backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,184 backblasts mention “su”
THE HIVE · MAR 14, 2025
Backblast! 2025 - SLT Disruption
WARMUP: full crew in cadence 65ish SSH for the 65 dudes that were in the circle Imperial Walkers Hillbilly Walkers Peter Parker Split to boot camp and kettlebells THE THANG: Bootcamp: - Buy-in: 20 bomb jacks, 20 donkey…
THE COACH'S BOX · MAR 13, 2025
Backblast! Toxicly Masculine Coaches Box
WARMUP: SSH, Merkins & stuff THE THANG: 4 corners (merkins, squats, etc..) 50 yard sprints alternating w/ burpees MARY: 1-leg LBC complex, other ab-ie stuff ANNOUNCEMENTS: too long ago, probably about stuff that's…
SOUL TO SOLE · MAR 13, 2025
Backblast! The Forts Sidewalk Inspection
Disclaimer, Refund and Warranty Policies Shared WARMUP: Slow Mosey to Light at Hwy 160 THE THANG: Rock (Ruck) Step and Double time to the Infamous Mill Stone of the Fort and Back to COT. Counted the headlamps of the…
MAR 12, 2025
Backblast! QvQ Week 2
QvQ Bootcamp Hillian v Cyclops Hillian won
BUSHWOOD · MAR 12, 2025
Backblast! Down the Stretch
WARMUP: SSH, Cherry Picker, Mosey THE THANG: the following exercises were done in cadence with a mode of transportation between each working our way back to COT after the Mosey: Big Boy Flutter Kick Mountain Climber…
RING OF FIRE · MAR 12, 2025
Backblast! The Impossible Mile
20 men rolled out of bed and got better this morning. There were ruckers, runners, and bootcampers. Conditions were pleasant (44 and clear). Here’s what we did: The Thang “The Impossible Mile Challenge” - 1 Lap Burpee…
SWEEP THE LEG · MAR 11, 2025
Backblast! Run, Exercise, Run, Do The Work
Mission - Know It...for the love. WARMUP: Not Really THE THANG: Run around the building, 3 core exercises Run to Front St, 3 upper body exercises Cross 160 & run to Brayden, 3 lower body exercises Run to the bottom of…
THE BALLROOM · MAR 11, 2025
Backblast! They’re Playing Baaaasketball…..”
WARMUP: Stretch Lab: Abe Vigoda, Cherry Pickers, Downward Dog, Honeymooner, Left over right, Right over left, Pidgeon Stretch, Trunk Twisters THE THANG: Mosey to gym entrance, CDD, Peter Parker’s. People’s Chair up…
BLOCK PARTY · MAR 11, 2025
Backblast! Four Church Corners
WARMUP: SSH, IW, HW, Plank / Stretches THE THANG: Mosey up Main Street to Baptist Church Corner 1 - 30 Monkey Humpers Run to corner 2 Corner 2 - 30 Merkins Run to corner 3 - 30 squats Run to corner 4 Corner 4 - 30 LBC’s…
MAR 11, 2025
Backblast! Chasing Pots of Gold-en Corral
WARMUP: Brief but we managed a few Moroccan Night Clubs, Shoulder Taps, Boxcuttahs THE THANG: Mozy to the church where there was a cone in each parking lane. Pax ran the length of one lane and back the other in a U…
AMERICAN JACKAL · MAR 10, 2025
Backblast! Big bucket of suck-it
WARMUP: SSH Moroccan night club Windmill Murkin THE THANG: Mosey to the football field PAX draw a card from the bucket which specifies the exercise and # of reps and mode of transport. PAX do exercise every 5 yards to…
FLIGHT PLAN · MAR 10, 2025
Backblast! Just run in circles is all I said
WARMUP: gave the route of the big circle and the small circle. If you know you know and we had no FNGs so they knew. THE THANG: we ran in the circles MARY: none but everyone came back from running in circles…
THE ARMORY · MAR 10, 2025
Backblast! Overtones
WARMUP: around the world good morning some fake yoga THE THANG: Barbarian to Press 8 reps for 5 rounds in between rounds: 1. bear crawl - lunge walk back 2. crawl bear - reverse lunge walk back 3. bear crawl w/ bell …
ALCATRAZ · MAR 8, 2025
Backblast! Bring Your Wife to F3 Day
WARMUP: Shady led the Pax out of Runde Park to the circle at the end of Windward Drive for windmills, cherry pickers, yoga type back stretches,Peter Parkers and Parker Peters. The Pax then ran back to Runde and met up…
THE FORT · MAR 8, 2025
Backblast! Charons’ Boat & Schwing stuff
WARMUP: SSH, 5 Burpees, imperial squat-walkers, 4 Burpee, Moroccan nightclub-Calf raises, 3 Burpee, cherry picker, 2 Burpee‘s, hillbilly walkers, 1 Burpee THE THANG: tried dragging Charon‘s boat 1.0 (pictures in site- Q…
SLOW BURN · MAR 7, 2025
Backblast! Hold on to your balls
Everybody issued a soccer ball to keep for the duration. Run with ball. Then hop with ball between ankles past all the fit freaks of f45. Circle up w the usual, but make sure you include your ball. Take a break and…
THE COACH'S BOX · MAR 6, 2025
Backblast! 45/30
Was I late? Yes. After all that hype, I freaking forgot I said to be there at 0445. So, what do you do in those situations? Well, you dial your ShieldLock and get him to warm everyone up for 5 minutes while you drive…
MAR 6, 2025
Backblast! Did You Pass the Test? APFT at MP
Pledge of Allegiance at 05:14 WARMUP: Quick warmup in the parking lot of the following: - 20 SSH 4 ct - 10 windmills 4 ct - 15 imperial walkers 4 ct - 15 MNC 4 ct Runners and ruckers went running and rucking. The…
SOUL TO SOLE · MAR 6, 2025
Backblast! Just some miles and smiles
WARMUP: None of that THE THANG: Just did some walking and talking… Mall Walker style… my watch said 3.35 miles down… MARY: Non of this either ANNOUNCEMENTS: jaeger next week. Convergence at the hive also COT: Did do this
MAR 5, 2025
Backblast! QvQ week 1
Gear format: Suplex v Mapquest Suplex won
RING OF FIRE · MAR 5, 2025
Backblast! Q School -- Lead, Presence, Shared Suff
WARMUP: Yes! Brief mosey with some carioca, NUR, etc This is a key step for YHC in a weinke as a means to assess pax fitness levels/mobility, loosen everyone up, and for me to get out of my head and into the moment. THE…
SEABISCUIT · MAR 4, 2025
Backblast! Over the River and around the Forest
Ran to the Forest and did some laps up their hills. Turning Suplex into a runner!
THE BALLROOM · MAR 4, 2025
Backblast! Back to the basics at Ballroom
WARMUP: stretching (because we all need more) THE THANG: move to multiple locations and complete the following in cadence at each location. 10 SSH, 10 merkins, 10 mak-tar-jai, 10 Parker Peters, 10 jump squats, 10…
FLIGHT PLAN · MAR 3, 2025
Backblast! Ground Work at Flight Plan
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: