backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,183 backblasts mention “su”
THE HIVE · JUN 20, 2025
Backblast! Last minute DORAs
WARMUP: SSHs THE THANG: Dora #1 - Farmers Carry - 50 burpees - Squats w calf raises 100 - Mike Tyson’s 150 - Mountain climbers 200 Dora #2 - Man makers 50 - Goblet squats with calf raises 100 - Halos 100 - Plank pass…
LAZARUS · JUN 19, 2025
Backblast! Goose got loose
WARMUP: SSH, Cherry pickers, moroccan night clubs, low slow squat, THE THANG:Circuit 1: Bear Crawl Burner (10 minutes) Perform 3 rounds, or AMRAP in 10 min: • Bear Crawl Forward 20 yards, then reverse crawl back • 15…
THE COACH'S BOX · JUN 19, 2025
Backblast! Juggs June - Week 3
WARMUP: SSH, Imp. Walk., Ch. Pickers, Up/Down Dog, Merkins.... all IC THE THANG: 1-mile race around marked route on campus (Flag plant to pull-up bars... around & back more or less). The catch... Carry a MINIMUM of 100…
SOUL TO SOLE · JUN 19, 2025
Backblast! Waldo where are you?
WARMUP: None ! Got out of the car running to catch up. THE THANG: Ruck to ao-the-coachs-box, show some grit and hall ass back to COT! MARY: She was creepy, saw some dying Cicada movements ANNOUNCEMENTS: The Barry, 4th…
KITCHEN SINK · JUN 18, 2025
Backblast! Halfway there…… 10 Seconds….
Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer. Warmup: SSH x 15 Seal Jack x 15 Plank Jack x15 Mountain Climber x 15 Pick up something heavy get to the field…
KITCHEN SINK · JUN 18, 2025
Backblast! Bombs over Bagdad
WARMUP: SSH/windmills/pickers/squats/arm circles/phelps THE THANG: Partner Format – Rotate each round: Partner A runs a loop (~0.25–0.5 mile) Partner B does sandbag work to failure Switch Finish with a team challenge…
DAWN PATROL · JUN 17, 2025
Backblast! Huey, Dewy and Sweaty
WARMUP: Cyclops kindly warmed up the Pax as YHC was coming in hot after doubling down THE THANG: Moseyed to the field next to the park, laid out the Starfish workout, the 5 arms were counts of 15 each and they were…
COLOSSEUM · JUN 17, 2025
Backblast! Tic-Tac-Two was enough
WARMUP: motivator, imperial walkers, up/down dog, side stretches, windmill THE THANG: 1) music: Mama Said Knock You Out - FFDP (2:45) → Plank Jacks in between Catch Phrase O’ Pain (CPOPs) CPOP: "Mama said knock you out"…
THE BALLROOM · JUN 17, 2025
Backblast! SIX OLD MEN EXERCISING AT 5:15
WARMUP: Disclaimer, mosey the front of the car line for COP THE THANG: COP (all in cadence): SSH x 20, windmill x 10, merkin x 10, Rosalita x 15, squat x 15, potato picker x 10, wide arms x 10, mountain climber x 15…
JUN 17, 2025
Backblast! Humidity is dumb
WARMUP: Run away from the stench of the garbage truck. SSH, windmill, squats, Broga, high knees, but kickers and toy soldiers. THE THANG: Continued over to Sonic for the escalator Add an exercise for each round and all…
AMERICAN JACKAL · JUN 16, 2025
Backblast! Spring Closeout
GTL Gym, Tan, Laundry. Gym-check Tan-suns out guns out Laundry-please do this, we smelled great this am. WARMUP: 25 SSH IC / 15 Imperial Walkers IC / 9 Moroccan night clubs IC / 5 Arm circles each way / worlds greatest…
FLIGHT PLAN · JUN 16, 2025
Backblast! Standard Route
Flight Plan: Standard Route: Market down to Sutton, Sutton up to 160, 160 back to Market. One loop is about 1.5mi. Some did trails and some rucked. COT
THE YARD · JUN 14, 2025
