backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,183 backblasts mention “su”
DAWN PATROL · TUE APR 7
Moderate until it isn’t
WARMUP: 80 SSH in cadence for Flounders bday Squats Broga THE THANG: Mosey to the Springs building near front by the garden area 10 dips 10 derkins 10 crazy leg twist 10 dips 10 derkins 10 Bulgarian split squats each…
CURRAHEE · TUE APR 7
Ruck Shuffle
WARMUP: From COT start with a brisk ruck towards back of the school. About a minute in halted the PAX and suggested they do the following warm-up exercises OYO: 10 Squats w/ ruck on, 10 lunges ( 5 ea leg ) w/ ruck on…
COCKPIT · MON APR 6
And the cock crowed..
WARMUP: SSH, Imperials, Hillbillies, short mosey THE THANG: 4 corners of chestish 25 reps each. 2nd round of abs. Railroad track run one way and then back. 11 of buckets of surprise. Partner wall sit/bear crawl to close…
THE HIVE · FRI APR 3
Walk Through John 19
THE THANG: Today is Good Friday and we covered a good bit of John 19 and The Passion. Each station is a count of 33 and we worked our way up and down the ladder with passages from John 19 along with these exercises…
LAZARUS · THU APR 2
Stroll around the grounds until you feel at home
WARMUP: Mosey to the theater entrance walkway Exercises in cadence: Windmills x 10 Imperial Walkers x 10 HILLBILLY Walkers x 10 Merkins x 11 Hold plank Shoulder taps x 15 Low slow squats x 10 - hold peoples chair on the…
DAWN PATROL · THU APR 2
Islands of Adventure!
WARMUP: Start at flag and mosey around a bit heading towards parking lot behind Panera Windmills Imperial Walkers Hillbilly Walkers 5 Worst Merkins Ever OYO THE THANG: Island Adventure #1 (~15 parking spaces): Half Wilt…
THE COACH'S BOX · THU APR 2
Barrel of tities, came out sucking my thumb
WARMUP: Cherry pickers, wind mill, side stradel hope, mozy THE THANG: AMRAP 8 minutes of squats, reverse lunges, mountain climbers, calf raises 50 yd sprint, merkins, planks, shoulder taps and cdd MARY: mix of core…
CLYDESDALES · WED APR 1
Spring fling
WARMUP: walk up hill THE THANG: right harris, right Boyd, right in neighborhood, stay left until sutton MARY: none ANNOUNCEMENTS: read newsletter COT: thankful for every opportunity and prayers for kids ans families
BUSHWOOD · WED APR 1
2026 QvQ round 1
THE THANG: Fishstix was away and was alloted the 1st 20 minutes. We moseyed up to the top lot at The JOC. He led us in a series of partner work. Shouldered partner resistance mosey face to face, Patty Cake Merkins…
THE FORGE · WED APR 1
Cherie Berry at The Forge
15 men started the day with enough elevator work to make Cherie Berry proud. Here’s what we did. Warm Up - 10 Low Slow Squats (IC) - 10 Plank Jacks (IC) - 10 Mountain Climbers (IC) - 10 SSHs (IC) The Thang Mosey to…
BLOCK PARTY · TUE MAR 31
Q school
WARMUP: mosey to Kimbrell’s lot Exercises in cadence -‘seal jacks, windmills, Cherry pickers, imperial walkers, merkins, shoulder taps and 5 burpees OYO - just because. THE THANG: mosey to St. John’s UMC lot for partner…
DAWN PATROL · TUE MAR 31
A stroll around the park
WARMUP: Mosey to playground, stopping along the way for Side Straddle Hops, Imperial walkers, Hillbilly walkers, an 6 count burpees. THE THANG: Dora at playground. One pax runs around the playground, stopping for…
SWEEP THE LEG · TUE MAR 31
Oh yeah... We have been here before...
WARMUP: Mosey down 160 towards Dam Rd. and the back fire entrance. THE THANG: Top of the Hill 5 - Lt. Dan Magic Legs Light post Ladder 5 - Burpees - All the way to the fence 10 - Diamond Merkins 15 - Sumo Squats 20 …
SNAKE PIT · TUE MAR 31
Cindie circuit snakey pit
Warmup: usual… Carry bells down the hill Thang: 2 stations & ‘base’ Base is Garage by Cindie-storage. Bell-station (1) is by bus drop, Body-exercise up the hill a bit Circuit: Each round, do exercise at each station……
FLIGHT PLAN · MON MAR 30
Sutton x 3
WARMUP: THE THANG: Sutton rd to Sutton Place and return on Sutton MARY: ANNOUNCEMENTS: >, QvQ, Bethel COT: prayers and praises
FLIGHT PLAN · MON MAR 30
Sutton x 3
WARMUP: THE THANG: Sutton rd to Sutton Place and return on Sutton MARY: ANNOUNCEMENTS: >, QvQ, Bethel COT: prayers and praises
FLIGHT PLAN · MON MAR 30
Sutton x 3
WARMUP: THE THANG: Sutton rd to Sutton Place and return on Sutton MARY: ANNOUNCEMENTS: >, QvQ, Bethel COT: prayers and praises
THE ARMORY · MON MAR 30
10 pax didn’t oversleep
WARMUP: The usual suspects. SSH, Imperial Walkers, Oyster Pickers, short mosey. THE THANG: Around the circle 5 squats/5 swings/5 curls rotate to right using another bell. 10 rounds. 11 of Derkins on Bell/One arm press…
THE FORT · SAT MAR 28
Tour De Land Holdings
WARMUP: Mosey to the Police Lot for various exercises I/C THE THANG: Mosey to the US flag at veterans park for the pledge. Move to the lot formerly known as Footloose Exercises & different modes of transport between…
6@6 · SAT MAR 28
River District
WARMUP: Nope THE THANG: Munn to Harris under I77 to Sam Smith across Sutton down to New Grey Rock and back. MARY: ANNOUNCEMENTS: COT:
SLOW BURN · FRI MAR 27
It was a Friday… this Friday… at slow burn
WARMUP: ssh, windmill, imp walkers, Peter Parker’s, all in cadence. Mixed in some up and down dogs THE THANG: there was a list of 6 assignments taped to the empire pizza end and the Persis end of the building near cot…
DAWN PATROL · THU MAR 26
ZigZag Cones - CSPAN Style
WARMUP: Super-G had the warmup. Quick mosey to one of the many lots at Dawn Patrol. Some SSH, merkins, Moroccan nightclubs, windmills, and maybe a few others, this old man can't remember. THE THANG: Pax partnered up, so…
BLOCK PARTY · THU MAR 26
Very creative
WARMUP: nah, we pledged the flag THE THANG: ran to FMHS and back with 2 exercises at the stops below - exercises were 10 merkins, 10 big boys. - John’s gas station at the top of Massey - Little baby Jesus church - Park…
THE COACH'S BOX · THU MAR 26
Three lessons for leadership
WARMUP: mosey to high school faculty lot and do the following exercises I/C Windmills Cherry pickers Imperial walkers Seal jacks THE THANG: Dora on the hill Mosey to the top of the hill of 21 100 Burpees - switched to…