backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,191 backblasts mention “su”
ALCATRAZ · SEP 3, 2022
Uphill NURing and lots of webs
We had 11 Bootcampers and 2 runners, quick disclaimer before getting into the warm up. Mosey to fire station 20 SSH IC 10 Windmills IC 15 LSS IC 15 MNC IC Mosey to pull-up bars and plank. Waterfall of 5 pull-ups, and…
SLOW BURN · SEP 2, 2022
Legs and things
WARMUP: SSH, Overhead claps, MNC, Windmills, Karaoke, butt kickers, and goof balls THE THANG: lots of running, leg exercises including squats, monkey humpers, calf raises, lunges. Then did a dora 100 merkins, 150 seal…
THE HIVE · SEP 2, 2022
KB Mashup
7 showed up this morning at the Hive to the sound of Garth Brooks. Uhaul knows how much I dislike it so he made sure it was playing loud. We debated on what music to play for a bit and settled on 90's Alternative…
AUG 31, 2022
no gears required
WARMUP: small mosey, 20 SSH, 10 imperial walkers, 10 cherry pickers, 10 good mornings, 10 low slow squat THE THANG: starting by the bike rack do 12 BBSU, run past the front entrance to the intersection at the side of…
CLYDESDALES · AUG 31, 2022
Running ... into trees
It was hot and humid, first day all year as such. We ran. Some ran 3.4 miles. At least one ran 5.5 miles. At least one ran into a tree (it's not a laughing matter) At least one hung out by the bank and smoked Marlboro…
COLOSSEUM · AUG 30, 2022
S.H.O.W.E.R. C.U.R.T.A.I.N.
WARMUP: 2 line running, high knees, butt kickers, side straddles, that kind of thing, . . . THE THANG: S Sleep Walkers 123 - Squat, windmill, reverse lunges, 1,2,3, then 2,4,6, . . . keep going . . . ! H Hurricane…
THE ARMORY · AUG 29, 2022
Bell repeats
WARMUP: Mosey for a short lap then circle up for SSHs, Windmills, Low slow squats, Merkins, and Hillbilly Walkers. THE THANG: I'm a big fan of simple yet difficult. So I stole some things from rucking and repurposed…
THE YARD · AUG 27, 2022
Lamp Post Pain
WARMUP: 10 each Moroccan night clubs, cherry pickers, SSH, imperial walkers THE THANG: started with 3 laps of the parking lot with duck walks, bear crawls, lunges, toy soldiers, LBC, merkins, burpee’s, big boys Suicides…
SLOW BURN · AUG 26, 2022
SlowBurn: What’s your number…Go get it!
WARMUP: Mosey, shuffle, toy soldier, bear crawl, moracan night club,l THE THANG: 20sec on 10sec rest 3rounds Merkins Leg lifts Sumo squats Wide arm Merkins Donkey Kicks Squat jumps Plank punch Flutters ANNOUNCEMENTS…
THE HIVE · AUG 26, 2022
1997 Was Different for All of Us
Did you know that the Hive has moved to the Laces In parking lot? I did not… until today. COP SSH x 20 Low Slow Squat x 10 Moroccan Night Club x 20 Disclaimer, move to start point. Playlist set to Dispatch. WEINKE Use…
SNAKE PIT · AUG 25, 2022
Mooning the International Space Station?
WARMUP: Run a lap SSH Low slow squat hold bottom of squat Plank up 10 slide overs in cadence 10 high pulls in cadence 20 flutters with press in cadence THE THANG: Segment 1 7s Snatch Bulgarians mode of transport: walk…
SOUL TO SOLE · AUG 25, 2022
Graceful sandbag
WARMUP: while we waited for the site Q, who had given a heads up he was “coming in hot”, we did a few SSH, cherry pickers, low slow squats, and merkins with hands on our rucks. THE THANG: Started out by getting in a…
BUSHWOOD · AUG 24, 2022
Let Go of the Those Little Burdens
WARMUP: Dynamic Run Warmup, followed by dynamic plank warm-up with a lot of upward<>downward dog interspersed THE THANG: Each pax picked up (2) 2# weights (removed from my weight vest). Goal was to hold these for the…
COLOSSEUM · AUG 23, 2022
Convergence For Our Brother Shower Curtain
WARMUP: Four Lines: Toy Soldiers, Butt Kickers, High Knees, mosey with Q to first of four rotations THE THANG: Slapshot's Pain Station: Each Pax performs 50 Merkins 100 LBCS 50 HR Merkins 100 4-CT Flutters Every minute…
THE ARMORY · AUG 22, 2022
Wake Up, ISI DORA!
WARMUP: 20 SSH IC 14 LSS IC 10 Windmills IC 15 MNC IC Farmers carry to center parking lot THE THANG: PAX partnered up, ideally based on ability or kettle bell weight to help promote a ISI DORA. PAX would complete…
SWEEP THE LEG · AUG 22, 2022
Loops n' Lunges
WARMUP: None THE THANG: Short disclaimer then a 1/3 Mile Mosey to Brayden Clubhouse for some simple instructions. - 20 yard lunge walk - Nur back (not sure of spelling??) Run to corner of Brayden Parkway & Emory Lane 10…
AUG 22, 2022
'Tis an unfortunate thing...
WARMUP: I'm sure we did something. THE THANG: Run to the pull-up bars and grab a cinderblock... BUY-IN: Bear Crawl down the hill toward the Elem School, then CrawlBear back up. 25 Pull-ups 400M run (up and down the hill…
THE YARD · AUG 20, 2022
Looking behind curtain number 3
WARMUP: Brief mosey around the fake track by the gym followed by COP with various classics THE THANG: The Main Event started with a brief stop at the only real grass at The Yard for some Knee Tar N'Diayes and Mahktar…
AUG 19, 2022
Yep…that is a lot of merkins
WARMUP: 10 SSH THE THANG: In preparation for IronPax 2022, we completed an IPC throwback WO from week 3 of 2020. - Run 400m (which is conveniently 1 loop around the Harris Teater parking lot) - 100 Merkins - Run 400m …
THE RANCH · AUG 18, 2022
Chatter, Krakens, Fellowship more chatter and more Krakens
WARMUP: mosey to playground parking lot - burpees, windmills, imperial and hillbilly walkers, more burpees, squats, holding people’s chair for Moroccan night clubs and air presses while mumblechatter escalated quickly…
AUG 17, 2022
That claw thing
WARMUP: Mosey to the Amphitheater THE THANG: Run up the sidewalks to each of the 4 points doing 1 BBSU at the end of each. Run back down the sidewalk to the bottom for 3 burpees. then 2 BBSU and 6 burpees. At the top of…
SNAKE PIT · AUG 17, 2022
what's a kettlebell
WARMUP: dynamic warmup including toy soldiers, high knees, butt kickers, SSH (IC), Merkins (IC) THE THANG: perform 20 reps of exercise then run 100yds before performing next set 5 sets - deadlifts 4 sets - bent over…
THE BALLROOM · AUG 16, 2022
What is this way?
WARMUP: started with the classic SSH, cherry pickers, merkins, low slow squats, finished with some hamstring and back stretching (which was amazing) THE THANG: Pearls on a string theme where we ran all over “campus” to…
AUG 12, 2022
With Not more the 15 seconds to Spare
Still reeling from how Cubbie measures shapes and distance, I took the reins to the Stockcade for the first time. These southern PAX also were reminded of the great term Rotary!(vs traffic circle) Disclaimer was given…