backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,186 backblasts mention “su”
SLOW BURN · NOV 1, 2024
Backblast! The Pusher
WARMUP: Parking Lot Mosey, 20SSH IC, 15 Imperial Walkers IC, 15 Hillbilly Walkers IC, 20 Moroccan Night Clubs IC, Plank & stretching THE THANG: Starting at Carolina Pavilion Sign, run to 1st light pole - 20 Merkins, 20…
DAWN PATROL · OCT 31, 2024
Backblast! Dora stairs baby
Beauty of a morning! We hade 4 PAX show for latest edition of dawn patrol WARMUP: run. Then usual suspects of warm up. THE THANG: part 1 - bear crawl/merkin - Crawl bear/CDD - lunge walk squat Part 2 - Dora 100 Merkin…
LAZARUS · OCT 31, 2024
Backblast! Halloween House Party
WARMUP: Mosey to the back lot Side Straddle Hop x 25 Windmills x Most ever done Cherry Pickers x 10 Moroccan Night clubs x 10 Merkins x 10 THE THANG: High knees Lunges Nur sprints x 3 Karaoke The Pax pulled exercises…
THE COACH'S BOX · OCT 31, 2024
Backblast! Zombie Survival Training 2024
After a great deal of research it was time to train the PAX in the rules of surviving the zombie apocalypse WARMUP: Rule #7 - Limber up Mosey around the concrete football field 10x Windmill 10x Cherry Picker THE THANG…
THE RANCH · OCT 31, 2024
Backblast! By way of instruction... The Ranch. Hal
WARMUP: How do you know you're just getting started? Well, Band Camp tells you that you are taking too long with the disclaimer and such. But there was an FNG and I wanted to be a good example. I have no idea what…
RING OF FIRE · OCT 30, 2024
Backblast! The Big 4-2 Birthday Beatdown
After it was announced that there was an FNG, I felt like I had to be a little more through on our disclaimers, especially with the Nations Leader there. So, disclaimers and 5 core principals were given to help the FNG…
DAWN PATROL · OCT 29, 2024
Backblast! Sunrise Inspiration
THE THANG: Rucked DT FM and FMGC Slack is giving me fits so this is all I'll get entered COT: yes or course!
THE BALLROOM · OCT 29, 2024
Backblast! The Ballroom Nine
THE THANG: After a quick disclaimer, we moseyed to the track around the football field for COP: SSH x 10, windmill x 10, squat x 15, wide arm merkin x 7/hold/mountain climber x 15/hold/right-left arm-leg high. Hillbilly…
AMERICAN JACKAL · OCT 28, 2024
Backblast! Tour and More
WARMUP: Mosey to back lot --> WM, CP, HBW, yoga-esque stretch -> Mosey to islands THE THANG: Appetizer --> 10 Big Boys, 15 Merkins, 20 Sumo Squats --> Lunge Walk to next island --> Repeat x 3 Mosey to top of hill via…
SWEEP THE LEG · OCT 28, 2024
Backblast! lezzzzz go
DOAH wanted his teeth kicked - I tried to oblige WARMUP: count off - head towards baxter. Stop at 160 and Front street stoplight for 16 IC monkey humpers and 16 IC goofballs - wave to passing cars and let them know we…
OCT 28, 2024
Backblast! The Donny & Birt
This was my make-up Q for having missed 2 weeks prior for being DR. WARMUP: SSH, Merkins, Moroccan Nightclubs THE THANG: The Donny: U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st…
THE HIVE · OCT 27, 2024
Backblast! OTB Hive 10/27
WARMUP: SSH, ImpWalk, ChPick, ImpSquatWalk THE THANG: Appetizer: 2x 400 m: 1st lap - look for landmines as you mosey… 2nd lap: Carioca & Nur Main Course: • Buy-in: 10 Lt. Dan (IC) ◦ OYO after this • EZ-50: Cocaine Bear…
