backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,183 backblasts mention “su”
THE COACH'S BOX · MAY 29, 2025
Backblast! 4-Stations for 4-Laws
WARMUP: SSH, ImpWalkers, HillWalkers, ChPickrs, LSSquats, Up/Down dog, Merkins THE THANG: Sideline to sideline… 10 yard line: tire Flips to other sideline, 50 LBCs, jog back & next station 20 Yd: walking twist Lunges w/…
SOUL TO SOLE · MAY 29, 2025
Backblast! Never skip leg day
WARMUP: 0.8 miles lap around LPL building THE THANG: At the amphitheater, elevens using the concrete steps: 1 step up each leg, 10 calf raises; 2 SU, 9 CR… progressive to 10 SU, 1 CR. Ruck to the building behind Epic…
RING OF FIRE · MAY 28, 2025
Backblast! Beat the deck #1
WARMUP: Quick warmup as we had a lot to cover. Cherry pickers and side straddle hops THE THANG: We had 9 cards face up and needed to guess higher or lower of any pile. Each card had a workout associated with it. You get…
SEABISCUIT · MAY 27, 2025
Backblast! 4x4 around the Dragon’s Den
Get Max Heart Rate What Is My Maximum Heart Rate? As you exercise, your heart rate will elevate. Your maximum heart rate is: 220 minus your age Training with a heart rate above this level can be dangerous. It is advised…
COLOSSEUM · MAY 27, 2025
Backblast! Memorial Day continuation
WARMUP: mosey with ssh and merkins THE THANG: Modified combination of the Danny Dietz and Matthew Axleson hero wods. Lots of running. Lots of reps. MARY: only a little ANNOUNCEMENTS: some COT: yes
MAY 27, 2025
Backblast! Autobahn Virgin Q
WARMUP: 15 Wind mill 15 Hill Billy walkers 15 cherry pickers 20 Squats 20 Merkins THE THANG Mosey to the back of Harris Teeter (HT) • “Cocaine Bear Crawl” (in groups of 3): 1 round of bear crawl per person Meanwhile…
AMERICAN JACKAL · MAY 26, 2025
Backblast! Memorial Day at American Jackal
WARMUP: SsH, Imperial Walkers, Moroccan night clubs, Cherry picker, low slow squat THE THANG: 5 stations, we honored a fallen soldier to start each station. 5 minutes of work at each Station 1: Spc. Joseph Nurre…
MAY 23, 2025
Backblast! Music and Merkins
45 minutes of music. A “base” exercise with another exercise when a key word or phrase is said. 1. Running up the hill mountain climbers until you hear the word running. Then you’d run up a hill. 2. Voodoo Child- calf…
SLOW BURN · MAY 23, 2025
Backblast! SlowBlast
WARMUP: We did. THE THANG: Warm up 4 corners in back lot - 3 rounds – 25 reps of each - Merkins - Squats - Diamonds - Big Boys Dora - 50 burpees - 150 dips - 250 CDD MARY: No chicks. ANNOUNCEMENTS: Read your newsletter…
THE HIVE · MAY 23, 2025
Backblast! The Hive Shovel Flag Hand-Off
WARMUP: Happy Hour warmed us up for the impending bear down THE THANG: Round 1: 10-min AMRAP 10 x KBS 10 x KB squats 10 x KB deadlifts 10 x KB clean and jerk Round 2: 25-min of suffering PAX circle up at bottom of the…
DAWN PATROL · MAY 22, 2025
Backblast! Return of the buckets
Six young men enjoyed running thru Kingsley this morning, picking exercises out of three different buckets spread out around the campus. The required number of burpees was achieved and there was little complaining…
THE COACH'S BOX · MAY 22, 2025
Backblast! Consistency Is a Heavy Lift - Grip It a
