backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,184 backblasts mention “su”
THE RANCH · MAR 27, 2025
Backblast! Counting Down from 100
WARMUP: Quick COP warm-up with Imperial Walkers, Seal Jacks, and Hill Billy Walkers. THE THANG: Mosey down to oval loop in front of Springfield Middle. Near school entrance we started with a 100 reps of an exercise. We…
SOUL TO SOLE · MAR 27, 2025
Backblast! Heavy Burden’s
WARMUP: Moroccan Night Clubs, Cherry Pickers THE THANG: 2.5 mile Ruck around Kingsley starting w/stairs at the Edward Jones building and shared heavy burdens throughout (i.e. 70 lbs, and 60 lbs sandbags). Plus 200 sumo…
MAR 26, 2025
Backblast! QvQ week 4
QvQ week 4 Running with Pain Stations Spectre v Flair Spectre won
CURRAHEE · MAR 25, 2025
Backblast! 1776 Workout: I’m not a professional, b
WARMUP: Forgot this… THE THANG: 2 laps around small lot loop 17 Ruck Overhead Squats 2 laps around small lot loop 76 Ruck Pull Through 2 laps around small lot loop 17 Ruck Overhead Squats 2 laps around small lot loop 76…
THE BALLROOM · MAR 25, 2025
Backblast! Biscuits and light poles
WARMUP: Various exercises while doing laps around outside of parking lot. Somehow biscuits were brought up and for the rest of the time everyone discussed their favorite biscuit restaurant and topping. THE THANG: Start…
MAR 25, 2025
Backblast! Tour de odor AKA style
WARMUP: SSH Windmills Imperial walkers Hillbilly walkers Plank Stretches Merkins THE THANG: After warmups we moseyed to back of HT, Performed wall sit burpee waterfall with everyone doing 1 burpee, then 2 Mosey around…
AMERICAN JACKAL · MAR 24, 2025
Backblast! Painful 8
WARMUP: Stretching, windmills, IW, HW THE THANG: Mosey to HS, in the parking lot, established the figure 8 we would run around islands. Started the Painful 8 Ladder: 8 Burpees 16 Merkins 24 LBC’s 32 LSS 40 Grave Diggers…
THE ARMORY · MAR 24, 2025
Backblast! Post Golf Trip Memories
After reviewing previous backblasts, YHC noticed that the last time I submitted a backblast for the Armory was in October 2019 immediately following a golf trip where I likely ate and drank too much. It so happens that…
TRAINING GROUND · MAR 23, 2025
Backblast! Tour De Fort
WARMUP: No warmups on Sunday THE THANG: We rucked around The Fort and then rucked some more. There may have been a sandbag involved. MARY: No Mary on Sunday ANNOUNCEMENTS: Read your newsletter COT: Prayers for loss jobs…
THE YARD · MAR 22, 2025
Backblast! 4-Square fun at The Yard
WARMUP: SSH, ImpWalk, Windmills, yoga-Merkins THE THANG: Appetizer: • Buy-in: 10 Lt. Dan (IC) ◦ OYO after this • To end of lot: “Cocaine Bear crawl“ ◦ Every powder-lines x 1-2 merkin each… • Cash out: 10 Lt. Dan OYO…
SLOW BURN · MAR 21, 2025
Backblast! 21s on the 21st
WARMUP: Kinda chilly out so we needed it. Quick loop to the north side of the strip mall right in front of F45 to show them outside is better 10-20 of the following - SSH - Windmills - Hillbilly walkers - Moroccan night…
THE HIVE · MAR 21, 2025
Backblast! Pending Bandcamp Approval
WARMUP: Thank you Liberty Bibberty warming up the Pax. YHC came flying in hot and managed to get a little additional warm up. Downward dog, honeymooner, windmills, and quad stretches THE THANG: simple but hard…5 rounds…
DAWN PATROL · MAR 20, 2025
Backblast! Everyone wants to be Double D
WARMUP: Mosey around the park with the following exercises throughout - SSH, cherry pickers, imperial walkers, hillbilly walkers, moroccan nightclub, windmill. THE THANG: Start with bear crawls at the roundabout, then…
THE COACH'S BOX · MAR 20, 2025
Backblast! Charon’s Galley 2.0 / our Role as dads
WARMUP: SSH, cherry pickers, Merkins THE THANG: MOT #1: Charon’s Galley (4 pax) Alt at each 50 yard increment for Pain Station MOT #2: Other Pax…. Farmer’s Carry 2 Cindies Stations (@ each 50 yard swap) S.1: Tower of…
THE RANCH · MAR 20, 2025
Backblast! Webb-o-Rama at the Ranch
WARMUP: Some SSH, windmill, imperial walkers, hillbilly walkers, Moroccan nightclubs and cherry pickers THE THANG: Jack Webb style work then a lap around the middle school drop off loop. I had a long list of options…
SOUL TO SOLE · MAR 20, 2025
Backblast! A Scout is always loyal
Disclaimer Given and headlamps checked WARMUP: Single File Formation to light at Hwy 160 THE THANG: 3ish Mile ruck around the property of the Coach’s Box where Suplex is king. Stopped a couple of times for 10 reps of…
MAR 19, 2025
Backblast! QvQ Week 3
QvQ 3D vs Socrates Socrates won
CLYDESDALES · MAR 19, 2025
Backblast! Run to the Hills!
WARM UP: We are waiting it to happen THE THANG: Some ran, some rucked. Some decided to run trails too. Those who ran - 4.6 mile course. Down Munn to Harris, L on Harris, L on McCammons, L on White/160, L on Jackson, R…
COLOSSEUM · MAR 18, 2025
Backblast! Go as fast as you want
WARMUP: Long Mosey, then the usual: 20 SSH IC 10 LSS IC 10 Cherry Pickers IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 10 MNCs IC Yoga THE THANG: To the Light Pole$! PAX were encouraged to go as hard/fast as they…
SNAKE PIT · MAR 18, 2025
Backblast! Monkeying Around at the Snake Pit
WARMUP: SSH, Cpickers, MNC-w/ calf-raise, sit-out-Burpees THE THANG: Round-1: IC (6ct.): Squat-knees to press Pyramid: RSwing, Am.Swing, Catch/Goblet, squat, Sqt-Thrust, (switch grip), Deadlift - set for rep count……
THE BALLROOM · MAR 18, 2025
Backblast! Ballroom Slam
Started with a Short mosey run Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker peters; plank stretches -mosey run- Thang 1: tracks: do transportation, then the…
AMERICAN JACKAL · MAR 17, 2025
Backblast! One Shining Moment
American Jackal 3/17/2025 One Shining Moment Warmup: SSH Imperial Walkers Peter Parker Plank, L arm high, R arm high Hillbilly Walkers Windmill Cherry Pickers The Thang: PAX got ready for March Madness during the Hoops…
FLIGHT PLAN · MAR 17, 2025
Backblast! Snails & Trails
THE THANG: Road runners headed to Brayden, a few of us hit BAX Trails ANNOUNCEMENTS: Fast Five COT: Prayers!
THE ARMORY · MAR 17, 2025
Backblast! 300 Reps and More
Warm-O-Rama Grandpa Jacks Grandma Jacks SSH Moroccan Night Clubs Michael Phelps Arm stretches Thang 1 40 Thrusters 40 Merkins or Squat hold Chest Press 40 Power Clean Press - Short recovery lap 30 Thrusters 30 Merkins…