OCT 26, 2024
Backblast! Dads/2.0 - Playground Obstacle course &
WARMUP: SSH, Windmills, Imp.-Walkers, Ch.-pickers. Disclaimer including why F3 & why they're 2.0's THE THANG: Phase-1: Obstacle Course: #Reps = age of 2.0 (kid) 1. Entry: dad’s and kids – Burpee (#Reps = kids age for…
ALCATRAZ · OCT 26, 2024
Backblast! Full Moon Fever
A dedicated 3 met at Runde to kick off a beautiful SC fall Saturday. Here is what they did. THE THANG: Mosey out of the park, jog a loop on Windward Drive, and circle up by the basketball courts for COP. All in cadence…
THE FORT · OCT 26, 2024
Backblast! Sandbag Stations @ the Fort
WARMUP: SSH , Moroccan Calf Raises, Windmills, Merkin-jacks , LSSq, Shoulder Circles THE THANG: Station 1: Sandbag (3 rounds AMRAP; 1 min on, 30 s off) • Sandbag Cleans Pull-through • Sandbag Squat-thrusters Carry to…
SLOW BURN · OCT 25, 2024
Backblast! No Run Broga
Kick things off with a brief story thanks to Destiny‘s text message. We only had one rule today no running anyone who ran would have to do a Burpee. Flounder was the only taker the bury that is We did a brief broga…
DAWN PATROL · OCT 24, 2024
Backblast! Shaking off the Q Dust
WARMUP: Mosey to Sunbelt parking lot for: Merkins (30), Side Straddle Hop (15), Windmill (10), Imperial Walker (10), Hillbilly Walker (10), then cross the parking lot with Lunge Walks, Standing Jumps, and more Lunge…
THE COACH'S BOX · OCT 24, 2024
Backblast! Cindies Dora | Q4.2 Schooling
Mosey to grab Cindies THE THANG: Cindy Dora Dora 1 - 200 swings - 100 goblet squats - 50 man makers - Partner runs lap Dora 2 - 100 Merkins - 50 Squats - 25 Burpees
SNAKE PIT · OCT 22, 2024
Backblast! Bell Busters
Warm-up: SSH x 15 Penny Pickers x 10 Imperial Storm Troopers x 10 Arm Circles The Thang: 15 exercises, adding an exercise each round. Each exercise is done with the number of reps being the round for that exercise. So…
THE BALLROOM · OCT 22, 2024
Backblast! Guys don’t curtsy
Kept it simple, a little mosey warmup then did some crazy curtsy lunges. A lot of them. Butt was sore for days. Lots of leg exercises to help with running for later in week. We also did a good bit of an work. Finished…
AMERICAN JACKAL · OCT 21, 2024
Backblast! 100’s
WARMUP: SSH, Imperial Walkers, Windmill THE THANG: It’s been said that a real man can do 100 burpees in 10 minutes so we put it to the test. Thang 1 100 Burbees in 10 minutes . A timer was set for 1 minute intervals…
SWEEP THE LEG · OCT 21, 2024
Backblast! Lieutenat Dan's Braden Speedsters
WARMUP: Mosey to Braden Pool 20 SSH THE THANG: Simple winkie to prep for running season. Braden Loop w/ 3 Pain Stations: (5 Lieutenant Dan's @ each) 1. Braden Pool 2. 160 & Braden Pkwy 3. 160 & Emory Ln. **4 loops &…
THE HIVE · OCT 20, 2024
Backblast! 1-Man OTB Hive-ing it up
WARMUP: SSH, MNC w/ calf-raise, Ch.Pickers, Imp. Walkers THE THANG: - 400m Carioca & Nur - 10 Lt. Dan - Cocaine-Bear-Crawls end zone-50 - @ 50: 25 LBC, 25 BBSU, 25 heel-tap( 4ct), 25 Hello-Wheezie - 50-EZ…
THE FORT · OCT 19, 2024
Backblast! Old school at the Fort
The Fort is where it all started…need I say more. For many of the Pax of the Fort, this was their first post and it set the tone their journey since that time. While the Fort has multiplied many times over since it…