backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,186 backblasts mention “su”
SWEEP THE LEG · AUG 5, 2024
Backblast! Bring em out bring em out
WARMUP: pre-run at 0445 THE THANG: braden loops - with 3 pain stations stop 1 - 20 squats stop 2 - 30 LBCs stop 3 - 20 merkins 3 to 4 miles by all MARY: a few core exercises ANNOUNCEMENTS: newsletter COT: yup
THE YARD · AUG 3, 2024
Backblast! The Yard - 3 Aug 2024
WARMUP: We did. THE THANG: There was a lot of back and forth down the field and back with 6-inch holds and exercises and such. Threw in some burpees, and partner carries, and bear crawls. It's all Julie Andrews and my…
ALCATRAZ · AUG 3, 2024
Backblast! Ladder of Pain to escape Alcatraz?
After a thorough professional disclaimer of an unprofessional Q, YHC unleashed the "Ladder of Pain" Warmup: Quick mosey around the baseball field then back to the parking lot. The Thang: Parking lot was where we stayed…
AUG 2, 2024
Backblast! Going Off Campus
Nine booters and one runner did the hard thing this morning. 92% humidity and a real feel of 76 degrees added a little extra suck to the fun this morning. Here’s what we did. - 10 Imperial Walkers (IC) - 10 Moroccan…
VARSITY · AUG 2, 2024
Backblast! Rasslin’ Endorsed
WARMUP: Clam Chowder x5, Cherry Pickers, CC x4, Hillbilly Walkers, CC x 3, SSH, CC x 2, Imperial Squat Walkers, CC x 1, Bomb-Jacks most IC THE THANG: mix of solo & partner work R1: Fireman’s Drag end zone to end zone…
THE HIVE · AUG 2, 2024
Backblast! Old Man Playlist
This morning I brought a little double trouble to The Hive. Each exercise perform 15x first round and 20x the second with a run half way and at the reset. It was a great sweat fest and I was feeling the humidity. Great…
LAZARUS · AUG 1, 2024
Backblast! summer camp
WARMUP: Mosey to theater parking lot for COP (SSH, fast LSS, reverse lunges, moroccan night clubs, mountain climbers) THE THANG: Start with mini-4 corners with lunge walk and bear crawls in theater parking lot, mosey to…
THE COACH'S BOX · AUG 1, 2024
Backblast! LR Clowncar beatdown
WARMUP: Disclaimer brought to you by Slow Jams then an introduction to my fellow CO Q’s and the theme of the beatdown, Accountability, was explained and what that means to me. Followed by some in cadence exercises and…
AUG 1, 2024
Backblast! Pole Postion
WARMUP: IW at Pike, LSS at gas station, MC at church THE THANG: From the corner of Harris Street & Ardrey to White Street (aka RT 160) & Ardrey, we ran to each telephone pole and did an exercise. Northbound there are 12…
SOUL TO SOLE · AUG 1, 2024
Backblast! Do the Shuffle
WARMUP: Gave the usual intro and then we got after it. THE THANG: We toured the longer Kingsley loop and the rucks stayed on the whole time. Starting from COT we had our first 10min ruck interval, 5min rucking followed…
KITCHEN SINK · JUL 31, 2024
Backblast! Taking our Lumps
We had seven for a somewhat comfortable beatdown at the Sink this morning. Here’s what we did: - Standing stretches (left, right, center) - 10 Windmills (IC) - 10 Imperial Walkers (IC) - 10 Low Slow Squats (IC) Mosey to…
CLYDESDALES · JUL 31, 2024
Backblast! Clydesdales went everwhere
Nice crowd today due to the anticipation of what the Q had to say. Set the route, and about 5 out of the 20 something took it. Others went wherever they wanted. Two things mentioned in COT: First- AirPods…Grab the case…
SNAKE PIT · JUL 30, 2024
Backblast! Calf Blaster with Bells
WARMUP: MNCs, 5x Mike Tysons, Ch.Pickers, 4x M.T.s, Hillb-Walk, 3x MTs, Imp. Walk., 2x MTs, Windmills, 1x MT THE THANG: 3 stations (ran out of time for 4th). First = Solo.... 2nd/3rd = Partner 1. (at Fences): RDL's with…
BLOCK PARTY · JUL 30, 2024
Backblast! Went Looking For The Stamp...Found It
WARMUP: Run to the pharmacy, wait, run to the old Hardees, wait. THE THANG: Captain Thor (1 BBSU : 4 American Hammers-rt side counting = 10:40) and yes, we found the Stamp. Run to the Town Hall Bldg for a plank series…
JUL 30, 2024
Backblast! Filthy Fifty on Old Farm Rd.
