backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
225 backblasts mention “Über”
KITCHEN SINK · DEC 11, 2024
Backblast! Pillars of Pain
Lots of rain this week, but it didn’t prevent the three men from tackling a sandbag workout. We set our bags down for warm-ups (SSHs, IWs, WMs). Big lap around the field and back to the front of the school. Sandbag…
DEC 10, 2024
Backblast! Soggy Day at the Golden Corral
WARMUP: After a quick disclaimer, we moseyed around the shovel flag, picked up Olaf who was running a bit late, and made our way to the First National Bank to get shelter under their drive-through. THE THANG: COP (all…
ALCATRAZ · DEC 7, 2024
Backblast! No more burpees….sort of.
WARMUP: mosey to fire station lot Windmills, low slow squats, imperial and hillbilly walkers and seal jacks all in cadence with a few burpees in between exercises - but just a few. YHC said no more burpees - but YHC…
KITCHEN SINK · DEC 4, 2024
Backblast! Blasting backs for peggers
WARMUP: A brisk jog that left the Q too winded for the rest of the stretches and exercises to be called correctly. The pax held strong and performed them correctly anyways. THE THANG: Four corners of pain consisting of…
ALCATRAZ · NOV 30, 2024
Backblast! Murder Bunnies pre-season
WARMUP: a short mosey followed by The usuals with some Apollo Ohnos thrown in. THE THANG: mosey to the Pull Up bars, 5 PUs, 15 dips 10 Squats, run around to COT, 10 Merkins, 25 LBCs, 15 Apollo Ohon, back to PU bars. 3…
ALCATRAZ · NOV 23, 2024
Backblast! Towards the Sunrise
Mosey all the way to Windjammer park Stop along the way for COP (circle of pain) Did some exercises and yoga on the dock Great fellowship this morning. Beautiful weather. Not gloomy at all in spirit or in atmosphere…
ALCATRAZ · NOV 16, 2024
Backblast! Tour De Rock
WARMUP: SSH, 5 Burpees OYO, Squats, 4 Burpees OYO, Windmills, MNC, Mtn. Climbers, minimal Broga THE THANG: Yog around to baseball diamond. Lunge walk to 1st for 10 CDDs, Bear crawl to 2nd, 10 Squats, Lunge to 3rd, 10…
ALCATRAZ · NOV 9, 2024
Backblast! Up and Down
WARMUP: Uber started w Yog round main rd of Tega Cay and back to parking lot for all your favorites including SSH, night club brothers, and hammy and groin stretch stuff. THE THANG: Indian run to pull up boards 6 does 2…
NOV 8, 2024
Backblast! Humid in November
WARMUP: Ran a lap Reviewed F3 motto and core principles SSH, Imperials, Hillbilly’s, Cherry Picker, Windmill The Thang: Part 1: 20 - Bulgarian Pistol Squats Wall sits while each PAX Cubbie Crawls across the street and…
ALCATRAZ · OCT 12, 2024
Backblast! Ladder Burpee Fest
WARMUP: Warmup: all in cadence - 10 Moroccan nightclubs - 10 cherry pickers - 10 windmills - 10 hillbilly walkers - 10 low slow squats Mosey around park, stop to do 10 Merkins in cadence, mosey, 15 calf raises in…
KITCHEN SINK · OCT 9, 2024
Backblast! 4 Corners at the Sink
Fall weather is upon us with morning temps around 57 degrees and ready to work. YHC was excited for my VQ at the Kitchen Sink thanks to Farmers Only. I have a tendency to get stuck in a rut attending the same workouts…
OCT 8, 2024
Backblast! Curtain order
WARMUP: side straddle hop THE THANG: Indian run with burpees MARY: lots of different things ANNOUNCEMENTS: long duck runs slow COT: prayers for those in need Praises for the fellowship and all that it is.
