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backblasts

Every workout’s write-up, newest first — straight from the Q’s backblast.

386 backblasts mention “Suplex”

THE HIVE · FRI OCT 30 Hive Hillsplora Q: Brawny - The Fort · 8 PAX WARMUP: - 10 Moroccan Nightclubs - Mosey around loop - Toy Soldiers - Carrachas - 10 Windmills THE THANG: - Carry KB to the circle Dora the Hillsplora, partner runs up the hill and back. Hillsplora#1 - 100 KB Curls … THE COACH'S BOX · THU OCT 29 The Smokin Cindy Violator Q: Cohiba · 8 PAX Warm-Up: SSH – 30 IC Imperial Walkers – 20 IC Windmills – 10 IC Strawberry Pickers – 10 IC Cheese Shredder Violator Mosey lap around Skillet Main Thang: Round 1: Cinder Strength 3 Rounds- MOT per Round: Round 1- Run… SNAKE PIT · TUE OCT 27 Tea-Bell-ers, Gauntlets, & Glory Holes… Oh My! Q: Suplex · 6 PAX Warmup - Quick… mosey to Gear setup Thang: Board of pain while waiting your turn for the Gauntlet: 1. 15 Cleans each side 2. 25 swings 3. 15 snatches each side 4. 25 Swings 5. 25 Curls (1 ct.) 6. 25 Swings 7. 10 RDL’s… SNAKE PIT · TUE OCT 20 Shared burdens at snakepit Q: Cadre Olaf · 6 PAX WARMUP: ssh, trunk twists, THE THANG: write down something that you are dealing with personally on one side of index card and an exercise on the other. Zip tie card to implement of woe. Grab heavy awkward stuff and ruck… COCKPIT · MON OCT 19 Chilly Monday Bread Maker Beatdown Q: Jason Mills · 5 PAX WARMUP: SSH,IW,Hillbilly, Cherry pickers, Runners stretch, Down dog THE THANG: Mosey to Forest Creek Football field. - 2 lengths of the field. Length 1: lunge walk 10 yards, Catalina wine mixers, increasing reps by 2… THE HIVE · FRI OCT 16 KB BOP for Farmers Q: Ruby Slippers · 15 PAX Site Q let me know there would be a shovel flag handoff this morning so expected a large crowd. Means different paces needed to be accommodated, perfect for a BOP. Arrived early to set-up and get a prerun in, because… THE COACH'S BOX · THU OCT 15 Burning rubber versus burnout Q: Suplex · 8 PAX Warmup: Motivator(½), Imperial-Squat-Walker, Fruit Picker, up+down dog, Merkins Violator (1 series only) * Hominy with the quote of the morning in the name-o-rama video… “We should rebrand this (the violator), it’s… SNAKE PIT · TUE OCT 13 Virtual Insanity Q: Liberty Bibberty · 5 PAX Warmup Warmup lap Virtual insanity Lunges up Hold bell out and walk sideways across Lunge backwards Hold bell out and walk sideways across Finish when song is done Circuit Kettle bell swings Man makers Jump rope… THE ARMORY · MON OCT 12 Carry the weight Q: Honkey Tonk · 5 PAX WARMUP: The usual suspects. THE THANG: Told the PAX the plan: 20x3 Overhead press 20x3 Curls 20x3 Swings 20x3 Lawnmower pulls 20x3 Hammers Mosey down the parking lot and lunge/toy solider up between EACH set. Total rep… THE HIVE · FRI OCT 9 Keep Moving Q: Float Bridge · 6 PAX WARMUP: 1. Moroccan Nightclub 2. SSH 3. Windmill 4. Cheeri Picker 5. Imperial Walker THE THANG: Station #1 Kettlebell Swings Kettlebell Tricep curls Kettlebell Deadlift Kettlebell Clean and Press Round 1 – 10 each… SLOW BURN · FRI OCT 2 Slow Burning Beatdown 🔥 Q: Cohiba · 12 PAX Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Mosey around the parking lot The Thang: 1. 