backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,183 backblasts mention “su”
MINNOW POND · THU AUG 20
3 exercises on repeat...for 4 miles
WARMUP: Non existent THE THANG: Super simple...running with push-ups, V-ups and American Hammers. At every stop, the PAX would perform: 5 V-Ups, 10 Merkins, 15 American Hammers Here's the route we took: Up Massey and…
DAWN PATROL · THU AUG 20
Every Second Counts
WARMUP: Blue took the reins and rocked his first leadership effort as a pax of The Fort! SSH, Windmill, Merkin, etc THE THANG: Pax moseyed to the parking garage at Sunbelt Rentals (The Forbidden Zone according to…
SEABISCUIT · TUE AUG 18
Hunting for hill$$$$
WARMUP: not even a chance THE THANG: run to the end of trinity ridge - dream about what people must do to live in such big houses MARY: never met her ANNOUNCEMENTS: newsletter COT: yup
DAWN PATROL · TUE AUG 18
Blast Coupon
WARMUP: buttkick, high knees, karaone THE THANG: Run up to parking lot and did following exercises 10 counts 1) side str hops 2)imperial walker 3) Hillbilly walkers 4) moraka night club or sun god run up to big parking…
COLOSSEUM · TUE AUG 18
Colosseum...The Return
WARMUP: You should've done that & stretched prior to launch. THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series: Wide-Arm, Diamond, Regular…
SNAKE PIT · TUE AUG 18
Bunny Hill
We had 3 this morning at The Pit of Snakes for some bell hill work. Thang: 20 Swings 20 OH Presses 20 Squats 20 Flutters Run up the hill by the HS entrance. We did 5 rounds. Over to the lot near COT for murder bunnies…
RING OF FIRE · MON AUG 17
US Navy SEAL Feeks
Began with a short run Warmup: SSH, Windmills, Imp Walkers, low slow squats, peter parkers, plank stretches. Thang1: Bobby-Bears: do 5 bobby hurleys, bear crawl to next light pole, repeat for a total of three…
THE ARMORY · MON AUG 17
Sweaty Monday
WARMUP: briefly THE THANG: Double 11s (22s?) 1. upright row/ tricep ext Suitcase carry to other side 1. Clean/front rack squat E2MOM 1. 10 swings 2. 10 alt upright pull 3. 10 goblet squat 4. 10 merkins Buddy curls…
FLIGHT PLAN · MON AUG 17
Welcome Baby Owen!
WARMUP: oyo THE THANG: Harvest pointe Market street Cross Sutton to Founders st Straight onto Settler heights dr Straight onto Stratford run dr Cross new gray rock to Harvest pointe Down to the end and back 4mi MARY: no…
THE FORT · SAT AUG 15
A Smokin Swinging Beatdown
Warm-Up: SSH – 25 IC Imperial Walkers – 20 IC Hillbilly Walkers – 20 IC Moroccan Night Clubs – 15 IC Windmills – 10 IC Strawberry Pickers- 10 IC Cheese Shredder The Thang: 1. Swinging Time: (Mosey between each swing on…
6@6 · SAT AUG 15
@6@6officialtherealthisone
WARMUP: guessing who was getting extra credit THE THANG: running mostly MARY: various shenanigans and rounding off runs ANNOUNCEMENTS: heart walk thing, talk to Sasquatch, everybody will be there COT: coffee at Panera…
THE FORGE · FRI AUG 14
Ring Around the Rosie
WARMUP: ## 1. DYNAMIC WARMUP (10-12 min) - Imperial Walkers x10 IC - Bend & Reach x10 IC -Windmill x10 IC - Short warmup jog **20 yards, non-stop, down and back:** - High knees - Butt kickers - Walking world's greatest…
THE COACH'S BOX · THU AUG 13
45 into 30
WARMUP: Yea, YHC ran in 2.3 miles, but not all the PAX did THE THANG: ran to do some Bulgarian Split squats, but saw Marty Byrd coming in late. So, we went to pick him up. Highlight: Bear Crawl the band practice lot w/…
Q SOURCE · WED AUG 12
Q3.6 Persuasion
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE FORGE · WED AUG 12
A VQ and Lessons in Teamwork
Eagle Claw's VQ!!! WARMUP: Eagle Claw led. Start right at COT, no mosey, circle up for: - 20 SSH - 10 WM - 10 IW - 10 MNC - 10 cherry pickers Everything 4 count as usual. Then mosey over to the nearby Grace Presbyterian…
DAWN PATROL · TUE AUG 11
Warning Lights
WARMUP: a series of exercises with 1 rep (yes, DOAH, ONE rep!) plus some moseys and other movements around the loop to the playground THE THANG: The main event theme was Blue Ridge Relay training in the form of hill…
COLOSSEUM · TUE AUG 11
Moving up
WARMUP: ssh, iw, hbw, windmill, cherry pickers THE THANG: Mosey around TCES drop off line and back to beginning of GHMS loop. 4 corners in GHMS car line loop Station 1: 40 mtn climbers Station 2: 40 reverse lunges…
THE FORT · SAT AUG 8
Chicken wing progression and playground Dora
Musical warmup: 1. https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37) 1. Base = Imp. Walkers 2. Chorus: fruit pickers 3. Solos: Big Arm circle 4. Short loop mosey, while Q queued up next tune…
SLOW BURN · FRI AUG 7
3 corners Board of Pain
WARMUP: SSH, mountain climbers, peter parker, parker peter, wind mills, Cherry pickers. Mosey 100 yards, stop. LBCs, AHs, mosey to board of pain. THE THANG: board of pain - 20 Merkins - 20 Squats - 20 LBCs - 20 CDD - 20…
THE HIVE · FRI AUG 7
Hive suck fest
WARMUP: quick mosey, side straddle hops, merkins, low slow squats, swings. THE THANG: Quick ABC practice. 5 rounds each arm with 5 swings in between. 11s: Front rack squat & upright row 10 min 100 snatch test with a…
MINNOW POND · THU AUG 6
Link street on my heart
Written by DOAH in slack: [commentary by Band Camp] Heart Breakers: Cubbie and almost Crystal Lake, but he uncommitted sometime last night… The Thang: Route attached [was attached in slack, you could look up today's…
DAWN PATROL · THU AUG 6
It's not 'negative', its 'eccentric'
WARMUP: windmills, produce pickers then mosey to Kingsley Springs corner monsters, knee grabs, arm stretches to lakeside benches THE THANG: C.H.I.P.S. and Dips Complete 20 reps each of exercises, in cadence, followed by…
THE COACH'S BOX · THU AUG 6
Agility & Catharsis at CB
WARMUP: motivator (8), mosey 100 yd., imperial walker-IC, Nur to corner, cherry picke-IC, mosey 100 yards back, windmill-IC, Nur to rally point for Thang THE THANG: 5-Each/Nur back 1 foot Forward hop (R/L) 2 foot side…
KITCHEN SINK · WED AUG 5
Start with Station #3
Last time I Q'd the Kitchen Sink we only used 1pc of gear. Needed to up my game for this Q to live up to the name Kitchen Sink, gotta bring more gear, so we used 3pcs. this go around - Ruck, SB, & KB. WARMUP: Started…