backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
386 backblasts mention “Suplex”
THE YARD · SEP 6, 2025
Backblast! Yard Work
Wall Work: People’s Chair with OH Claps Australian Plank Jacks Bench Work: 30,15,10 Steps Ups 30,15,10 Dips Dora: 100 Pushups 200 Squats 300 LBCs Rinse and repeat bench work. Back to COT for Mary. Jwow
THE COACH'S BOX · SEP 4, 2025
Backblast! Fathers were Forged
WARMUP: SSH x20, IWx15, HWx15, WMx10, CPx10, Merkinsx10, MCx10, PPx10, PPx10 THE THANG: Mosey to hill. At each light do 2 burpees to statrt then mode of transportation then 4 burpees at each light and end with 2 burpees…
THE FORT · AUG 30, 2025
Backblast! Pain Points
WARMUP: mosey around WEP with some stretch stations THE THANG: do an exercise for points from the board, then run a lap around parking lot. Rinse and repeat for max points. See picture of board. We got about 3 miles…
6@6 · AUG 23, 2025
Backblast! It Just Running
WARMUP: None THE THANG: Trail Running - no idea where they went, Rucker again no idea, Runners were supposed to go via the Candy Cane forest, gumdrop lane, past the goat house, up a hill to the old mill, downtown and…
THE COACH'S BOX · AUG 21, 2025
Backblast! 4-corners with Cindy
WARMUP: - SSH / CP / IW / WM THE THANG: - 4 corners, same exercise per round, mode of transportation = lunge walk with cindy, take a lap around after each set - 5x man-maker - 10x OH press - 15x flutter press - 20x…
THE HIVE · AUG 15, 2025
Backblast! Introducing the Stork Press
WARMUP: After a messy start of out of order exercise commands, we warmed up THE THANG: 5 rounds, 2 exercises, 1min each - 20 Swings with a plank, 6 burpees and run with KB 2 rounds, 6 exercises, 1 min each clean, squat…
THE COACH'S BOX · AUG 14, 2025
Backblast! The Coaches Box 8-14-2025
WARMUP: - 10 Side straddle hops - 10 Grass-pickers - Plank to down dog, calf stretch’s to sunrise THE THANG: Gear: Rucksack, Sandbag, 2 x Cindy’s - Move to Cindy storage - Load up and move to first corner of the lot by…
THE RANCH · AUG 14, 2025
Backblast! The Man Behind Cohiba
Warm-Up: SSH – 20 IC Imperial Walkers – 20 IC Windmills – 10 IC Merkins – 10 IC Thang 1 — Rancher’s Gauntlet: Cone 1 – 15 Burpees Cone 2 – 15 Squats Cone 3 – 10 Carolina Dry Docks Cone 4 – 15 Jump Squats Repeat x2 Thang…
THE YARD · AUG 9, 2025
Backblast! Slaughter Moderate Hug Fest
WARMUP: - Windmills at hurricane speed THE THANG: 1. Run to the side parking lot and form groups of 3. 1. One team member at each end of the parking lot doing exercises. One team member running 2. first round LBC and…
THE COACH'S BOX · AUG 7, 2025
Backblast! risk
WARMUP: mosey around parking lot. Moroccan night club, windmill, imperial walkers, low slow squats, merkins, downward dog and honey mooner THE THANG: 4 corners carrying 2 cinder blocks to each corner. 10 x american…
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…
ALCATRAZ · AUG 2, 2025
Backblast! Violating the chicken wing
Warmup: Motivator, IW, CP, WM Appetizer (before leaving the parking lot): The-Violator to one end, Cocaine-Bear-crawl back. Thang#1: Out windward to hill 1st hill Dora: 1 pax jogs down, Nur Back to switch • 50…
THE HIVE · AUG 1, 2025
Backblast! Sunny Delight
WARMUP: SSH, Windmill, Downward Dog, Honeymooner, Runner Stretch KB Deadlifts and Swings Suitcase carry 1 lap around the parking lot THE THANG: 10 minute circuit: 1. Upright row x 10 2. Clean + press x10 (5 e/a) 3…
THE COACH'S BOX · JUL 31, 2025
Backblast! Casting a wider net.