Backblast! Flag Handoff = Wings & Entertainment
WARMUP: SSH, IW, ChPickers, Windmills Mosey to stairs, Merkins, up the stairs, Motivators (from 7… as a Moderate) THE THANG: Chicken Wing 4-Corners 4 Corners: “regular”, “hot”, “Spicy”, “nuclear” Reps at each: 12,9,6,3…
THE FORT · JUN 14, 2025
Backblast! Little Moist Fathers Day tribute
WARMUP: Couple of exercises in the COP to loosen up the PAX Then dynamic around the WEP path with stops along the way for some more exercise moves Back to main lot where DD took over THE THANG: Lunge walk up hill with…
VARSITY · JUN 13, 2025
Backblast! I told you there was an awning
It was a dark and stormy morning and all the pax of the Fort made their decisions, the red pill or the blue pill. Most fartsacked. YHC was prepared for the elements and taylored a workout accordingly. We first went and…
SLOW BURN · JUN 13, 2025
Backblast! Chick Filet and Cards
It was a rainy morning in The Fort so we headed for cover under the Chick Filet drive through. We were hoping to get free handouts of Chicken Mini’s, but the only thing on the menu this morning was the deck of pain…
THE COACH'S BOX · JUN 12, 2025
Backblast! Juggernaut June-week three
WARMUP: hip circles, pigeons, greatest stretch, ever, SSH, imperial walkers THE THANG: race- Nur /emom For 1 mile, every time the EMOM bell rings, PAX choice of: 25 LBC, 15 plank jack, or 10 flying squirrel. Once 1 mile…
THE RANCH · JUN 12, 2025
Backblast! Just Keep Sowing
WARMUP: Was a couple minutes late so Sasquatch lead the warm up with some merkins, Peter Parker’s, and broga. THE THANG: Jogged over to the front of the elementary school Reps—21-15-9 Merkins and Squats - Shared that my…
SOUL TO SOLE · JUN 12, 2025
Backblast! 1 mile and no smiles
WARMUP: WINDMILLS/IW/HW/PICKERS/PLANK STRETCHING THE THANG: The Thang – Stairway Grinder: 6 Rounds – Ruck on for this half Ruck to top of Amphitheater and then back down At the bottom of each round, perform cumulative…
BUSHWOOD · JUN 11, 2025
Backblast! EMOM HELL
WARMUP: SSH, merkins, windmill, navy seal burpees THE THANG: 30 min EMOM Ascending Rep Count Mins 1-5: 5 reps Mins 6-10: 10 reps Mins 11-15: 15 reps Mins 16-20: 25 reps Mins 21+ 40 reps Exercises: (if you fail to…
SEABISCUIT · JUN 10, 2025
Backblast! A dead end and a roundabout.
Solid effort by the PAX today. 4x4 Run & Ruck. The pace was steady but the mumblechatter was strong. Then there were planks. They were… plank-y. Moseyed around little bit of Massey then into sunset circle. It said dead…
SNAKE PIT · JUN 10, 2025
Backblast! Kettlebell Ladder
WARMUP: Moroccan Night Club, Windmill, Cherry Picker THE THANG: Lunges, American Hammer, Tricep Extension, Goblet Squats- Overhead Carry, Clean & Press, KB swing, One-arm row - Nur, calf raises, Deadlift, KB Merkins…
THE BALLROOM · JUN 10, 2025
Backblast! 5 alive not at the hive
Thought the title was catchy since it rhymed with hive. Nothing crazy, started with a little broga and a slight mosey to back lot. Did a few high knees, toy soldiers, butt kickers and mosey up and down the BB court. Did…
AMERICAN JACKAL · JUN 9, 2025
Backblast! Do The Work - Get Sore
WARMUP: Run almost 2 parking lot laps then circle up at the base of the hill at the entrance of the school property. Typical warm culprits: SSH, Merkins, Squats, Wind Mills THE THANG: 50% effort run to the stop sign at…