backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
450 backblasts mention “Super”
DAWN PATROL · AUG 26, 2025
Backblast! 5 course meal with coupon for extra val
WARMUP: Dora on parking lot hill - Hors d’ouvres Run up hill and back while partner does: 1. Side Straddle Hops 2. Hillbilly Walkers 3. Moroccan Night Clubs 4. Windmills THE THANG: Mosey to hill in far corner of park…
BLOCK PARTY · AUG 26, 2025
Backblast! Switcheroo at Block Party
WARMUP: Quick lap of the parking lot then windmills, squats, light stretching THE THANG: As the newly appointed (and very temporary Site Q) we did a mozy out of the parking lot and hung multiple rights to get to the…
THE YARD · AUG 16, 2025
Backblast! Put a cap on it
WARMUP: We warmed up, standard fashion. SSH, Cherry pickers, windmill, imperial walkers, hillbilly walkers THE THANG: 3 rounds, 1 min each tempo squats, lunge, Al Gores 3 rounds, 1 min each Slow merkins, shoulder taps…
AUG 12, 2025
Backblast! Double Deuces at The Corral
NO RAIN!!! I used my super secret weather control satellite, that the conspiracy theorists say the government has, to turn it off just in time for 0515 start. All that did was ramp up humidity though. Back to the…
AMERICAN JACKAL · AUG 4, 2025
Backblast! Monday blues
WARMUP: mosey, ssh, merkin THE THANG: Four rounds of super sets with different MOT between. station one: four rounds of 5 jump squat, 10 jump lunge, 20 squat mosey and then duck walk Station 2: 3 rounds of 5 mike Tyson…
AUG 4, 2025
Backblast! The Griff & The CIA 7
Well, the Site Q was under the weather so we :hand_with_index_and_middle_fingers_crossed: that someone would show up who had a key to the NaFo track. Thankfully, since it's the first day of school, the football coaches…
THE ARMORY · JUL 14, 2025
Backblast! Some % better is better than 0%
WARMUP: Slow mosey Windmills Fruit pickers Slow squats Merkins THE THANG: Mosey to wall Dips Step ups Mosey to lower lot: 1. Kettlebell swings 2. Goblet Squats 3. Kettlebell overhead Push Press (Alternate arms each…
SNAKE PIT · JUL 8, 2025
Backblast! KB DORA
WARMUP: Moroccan Night Club, Windmill, Cherry Pickers THE THANG: Clean & Press, Lunges, Goblet Squats, Overhead Press, American Hammer, Nur, Deadlift, Merkins, Overhead Carry, One Arm Row, Farmers Carry MARY: LBC…
SWEEP THE LEG · JUN 30, 2025
Backblast! C for creativity, not c for cookie
WARMUP: disclaimer and go. No messing around. THE THANG: Ran to the bank for stop 1. 5s and 10s. - 5 = hand release merkin - 10 = squats with chin up and hands touching the ground Next stop was First National bank…5s…
THE FORT · JUN 21, 2025
Backblast! Cards with Dora
WARMUP: SSH, cherry pickers, Moroccan night clubs THE THANG: quick DORA, 100 merkins, 150 LBCs, 200 mt climbers Card game: Round 1: :diamonds:- dry docks :hearts:- Merkins :spades:- Superman’s :clubs:- shoulder taps…
THE RANCH · JUN 5, 2025
Backblast! Forecast: Pain with a 100% Chance of Pe
Conditions: It poured all night. But as I pulled up—miraculously dry skies and just enough gloom to get uncomfortable. YHC rolled in not knowing if anyone would show after a night of monsoon-style weather. But there…
MAY 30, 2025
Backblast! Triangle of Trust (TOT)
WARMUP: Mozy around the parking lot followed by Moroccan Night Clubs, Merkins, CDDs THE THANG: Slowzy to the closed dental office and formed a plank line. Completed 4 plank jacks, dips, shoulder taps, and Supermans…
SLOW BURN · MAY 30, 2025
Backblast! Slow Cookin'
WARMUP: Disclaimer and mosey around the Lowes campus. Circle up in about the middle of the parking lot for COP THE THANG: COP (all in cadence) SSH x 20, windmill x 10, squat x 20, merkin x 7/hold/drop to elbows/regular…
MAY 23, 2025
Backblast! Music and Merkins
45 minutes of music. A “base” exercise with another exercise when a key word or phrase is said. 1. Running up the hill mountain climbers until you hear the word running. Then you’d run up a hill. 2. Voodoo Child- calf…
MAY 20, 2025
Backblast! Shoulders and Shuffling
WARMUP: Disclaimer and light jog to the space between Walgreens and Jersey Mikes for COP THE THANG: COP (all in cadence): SSH x 25, Squat x 25, Mountain climber x 25, Freddie Merc x 20, LBC x 25, Windmill x 10, Diamond…
THE ARMORY · APR 28, 2025
Backblast! KB Mondays
WARMUP: ssh, merkins and morrocan night clubs THE THANG: Four rounds of mechanical drop sets. Do amrap of a movement and move right into the next. Round one - single arm press( each arm), upright row, y press and dry…
APR 25, 2025
Backblast! SPRING BREAK FINALE
WARMUP: Mosey around the HT parking lot and circle up in front of the barbershop THE THANG: COP (mostly double counts): SSHx 25, Low slow squat x 20, windmill x 10, wide arm merkin x 10/hold/MC x 15, hello Dolly x 20…
DAWN PATROL · APR 18, 2025
Backblast! 10-20-30 Back to Back Days
WARMUP: Mosey and then SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, plank, merkins, walk the dog, honeymooners, etc. THE THANG: Utilizing 3 islands in the parking lot behind Panera, we did…
RING OF FIRE · APR 16, 2025
Backblast! 10-20-30 for Bass's Bday
WARMUP: Mosey then SSH (57 times for Bass's bday), windmill, imperial walkers, hillbilly walkers, moroccan nightclub, and cherry pickers. THE THANG: Started off on benches - 2 sets, 10 each - step ups, inclined merkins…
LAZARUS · APR 3, 2025
Backblast! Believe it or Not….He’s Alive and well!
WARMUP: transitional COP (Circle of Pain) Mosey about 150 yards and circle up 10 or so exercise moves 10-15 reps each In cadence THE THANG: Mosey to back of theatre and gather at bottom of lot Jacobs ladder or 7’s with…
RING OF FIRE · APR 2, 2025
Backblast! Q school at ROF
Five students attended Q school, and 3 runners posted at NAFO this morning. This is what they did: WARMUP: Disclaimer and slow Mosey around NAFO parking lot. Circle up for COP THE THANG: COP: SSH x 30, windmill x 10…
THE ARMORY · MAR 31, 2025
Backblast! Russian Hammers not welcome at Armory
WARMUP: 25 SSH IC 10 LSS IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 10 Cherry Pickers IC 10 MNCs IC Yoga THE THANG: 4 Rounds of Supersets ROUND 1: 3 sets Alternate Clean & Squat - 10 reps Overhead Press - 8 each…
VARSITY · MAR 28, 2025
Backblast! It was worth the drive
WARMUP: Olaf and YHC arrived to a lot of stretching and to Rumbling dressed in his 20 degree attire. It was almost 50 degrees outside but I guess he has the southern blood. Warmup consisted of: 1/4 mile jog or so, SSH…
BUSHWOOD · MAR 12, 2025
Backblast! Down the Stretch
WARMUP: SSH, Cherry Picker, Mosey THE THANG: the following exercises were done in cadence with a mode of transportation between each working our way back to COT after the Mosey: Big Boy Flutter Kick Mountain Climber…