backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,186 backblasts mention “su”
AUG 26, 2024
Backblast! Folds of Honor
WARMUP: Honored corporal Brock Buckner and the Folds of Honor Foundation. Got some work in with SSH, windmills, tappy taps, overhead claps, honey mooners, light merkins, etc THE THANG: pull up work at the bars, then…
TRAINING GROUND · AUG 25, 2024
Backblast! Back to school
WARMUP: THE THANG: 3.4 miles down to Gold Hill Elementary and up the back hill towards Walmart. Turn around and take a more scenic route back. MARY: ANNOUNCEMENTS: Christmas party, golf tournament COT: prayers for my M…
THE YARD · AUG 24, 2024
Backblast! Get up stand up... Stand up for your ri
WARMUP: SSH x 24 IC, MNC x 24 IC, Windmills x 8 IC, Imp-Squat-Walkers x8 IC, Hillbilly Walkers x 24 IC Plank Series (8 count holds once in position): Straight, Right, Left, Straight, So.Gentleman, No. Agressor Finish w/…
THE FORT · AUG 24, 2024
Backblast! Hill Sprints with beautiful sunrise
WARMUP: - SSH / WM / IW THE THANG: - hill sprints: 50%/75%/100% - 7's up the hill: burpees+big boys / mode of transport = backwards uphill run - jack webb: 1:4 / merkins + OH clap - hill sprints: 50%/75%/100% MARY: …
THE HIVE · AUG 23, 2024
Backblast! 4 painful cornera to get to!!
WARMUP: SSH, KB Plank pull over, swings, Merkins, Mnt climbers, Jump squats THE THANG: 4 corners at the main parking lot. Each corner has 2 exercises, plus one more exercise (5 men makers) along the longer side of the…
THE RANCH · AUG 22, 2024
Backblast! The Ranch/ Tour of the Campus, small Me
WARMUP: Merkins, Side straddle Hop, low slow squat THE THANG: Ran all of Spring Field campus with multiple pain stations and lots of steps ( Dips, 3 burpees, Bear crawl, with 3 Merkins stopping at each cone, and…
KITCHEN SINK · AUG 21, 2024
Backblast! Drive By Complaints
COP Mosey with dynamic warmup 5 min SANDOOM AMRAP 12 Minutes 10x SB OH Strict Press SB Good Morning/Dead Lifts SB Back squat SB Clean At end of timer, grab SB and move to field for second set of work. Moving Sandbag…
RING OF FIRE · AUG 21, 2024
Backblast! Cha-Ching's Legacy
So, https://f3thefort.com/2020/01/17/black-diamond-at-the-one-word-convergence/, because they guy would lay ridiculous beatdowns. And there's just no need to reinvent the wheel. It's already round and works really well…
SEABISCUIT · AUG 20, 2024
Backblast! Sea-bis-quick
WARMUP: um- Nope THE THANG: Run thru Middle School and CRHS and check on SnakePit to be sure they were accelerating. MARY: um-nope ANNOUNCEMENTS: COT: Yes - Fantastic Discussion
COLOSSEUM · AUG 20, 2024
Backblast! Another Dora… more reps and sandbags
WARMUP: Descending ladder from 6-1 - squats - Incline merkins - Step ups - Box jumps - Dips THE THANG: partner carries sand bag around second set of basketball goals and back while other partner does reps, then switch…
THE BALLROOM · AUG 20, 2024
Backblast! Dirty McDeuce - sans SpaceX Launch
WARMUP: Run down behind school, outside of the gym for COP warm-up: - SSH - Windmills - Imperial Squat Walkers - Mosey up toward south side of school with butt kickers, high knees, shuffle left/right. THE THANG: Slow…
AUG 19, 2024
Backblast! #eastwardexpansion - OTB with PLC
- Partner Bear crawls and running. - nuR uphill - bball court legs: squat variety and lunge walk - Life’s a bench: chest and upper body burner - Jailbreak - Mary Parking Lot Coffee (PLC) post-COT
AUG 19, 2024
Backblast! Amory
Work Hard to become better! WARMUP: N/A THE THANG: Kettlebell workout 10 Thrusters Riffle carry to pain station 25 Kettlebell swings Riffle back to starting point 10 Thrusters Riffle carry to pain station 25 Lunges…
FLIGHT PLAN · AUG 19, 2024
Backblast! Running amongst the AOs
WARMUP: THE THANG: ran through Baxter to front st, out to 160, through the earthfare lot to the turnaround at Gold Hill Middle - 4.5 mile round trip MARY: ANNOUNCEMENTS: COT:
AUG 19, 2024
Backblast! Tellier & Griff- We Get To
YHC substituted Q'd and put this together so that we could honor a few of our fallen, remember that we get to and have a little IronPax prep. WARMUP: 10 SSH, 5 Windmills, 10 Moroccan NC's THE THANG: First was for…
6@6 · AUG 17, 2024
Backblast! Tortoise and Hare pre-yog
Accepted this Q invite before I realized it was same day as the Tortoise and Hare CSAUP. No worries - all bad decisions can be compounded with other bad decisions so decided to let her rip. A few PAX were out running…
THE YARD · AUG 17, 2024
Backblast! Spicy Prep Work for the Tortoise&Hare
WARMUP: Salutations and Disclaimer was shared. Mosey on to the back lock for some warm up movements: 10 Reps Each all done in Cadence Morrocan Night Clubs Over Head Claps Wind Mills Cherry Pickers (aka produce pickers)…
ALCATRAZ · AUG 17, 2024
Backblast! Annual lake day at Alcatraz
WARMUP: The Regular THE THANG: running along Marquesas Ave with pain station at each road with some swimming in lake Wylie MARY: ANNOUNCEMENTS: COT:
AUG 16, 2024
Backblast! Shoulders of Pain
WARMUP: Mosey- Circled up. SSH, windmill, moracin nightclub, Cherry pickers, Mosey some more. THE THANG: ( Mosey 1/2 mile out )Max reps for (2 minutes x2) Merkins, CDD, dips, Heels to heaven. Finished up with 50 yard…
VARSITY · AUG 16, 2024
Backblast! Dude Where's My Car
I've wanted to do this workout for YEARS! I was always worried we wouldn't have enough time to do it. WARMUP: 10 SSH, 5 Windmills THE THANG: The Dude Where's My Car workout is to do a rep in every parking space in the…
BUSHWOOD · AUG 16, 2024
Backblast! Tol much running
Too much running??? Light jog with shuffles and karaoke SSH, Windmills, MNC’s, Cherry Pickers Mosey to top parking lot 4 corners - 15/10/5. Merkins/Big Boys/Squats/Flutters. Jack Webb Workout - 1 merken 4 Arm Extensions…
THE HIVE · AUG 16, 2024
Backblast! Hive 9th Birthday
We gathered strong for a kettlebell celebration WARMUP: Happy Hour led THE THANG: Airborne had 10 minutes of EMOM ran a lap Band Camp had 10 minutes of EMOM (Free Smells splashed a little root beer cause he's 19) ran a…
DAWN PATROL · AUG 15, 2024
Backblast! Deck of cards
THE THANG: Deck of death (cards). 4 suits. The suits were merkin, LBC, Squat and burpees. 104 reps per. We got several flushes. They were “the hate”. But hated so good! COT: mental health
AUG 15, 2024
Backblast! Star fish
WARMUP: run around downtown with a few stops along the way with a variety of exercises until we got to the initial point of the starfish THE THANG: center point with 5 burpees every time that we go back to that point…