backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,186 backblasts mention “su”
THE COACH'S BOX · SEP 5, 2024
Backblast! Bord of Pain OG
WARMUP: Run to back of school mixed in a few butt kickers, toy soldiers and high knees THE THANG: OG Board of pain with a twist. No one has ever and dare I say will never complete the board in 45 mins. With that being…
THE RANCH · SEP 5, 2024
Backblast! Not Much Running Wild At The Ranch
WARMUP: Run over to the middle school, around the loop to the flag. Windmills, Imperial Walkers, Squats, Dead Lifts, Plank, Downward Dog, Up Dog, Merkins, Mountain Climbers, Peter Parkers, Merkins THE THANG: With just…
CLYDESDALES · SEP 4, 2024
Backblast! The hump day run(s)
WARMUP: Rolloff and YHC put in some pre-run miles and Bandcamp ran to the AO from home. Besides that just the standard jaw/mouth warmups aka a lot of mumblechatter THE THANG: 4ish mile route - head across I77 and take…
RING OF FIRE · SEP 4, 2024
Backblast! I cant hear you??? Decibel to the Rescu
WARMUP: Did lap around the track Did some warm up COP Then mosey to sugar creek THE THANG: Burpees merkins squats in between bear crawl crab walks and crawl bears Mosey to playground Dora with 50, 100, 150 MARY: One…
COLOSSEUM · SEP 3, 2024
Backblast! Recycled
WARMUP: SSH, windmill (lots of moaning), merkin, honeymooner, down dog THE THANG: Over by the track between the two schools we had 5 cones setup along one of the straight away. Starting at the first come you are to…
SNAKE PIT · SEP 3, 2024
Backblast! The Quad Burner
Mozy around parking lot. Windmills. Merkins. Mountain climbers. More merkins. Mozy with bell down the hill towards the bus drop off. At every light stop and a chest and leg exercise. I chose 10 chest press and 10 curtsy…
BLOCK PARTY · SEP 3, 2024
Backblast! The Grand Old Duke of York
I usually only write anything here to make Band Camp happy, since he's the only one that reads these, but I am trying to turn over a new leaf, because I do believe in the value of a BB, which is why I write my idiot…
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…
THE FORT · AUG 31, 2024
Backblast! Four corners and dropped passes
WARMUP: SSH, Moroccan night clubs, Trucker not approved windmills, mountain climbers THE THANG: started with one lap around WEP to get our blood pumping then back to start to assume the plank position. Did four reps of…
SLOW BURN · AUG 30, 2024
Backblast! Stone Cold Crazy
Nine men met at the Fort Mill Lowes for 45 minutes of Slow Burn to get ready for the weekend. Here's what they did: THE THANG: The Pax were disclaimed and then mosied around the parking lot until we found a good spot…
DAWN PATROL · AUG 29, 2024
Backblast! Leadership Isn't Easy and That's Why F3
WARMUP: some chatter about morning mental state, college kid stress, and a weird smell in Kingsley. Then we launched. THE THANG: A lap around Kingsley for 1 mile 11s of Derkins and Dips A lap around Kingsley for mile 2…
THE COACH'S BOX · AUG 29, 2024
Backblast! Next Play!
My SL bro had the Q stick for Soul2Sole this morning so we planned a mini convergence the night before... WARMUP: Dynamic warmup including some mosey, some toy soldiers, high knees, and butt kickers Then met with the…
THE RANCH · AUG 29, 2024
Backblast! Round Up the Cattle
Since it's The Ranch, I wanted to do something Yellowstone-inspired. This was my attempt. I can't say my "best attempt" with a straight face. WARMUP: Run a lap around the campus (about .8 miles), then some SSH and…
SOUL TO SOLE · AUG 29, 2024
Backblast! S2S meets the coach’s box
WARMUP: rucks up THE THANG: ruck towards FMHS, approximately 0.75 miles, the night before I had talked to Badlands to meet with the coach’s box crew at the hill by the football stadium so we can share our gear. Quick…
KITCHEN SINK · AUG 28, 2024
Backblast! Use your manners
WARMUP: mosey around loop with dynamic stretching at times. THE THANG: ssh,alternating lunges, squats, 45 degree lunges, elbow to planks, walk outs with squat, burpees. Mosey in formation to back of school 7s squats and…
BUSHWOOD · AUG 28, 2024
Backblast! Waxed at Bushwood
WARMUP: long mosey, windmill, imperial walker, hillbilly, downward dog, honeymooner THE THANG: 11’s on a big hill- merkin and squats Mosey back to COT for board of pain w music. 5 exercises x 30 Reps of everything. Tons…
CLYDESDALES · AUG 28, 2024
Backblast! Kindley Run
WARMUP: run THE THANG: Route. Run to new Kingsley down to Sunbelt Parking lot back up accross 160 to run the Old Kingsley loop and back to new Kingsley. Most of the runners stayed doing loops and the new Kingsley…
RING OF FIRE · AUG 28, 2024
Backblast! IronPAX week -1???
WARMUP: lots of stuff to get everyone loose THE THANG: Cindies at the bottom of the hill by elementary school. Called 11s on the hill with Manmakers at the bottom and Leg lifts over your head at the top while holding…
CURRAHEE · AUG 27, 2024
Backblast! uncle visits Currahee
Was greatful for the opportunity to lead since I've been on the IR with my foot. Minimal miles were the target while still trying to improve mental toughness in the PAX. WARMUP: BOSSmen special. Super slow windmills…
SNAKE PIT · AUG 27, 2024
Backblast! Cyclops doesnt disappoint
WARMUP: Jog and a variety of stuff THE THANG: Dora 50 swings 100 squats 150 hammer curls 100 bent over rows 50 swings Pax called tabata 45 sec on 15 off Back to COT MARY: 1 min to finish off the clock ANNOUNCEMENTS: COT:
THE BALLROOM · AUG 27, 2024
Backblast! (Tony romo voice) that’s a lot of monke
WARMUP: windmills, produce pickers, imp walkers - in cadence them moseyed to the football field THE THANG: rounds of suicides on the field Starting at goal line, run to 10 yard line and do 10 reps, run back to goal…
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…
FLIGHT PLAN · AUG 26, 2024
Backblast! Great bootcamp weather for a run (10 de
Walmart Route
THE ARMORY · AUG 26, 2024
Backblast! Lots of Swings and Man Makers with a fe
WARMUP: Some SSHs, Windmills, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan nightclubs and then a short mosey with the bells to the front loop THE THANG: Escalating cumulative ladder with a lap between…