:checkered_flag: Warm-Up (In Cadence): - Windmills – 10 - Imperial Walkers – 15 - Low Slow Squats – 10 Slowsy to the tires and cinderblocks to get our minds right for what’s coming. :steam_locomotive: THE PAIN TRAIN –…
SOUL TO SOLE · MAY 22, 2025
Backblast! Dr. Izumi Tabata
WARMUP: THE THANG: TABATA ruck shuffle. 4:15 ruck pace , 45 sec run the whole time. We made our way down to the 9th grade wing of FMHS. Used the cinder blocks , rucks on and did 20 reps of OHP and Squats x 3 rounds…
BUSHWOOD · MAY 21, 2025
Backblast! Floater VQ
WARMUP: SSH Imp Walker Low Slow Squat THE THANG: Mosey to Jackal 20 Plank jacks 20 Mountain Climbers 5 Inch worms 10 Freddie Mercury sit up 10 Kick through 5 Inch worms Did interval bench workouts 30 seconds work 10…
CLYDESDALES · MAY 21, 2025
Backblast! No rain but sure felt like rain
WARMUP: None THE THANG: Munn to Harris to Ardrey to 160, down Jackson to Harris back to COT MARY: ANNOUNCEMENTS: COT:
SNAKE PIT · MAY 20, 2025
Backblast! Secret Service Social Security
WARMUP: ImpWalkers, ChPickers, SSH, Windmills, Bro(Y)oga THE THANG: 1. Modified Secret Service Snatch Test. 1. Bell weight/ Required Reps / Time limit 1. 50 / 200 / 10:00 2. 45/ 222 / 11:06 3. 40 / 250 / 12:30 4. 35 /…
THE BALLROOM · MAY 20, 2025
Backblast! Happy days
WARMUP: ssh, windmills, imp walkers, hillbilly walkers and Peter Parkers, all in cadence THE THANG: a round of 13s - 2 stations were set up a hundred or so feet from each other. Station 1 the pax did merkins and…
BLOCK PARTY · MAY 20, 2025
Backblast! Fake playlistst band, real legs workout
WARMUP: Side straddle hops -Windmill, Merkin, Downward dogs, Honey Mooney, Mosey THE THANG: 3 - Exercises 20 Min = legs 3 stations 40s work, 20s rest / 3x Repeated exercises for 4 min, one minute rest thinking on…
MAY 20, 2025
Backblast! Shoulders and Shuffling
WARMUP: Disclaimer and light jog to the space between Walgreens and Jersey Mikes for COP THE THANG: COP (all in cadence): SSH x 25, Squat x 25, Mountain climber x 25, Freddie Merc x 20, LBC x 25, Windmill x 10, Diamond…
AMERICAN JACKAL · MAY 19, 2025
Backblast! Rosie needs a cigarette afterwards
WARMUP: ImpWalkers, ChPickers, WMills, HBWalkers… mosey to track/ endzone, then the Motivator, Down-Dog THE THANG: R.1: EZ-50 yard line pax choice of - Fireman’s Drag (swap at 25) - Piggy-Back - Cocaine Bear crawl (2…
THE ARMORY · MAY 19, 2025
Backblast! Up and Down DORA
WARMUP: Intro and disclaimer. Began mosey across the street. Stopped for MNC, windmills and Non-discrpt produce pickers. Mosey to another location, then stopped IW, HBW and SJacks. Continued Mosey back to the main…
SWEEP THE LEG · MAY 19, 2025
Backblast! The Greyhounds could not be slowed with
23 at ao-sweep-the-leg this morning. The plan, 1/2 mile loops with 4 pain stations. Pain Station 1 - 5 burpee bomb jacks, each lap first 15 pax added 2 reps (leaders did 15 reps on their final lap) Pain Station 2 - 5…
TRAINING GROUND · MAY 18, 2025
Backblast! The 4 Horsemen of the Gloom
3.25 miles around the Mill sharing a 80# bag. WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
MAY 16, 2025
Backblast! ChatGPT Wrote It, Your Quads Regret It
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…