backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,183 backblasts mention “su”
SNAKE PIT · DEC 2, 2025
Backblast! Dos Amigos
It was a cold and stormy morning. Santa came early and so the first 12 Days of Christmas WOD is here! As it was nasty we moved across the street to American Jackal Land for cover. Went like this. 1-run (in place) 2…
THE BALLROOM · DEC 2, 2025
Backblast! How to use a stopwatch
Yes, it was raining at the ballroom. However, the most noticeable item was trying to figure out how to use the stopwatch on my iPhone. Through multiple failed attempts old Bass suggested that I ask Siri to do a timer…
DEC 2, 2025
Backblast! Fellowship means more when conditions a
Conditions this morning were…subpar (38 degrees and rain). However, that didn’t stop two of us from having great conversation and a solid workout. Here’s what we did: Warm-Up - Mosey to Oakcrest Prep - Middle stretch, L…
FLIGHT PLAN · DEC 1, 2025
Backblast! The Winter of Wegs’ discontemt
WARMUP: Too cold THE THANG: in the words of Rev. Al Green, “Take Me To The River”runners ran to the River & back. Ruckers did they own thang MARY: nope ANNOUNCEMENTS: The Usual COT: prayers & praises
THE ARMORY · DEC 1, 2025
Backblast! Surrogate BB for 12/1
WARMUP: while the posting numbers are inaccurate, due to the many folks that don’t find the BB system worth their time… Some of us enjoy seeing the numbers climb. Getting these done increases the accuracy of that, and…
SWEEP THE LEG · DEC 1, 2025
Backblast! What it is to be a Good Man
WARMUP: In Cadence: Imperial Walkers, Cherry Pickers, Hillbilly Walkers & Windmills. Counted off. THE THANG: Took off for a basic run and boot. 3.02 miles with stops along the way. Pain Station stops included: merkins…
DEC 1, 2025
Backblast! Gobbler Challenge
WARMUP: skipped it THE THANG: Honored Richard Sheltra Firefighter Pineville-Morrow Volunteer Fire Department and Rescue North Carolina Age: 20 Year of Death: 2016 Year Honored: 2017 Richard Michael Sheltra Richard was…
THE FORT · NOV 29, 2025
Backblast! Deck The Halls with reps and running
WARMUP: SSH THE THANG: Deck of Pain on the main stage. The suit is the workout the number on the card is the reps. Hearts: Merkins - Ace: Plank 60s Spade: Squat - Ace: Wall Sit 60s Diamonds: SSH - Ace: Line Jumps…
CLYDESDALES · NOV 26, 2025
Backblast! How soon until we’re back at founders?
Surprise surprise. We ran down Munn to Harris. Jackson street to Ardrey loop. The gubmint needs to put them sidewalks back in so we can have some of our old routes back. Alabama anyone?!
AMERICAN JACKAL · NOV 24, 2025
Backblast! Rosie’s magical bean ride
WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins THE THANG: Line it up! 40 Yards of MOT, 60 yards sprint 1. Bear Crawls 2. Lunge walks 3. high knees 4. broad jumps 5. bear crawls In between rounds, 15…
COLOSSEUM · NOV 24, 2025
Backblast! They’re Entertained….And sweaty!
WARMUP: Is 36+ years at a job meaningless or meaningful?? How you approach it makes the difference but finishing strong is the key to legacy :muscle: THE THANG: Dynamic warm up 5 burpees Toy soldiers Shuffle Butt…
FLIGHT PLAN · NOV 24, 2025
Backblast! The hills are alive….
Run. Run run run. Run. Stop walking. Run run run. :runner: Braden hill repeats. Run run run back.
NOV 24, 2025
Backblast! Milwaukee Nine
Started with a run back behind the high school. Stopped for a warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low Slow Squats, Peter Parkers, Plank stretches. Resumed running to the ROTC. Delivered story about the…
TRAINING GROUND · NOV 23, 2025
Backblast! Miles of OPRAHS Favorite Things
WARMUP: I mean, we just started walking and stuff THE THANG: Ruck miles (a simple out-and-back on 160 with OPRAHS stops along the way: OP = Overhead Press x 10 OYO R = Rows (alt upright/bent over) x 10 OYO AH = American…
6@6 · NOV 22, 2025
Backblast! Hills, Hills and more hills
WARMUP: Chatter THE THANG: Out and Back - Munn Harris under 77 up Sam Smith to Sutton down 6th Baxter and back. MARY: Nah ANNOUNCEMENTS: Yup COT: Fantastic
THE FORT · NOV 22, 2025
Backblast! Three Strands of Strength
WARMUP: NASA led warmup. Slow mosey around the parking lot, ending near where we started for 10-20 of the following: - SSH - WM - MNC - IW - Produce Pickers The slow mosey to the front stage area of the amphitheater to…
THE HIVE · NOV 21, 2025
Backblast! Lazy Susan Kettlebell Buffet at the Hiv
WARMUP: Mountain climbers, Imperial walkers, Arm circles. Brief mozy around the parking lot. THE THANG: All Pax grab their kettlebell and form a line on the same pavement seam at COT. Left arm touching the person next…
LAZARUS · NOV 20, 2025
Backblast! Heavy burden
WARMUP: nice and slow. Windmill, cherry picker, imperial walker, SSH THE THANG: 4-station square. Pax distributed. Perform the prescribed exercises and REPEAT until the heavy carry station is done, then rotate. 1: Heavy…
THE COACH'S BOX · NOV 20, 2025
Backblast! The Box
WARMUP: No warmups at the Box! Get after it. THE THANG: Repeat previous Rounds before doing next Round 1: 5 burpees Walk Yards 0-10 10 Goblet Squats Round 2: Lunge Walk Yards 10-20 10 OH Press Round 3: Murder Bunnies…
CLYDESDALES · NOV 19, 2025
Backblast! Jacket Dirty Mile
WARMUP: The usual suspects THE THANG: Jacket-Dirty-Mile 4 laps around FMHS track... 3 "excursions"/lap - Up & down Railings of Home side bleachers (so... up, over, down, over, up, over, down...and rejoin track) - East…
DAWN PATROL · NOV 18, 2025
Backblast! Fall leaves, colorful sunrise, and a tu
WARMUP: Ran toward downtown, stopping here and there for typical warm-up exercises (SSH, Imperial Walkers, Seal Jacks, Windmills, Hillbilly Walkers, Peter Parkers, Parker Peters). THE THANG: At a short wall near the old…
AMERICAN JACKAL · NOV 17, 2025
Backblast! MILGA MONEY
WARMUP: LB warm-up SSH Imp Walkers Hilbilly Walkers Low slow squat Merkins Broga Mosey THE THANG: MILGA MONOPOLY GO!! Do 200 LBCs between your team. Next MOT: Lunge Walk GRAB ONE MILGA MONEY AFTER YOU GO AROUND THE…
FLIGHT PLAN · NOV 17, 2025
Backblast! Disruption to the Status Quo at FP
Loops around Gardenia. Oof!
NOV 17, 2025
Backblast! Loredo & 3-Leaf Clover
WARMUP: Short mosey through the parking lot with a few warmup exercises. Then, grab a cinderblock and bring it to the intersection by the JROTC building. Leave it there and head to the track. THE THANG: For the first…