THE ARMORY · OCT 7, 2024
Backblast! IPX … sort of
Warmup: 2 rounds of a Tabata 20 seconds work 10 seconds rest 1.SSH 2. Windmill 3. Merkins 4. Squats 5. Plank jacks 6. LBCS Next chunk of time A modified meatloaf massacre from a past IPX workout 20 reps of thrusters 20…
ALCATRAZ · OCT 5, 2024
Backblast! Chainz Return to Alcatraz
WARMUP: Django: SSH, Ch-Pickers, Windmill, MNC, (all IC) W/Chain: ChainKins, V-sits, Side-Plank-Pulses, Pickle-chain-pounders, Low Slow SquatCH, THE THANG: Partner Chain Lateral Raises, Partner Chain Front Raises Laps…
KITCHEN SINK · OCT 2, 2024
Backblast! Curtain rod?
WARMUP: mosey around parking lot, ssh, cherry pickers, hillbillies and imperials THE THANG: 21 squats 21 overhead press 21 burpee jump overs Grab your bag and do a lap 15 squats 15 overhead press 15 burpee jump overs…
ALCATRAZ · SEP 21, 2024
Backblast! Traditional Bootcamp
WARMUP: In moderate pace, side squats to field, then moving side straddle hops, bear crawl, seal jacks, crabwalk, press jacks, then repeat flight backwards to parking lot fence. THE THANG: We completed 7 flights of 5…
SEP 13, 2024
Backblast! Stockade Trifecta
WARMUP: SSH, WM, CP, IW, ground work. THE THANG: wall work, pendulum of pain with blocks MARY: some, plank hold ANNOUNCEMENTS: RYN COT:
ALCATRAZ · SEP 7, 2024
Backblast! 11 years and still counting.....
WARMUP: YHC on Q. Circle up. SSHx22, the following were in counts of 11. Windmill, Squats, Merkins, Mountain Climbers, Imperial walkers, Moroccan Nigh Clubs, Plank Jacks, Peter Parker, HillBilly Walker, Low Slow Squats…
SEP 6, 2024
Backblast! Tabata for 4
WARMUP: jog to Ace Hardware. SSH, Merkens, MNC, Wind mills, Cherry pickers, jog back to COT THE THANG: Tabata workout. 1 minute of the following planking for 10 seconds between exercises. Merkens, Big Boys, squats, CDD…
KITCHEN SINK · SEP 4, 2024
Backblast! Pull thru day
Started with some basic warm-ups then grabbed bags and headed over to baseball field. 2 cone workout. Cone 1 exercises: 10 over the shoulders, 20 pull thru, 10 clean and squats, 20 LBCs w/bag overhead, 10 walk over…
SEP 3, 2024
Backblast! Wicked Pissah Bootcamp
WARMUP: MNC’s x 25, 5 “Clam Chowders “ (10 ct/IC), ChPick, 4CCs, Imp Squat-Walk, 3 CCs, Hill-Walk. 2CCs, Windmill, 1 CC THE THANG: 7 laps around 3 Stations (finished 5 before time...), 25 reps all exercises, MOT changes…
AUG 27, 2024
Backblast! Partner work and back to the basics
WARMUP: SSH, Burpees, Merkins, Mt Climbers, Peter parkers. Run around the main building to the starting point. THE THANG: partner work accumulative count, parter one runs around half of the building and partner two…
ALCATRAZ · AUG 24, 2024
Backblast! Up and Down
WARMUP: SSH, Stretching THE THANG: elevens up and down two sets of hills. Monkey humpers, jump squats, Merkins, CDDs, hit up the pull up bars and also did some bench work dips and irkins MARY: yes ANNOUNCEMENTS: COT…
AUG 20, 2024
Backblast! Space X and Dumpsters (same?)
mosey, warm-up, imperial walker, hillbilly walker, OH claps, windmill, Freddie, dying cockroach, stationary lunge, travolta, mt climber. Not in that order, 12-20 reps mosey around back to some fresh air, four corners, 2…