backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
8,789 backblasts
SLOW BURN · FRI OCT 30
44th Birthday Q
Today is day #5 and my birthday Q. What a week it's been! WARMUP: FNG showed so we went over 5 Core Principals first. SSH, Windmills, Moroccan Night Clubs, Stretching, Mosey THE THANG: Second Version of the 1982. 19…
THE HIVE · FRI OCT 30
Hive Hillsplora
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 …
DAWN PATROL · THU OCT 29
HIIT Workout
WARMUP (at the flag) - 20 Side Straddle Hops - 20 Windmills - 20 Butt Kickers - 20 Moroccan Night Clubs - 20 High Knees Run to the SBUX parking lot - 20 Big Boys - 20 Wacky Jacks (or SSH's) - 20 Walking Lunges - 20…
LAZARUS · THU OCT 29
EMOM at the movies…
WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon stretch, mosey to the parking lot in front of the movie theater. THE THANG: 4 corner EMOM (every minute on the minute) PAX broke into three group and picked a…
MINNOW POND · THU OCT 29
Tour of FM and 44 Reps
Birthday Week Q #4. WARMUP: Pledge of Allegiance and Directions-ish THE THANG: Run for 5 minutes-ish then do 11 Squats, SSH, Hammers and calf raises all ways. Main St --> Springs St --> Summersby -->Unity St -->Hill St…
SOUL TO SOLE · THU OCT 29
Life in the fast lane
WARMUP: THE THANG: 3 miles with stations MARY: ANNOUNCEMENTS: COT:
THE COACH'S BOX · THU OCT 29
The Smokin Cindy Violator
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…
RING OF FIRE · WED OCT 28
1982
Birthday Week Q #3 in the books. I built the workout around the year 1982 and my upcoming age. WARMUP: Good long mosey around Nafo to the NEW Marching Pad behind the ROTC building. 44 SSH, Windmills and stretching. THE…
KITCHEN SINK · WED OCT 28
Monster Mash Beatdown
WARMUP: SSH, Moroccan Night Club, Arm Circles, Wrist Stretches for four arms, Strawberry Pickers. THE THANG: -Lower Body Squats Swings KB Reverse Lunges *Figure 8's -Upper Body Curls Merkins w/Bell Over Head Press *Over…
COCKPIT · WED OCT 28
Racing at the Pit
Always an honor and a privilege to lead my F3 brothers in a workout. Like to try and mix it up a bit for the PAX so I researched the backblasts for this AO. Reached out to the Site Q to inquire what kind of gear is…
Q SOURCE · WED OCT 28
Q4.4 Opportunity
WARMUP: Quick review THE THANG: Experience yields Opportunity MARY: ANNOUNCEMENTS: COT: Failure is next!
SNAKE PIT · TUE OCT 27
Tea-Bell-ers, Gauntlets, & Glory Holes… Oh My!
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…
COLOSSEUM · TUE OCT 27
Walmart Run
It was a brisk morning in The Fort so we decided to run to Walmart for some deals on heated shorts. Indian Run up to Walmart 7’s with Kraken Burpees, Bear Crawls, and Dry Docs. Ran back to COT for prayers and praises…
BLOCK PARTY · TUE OCT 27
Hills & Marching Around WEP
Day #2 of Birthday Week Q's. Here we go! WARMUP: SSH, Windmills, Imperial Walkers, Stretching, Mosey THE THANG: Mosey over to the swings. Partner up and one partner does suspended crunches (feet in swing) 20x and the…
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…
THE BALLROOM · TUE OCT 27
Light pole accumators...from Georgia?
WARMUP: Worked our way to the starting light pole, stopping every 100 yards or so to do a warm up exercise. THE THANG: 8 light poles. One exercise per round. Each round we did the one exercise where the number of reps…
FLIGHT PLAN · MON OCT 26
Guess What. Go run.
WARMUP: THE THANG: Run to the end of Harvest Pointe/River District and back, adding more if time was on your side. Do 1/4mi - 1/2mi intervals. MARY: ANNOUNCEMENTS: yes COT: yes
THE ARMORY · MON OCT 26
His ass is like a pile of muscle
WARMUP: SSH, IW, HW, Up/Down dog and world’s greatest stretch THE THANG: 4 rd Tabata AMRAP. Goblet Squat Swings Single Arm Rows Lunges Romanian deadlift Thrusters Hammers Plank pull through MARY: Nope ANNOUNCEMENTS: A…
COCKPIT · MON OCT 26
Easy on the Shoulders, Not on the Legs
This is my birthday week, so I'm trying to Q all 5 days. #1 in the books! WARMUP: Windmills, stretching, Moroccan NCs and a mosey down behind the stadium and school. THE THANG: Lamppost-palooza. Run to the lamppost…
RING OF FIRE · MON OCT 26
Dorie - Partner Hero Workout
On December 7th, 1941, during the attack on Pearl Harbor, Dorie was serving as a Mess Attendant aboard the battleship USS West Virginia. When torpedoes struck, he ran into the fight—carrying his mortally wounded Captain…
SWEEP THE LEG · MON OCT 26
Getting Loopy
WARMUP: mosey towards berkshire loop with a stop on 160 for IC monkey humpers THE THANG: berkshire loops with 10 squats 10 merkins 10 LBCs at each stop sign. MARY: nah ANNOUNCEMENTS: newsletter COT: yup
THE YARD · SAT OCT 24
Circle of Fun and Indian Run
WARMUP: THE THANG: - 12 station circle of fun 45 secs exercise 15 second rest - Indian run - 12 station circle of fun 45 secs exercise 15 second rest - Indian run - Dora MARY: ANNOUNCEMENTS: - 4 B's - Bethel - 401k run…
6@6 · SAT OCT 24
Vuvu’s 45th Birthday Bash
WARMUP: old men stretching THE THANG: running, 4mi on the low end, 16 on the high end MARY: still a no show ANNOUNCEMENTS: Bethel, BBBB, trash pick up COT: pre 6 for coffee, Frittata and cinnamon rolls
THE FORT · SAT OCT 24
Birthday Bash
32 Trips Around the Sun WARMUP: 32 Moroccan Night Clubs, 32 SSH. THE THANG: Stop 1: 4 Corners Parking Lot At each corner: 8 Merkins 8 Squats 8 LBCs 8 Mountain Climbers 32 reps per corner Jog between corners Stop 2…