backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
527 backblasts mention “Senator Tressel”
THE BALLROOM · TUE FEB 17
Backblast! Good Morning Respectables!
WARMUP Disclaimer and some static stretches at the flag. THE THANG: Take a lap around the parking lot and stop at the front of school for COP. All in Cadence: SSH x 20, windmill x 10, Mountain climber x 15, Low slow…
THE BALLROOM · TUE FEB 10
Backblast! Change is the Game
WARMUP: Cold morning required a warm up session for the Q so the rest of the pax got the same THE THANG: Mosey to basketball court on far side of school. Stopped on way at picnic tables for some step-ups and dips (3…
ALCATRAZ · SAT FEB 7
Backblast! Better Late Than Very Late
PAX arrived via vehicle. Parked car. Chattered and mumbled. Weird warmup. Mosey. Ran up and down big hill. Skipper left. Did some exercisin on and around pull up bar. Masterpiece left. Hung out in parking lot and played…
THE FORGE · FRI FEB 6
Backblast! Old fashion
WARMUP: Disclaimer and off to mosey to the church parking lot. Did some arm circles, MNC, and Wind Mill. Off to mosey to the back of HarriscTeeter for more warm ups. SSH, mount. climbers, hill Billy walkers, and down/up…
MON FEB 2
Backblast! 899 Reps with Virtual Deck of Cards
Since snowmageddon partly melted yesterday and refreezed on the roads overnight, I offered up a virtual beatdown again. Last time was the spinning wheel, so I figured the next iteration should be a deck of cards. For…
ALCATRAZ · SAT JAN 31
Backblast! Alcatraz is a Winter Wonderland
WARMUP: Mosey,SSH,WM,IW,HW,Ground Work THE THANG: Lots of Step-Ups,Pull-ups, Dora,Wall Work MARY: rotating fashion ANNOUNCEMENTS: no race today, bethel Thursday COT: Mark’s Performance This Weekend
THE FORGE · WED JAN 28
Backblast! Cold as Ice!
WARMUP: mosey behind HT SSH Low slow squat Hillbilly walker Toy soldiers Butt kickers High knees Shuffle right Shuffle left Karaoke left/right Mosey to entrance of apartment complex Merkins with toe touches Broga THE…
BLOCK PARTY · TUE JAN 27
Backblast! Cold One or 6 on the Weekends
WARMUP: Mosey around Pharmacy and down Tom Hall to St John’s parking lot. Side straddle hop Jimmy Dugan Merkins Calf stretch Runners pose THE THANG: - Triple nickel on Monroe White 5 Bonnie Blair’s @ confederate 5…
SLOW BURN · FRI JAN 23
Backblast! Liberty liberty parking lot tour
WARMUP: Windmill SSH IMPERIAL WALKERS Hillbilly walkers Merkins Broga THE THANG: Lunge walk Indian run Dora 50 dips 100 merkins 150 squats 200 LBC Light measured duck walk with dips Toy soldier merkin MARY: Upper body…
THE FORGE · WED JAN 21
Backblast! Cold Laps.. with Merkins
Cold day at the Forge. Warmup mosey to the School by Mavis. 15 SSH IC 15 SJ IC 10 Windmills IC 20 Merkins IC Stretch Run to parking lot by crossroads 10 merkins IC 10 LBcs IC 10 Flutters IC 10 Squats IC Run back to…
ALCATRAZ · SAT JAN 17
Backblast! Another hill Grandpa
WARMUP: SSH, Cherrys, windmill, hillbilly’s, imperials, lunches, merks THE THANG: 11’s on the hill of pain, 3 round core burnout workout, Indian run, partner work-3 rounds of stationary exercise with plank timer, wall…
THE FORGE · WED JAN 14
Backblast! Lucky 7 and 11s
WARMUP: Slow mosey around the Harris Teeter parking lot, circle up where Golden Corral flag used to be planted for the following (SWIMS): - 25 SSH - 10 winmills - 15 imperial walkwers - 15 MNC - 10 strawberry pickers…