WARMUP: Moroccan nightclub Imperial walker Windmill THE THANG: Wind sprints with 5 Side Straddle Hops at the base Bucket of fun - 45 seconds exercise + 25 seconds rest - Merkins - Jump Rope - Side Straddle Hop - Plank…
CURRAHEE · JUL 29, 2025
Backblast! Hulkamania Tribute Ruck
WARMUP: SAH, IW, Ch Pickers, Tag-Team Merkins THE THANG: interval timer – three minute RUCK, one minute AMRAP exercises some music was played… PLAYLIST Real American (3:30) • H – Heavy Ruck Presses (Gorilla Press) • U –…
AMERICAN JACKAL · JUL 28, 2025
Backblast! Bear Crawl and Ode to Wilt
WARMUP: Motivator Imperial Walkers Hillbilly Walkers Windmills Arm Circles - front and back Michael Phelps Downward Dog Honeymooners Runner’s Stretch THE THANG: We moseyed down to the lower lot. Thang 1 Using the…
THE FORT · JUL 26, 2025
Backblast! Repeat post
Solid workout similar to varsity last week. We did all 4 muscle groups for 15 minutes each. I am tired mostly due to trash pick up. Various counts from 10-20 Shoulders Moroccan Night Clubs Overhead Claps Arm Circles…
THE COACH'S BOX · JUL 24, 2025
Backblast! Ruck around coaches box
WARMUP: THE THANG: 2.4 mile ruck with 30lbs MARY: ANNOUNCEMENTS: COT:
CLYDESDALES · JUL 23, 2025
Backblast! Post Barry bleacher work
WARMUP: SSH, IW, CP, down dog THE THANG: laps on the FMHS stadium track, with some bleacher stairs mixed in MARY: LBC, American Hammer, flutters, shoulder taps ANNOUNCEMENTS: same as items and newsletter COT: prayers…
JUL 22, 2025
Backblast! The NOT SO Sweaty Barry
If I missed your name, feel free to edit it in.... The weather did not agree with us, but I hope everyone had a nice evening at The Barry (aka The Sweaty Barry). I'm really not sure how a person could not have a good…
BLOCK PARTY · JUL 22, 2025
Backblast! Monkey steals the peach
WARMUP: SSH, IW, CP… all IC, mosey to WEP Amphitheater THE THANG: Quick Overview of 7 Knife Attacks(pax hold Al Gore) Pax get pool-noodle-“dagger” (pic below) Get coupon from rock pile • Hilt, Fist, Cut, Thrust, Slash…
THE FORT · JUL 19, 2025
Backblast! Ascending/descending weinke board
WARMUP: SSH/IW/HW/Stretches/MN THE THANG: Started with a lap around WEP + 25 burbees along the way. Parking lot as ending/descending weinke after exercise run to top parking lot and do burpee 1/2/3/4/5/4/3/2/1 MARY…
THE HIVE · JUL 18, 2025
Backblast! Musical murder bunny Humper with a movi
: Warmup: MUSICAL 1 Devil went down to Georgia remix by State of Mine (3:37) 1 Base = Imp. Walkers 2 Chorus: Plank Jax 3 Solos: and walk-ChP 2 Country roads remix by Me first & Gimme Gimmes (2:11) 1 Base = Hillbillies 2…
THE COACH'S BOX · JUL 17, 2025
Backblast! Cindy 11s // 5 types of wealth
WARMUP: a short one THE THANG: 1st 30: 4 corner 11s with Cindy 1st corner: thrusters + merkins 2nd corner: curls + jump squats 3rd corner: American hammers + big boys with Cindy 4th corner: overhead squat + single arm…