backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
386 backblasts mention “Suplex”
SNAKE PIT · JUL 15, 2025
Backblast! Descending Ladder Sweatfest
WARMUP: 20 SSH, 10 Imperial Walkers, 10 Morrocan Nightclubs THE THANG: Round 1: 5 Man Makers 15 Flutters 15 Skull Crushers 15 Swings 15 Curls 20 Bent Rows 20 Lunges 20 Chest Press 20 Squats 25 Overhead Press Run 50…
AMERICAN JACKAL · JUL 14, 2025
Backblast! 9 #ao-american-jackal for a circuit of
WARMUP: SSH, windmill, hillbilly, imperials, plank jacks, broga THE THANG: DORA - 100 merks, 200 big boy, 300 squats CIRCUIT - 4 rounds of 15 jump squats, 20 calf raises, 25 step back squat, 30 sec wall squat MARY: yes…
THE COACH'S BOX · JUL 10, 2025
Backblast! Rosie’s lifts and lessons
WARMUP: SSH, Windmills, imperial walkers, hillbilly walkers, cherry pickers, moroccan night clubs, merkins THE THANG: 2 rounds - 10 burpees, 10 Grinders, 3 rounds of 10 squat thrusts with cindy, 15 BBs, 20 Merkins 3…
KITCHEN SINK · JUL 9, 2025
Backblast! Roll them dice/high low buffalo
WARMUP: Motivator, windmill, imperial Walker, cherry picker, all IC The Violator THE THANG: Have PAX spread bells and bags to 2 stations (some of each at each station) Also have them separate into group A and B…
CURRAHEE · JUL 8, 2025
Backblast! Foolishness - Ruck’s n’ Sprints!
WARMUP: - 10 Grass-pickers (courtesy of F3 Columbus) - 10 Moroccan Nightclubs - Plank to Down Dog with calf stretch’s to Sunrises or whatever they are called THE THANG: - Move to amphitheater and muster up for 50 OYO…
THE ARMORY · JUL 7, 2025
Backblast! Smoked Heavy Stogies
Warm-Up: SSH – 20 IC Windmills – 10 IC Imperial Walkers – 20 IC Moroccan Night Clubs – 20 IC Low Slow Squat – 10 IC Strawberry Pickers - 15 IC Main Thang: ? Circuit 1 – 3 Rounds: 10 KB Goblet Squats 10 KB Lawn Mower 10…
THE COACH'S BOX · JUL 3, 2025
Backblast! Tabata plus Imposter Syndrome
4 bootcampers 2 Ruckers at Coaches box. First 30 we did a Tabata 6 rounds 4 sets each round. For “rest” between rounds we’d run up and down the hill at the entrance of the high school. Each set was based off a base…
SNAKE PIT · JUL 1, 2025
Backblast! We need tribute
WARMUP: quick mosey, SSH, and windmills Mumblechatter was strong during the warmup, one might say distracting, so we cut that short to get to lifting THE THANG: in each of four corners exercises were laid out for rounds…
AMERICAN JACKAL · JUN 30, 2025
Backblast! It’s a New Day….Woooo!