ALCATRAZ · SAT JAN 10
Backblast! BOAPS for the win
WARMUP: Quick mosey SSH Windmill Low slow squat But kickers Karaoke Toy soldiers Inch worm merkins Soccer hips THE THANG: Handed off to Spider-Man for a terrible idea Mosey to back hill Start at bottom and run up one…
THE BALLROOM · TUE JAN 6
Backblast! Locked gates brings pole work
We found the football field/track LOCKED for the first time in years, so the weinke was modified. We made it work at this “moderate” AO with getting in around two miles of running, sprints and a little mall walking…
ALCATRAZ · DEC 29, 2025
Backblast! Closing out 2025
Eight men showed up for the final workout at Alcatraz this year. We began with some stretching and a slow jog to the fire station. We traveled up and down the three streets across from the park, at the bottom and top of…
DEC 24, 2025
Backblast! Eve of the Lord's birth - convergence
WARMUP: The usual THE THANG: DH-type-stuff MARY: worked into Thang ANNOUNCEMENTS: Newsletter & upcoming changes COT: Lauren Hope Styles (sp?) - 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around…
ALCATRAZ · DEC 6, 2025
Backblast! LATE, LATE BACKBLAST
WARMUP: Disclaimer and mosey out of the park, loop around Windward and back to the Runde parking lot THE THANG: COP (all in cadence): SSH x 25, windmill x 10, morrocan night club x 25, squat x 25, mountain climber x 25…
KITCHEN SINK · OCT 29, 2025
Backblast! VIRGIN Q
WARMUP: Disclaimer and mosey around the small loop in front of TCES with butt kickers, high knees, and some NUR thrown in THE THANG: COP: SSH x 25, Morracan Night Club x 20, windmill x 10, IW x 20, low, slow squat x 20…
ALCATRAZ · OCT 25, 2025
Backblast! Hills?
WARMUP: ssh, cherry pickers, imperial walkers, Moroccan nightclubs THE THANG: Part 1 - Mosey over to pull up bars for station 1, run down to bottom of hill for station 2 Station 1 - 5x pull ups 5x sandbag man makers 10x…
KITCHEN SINK · OCT 22, 2025
Backblast! I Miss The Sink
WARMUP: gear up THE THANG: Partner up. Round one weight vest and rucks on: Partner one starts bag tosses while partner two completed ten sandbag squats and ten sandbag deadlifts then front carry’s to partner one…
ALCATRAZ · OCT 18, 2025
Backblast! Running up the hill
WARMUP: - SSH / WM / IW / CP - mosey to pull-up bars - dips at benches - down to the hill THE THANG: - 3x hill sprint - traveling PAX with 40# bag while other PAX do exercise chosen by traveler - some broga - some more…
THE RANCH · OCT 16, 2025
Backblast! Hidden Valley Ranch
WARMUP: SSH, WM, CP, IW, Broga THE THANG: Mosey to SMS car loop 30 Reps of the following: Merkins Squats LBC’s Monkey Humpers - Run car loop Repeat above / 20 reps - Run car loop Repeat above / 10 reps - Run car loop…
ALCATRAZ · OCT 11, 2025
Backblast! Beary Bliss
WARMUP: some Broga, quad stretching, overhead claps, side straddle hops THE THANG: group bear crawl in unison on field, circuit along road with pull ups, Irkins dips, and monkey humps, Ab Dora 200 reps of dollys, LBCs…
THE RANCH · OCT 9, 2025
Backblast! Christmas in October
WARMUP: ssh, windmills, imp walkers, Peter parkers - all in cadence THE THANG: the old 12 days of Christmas workout. The days were as follows: 1 kraken burpee 2 bomb jacks 3 navy seal merkins 4 shoulder taps 5 crab…