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backblasts

Every workout’s write-up, newest first — straight from the Q’s backblast.

225 backblasts mention “Über”

NOV 21, 2025 Backblast! End of the Road Q: Band Camp · 18 PAX WARMUP: Yea, this is important. SSH IW HW Plank sequence Included some dynamic stretching THE THANG: String of Pearls 5 burpees 10 merkins 15 squats 20 lunges 25 ....... something added an exercises each stop. (e.g… THE HIVE · NOV 7, 2025 Backblast! 4 corners and a Cake Q: Cake Boss · 16 PAX WARMUP: Handful of exercises to loosen up THE THANG: 4 corners of exercises with 20 as rep number 5 exercises at each corner 3 rounds each with lap between rounds MARY: Flutters, Hello Dollys, big boys ANNOUNCEMENTS… ALCATRAZ · SEP 27, 2025 Backblast! Hill repeats and miles Q: Vuvuzela · 8 PAX WARMUP: SSH, Wind Mills, Squats, merkins, mtn Climber. Run to station 1 THE THANG: 4 stations spread in a pendant style hilly road. Stations 1 and 3 and bonus, Station 2 amd 4 are 21s. Station 1: 5 pullups Station 2: 20… ALCATRAZ · SEP 13, 2025 Backblast! 3 headed SL Q: Soup To Nuts · 8 PAX WARMUP: Skip ran us through his old site Q grounds with a plethara of stretches. Then decided to do a bunch of burpees at every street. THE THANG: passed baton to Warning Track who ran us to pull up bars for 5 pull… ALCATRAZ · AUG 23, 2025 Backblast! Keeping it simple Q: Time Machine · 7 PAX WARMUP: SSH, windmills, up/down dog, world’s greatest stretch THE THANG: Mosey to circle. Partner up, partner runs to bottom of Harbor Ct. Other partner AMRAP. Rd 1 CDD, Rd 2 LBC, Rd3 MT Climbers Rd 4 Merkins Rd 5 Jump… ALCATRAZ · AUG 16, 2025 Backblast! Sweaty Morning Q: Esso · 12 PAX 11’s on the hill Dips and merkins Pull-ups and in and outs. ALCATRAZ · JUL 26, 2025 Backblast! Beat the deck #2 Q: Halfback · 8 PAX WARMUP: side straddle hop, imperial walker, cherry picker, windmill THE THANG: Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right and you do the workout… ALCATRAZ · JUL 19, 2025 Backblast! Spicy Q: Goose · 5 PAX WARMUP: Motivator - have pax pick a number between 7 & 10 (9 was the count) Imperial Walkers Hillbilly Walkers Windmills Arm Circles - front and back Michael Phelps Downward Dog Honeymooners Runner’s Stretch We moseyed… JUL 12, 2025 Backblast! Burpee Ball at Alcatraz Q: Half Shell · 5 PAX WARMUP: lap around Runde Park then exercises in the parking lot including Imperial Walkers, Mountain climbers, CDDs THE THANG: Mozy to the little league ball field right foul pole for 7s. Merkins at the RF foul pole and… ALCATRAZ · JUL 5, 2025 Backblast! 1776 Patriot Games Q: Italian Job · 10 PAX · +1 FNG 10 men attempted the 1776 Patriot Games at Alcatraz this morning. Here’s what we did. Warm-up - 10 Low Slow Squats (IC) - 10 SSHs (IC) - 10 Imperial Walkers (IC) The Thang - 1776 Yard Run (1.01 miles) - 100 Merkins … SWEEP THE LEG · JUN 30, 2025 Backblast! C for creativity, not c for cookie Q: Shady · 15 PAX WARMUP: disclaimer and go. No messing around. THE THANG: Ran to the bank for stop 1. 