WARMUP: Warm up with Mosey stopping at light poles for some exercises Partner I wall sit Partner II run around building THE THANG: Mosey to football field From goal line Bear crawl 10 yards LCBs at 10,20,30,40,50 Mosey…
THE COACH'S BOX · JUN 26, 2025
Backblast! Juggernaut June-week 4
WARMUP: trot over to starting line of track, and a bit of the old stretchy stretch THE THANG: the impossible Mile: 1/4 mile each of Burpee Broad jumps, walking-lunges, bear-crawl, mosey. Target was 60 minutes, we went a…
SNAKE PIT · JUN 24, 2025
Backblast! ShovelFlag handoff at the Pit
Board of pain 20 reps each exercise. Run the aisle between exercises. KB swings Shoulder press Skull crushers Curls Squats Big boy sit-ups
SLOW BURN · JUN 20, 2025
Backblast! Slowburn 6/20/25
Warmup: SSH Baby Arm Circles Mtn Climbers Windmill Cherry Pickers Imperial Walkers Hillbilly Walkers The Thang: Mosey Wall sits while each person lunge walks to the Grease Traps and back Exercises - 10 reps each 1st MOT…
THE COACH'S BOX · JUN 19, 2025
Backblast! Juggs June - Week 3
WARMUP: SSH, Imp. Walk., Ch. Pickers, Up/Down Dog, Merkins.... all IC THE THANG: 1-mile race around marked route on campus (Flag plant to pull-up bars... around & back more or less). The catch... Carry a MINIMUM of 100…
COLOSSEUM · JUN 17, 2025
Backblast! Tic-Tac-Two was enough
WARMUP: motivator, imperial walkers, up/down dog, side stretches, windmill THE THANG: 1) music: Mama Said Knock You Out - FFDP (2:45) → Plank Jacks in between Catch Phrase O’ Pain (CPOPs) CPOP: "Mama said knock you out"…
AMERICAN JACKAL · JUN 16, 2025
Backblast! Spring Closeout
GTL Gym, Tan, Laundry. Gym-check Tan-suns out guns out Laundry-please do this, we smelled great this am. WARMUP: 25 SSH IC / 15 Imperial Walkers IC / 9 Moroccan night clubs IC / 5 Arm circles each way / worlds greatest…
THE YARD · JUN 14, 2025
Backblast! Flag Handoff = Wings & Entertainment
WARMUP: SSH, IW, ChPickers, Windmills Mosey to stairs, Merkins, up the stairs, Motivators (from 7… as a Moderate) THE THANG: Chicken Wing 4-Corners 4 Corners: “regular”, “hot”, “Spicy”, “nuclear” Reps at each: 12,9,6,3…
THE COACH'S BOX · JUN 12, 2025
Backblast! Juggernaut June-week three
WARMUP: hip circles, pigeons, greatest stretch, ever, SSH, imperial walkers THE THANG: race- Nur /emom For 1 mile, every time the EMOM bell rings, PAX choice of: 25 LBC, 15 plank jack, or 10 flying squirrel. Once 1 mile…
BUSHWOOD · JUN 11, 2025
Backblast! EMOM HELL
WARMUP: SSH, merkins, windmill, navy seal burpees THE THANG: 30 min EMOM Ascending Rep Count Mins 1-5: 5 reps Mins 6-10: 10 reps Mins 11-15: 15 reps Mins 16-20: 25 reps Mins 21+ 40 reps Exercises: (if you fail to…
SNAKE PIT · JUN 10, 2025
Backblast! Kettlebell Ladder
WARMUP: Moroccan Night Club, Windmill, Cherry Picker THE THANG: Lunges, American Hammer, Tricep Extension, Goblet Squats- Overhead Carry, Clean & Press, KB swing, One-arm row - Nur, calf raises, Deadlift, KB Merkins…
AMERICAN JACKAL · JUN 9, 2025
Backblast! Do The Work - Get Sore
WARMUP: Run almost 2 parking lot laps then circle up at the base of the hill at the entrance of the school property. Typical warm culprits: SSH, Merkins, Squats, Wind Mills THE THANG: 50% effort run to the stop sign at…
THE COACH'S BOX · JUN 5, 2025
Backblast! Juggernaut June Week-1
WARMUP: SSH, imperial walkers, light yoga/stretch… Reaffirming that we are men who are ready to get ISH done in the rain. THE THANG: EMOM mile race Every minute, when the bell chimed, PAX choice of: five Burpee’s, 10…
BUSHWOOD · JUN 4, 2025
Backblast! Cross Pollination at Bushwood
WARMUP: IC: IW HW CP WM AST MC THE THANG: Mosey to side of AO and partner up. Catch Me If You Can to the covered walkway. Partner starts slowsying while other partner drops, 3 merkins then jailbreaks to partners and…
SNAKE PIT · JUN 3, 2025
Backblast! Enjoy the truck btches
Emptied the truck of all landscaping blocks and carried all plus KBs on a supposed trip around the school but we turned back cause Birdcage way underestimated how long it would take.
AMERICAN JACKAL · JUN 2, 2025
Backblast! The ladder of all ladders
Mosey down to the far end of the parking lot by the baseball field. Dynamic warmup 30 seconds on 10 seconds off 8 rounds SSH Windmill Seal Jack MNC Imperial Walkers HR merkins Squats Flutters The thang Ladder…