: Round of 8 BATTLE ROPES -WAVES KETTLEBELL -CHEST PRESS SLAM BALL -SLAMS KETTLEBELL SWINGS SANDBAG -MAN-MAKER JUMP ROPE KETTLEBELL - SUMO SQUAT SLAM BALL - OVER…
COCKPIT · MON APR 13
Regurgitated Alcatraz Weinke for the Pitt O' Cocks
WARMUP: The usual... mosey to FCMS Track THE THANG: 4 Corners: Station 1) Mild - x 12 Round 1: Seal Jacks Round 2:LBC’s Round 3:Flying Squirrels Round 4:Merkin MOT → Mosey → 2) Medium - x 9 Round 1: SSH Round…
FLIGHT PLAN · MON APR 13
Spring break is over
WARMUP: OYO THE THANG: Suggested route Richard’s crossing to R on front st to L on 160 L on Stonecrest blvd Through Walmart shopping center back to 160 and reverse back 4.4mi MARY: no ANNOUNCEMENTS: QvQ @ JOC this wed +…
THE FORT · MON APR 13
1 year at the fort
WARMUP: strawberry pickers, windmills, Moroccan night clubs, plank, works greatest stretch. THE THANG: mosey to Calhoun parking lot for cocaine bear crawls mosey down to Harris st park. 10 burpees. Mosey up Myers and…
6@6 · SAT APR 11
No route suggested.
I didn’t even bother suggesting a route. Half the guys were going on trails to ruck train, the other half already knew where they wanted to go. And Vuvu and Stagecoach plotted their own deal together. Hey, I’m not…
ALCATRAZ · SAT APR 11
Upkicks, Wings & NURing uphill
Warmup: Usual Suspects Thang#1: Out windward to hill 1st hill Dora: 1 pax jogs down, Nur Back to switch - 50 Fisherman’s Calf Raises each side - 100 Merkins - 100 Flutters - 150 good AMs 2nd (shorter) Hill: jog up…
BLOCK PARTY · THU APR 9
Minnow Pond Greatest Hits and Shovel Flag Handoff
My last day as site Q for Minnow Pond / Thursday Block Party, so I wanted to revisit some of the more fun workouts had here in the past. WARMUP: None THE THANG: Part 1 - Harris St Hill Work Proceed down White/160, left…
COCKPIT · WED APR 8
2026 QvQ Round 2
QvQ Format: 20/20 PAX Vote in 4 categories V.A.P.E. Rabbit: Divide into two teams Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees. WWR but add 2 reps to each exercise after each trip…
SNAKE PIT · TUE APR 7
Kettlebell AMRAP
Playlist: Amazon Music Playlist: “Heading to the Lake” WARMUP: SSH, Imperial Walker, Moroccan Night Club, Merkins, LBC, Freddy Mercury (all in cadence) THE THANG: Format: AMRAP – AsManyRoundsAsPossible Round 1: 50 reps…