backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,183 backblasts mention “su”
THE YARD · SAT OCT 10
Moderate is just a word
WARMUP: mosey the parking lot- dynamic movements- SSH, iw, hw, arm circles (F/B), Peter parkers, parker peters THE THANG: mosey to side of school- 11s bomb jack- American hammers. brear crawl lunge walk length of front…
THE HIVE · FRI OCT 9
Keep Moving
WARMUP: 1. Moroccan Nightclub 2. SSH 3. Windmill 4. Cheeri Picker 5. Imperial Walker THE THANG: Station #1 Kettlebell Swings Kettlebell Tricep curls Kettlebell Deadlift Kettlebell Clean and Press Round 1 – 10 each…
DAWN PATROL · THU OCT 8
Oct 8 DP Kingsley
Partner work. Alternating stationary exercises with cumulative counts to 80 (usually), and a run to different places for burpees.
LAZARUS · THU OCT 8
Goose Bread Beatdown
WARMUP: YHC warmed us up with the Motivator and some stretchy things. Then I handed it over to Bread Maker. THE THANG: We moseyed to the front of the theater and was introduced to the Leg Wrecker. Group 1 does Lt Dans…
COCKPIT · WED OCT 7
Running Season is Here
WARMUP: Mosey down hill behind school with various movements until reached the road loop at the bottom THE THANG: Running and exercises until finish First "mile" = Burpees followed by a lap, 4 total starting with 20…
Q SOURCE · WED OCT 7
Q4.1
WARMUP: nada THE THANG: sua sponte leadership!! MARY: not today ANNOUNCEMENTS: na COT: na
KITCHEN SINK · WED OCT 7
Fall Break Wed Workout (Oct 7 2026)
WARMUP: Side-strattle hop, high knees, arm circles, hip openers THE THANG: · Duck, duck, goose · Pyramid involving squats, curls, push press, and back rows MARY: ANNOUNCEMENTS: Volunteer COT: Praises for support and…
BLOCK PARTY · TUE OCT 6
Good Swinging Time
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Cheese Shredder Mosey to first wooden swing The Thang: 1. Swinging Great…
FLIGHT PLAN · MON OCT 5
Morris Hunting
WARMUP: frowned upon at this AO THE THANG: head down Market until it changes names, keep going, turn right on Gardenia, turn right on Morris Hunt, hit the cul-du-sac and come back MARY: did a little yoga up till 0600…
COCKPIT · MON OCT 5
Viva La Libertad
WARMUP: SSHs, Hillbilly Walkers, Imperial Walkers, Moroccan Night Club, Cherry Pickers THE THANG: Sumo Deadlift High Pull, Blades of Glory, Bus Driver, Bent Over Row, Carolina Dry Docks, Plank, Back Widow, Flutter…
THE FORT · SAT OCT 3
Tour de Fort
Started with a mosey run from WEP to the Church on Harris street. Thang 1: Elevens: Merkins then run up steps of church and do Bobby Hurleys at top. Run down Harris, down Massey to Pike parking lot. Thang 2: Bear crawl…
SLOW BURN · FRI OCT 2
Slow Burning Beatdown 🔥
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Mosey around the parking lot The Thang: 1. 4 Corners: Corner 1: 10 Merkins Corner 2: 20 Squats…
THE COACH'S BOX · THU OCT 1
Abs, Abs and more Abs + Communiation
WARMUP: Lap around the Skillet, SSH, Windmills, Moroccan Nightclubs, Imperial Walkers THE THANG: Since my shoulder is busted, it was time for some ab work. Line up on the goal line. Run to the 10 yard line, do 10 big…
COCKPIT · WED SEP 30
A hill and sauerkraut
WARMUP: - SSH / IW / WM - mosey to hill behind the school THE THANG: - modified suicides - 5 stops with increasing exercise count: 10/20/30/40/50 - exercises: squats, shoulder taps, monkey humpers, imperial walker …
BLOCK PARTY · TUE SEP 29
FORTeen Years
WARMUP: 14 Burpees THE THANG: Mosey to center of WEP Pax rotated into center based on year of 1st post (ie Class of 2026, 2025, 2024, etc). Varied exercises were performed by all including Burpees, Partner Derkins…
COCKPIT · MON SEP 28
Flight of the Mumblecheese
WARMUP: Short lap mosey. SSH, Windmills, IW, HW, Casbah #2s THE THANG: 3 rounds: Merkins, Squats, LBCs, CDDs, :flag-us:Hammers 3 rounds Burpees, :flag-us: Hammers, Lunges, Mountain Climers. Short lap mosey. AMRAP (not…
THE HIVE · FRI SEP 25
Smokin Kettlebell Beatdown
Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC Mosey around parking lot The Thang: 1. Ladder Start at 5 reps, add +5 each round until 20, then work back down. Exercises: KB…
THE COACH'S BOX · THU SEP 24
Queen Cindy
WARMUP: Exactly 1 4-count SSH THE THANG: Mosey to some benches, 10 each of Irkins, Dirkins, Dips, Step ups (each leg) and squats. Mosey more to the ROTC Cindy’s grabbed one and passed around. Started off with 20…
THE FORGE · WED SEP 23
Consistency in the Gloom
WARMUP: Yes, we did some warm uppy things THE THANG: Moseyed over to the church pavillion for most of the workout 3 rounds of Step-ups -- good form, 10 R/10L interspersed with varied Merkins in cadence (Irkins, Derkins…
COCKPIT · WED SEP 23
Q-School
WARMUP: Disclaimer and mosey down the hill to a warmup circle with the following exercises in cadence Windmills x 10 Cherry Pickers x 10 Imperial walkers x 10 5 burpees OYO Hillbilly Walkers x 10 4 burpees OYO Seal…
CURRAHEE · WED SEP 23
Cool Breeze
WARMUP: SSH, Merkins, MNC THE THANG: PICK UP EVERYTHING and head to the front of the school at the crosswalk. 10 manmakers farmer’s carry coupon of your choice towards COT and stop at the other crosswalk. 10 OH Press…
RING OF FIRE · WED SEP 23
If You Can't Do It, Don't Q It
Well, the Site Q (YHC) has been doing a slack job recently and figure out I didn't have a Q for this morning so I decided to take it on. I'm a be believer in "If you can't do it, don't Q it" so given my current set of…
DAWN PATROL · TUE SEP 22
Bear Crawls and Jack Webbs
The last of the hot days this week although we got a bit of a breeze which was nice. DD ran, the rest of us boot camped. WARMUP: run the circuit. At every bench: 10 SSH, 5 Bombjacks. At completion, we did the standard…
COLOSSEUM · TUE SEP 22
Benches
WARMUP: ssh, HBW, Wm, iw Mosey to flagpole at GHES. Pledge. Yoga flow- sun salutation - down dog - plank - up dog - plank - left arm high - right arm high THE THANG: mosey to benches by track 4exercises 10 step ups 10…