5s and 10s. - 5 = hand release merkin - 10 = squats with chin up and hands touching the ground Next stop was First National bank…5s… ALCATRAZ · JUN 21, 2025 Backblast! No One Escapes Alcatraz Without Doing H Q: Jeremy Holt - · 10 PAX Pulled in with 5 minutes to spare, unloaded the whiteboard of pain, and got ready to honor someone who fought harder than we ever will in a 45-minute workout. Today’s beatdown was in memory of Kathleen “Mrs. Burns,” the… MAY 16, 2025 Backblast! ChatGPT Wrote It, Your Quads Regret It Q: Jeremy Holt - · 18 PAX WARMUP: - Windmills – 10 IC - Imperial Walkers – 15 IC - Arm Circles – 10 IC - Overhead Claps - 25 IC - Mosey to the larger parking lot THE THANG: Part 1: Dora 1-2-3 – Partner up - 100 Merkins - 200 LBCs - 300 Air… ALCATRAZ · MAY 3, 2025 Backblast! Hills and Thrills Q: longshanks · 16 PAX · +1 FNG WARMUP: Jog a lap with some butt kickers. SSH, MC, merkins, Willie mays Hayes, Moroccan night clubs. THE THANG: mosey to the pull-up bars. 3 pull-ups each. Everyone else doing squats while waiting. 2 rounds of 10… SWEEP THE LEG · APR 28, 2025 Backblast! AKA at STL Q: Skipper · 16 PAX THE THANG: - Warmup run to GHES parking lot at the top of Dave Gibson. Round of Mary as we wait for the 6 - Run to access road at the back of the school for a “light pole” workout - Round 1: 5 burpees at the first pole… ALCATRAZ · APR 19, 2025 Backblast! The Murder Bunnies Revenge Q: Über · 4 PAX WARMUP: circuit sans Easter eggs THE THANG: circuit with Easter Eggs - decible fell for Roadrunner trap. MARY: ANNOUNCEMENTS: COT: ALCATRAZ · APR 12, 2025 Backblast! Sharknado Returns To Alcatraz Q: Stang · 8 PAX WARMUP: 15 Hill Billy Walkers, 15 Potato Pickers, 15 Windmills , 10 Moroccan Nightclubs and 15 Overhead Claps THE THANG: Enter Sharknado: Five different exercises 20 Reps each, after each exercise run up the big steep… ALCATRAZ · APR 5, 2025 Backblast! Cuomo Murder Bunnied the PAX Q: Cuomo · 6 PAX WARMUP: murder bunnies THE THANG: Cindy’s then Cindy’s MARY: had no mercy on us ANNOUNCEMENTS: fast 5 COT: APR 4, 2025 Backblast! Gear WO at The Stockade 12 PAX WARMUP: Short mosey around the COT parking lot followed by SSHsx25inCadence, WMsx5inCadence, HWsx5inCadence, CPsx7inCadence, IWsx5inCadence, next moseyed to our lifting stations where each exercise was explained, then… SWEEP THE LEG · MAR 31, 2025 Backblast! Grocery Bag of 2# Weights Q: Sasquatch · 13 PAX Partner Up, 1 partner carries (2) 2# weights, other doesn't Run to end of parking lot near Duck Donuts, 10 SSH in cadence, switch 2# weights with your partner. Run to bottom of Brayden Pkwy, 10 SSH in cadence, switch 2#… TRAINING GROUND · MAR 30, 2025 Backblast! Ruck with stairs involved Q: Boogie Nights · 10 PAX WARMUP: Got right to it THE THANG: Rick walk W/ flights of stairs MARY: got back on time ANNOUNCEMENTS: read your newsletter COT: prayers and praises from all ALCATRAZ · MAR 29, 2025 Backblast! Halfpipe Hell Q: Spider · 10 PAX WARMUP: - Mosey around the park - SSH - Windmill - Imperial Walker THE THANG: Everyone pulled a block from my truck. These are pavers that weigh slightly more than a cindy. One end of the parking lot - 26 curls - 26 leg… SWEEP THE LEG · MAR 24, 2025 Backblast! 1st ever Hubert Graham Pwky workout Q: Keith Crockett · 16 PAX THE THANG: 1. Run 160, Stonecrest, Hubert Graham and back 2. 16 March Madness Merkins at every other light pole on Stonecrest and Hubert Graham 3. When there’s a guardrail, alternate between incline merkins and Derkins… ALCATRAZ · MAR 22, 2025 Backblast! A Shovel Flag Masterpiece Q: Über · 9 PAX · +1 FNG WARMUP: THE THANG: tour de Alcatraz - field series of 10’s MARY: ANNOUNCEMENTS: COT: