backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,186 backblasts mention “su”
THE RANCH · AUG 15, 2024
Backblast! Metal troll house to the pink palace an
All w/in this doc: Done this way so you can access Links to obscure covers of familiar tunes... you are welcome... https://docs.google.com/document/d/1Cutvl2kKq-p9NHQ9R5rJOvOc_lYE4X53AtXmtxePjzE/edit?usp=sharing
SOUL TO SOLE · AUG 15, 2024
Backblast! Miles and Merkins
WARMUP: none THE THANG: 3.4 miles with two sets of 25 merkins MARY: ANNOUNCEMENTS: golf tournament Oct 28th. Need donations for prizes or donations of prizes COT: prayers for my M’s surgery
KITCHEN SINK · AUG 14, 2024
Backblast! The Toddler Carry
WARMUP: windmill, imperial walkers, low slow squats, SSH THE THANG: 11s with squats and overhead press. 3(ish) "catch me if you can" laps around the parking lot with 3 Burpees for the chaser MARY: 1 minute push up…
CLYDESDALES · AUG 14, 2024
Backblast! Can BAMA Stop the Run?
WARMUP: Disclaimer Provided, Pax Count, and Routes Shared THE THANG: Some did trails, some did their own thing, most went on the "Alabama Run". MARY: She was missed ! ANNOUNCEMENTS: Tortoise & The Hare, Read Your…
DAWN PATROL · AUG 13, 2024
Backblast! Burpees disruption
WARMUP: Birthday cupcakes from Harry Cary THE THANG: Rucked Whiteville Park hood with a stop every 5 mins for burpees. ANNOUNCEMENTS: Tortoise & Hare COT: Yes, 5th core principle
CURRAHEE · AUG 13, 2024
Backblast! Deck of Cards
WARMUP: 1 mile run w/o ruck THE THANG: Deck of Cards workout with ruck Hearts = Manmakers Diamonds = Squats Spades = Ruck Swings Clubs = 4 Count Flutter Jokers = Overhead ruck carry to a cone and suitcase carry ruck…
BLOCK PARTY · AUG 13, 2024
Backblast! Club 813
What a way to start my 50th birthday. Short mosey run Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker petes; plank stretches --mosey Run to awesome parking lot…
THE ARMORY · AUG 12, 2024
Backblast! Zero Running
WARMUP: Windmills, Torso-twist, Hillbilly Walkers THE THANG: 1. 200 Kettlebell swings with 2 burpees every 90 seconds 2. 21- Burpee Jump Overs and 21 two-handed clean and press, 15- Burpee Jump Overs and 15 two-handed…
AUG 12, 2024
Backblast! The Bradley
0500 Honey Badger A great group of HIMS descended on NAFO to start their week like a Hero. Warmup 20 SSH IC 10 Windmill IC 20 Mnc Climbers IC Stretch Run to the Pull Up Bars “ The Bradley” 100 meter sprint 10 Burpees OR…
THE FORT · AUG 10, 2024
Backblast! Rabbit and Turtle Training
8 men showed up at the park. Promise made, no roaming is the wet field. Warm-ups: SSHs, Imperial Walkers, Windmills, Plank, PP, Merkins,PP, more merkins. Next, stroll around the park. Partner 1 farmer carried sandbags…
SLOW BURN · AUG 9, 2024
Backblast! Going for the Gold!!!!
8/9/24 Slow Burn Q Warm-Up Start with the Mission statement, 5 Core Principles, the injury disclaimer. Today’s beatdown theme will be Summer Olympics trivia. Various Quad/Leg/Glute stretches 15 SSH IC, 15 Tappy Taps, 10…
DAWN PATROL · AUG 8, 2024
Backblast! When the Storms Come
WARMUP: a pre-workout chat with two FM cops sheltering from the storm THE THANG: We roamed Kingsley in the windy rain thrown at us by the remnants of Hurricane Debby. Multiple laps around the development including a few…
LAZARUS · AUG 8, 2024
Backblast! Debby downer
WARMUP: since it was pouring we ran over to the movie theater to do the warmup and the thang… Typical warmup THE THANG: Tabata routine… 4 rounds Step ups r leg Step ups l leg Derkins Irkins Dips SSH BOMB JACKS BURPEES…
THE COACH'S BOX · AUG 8, 2024
Backblast! Miss Deborah's Wetness
WARMUP: MNC, SSH, Imp. Squat Walkers, mosey to Gym entrance THE THANG: deck O’Cards. A-10 (OYO): Hearts= LBC Diamonds= air Squats Spades= Box Cutters Clubs= CDD Face Cards (IC) Jacks= Mike Tyson x 10 Queens= Lt. Dan x 5…
THE RANCH · AUG 8, 2024
Backblast! 5 men, no Ark…
It wasn’t so much the heat, as the humidity that was out in force… due to that we drove over to the front of the middle school instead of the typical mosey. WARMUP: SSH, Cherry Pickers, Imperial Walkers, Hillbilly…
KITCHEN SINK · AUG 7, 2024
Backblast! Awkward Weight At The SInk
WARMUP: Jog around the parking lot followed by a few exercises. THE THANG: 1min of each of the following: Ground to overhead Over the shoulder toss SLOW asymmetrical farmers carry. With sand bag in one hand, we'll walk…
SNAKE PIT · AUG 7, 2024
Backblast! DR weinke from Dallas
Warm-up (5 minutes) - SSH: 1 minute - Arm circles: 1 minute - Bodyweight squats: 1 minute - High knees: 1 minute - Mountain climbers: 1 minute Main Workout (35 minutes) - Kettlebell swings: 1 minute - Goblet squats: 1…
BUSHWOOD · AUG 7, 2024
Backblast! When the date meets burpees: 8/7 = 87!
WARMUP: - SSH / IW / WM THE THANG: - rollercoaster up the hill with 5 stops, increasing rep count per stop: 10 / 20 / 30 / 40 / 50 - exercises: squats / MC / LBC / AH - every 5 min: 1min rest = 10 burpees! - some extra…
CLYDESDALES · AUG 7, 2024
Backblast! Whoops
WARMUP: THE THANG: 160 into fort mill, left on main, turn around at old Hardee’s for 3, go up to summersby for 4.5 MARY: ANNOUNCEMENTS: COT:
RING OF FIRE · AUG 7, 2024
Backblast! Ring of Jellystone Fire
WARMUP: MNC, Imp Squat Walkers, ChPickers, SSH, Mosey to Cinderblocks THE THANG: (*structure based on Beakers beatdown from 7/10/24- thank you bro!) Each round, Home to base(s) & back Home: Cind-urpees (AKA Man-Makers)…
BLOCK PARTY · AUG 7, 2024
Backblast! Webb-o-Rama Around Downtown
Mosey to a nearby parking lot: WARMUP: - SSH - Windmills - Imperial Walkers - Squats - Mountain Climbers Mosey to the park across from Little Caesars . THE THANG: 4 cones set up along path heading from Millstone Park…
AUG 6, 2024
Backblast! Full buffet at the Corral
WARMUP: Dynamic warm up of 10 count exercises while moving through parking lot Wrapped up with some wall work Dips, Step ups and Derkins THE THANG: Tega Cay Zipper 9 lanes through parking lot, perform the following at…
DAWN PATROL · AUG 6, 2024
Backblast! back to school special
WARMUP: some mumblechatter THE THANG: ruckers - 2ish mile loop down to WEP and on the trail to Harris St Park and back towards Printshop and back to Veterans Runners - 4.5 mile loop through main street into zipperland…
AUG 6, 2024
Backblast! Anyway but the stinky dumpsters
WARMUP: We did dynamic warm up Some moseys some wall work and then back to main parking lot THE THANG: 9 lanes 10 Merkins, 20 Squats, 30 LBCs at top of each lane run to next one MARY: Plank on curb PAX bear crawl to…