backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,184 backblasts mention “su”
LAZARUS · JAN 16, 2025
Backblast! Trip around the lot
WARMUP: THE THANG: Did mosey to end of lot Did two up one back Run 2 islands 5 merkins Back one island 10 American hammers Bear craw and lunge mix to super chic from 5 islands away Did a 5 corner workout 20 Tysons 20…
THE COACH'S BOX · JAN 16, 2025
Backblast! Unity- that’s a unity!
WARMUP: F3 Tabata Workout (20 minutes) Started off pulling up UNITY- Queen Latifah to set the tone - Warm-up (5 min) 20 SSH IC - Imperial Walkers and Hillbilly walkers(10x) - Mike Tysons (10x) - LBCs (10x) - Flutter…
THE RANCH · JAN 16, 2025
Backblast! I’m Good
Cold but not too cold at the Ran h. Started with brief warmup then ran to the school drop off circle. At the circle we partnered up and played catch me if you can for 4 laps around the circle. To give the pax a break I…
SOUL TO SOLE · JAN 16, 2025
Backblast! Mumbleruck
WARMUP: We couldn't seem to no matter what we did THE THANG: 3.8 mile ruck around Kingsley MARY: OH Press, Flutter Thrust ANNOUNCEMENTS: Bethel, Dam to Damn, Wine Tasting, RYN COT: Always
RING OF FIRE · JAN 15, 2025
Backblast! King of the Ring I
14 Kings at Ring of Fire this morning. - Battle Bot was the King of the Ring today. You may now bow to his magnificence. - Band Camp came in a not so close 2nd, but he did manage to outsprint me at the end and cause me…
CURRAHEE · JAN 14, 2025
Backblast! Watch out for that pile!
WARMUP: “Weight off” Windmills, imp walkers, hillbilly walkers, dynamic plank stretching and merkins THE THANG: “Weight on” Ruck over to Amphitheatre toting the three sandbags Performed a heavy Dora Partner 1 bear…
THE RANCH · JAN 14, 2025
Backblast! Cubbie Testimonial
1/9/24 - the Ranch Bootcamp PAX Soup to Nuts HalfShell Rainmaker JWOW Birdcage Sugarbug Kielbasa Grout Kermit Harry Carey Masterpiece Mark Nestel Change Order Cubbie Warmup SSH Cherry Picker Windmill Peter Parker Parker…
BLOCK PARTY · JAN 14, 2025
Backblast! If not now, then when?
It was a crisp 25 degrees as YHC walked up to the shovel flag just after 0500hrs. Some of The Fort's finest, but not all, began to arrive in varying conditions. DISCLAIMER: The mumblechatter started early, YHC felt…
JAN 14, 2025
Backblast! Daytona 500 with all the smells
WARMUP: SSH Windmill Butt kickers High knees Soccer hips Broga THE THANG: Daytona 500 5 exercises 25 reps each for 4 laps Merkins Squats SSH Calf raises LBCs Total of 500 reps when completed and roughly one mile. With…
FLIGHT PLAN · JAN 13, 2025
Backblast! A construction free jog.
WARMUP: A little stretching for those who arrived before 0515 THE THANG: jog - a construction-free zone was found. Yes….really…construction-free Leave Starbucks and take the road past the front of the library and go…
THE ARMORY · JAN 13, 2025
Backblast! Decending Ladder of Fun
WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Cherry Pickers, 10 Moroccan Nightclubs Mosey to center of parking lot THE THANG: Round 1: 5 Manmakers, 10 American Hammers, 15 Skull Crushers, 20 Swings, 25 Curls, 30 Lunges, 35…
JAN 10, 2025
Backblast! Pirateless
No Pirate…. No problem for todays Q as the rest of us figured it out in the fly. I did a 10 minute warmup just make sure we didn’t have any stragglers then Change order took over the next piece. We partnered up and one…
THE HIVE · JAN 10, 2025
Backblast! Ring around the Rosie
WARMUP: Broke the rules by adding a mosey to a kettlebell workout. THE THANG: 7 minutes of 15 thrusters EMOM 2 Rounds of : single leg Romanian Dead lifts Flutters Merkins Curls for the girls Lunges Bent rows each arm |…
DAWN PATROL · JAN 9, 2025
Backblast! Sure you don't want to just grab a coff
WARMUP: Goofballs Low slow squat Low slow merkins Let's get outta here, it's cold THE THANG: 4 corners around Kingsley loop: 2 rounds, 20 reps each of Corner 1 - Upper Body Merkins Derkins CDDs Corner 2 - Leg Day Squats…
LAZARUS · JAN 9, 2025
Backblast! The Frozen Rosie @ Lazarus
WARMUP: The usual suspects: Side straddle hops, merkins, cherry pickers, moroccan night clubs THE THANG: Mosey to the garage. At each light post the PAX remembered all the core principles but took punishment anyway. At…
THE COACH'S BOX · JAN 9, 2025
Backblast! 30/30 Hominy Time - Blind Melon soundtr
30/30 Format. Q for first 30 minutes 1st F: Hominy Q for second 30 minutes 3rd F: Bitcoin WARMUP: - Mosey a lap - Side Straddle Hop - Big Boy Situps - Imperial Walkers - Windmills - American Hammer - Plank THE THANG…
JAN 9, 2025
Backblast! Choose Hard
WARMUP: Run to bandshell at WEP THE THANG: We did laps around WEP with an accumulator thrown in for fun. When returning to the bandshell after each lap pax did the following starting with the first exercise and then…
BUSHWOOD · JAN 8, 2025
Backblast! Hootie & the Bushwood
WARMUP: - Mosey a lap - Side Straddle Hop - Big Boy Situps - Imperial Walkers - Windmills - American Hammer - Plank Soundtrack: Hootie & the Blowfish. Album: Cracked Rear View. THE THANG: 80-160-240 Dora - 80 Merkin …
DAWN PATROL · JAN 7, 2025
Backblast! Phi Slamma Bama
WARMUP: The first 10 mins of the ruck THE THANG: We continued the ruck for another 35 mins covering the Alabama route rolling back down Main St and then up around the Pharmacy and back home. No official Strava results…
COLOSSEUM · JAN 7, 2025
Backblast! Under cover
WARMUP: SSH, windmills, imperial walkers THE THANG: 4 stations, 3 exercises each, 15 count first round. Leave kettle bell at end, run to start and 5 merkins at each station on the way back. Back through the stations…
THE BALLROOM · JAN 7, 2025
Backblast! Broke back mtn.
WARMUP: The usual SSH, windmills, cherry pickers other stuff THE THANG: the goal was to stay warm which we did. Mosey around the whole campus and did some exercises. pax chose a card interestingly only had 4 cards to…
FLIGHT PLAN · JAN 6, 2025
Backblast! Avoiding the Construction
The weather was 37 and rainy (in spite of Old Bays Steve) to start the day at Flight Plan. It was one of those days where the fartsack was extra inviting but the downpainment made was more than worth it. We explored…
THE ARMORY · JAN 6, 2025
Backblast! No rain, no pain
WARMUP: Some of the usual windmill, IWs, etc THE THANG: The rain was light but steady throughout and it didn't scare off any of the pax. 36 degrees and wet -- I'm grateful anyone showed up but I was especially grateful…
JAN 6, 2025
Backblast! Just another day at the Badger
WARMUP: rolled in hot! 4:59 to be exact. Quick disclaimer and we did windmills and imperial walkers then held plank while I read the HERO WOD biography THE THANG: moseyed to pull-up bars and instructed the following…