backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
386 backblasts mention “Suplex”
SLOW BURN · NOV 7, 2025
Backblast! Slow-Square Agility-Burn
WARMUP: Indian-run (w/ basketballs dribbling) to main theatre of AM-combat... then... https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix by Me first & Gimme Gimmes (2:11) 1. Base = Hillbillies 2. Chorus = Windmills…
THE COACH'S BOX · NOV 6, 2025
Backblast! 45/15 Gear Fiesta @ Da Bahx
WARMUP: The usual suspects & a bit of Ye Olde "Stretchy-stretch" THE THANG: 3 rounds of ~ 15 min. gear/pain... then ~ 5 min. Convo. on the Queen Round-1: 3 pax take on Burning Skidmark Switch positions each side of the…
THE YARD · NOV 1, 2025
Backblast! 7 for 4 corners of 11s
WARMUP: variety THE THANG: 4 corners of 11s corner 1 10 Merkins Lunge walk Corner 2 1 LBC bear crawl Corner 3 10 Squats NUR Corner 4 1 Flutter Run Repeat 9-2-9-2 etc Hip flexors MARY: 5 mins of going around the circle…
THE HIVE · OCT 24, 2025
Backblast! Goat Rodeo
WARMUP: Flutters and SSH THE THANG: 4 rounds of: 10 goblet squat 10 rdl each leg One arm oh carry lunge walk around 100’ Mary 3 rounds of: Bear crawl with bell 10 snatch each arm 10 thruster each arm Mary 5, 10, 15 reps…
THE RANCH · OCT 23, 2025
Backblast! Pain and suffering with a happy ending
WARMUP: - Moroccan nightclubs - Windmills - Cherry pickers - Imperial walkers Mosey to benches and do a W.A.S.H. - 50 hand release Werkins - 50 American Hammers - 50 Step ups (25 each leg) - 50 Hip thrusts THE THANG…
SNAKE PIT · OCT 21, 2025
Backblast! 4 Corners Weinke border W/ MOT
WARMUP: SSH/IW/HW/Moroccan/baby arm circles. Ran a lap around parking lot to get the blood flowing. THE THANG: 4 corners. Weinkes at each corner. 3 exercises per corner. Increasing reps 10/15/20/25. MOT to next corner…
TRAINING GROUND · OCT 19, 2025
Backblast! Blazing new trails
WARMUP: THE THANG: 160 to Old Tara Ln and back MARY: ANNOUNCEMENTS: COT:
THE YARD · OCT 18, 2025
Backblast! Gone fishin at the yard
WARMUP: SSH-IC, 5-Burpees, ImpW-IC, 4-Burpees, cherry pickers-IC, 3 Burpee, HillW-IC, 2 Burpee‘s, windmill-IC, 10-Burpees (2.0 failed to recognize pattern…) Mosey to Football field THE THANG: #1: Go Fish Fitness Game…
LAZARUS · OCT 16, 2025
Backblast! Can’t touch Laz
Warmup at Flag - then Mosey to Theatre Demo during warm-up: Imp- squat-walker, SSH-Shuffle, Lt.-Dan-Ono Thang #1: Hip Hop : Song - Mosey to Far Light pole & back ABS/WARMUP-1990 You can’t touch this, MC Hammer ~4:30…
SNAKE PIT · OCT 14, 2025
Backblast! La Serpiente ? y el Pilón
Shared and along with Injuries WARMUP: 20 Low Slow Squats 10 Wind :dash: Mills 10 Moroccan Night Club 10 Imperial Walkers 10 Hillbilly Walkers 10 Slow Kettlebell Swings THE THANG: 3 Circuits of 9 Rounds Each 1st…
THE ARMORY · OCT 13, 2025
Backblast! The Obtuse Contortionist
WARMUP: Various back stretches including tick tock torso twist, walkout merkins, Moroccan nightclub, monkey humper, inchworm squats all in cadence. THE THANG: we completed 5 of 6 planned flights of exercises. Each…
THE COACH'S BOX · OCT 9, 2025
Backblast! Cindy with a Tire Smoke Show
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Windmills – 10 IC Moroccan NC – 10 IC Mosey lap around AO Main Thang: Round 1: Cinder Strength Perform 3 rounds: (10, 15, 20 reps) Cinder Block Squat Press (Thruster) Cinder…
