backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
225 backblasts mention “Über”
ALCATRAZ · SAT JUL 25
Ace Ventura
WARMUP: SSH Imperial/ Hilbilly Walkers Mountain Climbers Peter Parker’s Moroccan Nigh Clubs Lap around Runde: High Knees, Butt Licks, Karaoke, Toy Soldiers THE THANG: 1. Golf Course 11s - “Laces Out” - Merkins and…
THE HIVE · FRI JUL 24
Hair Metal 🎸 and Iron Bells 🔔
It was a wet morning in the fort but the dry humerus chatter kept us warm. A quick warmup and we were off. Thang: 50 reps of an exercise and then run across the parking lot and nur back. We did this 10 times. It was…
THE HIVE · FRI JUL 24
Hair Metal and Iron Bells
It was a wet morning in the fort but the dry humerus chatter kept us warm. A quick warmup and we were off. Thang: 50 reps of an exercise and then run across the parking lot and nur back. We did this 10 times. It was…
KITCHEN SINK · WED JUL 22
You Just Need A Sandbag....And Take It Around To Your Friends
WARMUP: A mere jog get loosened up. THE THANG: Hoist your sandbag to the carry position and make your way close to the flagpoles for the first of our several 60 x 60's. This is an exercise where you start with the 60lb…
KITCHEN SINK · WED JUL 15
Did you bring your best?
WARMUP: Short mosey with rucks on. Arrive for warm up - rucks off Windmills I/C Cherry Pickers I/C Seal Jacks I/C Imperial Walkers I/C Merkins I/C Rucks on and mosey to the main event THE THANG: PAX did 7 rounds of the…
ALCATRAZ · SAT JUL 11
Double trouble at The Rock
WARMUP: cherry pickers, iws, merkins THE THANG: 1st half mosey to marina. 11s with bear crawls and crawls bears. Merkins and squats. Shuffles with big boys. Mosey back to death hill. 5 rounds push hard up hill 15…
ALCATRAZ · SAT JUN 13
Birthday Beatdown at BAOPS
YCH and Cohiba had the pleasure of leading 18 men for a Last Call and Cyclops birthday beatdown at Alcatraz. Here’s what we did: Warm-Up: - SSH – 57 IC - Imperial Walkers – 34 IC - Hillbilly Walkers – 33 IC - Moroccan…
ALCATRAZ · SAT MAY 23
Trestle Camp
Tressel: 1. Disclaimer/mosey around Windward Dr, back to parking lot. 2. COP- mix upper and lower body. 3. Down the hill at Mariana Dr. for quadzilla. 4. Mosey to pull up station for 7’s (pull ups/ burpees). Band Camp…
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…
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…
THE HIVE · FRI MAR 27
Baseball and Boston music
WARMUP: SSH Arm circles Michael Phelps Low slow squats Catchers Broga THE THANG: Farmer carry to parking lot Planks with sandbag drag 2x Stations and Exercises (Baseball-Themed): • Home Plate – “Batter Up Swings”…
ALCATRAZ · SAT FEB 14
Backblast! Sysiphus returns
WARMUP: Mosey and then the usual minus the SSH THE THANG: went back to an old COVID WOD from backdraft 5 Burpees every minute for 20 min & mixed in some Squats, MNCs, Calf raises with the spare seconds. After that we…
ALCATRAZ · SAT JAN 31
Backblast! Alcatraz is a Winter Wonderland
WARMUP: Mosey,SSH,WM,IW,HW,Ground Work THE THANG: Lots of Step-Ups,Pull-ups, Dora,Wall Work MARY: rotating fashion ANNOUNCEMENTS: no race today, bethel Thursday COT: Mark’s Performance This Weekend
KITCHEN SINK · WED JAN 28
Backblast! Sandbag fun
WARMUP: Jog a lap then normal mix of SSHs, Walker's, windmills, and merkins. THE THANG: Grab bags and move to front of school. 10 clean & presses, 15 bent over rows, 20 step over merkins. Overhead carry to end of…
KITCHEN SINK · WED JAN 21
Backblast! Good old fashioned ruck and sandbag wor
WARMUP: - Mosey around the entire entrance loop - Merkins x10 - Peter Parker x10 - Parker Peter x10 - Windmill x10 THE THANG: Move to the grass field with just the sand bag. Gather at one end of the field. - Sandbag…
ALCATRAZ · SAT JAN 17
Backblast! Another hill Grandpa
WARMUP: SSH, Cherrys, windmill, hillbilly’s, imperials, lunches, merks THE THANG: 11’s on the hill of pain, 3 round core burnout workout, Indian run, partner work-3 rounds of stationary exercise with plank timer, wall…
THE HIVE · FRI JAN 16
Backblast! MILGA does the Hive
Noticeably absent was Deep Dish - partner sit ups, farmer carries, back to back passes - 5 rounds of 10 curls, 10 tri, 10 swings lots of mumberchatter, yall should incorporate more f2 into life. its not just about…
ALCATRAZ · SAT JAN 10
Backblast! BOAPS for the win
WARMUP: Quick mosey SSH Windmill Low slow squat But kickers Karaoke Toy soldiers Inch worm merkins Soccer hips THE THANG: Handed off to Spider-Man for a terrible idea Mosey to back hill Start at bottom and run up one…
ALCATRAZ · SAT JAN 3
Backblast! Pyramid on a string
3 started out "bad idea" Saturday with a pre-run at 530. Rolloff shot for the stars (collusseum) and landed on the moon (IR). Fishstix decided a pre- ruck would be in his best interest (expected the Q to bring a…
THE HIVE · FRI JAN 2
Backblast! Deep Dish 1 year anniversary beatdown
WARMUP: yes THE THANG: First set: 5 rounds: Single arm 3 cleans, 3 overhead press, 3 front rack squat in one complex. Switch arms. Suitcase carry between each round. Repeat 5x Second set: Partner up at bottom of hill…
DEC 30, 2025
Backblast! Last Call
WARMUP: Windmills Calf raises SSH Elbows-to-High Knees Cherry Pickers THE THANG: HIIT Tour to Grace Covered Pavilion (including parking lot four corners) 15 Merkins 20 Shoulder Taps 25 Jump Squats Arm Dora @ Grace…
ALCATRAZ · DEC 29, 2025
Backblast! Closing out 2025
Eight men showed up for the final workout at Alcatraz this year. We began with some stretching and a slow jog to the fire station. We traveled up and down the three streets across from the park, at the bottom and top of…
ALCATRAZ · DEC 20, 2025
Backblast! Here, There and Everywhere
WARMUP: None until 3/4 of the way through the workout THE THANG: Mosey to pull up bars. Plank while each Pax does 5 pull ups. Mosey to pickle ball courts and do 20 monkey humpers. Mosey to wall and do: 25 dips, 20 step…
ALCATRAZ · NOV 22, 2025
Backblast! Back to Skool
WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers Mosey around park, stopping for merkins, calf raises, then down the big hill in back for some low slow squats and Mime Tyson’s, then back up the…