WARMUP: 15 SSH IC 10 Merkins IC Plank Warmup Honeymooner to Downward Dog Plank Jack's, Shoulder Taps 5 Burpees OYO Mosey to Old Farm Rd. THE THANG: Modified Filthy Fifty 6 Cone Stations along the road. Ladder Style …
LAZARUS · JUL 25, 2024
Backblast! Silver Screen Sweat-Fest
VQ?: No WARMUP: MNC’s x 25 5 “Clam Chowders “ (10 ct/IC), Imp Walk, 4CCs, HillBillyWalkers, 3 CCs, ChPick, 2CCs, plank-Jack w/ Merkin (IC), 1 CC THE THANG: 7 laps around 3 Stations, 25 reps all exercises, MOT changes…
THE RANCH · JUL 25, 2024
Backblast! 7/25 at The Ranch
WARMUP: Mosey to the back lot…SSH, LSS, cherry picker, merkin, Peter Parker, Parker Peter THE THANG: Mosey to parking lot near the track for a DORA…100 burpees, 200 squats and 300 LBC. MOT for burpees and LBC was bear…
SNAKE PIT · JUL 23, 2024
Backblast! Snake pit rises like a Phoenix
WARMUP: The usual suspects of Side Stradle Hops, Windmills, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers THE THANG: Mosey with bells to the loop in front of the stadium and completed the below AMRAP 20 KB…
JUL 22, 2024
Backblast! Sweating to the (90’s) oldies
WARMUP: Some Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Windmills & Cherry Pickers… all in cadence… we then moseyed over to the church lot THE THANG: HIIT 50 seconds on 10 off for 4 exercises then had 2…
JUL 22, 2024
Backblast! APFT - Jul 22 2024
WARMUP: Not really THE THANG: APFT and one round of a "Dee" WOD MARY: No chicks. ANNOUNCEMENTS: Read your newsletter COT: The 5th Core Principle
DAWN PATROL · JUL 21, 2024
Backblast! Solo on Patrol
VQ?: No YHC was honored to Q the Dawn Patrol and appreciated the extra hour of sleep. Lately I have come to realize that 6+ hours is not enough particularly after 12 years of F3. YHC has made an effort to go to bed…
ALCATRAZ · JUL 20, 2024
Backblast! Dont Try This Alone
Decent weather brought out 6 Pax for an 0630 start. 2 more came in at 0632 after picking deer carcus out of Senator Tressel’s grill…but that’s another story. WARMUP: Mosey around the park towards our destination, with…
THE HIVE · JUL 19, 2024
Backblast! Sublime KB Tabata No Wind, No Problem S
WARMUP: YHC was 2 min late prepping for the workout. Bandcamp lead us in SSH and Swings, Imperial Walkers. I continued with: - Windmills - Cherry Pickers - Peter Parker’s - Dying Cochroaches THE THANG: Tabata workout: 1…
LAZARUS · JUL 18, 2024
Backblast! Captain Therkin to the rescue
WARMUP: Mosey to front of movie theater SSH, Imperial Walkers, Moroc NC, British NC, Seal Claps, Overhead Claps- nice shoulder burn after that series, Calf stretch, Runners Pose, down/up dog, merkins THE THANG: Main…