OCT 7, 2025
Backblast! 13 YR Anniversary Convergence
WARMUP: THE THANG: Here is my weinke - Assassin We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools. Starting at the front door we headed around the back, past the shop, past the…
SNAKE PIT · OCT 7, 2025
Backblast! Ode to Nairobi
WARMUP: usuals THE THANG: started off by discussing the brief history of our connection with F3 Nairobi and Safari (Phelix), shared the mission of bringing clean water to Homabay Africa, Safaris home and how it was…
AMERICAN JACKAL · OCT 6, 2025
Backblast! Jacked up at Jackal
WARMUP: 8 (Drop hunted for us later) gathered to enjoy the cooler temps. Quick mosey to the bottom of the hill for: SSH, windmills, cherry pickers, low slow squats, merkins, a few lower back stretches. THE THANG: At the…
ALCATRAZ · OCT 4, 2025
Backblast! Pivot at Alcatraz
WARMUP: Nah THE THANG: Rucking hilz MARY: Nah ANNOUNCEMENTS: Newsletter COT: Yup
THE COACH'S BOX · OCT 2, 2025
Backblast! Flag Handoff: New Coach at the Box
Warmup: Merkins. Big Boys. Cherry Pickers. Planks. Mosey to cinder blocks. One lap carrying a cinder block on each shoulder. (This was rough!) Put down cinder blocks. One lap running. 1. Jump Squats with Cinder Block…
SNAKE PIT · SEP 30, 2025
Backblast! KB Complex
WARMUP: Grandpa Jacks SSH Windmills THE THANG: Each of the following rounds were performed AMRAP style for 9 minutes 5-5-5-5 - All single arm then switch 5 Rows 5 Deadlifts 5 Swings 5 Reverse Lunges 4-6-8-10 4 Pullovers…
THE COACH'S BOX · SEP 25, 2025
Backblast! Frying pan Substi-Q
WARMUP: nope… Just heavy stuff THE THANG: misery involving kettle bells, and sandbags of varying sizes MARY: ain’t got no time for that ANNOUNCEMENTS: read newsletter COT: held mostly in relation to the second half……
RING OF FIRE · SEP 24, 2025
Backblast! IPC Week 3 - Chris Kyle WOD
WARMUP: grab a Cindy, stretch OYO while honoring Chris Kyle THE THANG: 40 min AMRAP - 40 reps of Cindy swings, 40 reps Cindy jump overs, 40 reps Cindy thrusters, 40 reps derkins (feet on vertically oriented block)… then…
SEP 23, 2025
Backblast! Rosie’s Ladder
WARMUP: SSH, Windmill, Mountain Climbers, Moroccan Nightclubs, Mosey THE THANG: Ladders, Progressing to each station and repeat previous 5 burpees, 20 merkins, 30 squats, 40 LBC 5 burpees, 20 CDD, 30 Squats, 40 American…
THE COACH'S BOX · SEP 18, 2025
Backblast! 4 corner of unity
WARMUP: SSH Windmill Hill Billy Walker THE THANG: Run to 20, nur to 10 - 1 merkin Run to 30, nur to 20 - 2 merkin Until 100 yard Then lunge walk to 10, 1 squat lunge walk to 20, 2 squat To 100 yard line Then 4 corners …
THE FORT · SEP 13, 2025
Backblast! Fort violation
Warmup: IW’s, HW’s, Ch-Ps, WMs, Motivator, Cheese Grater, Violator THE THANG: Counting only trees on Right side… mosey to Playground & 11’s on the way at the trees: Burpees & BBSU (start w/ 10 Burpees & 1 BigBoy)…
THE COACH'S BOX · SEP 11, 2025
Backblast! Remember 9/11 - Honor The Sacrifice
WARMUP: No. THE THANG: Grab your sandbag, shoulder it and run 5 laps around the perimeter of the parking lot, totaling an estimated 2,001m. Start at the parking lot "goal line": Pick up your sandbag, run 20yds, 24…