backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,184 backblasts mention “su”
CLYDESDALES · APR 23, 2025
Backblast! Wow that was a lot of hills
WARMUP: None THE THANG: Head out to Munn to Harris make a right and a Right on Spring Blossom cross Sutton onto Sutton View past the Anchorman estate into Masons Bend and back. Some how it was uphill both ways?!? MARY…
COLOSSEUM · APR 22, 2025
Backblast! What’s a Walkin’ Merkin!?
WARMUP: Side-straddle hop, Strawberry pickers, Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips THE THANG: - Run 1/2 Mile - around the MS…
SNAKE PIT · APR 22, 2025
Backblast! Slow is the name of the AKA game
WARMUP: stuff THE THANG: Slow controlled reps up and down Single arm curls (left and right) Triceps Front raises Bent over rows (left and right) Calf raises Side bends (left and right) BBS MARY: 5 min of around the…
AMERICAN JACKAL · APR 21, 2025
Backblast! Birthday Beatdown
WARMUP: SSH Merkins Windmill Mosey to the bottom of the hill THE THANG: PAX divided into two groups at bottom of hill One PAX from each group run to top of hill and back - pick up a partner and carry them to top of…
SWEEP THE LEG · APR 21, 2025
Backblast! The Gin Blossoms ran along Alison Road,
THE THANG: Run to the Mushroom pond for 10BBSU and 20 Merkins Take Richard's Crossing to Sutton and down to Alison park. Stops at Tuckerton, Catherine something, and Sutton road. Alternate sets of 10 BB + 20 Squats and…
APR 21, 2025
Backblast! Anna @ AKA
WARMUP: dynamic plank exercises (merkins, peter parker, plank jacks, parker peter) with upward dog<>downward dog variations sprinkled in, ending with child's pose THE THANG: "Anna" partner WOD (see attached image) MARY…
DAWN PATROL · APR 18, 2025
Backblast! 10-20-30 Back to Back Days
WARMUP: Mosey and then SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, plank, merkins, walk the dog, honeymooners, etc. THE THANG: Utilizing 3 islands in the parking lot behind Panera, we did…
APR 18, 2025
Backblast! Ass kickings only
WARMUP: Windmills, SSH, Low Slow Squats THE THANG: 4-corners 5–10-15-20-25 Merkins, Squats, LBC’s, HTH 5-10-15 Wide arm merkins, lunges, V-ups, Big boys Mosey from COT to behind Oriley’s and participate in 11’s on the…
SLOW BURN · APR 18, 2025
Backblast! Skip Joyfully
WARMUP: SSH – 20 IC • Imperial Walkers – 15 IC • Windmills – 10 IC • Arm Circles – 10 fwd / 10 rev • Hillbillies – 15 IC • Mosey (~1/4 mile loop or parking lot lap) THE THANG: Part 1: Partner Dora (10 minutes) Pairs of…
THE HIVE · APR 18, 2025
Backblast! small but mighty
WARMUP: Mosey, WM, Moroccan, imperial, merkins, downward dog, honey mooner. THE THANG: 3 x 15 curls, triceps, one arm overhead press 3 man makers, lap 3x15 kettle merkeins, goblins squats, flutters w press 3 man makers…
THE COACH'S BOX · APR 17, 2025
Backblast! A girl named Cindie
Everyone grabbed a Cindie. MurderBunny 10 yds 20 curls. Repeat. Lunge with torso twist back 10yds and bent over double arm row. Repeat. Start over with Murder Bunnies again. Ended with some Mary.
BUSHWOOD · APR 16, 2025
Backblast! AKA Birthday
WARMUP: Quick disclaimer as we watched the guest of honor roll up at exactly 5:15. Started with 15IW, 5 Slow Windmills and 53 SSH THE THANG: Mosey to the top of the hill, did a long set of 7’s with Iron Mike’s at the…
RING OF FIRE · APR 16, 2025
Backblast! 10-20-30 for Bass's Bday
WARMUP: Mosey then SSH (57 times for Bass's bday), windmill, imperial walkers, hillbilly walkers, moroccan nightclub, and cherry pickers. THE THANG: Started off on benches - 2 sets, 10 each - step ups, inclined merkins…
COLOSSEUM · APR 15, 2025
Backblast! Long duck walked into a bar and it hurt
WARMUP: Windmill SSH Merkins Moroccan nightclub High knees But kickers Side shuffle THE THANG: Mosey over to the playground 3 rounds of 7 reps Swinging merkin Squats Pull ups Run lap around the track Bear crawl length…
SNAKE PIT · APR 15, 2025
Backblast! We talkin bout Snatches or Snatches?
Disclaimer disclaimed WARMUP: 20 SSH IC 10 LSS IC 10 Windmills IC 10 Inperial Walkers IC 10 Hillbilly Walkers IC 10 MNCs IC Yoga Buy in: no stop, 15 Thrusters, 15 Merkins, 15 Swings THE THANG: We performed a circuit of…
THE BALLROOM · APR 15, 2025
Backblast! Rebel sighting
Rebel forgot how to do a backblast. :sunglasses:
AMERICAN JACKAL · APR 14, 2025
Backblast! Circuit of pain & impossible mile
WARMUP: - Moroccan night club - Imperial walker - Cherry picker THE THANG: Circuit of pain round 1 - 60s exercise with 20s rest - 12 stations - Dips - Merkin - Plank Jack - Mountain Climbers - Jump rope - Goblet Squats…
FLIGHT PLAN · APR 14, 2025
Backblast! Very Rucky
The usual running was almost hijacked by ruckers this week. Tclaps to the speedy Sir Toppam Peach stand, bass, Fogerty, corruption, for keeping us a running AO. We ran, we rucked, we fellowshipped, we prayed for a…
APR 14, 2025
Backblast! Arms-Abs-Curls
I prefaced to the group that I had run 18 miles on Sunday, and I was not going to do any running today. It was all arms and abs. The music selection was provided by Sirius Octane Workouts. So, here we go. WARMUP…
TRAINING GROUND · APR 13, 2025
Backblast! Zipper games (not what you think)
WARMUP: Load up with weight vest, 3 40lb sandbags and one 60lb THE THANG: The Whiteville park zipper game. Split into two groups starting at Spring and Leroy. Group one with sandbags went left for a .3 mile loop to hill…
ALCATRAZ · APR 12, 2025
Backblast! Sharknado Returns To Alcatraz
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…
SLOW BURN · APR 11, 2025
Backblast! SlowBurn with a Kick in the A….
WARMUP: Dynamic warm up around Lowe’s stopping along way to circle up and exercise Crowd pleaser was the duck walks in honor of Retiree THE THANG: The accumulator 10 exercises starting with one rep Moving to next…
DAWN PATROL · APR 10, 2025
Backblast! Webb-o-rama 'til the Sun Rises
WARMUP: 10x SSH 10x Windmills 10x Imperial Walkers 10x Cherry Pickers 10x TRUE Sumo Squats THE THANG: 4 cones set up along path near the pond. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio) Cone…
THE COACH'S BOX · APR 10, 2025
Backblast! Cindy 1, Pusher 0
WARMUP: SSH Windmill Low slow squats High knees THE THANG: Pacer test - if you don’t know what it is, ask your elementary kids or google it. After you are dropped from pacer test move over to cinder block workout Rep…