4 Corners: Corner 1: 10 Merkins Corner 2: 20 Squats… BLOCK PARTY · TUE SEP 29 FORTeen Years Q: Double D · 85 PAX WARMUP: 14 Burpees THE THANG: Mosey to center of WEP Pax rotated into center based on year of 1st post (ie Class of 2026, 2025, 2024, etc). Varied exercises were performed by all including Burpees, Partner Derkins… COCKPIT · MON SEP 28 Flight of the Mumblecheese Q: Pollo Hermano · 7 PAX WARMUP: Short lap mosey. SSH, Windmills, IW, HW, Casbah #2s THE THANG: 3 rounds: Merkins, Squats, LBCs, CDDs, :flag-us:Hammers 3 rounds Burpees, :flag-us: Hammers, Lunges, Mountain Climers. Short lap mosey. AMRAP (not… THE HIVE · FRI SEP 25 Smokin Kettlebell Beatdown Q: Cohiba · 11 PAX Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC Mosey around parking lot The Thang: 1. Ladder Start at 5 reps, add +5 each round until 20, then work back down. Exercises: KB… THE COACH'S BOX · THU SEP 24 Queen Cindy Q: Time Machine · 6 PAX WARMUP: Exactly 1 4-count SSH THE THANG: Mosey to some benches, 10 each of Irkins, Dirkins, Dips, Step ups (each leg) and squats. Mosey more to the ROTC Cindy’s grabbed one and passed around. Started off with 20… SNAKE PIT · TUE SEP 22 Hominy Grits Q: Hominy · 4 PAX Warmup Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC Farmer’s carry to Cindy Storage Mosey to Hominy’s parking spot and back to Cindy Shack. AMRAP (as many rounds as possible) 40 reps… COCKPIT · MON SEP 21 Bert Q: Deep Dish · 11 PAX WARMUP: Brief tour of our 0.25mi loop THE THANG: 50 burpees 400m run 100 merkins 400m rub 150 lunges 400m rub 200 squats 400m run 150 lunges 400m run 100 merkins 400m run 50 burpees I believe all pax made it through at… LAZARUS · THU SEP 17 Kumquat Q: Band Camp · 17 PAX WARMUP: BC led that....it involved burpees in cadence, but only after some creative running THE THANG: Split into 3 groups, was gonna be 4, but Tesh was late. Rotated at Esso's whistle. Band Camp's job was to travel the… SNAKE PIT · TUE SEP 15 4 corners of pain Q: Pocahontas · 8 PAX WARMUP: Yes THE THANG: Few rounds of KB circuits in 4 corners of the parking lot with farmer carry in between stations MARY: Yes ANNOUNCEMENTS: Yes COT: Prayers and Praises COCKPIT · MON SEP 14 Victory Monday Q: Top Rope · 8 PAX WARMUP: SSH, Cherry Pickers, Side Lunge, tempo merkins into various broga moves THE THANG: 5 round EMOM with your Cindy Thrusters x10 Swings x15 Merkins x15 BentRowxGMxPress x10 Flutter kicks x20 Mosey for a bit, then… THE FORT · SAT SEP 12 You use your whole body so workout your whole body Q: Sweet Baby Ray · 11 PAX WARMUP: SSH, cherry pickers, greatest stretch ever, down dog, honey mooners, mosey to big parking lot above old Pike building THE THANG: 4 corners each corner focused on a different muscle group and had various… COCKPIT · MON SEP 7 Ring around the cockpit Q: Xerox · 12 PAX WARMUP: Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Moroccan Night Clubs THE THANG: Stage 1: 10-Burpees, 10-Squat Jumps, 10 Big Boys_Run 25 yards_Repeat Above._Mozy to Stage 2 Stage 2: Bear… ALCATRAZ · SAT SEP 5 Hit the Hills Q: Grinder · 3 PAX WARMUP: - SSH / IW / WM - mosey for pull-ups THE THANG: - mosey to hill, hill sprints, 7's - mosey to benches, Jack-Webb, bench work - mosey to playfield: hip ex and brief broga - additional lap with pull-ups MARY: … SNAKE PIT · THU SEP 3 Five rounds of work Q: Greg Shoney · 4 PAX WARMUP: yes THE THANG: five rounds of pain MARY: some ANNOUNCEMENTS: bethel men’s shelter, meatloaf this week, sign up earlier COT: