backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,183 backblasts mention “su”
VARSITY · SEP 5, 2025
Backblast! Fish Tales with Birdcage
We had 9 at varsity (2 for IronPAX, 1 proctor, and 6 for a Cindy beatdown. Here’s what we did: Warmup - 10 Low Slow Swuats - 10 Mountain Climbers - 10 Windmills Mosey to get a cinderblock - 10 Manmakers - 15 Curls - 20…
THE COACH'S BOX · SEP 4, 2025
Backblast! Fathers were Forged
WARMUP: SSH x20, IWx15, HWx15, WMx10, CPx10, Merkinsx10, MCx10, PPx10, PPx10 THE THANG: Mosey to hill. At each light do 2 burpees to statrt then mode of transportation then 4 burpees at each light and end with 2 burpees…
SEP 3, 2025
Backblast! Where Hmastrings & Quads Go to Die (Iro
Warm-Up Run from COT to the Band practice parking lot. The Thang – Tellier Hero WOD Format: For Time Equipment: Cones/markers at 5, 10, 15, and 20 yds 1. Round 1 - 10 Burpees - 5–10–15–20 yd shuttle runs 1. Round 2 - 10…
DAWN PATROL · SEP 2, 2025
Backblast! NOT better on paper
WARMUP: Warm up consisting of the usual suspects, stretching, merkins, planking and shoulder taps THE THANG: Mosey around lot to front of stage Dips on edge of stage Wall sits, one pax lunge walks to edge and jogs back…
AMERICAN JACKAL · SEP 1, 2025
Backblast! Labor Day Beatdown
WARMUP: SSH, Windmill, Low slow squat, cherry pickers, Broga, Mosey THE THANG: Sideline to sideline sprints x7 Merkins, wide arm merkins, diamond merkins, ranger merkins, hand release merkins, tempo merkins And now for…
FLIGHT PLAN · SEP 1, 2025
Backblast! Labor Day laps in Baxter for Flight Pla
WARMUP: Um-yep THE THANG: Baxter loops behind YMCA which covered Sixth Baxter, Sutton Rd and Market Street. MARY: Does stretching count? ANNOUNCEMENTS: Plenty of announcements- Invergence, Golf tournament and read your…
SWEEP THE LEG · SEP 1, 2025
Backblast! Snatch and Run
WARMUP: The 2.5 mile pre run THE THANG: A weird version of 21’s Cones were set up at 50m intervals up to 500m Suicide run to each cone performing cleans every time you go back to start. E.g. Perform 10 cleans and then…
6@6 · AUG 30, 2025
Backblast! Great weather & Fellowship
WARMUP: Yes THE THANG: 6 mile jog over the bridge, through Baxter, down Sutton, down 6th Baxter, grabbed a path behind the YMCA, down Sam Smith, up Harris and down Munn to Kingsley. MARY: None ANNOUNCEMENTS: YES COT…
THE YARD · AUG 30, 2025
Backblast! Partners, Light poles and Blimps
WARMUP: Mosey to the side of the school for exercises in cadence: Windmills Cherry pickers Imperial walkers Hillbilly walkers Seal jacks Side straddle hops THE THANG: part 1 - partner up and either people’s chair or…
THE FORT · AUG 30, 2025
Backblast! Pain Points
WARMUP: mosey around WEP with some stretch stations THE THANG: do an exercise for points from the board, then run a lap around parking lot. Rinse and repeat for max points. See picture of board. We got about 3 miles…
SLOW BURN · AUG 29, 2025
Backblast! Toy soldiers suck
WARMUP: windmills, cherry pickers, Moroccan night clubs THE THANG: Dora, MOT is toy soldiers down and mosey back while your partner. 100 Merkins, 200 LBC’s, 300 SSH’s, 400 OH claps. Next set was rifle carry (empty…
LAZARUS · AUG 28, 2025
Backblast! Whats the point of this
Sometimes I wonder if a 'backblast' is important. Yes, I can here the admins now screaming their doctoral rhetoric at their phone screens. 'Its for new guys to get ideas', 'Its to share with people that weren't there'…
THE COACH'S BOX · AUG 28, 2025
Backblast! Riding the Storm Out
WARMUP: none, we just got after it THE THANG: We had a rowing machine and 6 stations. One pax was always rowing while others worked at their own station. One minute cycles then rotate. Stations included SSH w/bricks…
AUG 28, 2025
Backblast! substi-Q at the pond
My boy Poppins blew out his hammy doing something in the shower... sounds wild... so I figured PAX could chase me around for 45 minutes instead. Pledge at 5:14 brief disclaimer and LFG Out and back route up main street…
THE RANCH · AUG 28, 2025
Backblast! History of Rosie
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Moroccan night clubs, windmill, mosey around the lot THE THANG: Rosie moves to CNY - 14 reps for merkins, squats and flutters x2 Bear crawl to next spot 12 reps for…
BUSHWOOD · AUG 27, 2025
Backblast! No lube needed
So here's the thing, I missed a few guys. Not bc I don't appreciate my fans, but bc I was having oxygen issues in the brain and the video evidence was maliciously destroyed. The 4 headed monster(ish) was fantastic and…
RING OF FIRE · AUG 27, 2025
Backblast! Legs and core plus broga
WARMUP: Windmills, Moroccan night clubs, low slow squats, mosey to benches, number of pax x 2 for step ups on the benches THE THANG: Leg web :leg: :spider_web: 1 squat, 4 cal raises; 2 squats, 8 calf raises… progressive…
DAWN PATROL · AUG 26, 2025
Backblast! 5 course meal with coupon for extra val
WARMUP: Dora on parking lot hill - Hors d’ouvres Run up hill and back while partner does: 1. Side Straddle Hops 2. Hillbilly Walkers 3. Moroccan Night Clubs 4. Windmills THE THANG: Mosey to hill in far corner of park…
CURRAHEE · AUG 26, 2025
Backblast! Deuces, sandwiches and firearms… and th
WARMUP: wasn’t sure if we were joining the inning club or if the 2nd core principle was about to be challenged, but then figured out the run club had a new meet up spot. Started with SSH, cherry pickers, merkins, up and…
BLOCK PARTY · AUG 26, 2025
Backblast! Switcheroo at Block Party
WARMUP: Quick lap of the parking lot then windmills, squats, light stretching THE THANG: As the newly appointed (and very temporary Site Q) we did a mozy out of the parking lot and hung multiple rights to get to the…
AMERICAN JACKAL · AUG 25, 2025
Backblast! Trench Warfare
WARMUP: SSH, windmill, imperial walker hip thrust, low slow squat, 1min high plank, spider man stretches THE THANG: Pain stations - complete 2 circuits; EMOM: 50s each station, 10s transition 1. Mosey 2. Merkin - hands…
FLIGHT PLAN · AUG 25, 2025
Backblast! Next exercise SSHops
It was a run thing to Brayden for loops. All didn’t die. Love messin with anchorman. :joy:
TRAINING GROUND · AUG 24, 2025
Backblast! Solid start to a Sunday
Rucked up and headed out down through gold hill schools and up past light poles to Walmart parking and left onto stonecrest. Turned around at 30min. Finished close to 3.8miles. Solid mumble chatter and fellowship …
6@6 · AUG 23, 2025
Backblast! It Just Running
WARMUP: None THE THANG: Trail Running - no idea where they went, Rucker again no idea, Runners were supposed to go via the Candy Cane forest, gumdrop lane, past the goat house, up a hill to the old mill, downtown and…