backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
95 backblasts mention “Divac”
CURRAHEE · TUE OCT 27
Merkins, Squats & a Nutsniffer
WARMUP: windmills, cherry pickers, imperial walkers and seal jacks. THE THANG: Rucks on and stoping every 1/4 mile for pain stations. Exercises consisted of merkins and squats in cadence. Which type and how many varied…
ALCATRAZ · SAT OCT 3
2026.40 Alcatraz
We did 90 burpees... Some couldn't count and did 95 *cough *Mainframe
ALCATRAZ · SAT MAY 30
Hills and leadership
WARMUP: Intro, then mosey to another location to warm up. Then mosey to tge lake. THE THANG: We did 11 on tge ramp with monkey humper at the water and Squats at the opportunity of the ramp. Ran up to the top of tge park…
ALCATRAZ · SAT MAR 21
Backblast! Return of the Osprey
WARMUP: Karate stretches THE THANG: 5 manmakers with sandbags Jog with bag to end of parking lot 10 squat lunge walk back Repeat with rifle carry and one more jog. Round 2. Same only Merkins and seal jacks Dora- 200…
OCT 31, 2025
Backblast! Miyagi's Reign Begins
WARMUP: Yes THE THANG: Slapshot Gave us the opportunity to do 100 burpees with a run EMOM. miyagi Chipper 100 - Merkins - Squats - BBS - Flutters - Dips - Lunges 100 reps of each, broken up however the PAX wanted. MARY…
ALCATRAZ · OCT 4, 2025
Backblast! Pivot at Alcatraz
WARMUP: Nah THE THANG: Rucking hilz MARY: Nah ANNOUNCEMENTS: Newsletter COT: Yup
CURRAHEE · SEP 2, 2025
Backblast! Heavy
I borrowed this workout from Maximus with a few modifications. Most exercises were performed with ruck on. Ruck– Parking lot loop 2min Ruck Plank 20 Squats 20 Lunges (10 ea leg) 20 Dead lifts 20 Calf Raises Ruck with…
ALCATRAZ · AUG 30, 2025
Backblast! OGs at Alcatraz
It was a perfect weather morning WARMUP: Mosey, windmills, IW, merkins, plank stretches THE THANG: Smuggler Q Modified Dora on the Hill. Big boy sit ups /run 1 lap Flutters/ run 2 laps LBCs/ run 3 laps Step…
THE ARMORY · AUG 11, 2025
Backblast! AMRAP 4 Autism Preview
WARMUP: Some THE THANG: AMRAP: 400m partner run 31 KB Squats 69 KB swings 31 OH press 69 OH DB stationary lunges 31 burpees MARY: A little ANNOUNCEMENTS: Newsletter COT: Best part. “Marriage isn’t meant for our…
ALCATRAZ · AUG 9, 2025
Backblast! The Traz - 080925
WARMUP: Probably some. THE THANG: We ran to the Golf Club and back and did a lot of dumb stuff on the way... there were bear crawls around the circle in front of the clubhouse, carrying rocks up and down the cart path…
CURRAHEE · JUL 22, 2025
Backblast! Audible
WARMUP: Nah THE THANG: 3+ miles with many stops for 11 reps MARY: Round the horn ANNOUNCEMENTS: Forged fathers, Newsletter COT: Of course
MAY 15, 2025
Backblast! 2025 PGA Championship - Quail Hollow
WARMUP: Pledge of Allegiance THE THANG: Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified…
ALCATRAZ · APR 29, 2025
Backblast! AMRAP 4 AUTISM 2025
14 Bootcampers showed up (3 more for 6 @ 6) for the 4th annual AMRAP 4 AUTISM. YHC was humbled to lead this event again and thankful to all who’ve donated and those who showed up for the workout! WARMUP: A lap around…
ALCATRAZ · FEB 1, 2025
Backblast! With Sally there are no breaks
The goal was to bring back some things we have done in a while. WARMUP: Not needed THE THANG: Mosey to first stop at golf course. IWx15, WMx10, move over for a break, but there are no breaks. Cherry Picker x15. Mosey to…
SNAKE PIT · OCT 1, 2024
Backblast! Dos Hermanos
THE THANG: I shared a modified Mental Battle Q from a few years ago. Mental Battles are all around you. Don’t fight alone. No OYO (on your own). 9% of men in the United States have daily feelings of depression or…
ALCATRAZ · AUG 31, 2024
Backblast! Conversations with middle aged men
Started with a nice warmup basic SSH Windmill Mnt climbers Stretching Merkins Night clubs Moseyed to a steep hill. Did hill repeats where we alternated between merkins and sit-ups. Then ran all the way to the other hill…
THE ARMORY · JUL 29, 2024
Backblast! Pyramid scheme
Normal warmups: SSHs, Walker's, windmills, mountain climbers, Peter Parkers, & Parker Peters. Series of pyramids with movement following. Pyramid was 10 merkins w/bell pull thru, 20 goblet squats, 30 American hammers…
CURRAHEE · JUL 23, 2024
Backblast! Deck of Pain
WARMUP: Nah THE THANG: A few miles around the school with each Pax choosing a card from the F3 deck of pain at selected stops along the way. MARY: Nah ANNOUNCEMENTS: Yup COT: Of course
ALCATRAZ · JUL 20, 2024
Backblast! Dont Try This Alone
Decent weather brought out 6 Pax for an 0630 start. 2 more came in at 0632 after picking deer carcus out of Senator Tressel’s grill…but that’s another story. WARMUP: Mosey around the park towards our destination, with…
THE ARMORY · JUL 1, 2024
Backblast! Wheres my partner
WARMUP: Mossie- 1/2 mile, the circuit run THE THANG: Get a partner- one runs the others works MARY: time for three- See attached ANNOUNCEMENTS: COT:
ALCATRAZ · JUN 22, 2024
Backblast! 3 leg tour
WARMUP: Ditch Witch led! THE THANG: YHC had a plan pulled from previous Alcatraz backblasts, but it was a pretty morning. So, here's a list of what we DID NOT do: - 30 pull ups - 45 burpees - 90 squats - 120 dips - and…
THE ARMORY · JUN 17, 2024
Backblast! Up And Dow
WARMUP: Lap with stretches THE THANG: Pyramid with 10,20,30,40 reps and lap in between going up and back down. MARY: Yup ANNOUNCEMENTS: Newsletter COT: Had to be there
APR 16, 2024
Backblast! communication is key
WARMUP: Intro, mosey, warmup on the hill next to the church then mosey to church. THE THANG: Thang 1: Deliberately gave confusing ab instructions with a run but ended with 300 reps for Leg lifts, American Hammers and…
ALCATRAZ · APR 6, 2024
Backblast! The dog ate my homework.
WARMUP: mosey 1/2 mile to golf course parking lot. 15 ssh, 15 mtn. Climbers, 15 lbc. THE THANG: 10 burpees, 20 alternating jump squats, 30 cdd, 40 squat jumps, 50 merkins run lap in between exercises 50 squats, 40…