backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
5,612 backblasts mention “MP”
RING OF FIRE · WED JUL 29
Blast from the Past with Cash
Well, YHC was thoroughly unprepared for this today. I failed to secure a Q and then got distracted taking the trash out that I forgot the flag too. At least when I realized I didn't have a Q on schedule, I thought I'd…
KITCHEN SINK · WED JUL 29
Carry the Load
10 men carried heavy things on a sweaty Wednesday morning at the Sink. Here’s what we did: Warm-up - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC) - Front Fold Stretch - Side Stretch Mosey to flag pole The Thang…
Q SOURCE · WED JUL 29
Vision (Q3.4)
The difference between sight and vision is sight sees what’s in front of you while vision sees where you’re headed. Vision is the ability to see what ought to be done and communicate it in a way that motivates action…
COLOSSEUM · TUE JUL 28
Catch me if you can
WARMUP: Mosey to front parking lot (20) LS Squats (10) Merkins (25) Imperial Walkers THE THANG: Mosey to Movement Mortgage parking lot Bear Crawl across parking lot (5) Merkins every other line. Crab walk back (5)…
THE BALLROOM · TUE JUL 28
Carolina Day Ballroom
Started with a mosey run Warmup: SSH, Windmills, Imp Walkers, LSS, arm circles, peter parkers, plank stretches -Run- Do-run-do routine: At baseline do 15 bobby Hurleys, run to halfway point, do 15 bobby Hurleys, run to…
COCKPIT · MON JUL 27
Sherlock welcome ho(l)me(s)
WARMUP: SSH / Windmills / Low Slow Squats THE THANG: island hopping in the parking lot. MOT been islands is lunge walk and then broad jump and repeat 15 merkins 15 squats 30 second plank 15 dips 15 merkins 15 LBC’s 15…
ALCATRAZ · SAT JUL 25
Ace Ventura
WARMUP: SSH Imperial/ Hilbilly Walkers Mountain Climbers Peter Parker’s Moroccan Nigh Clubs Lap around Runde: High Knees, Butt Licks, Karaoke, Toy Soldiers THE THANG: 1. Golf Course 11s - “Laces Out” - Merkins and…
THE FORT · SAT JUL 25
It's Wet. YES. Now, Do The Work
Whenever there's an FNG, I feel the responsibility to turn it up a notch and to ensure I adhere to the principles, cadence calling, and traits of what I love about F3. While it's not up to me to determine the intensity…
SLOW BURN · FRI JUL 24
4 Corners and 11's
WARMUP: Lead by Snooker. Did a great job. THE THANG: Moseyed around a bit, then landed at a parking lot with 4 cones set up about 50 yards apart. The thang was to do 11's, but across 4 corners. Corner 1 - 10 Merkins…
THE FORGE · FRI JUL 24
10 Days to School
WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Goofballs THE THANG: Backblast – The Forge Q: Jason Workout: Ladder to 10 Distance: Just under 4 miles Great work by everyone who showed up at The Forge this morning. The focus…
SOUL TO SOLE · THU JUL 23
Dark Helmet
WARMUP: THE THANG: We did a couple of loops around the Kingsplex, with some bear crawling and crawl bearing in honor of the Other Band Camp (Band Camp - not present), some running up Textile Hill, and lots of NOT…
DAWN PATROL · THU JUL 23
Impossible Island Hopping
WARMUP: moseyed with some stops along the way. No feedback on the cadence calling. The PIP I was on was in full effect. Finished with Bonnie Blairs X 10. THE THANG: In honor of The Pirate, a 4 corners, 20 reps at each…
LAZARUS · THU JUL 23
I Was Wrong, And I'm Grateful For That
The rain was forecasted to be gracing us but instead, all we had was clouds and humidity, a lot of it. Based on some of our fair-weather posting habits, I assumed no more than 3 PAX would post here due to the chance of…
MINNOW POND · THU JUL 23
We’re not worthy!
WARMUP: Moroccan night clubs, low slow squats THE THANG: The full zipper. Ascending burpee count starting at 1 each time you cross over Spring St. (1 then 2 then 3…). On the right side of the zipper 20 Fat Bastard sumo…
THE FORGE · WED JUL 22
Prison Break
Lap around the parking lot, back to the parking spaces behind COT. Each Pax stayed inside there parking space and performed a series of exercises. Once completed, we ran a lap and began another set of exercises. The…
RING OF FIRE · WED JUL 22
Round About
WARMUP: Yea, interspersed with burpees THE THANG: A bit ADHD - 7s on the hill behind sugar creek - merkins, squats, and bulgarian split squats in front of the school - bear crawl the front wall of the elementary school…
COCKPIT · WED JUL 22
Getting swole at the Cockpit
WARMUP: Side Straddle Hops, Cherry Pickers, Imperial Walkers, various stretching THE THANG: Thang 1: Champaign run to the middle school. Patterned up. Partner 1 did AMRAP exercises in the school parking lot while…
KITCHEN SINK · WED JUL 22
You Just Need A Sandbag....And Take It Around To Your Friends
WARMUP: A mere jog get loosened up. THE THANG: Hoist your sandbag to the carry position and make your way close to the flagpoles for the first of our several 60 x 60's. This is an exercise where you start with the 60lb…
THE BALLROOM · TUE JUL 21
PoBoy Mike Tyson’s
WARMUP: straight up Broga with some stretching THE THANG: mosey to benches for hips and back. Went to back lot for other warmup stuff two kinds of walkers, squats etc. more hip and hammy stretching. Down to playground…
DAWN PATROL · TUE JUL 21
McHale’s Dawn Patrol 5, 10, 20, 10, 5
WARMUP: 5 minutes: Side straddle, hops, hillbilly walkers, windmills, cherry pickers, Moroccan nightclubs, squats, high knees THE THANG: sets 5, 10, 20, 10 and 5: Carolina dry docs, mountain climbers, Merkins, big boys…
BLOCK PARTY · TUE JUL 21
A slice of pie
WARMUP: SSH, arm circles, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey THE THANG: Thang 1: 7’s Merkins at the bottom of the hill into parking lot - NUR to top - jump squats at the top - run…
SWEEP THE LEG · MON JUL 20
What is a Picket?
WARMUP: you’re supposed to come warmed up to Sweep the Leg THE THANG: run towards Gardenia stopping occasionally for: 5 burpees 10 merkins 15 squats 20 lbcs Or some variation of that. We added them up on the way out and…
COCKPIT · MON JUL 20
Push Through Complacency
WARMUP: SSH, down dog, honeymooner, cherry pickers, side lunges and some 5 second Merkins. THE THANG: 20,15,10,5 cinder block reps with a run after each set. Two movements to super set each other. Bench Press, Dips…
THE YARD · SAT JUL 18
Coupon at the Yard
WARMUP: - SSH - Windmill - Moroccan Night Club - Cherri Picker - Imperial Walker THE THANG: Station 1 Thrusters - Situp with Overhead Press - Side Straddle Hop - Overhead Press - Tricep Curls - Jog to next station…