backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,191 backblasts mention “su”
THE HIVE · JUN 3, 2022
JWow Wins! JWow Wins!
WARMUP: We headed for the light and warmed up with some of the usual suspects THE THANG: We played Uno with these rules: Blue - Curls Green - LBC Yellow - Goblet Squats Red - Chest press Skip - Run +2 - pick 2…
JUN 2, 2022
Airwolf inspired “ciabatta”
WARMUP: Mosey from flag to second parking lot. 20 count IC: SSH, hillbilly walkers, Cherry pickers, Moroccan nightclubs. 10 count down dog to 10 count honeymooner. Mosey to the band lot. THE THANG: Tabata Time! 2…
RING OF FIRE · JUN 1, 2022
Ring of Fire^ The Return of the Wheelbarrow
Got the call from the #bullpen that @backdraft needed a "righty" to offer a proper beatdown. I waited for "Wild Thing" to blast through the speakers. *editors note: that didnt happen but 7 other men showed up. Properly…
SWEEP THE LEG · MAY 30, 2022
STL 2022 - Murph Lite
Humid and warm this morning. 4 PAX showed up for this memorial day workout inspired by "The Murph" but modified to meet the 3 mile minimum for STL and to allow finishing within 45 min. Straight Up stayed back to do a…
VARSITY · MAY 27, 2022
Varsity Level Prison Workout
WARMUP: Sasquatch led the pax through a Broga session, under cover as promised but no less stretchy than his usual job making the pax hurt so good! THE THANG: The AO was set up for wet, muddy pain with blocks and…
MAY 26, 2022
bootcamp with running
6 PAX and a FNG gathered around the flagpole for the Pledge of Allegiance. Disclaimer was mumbled by the nonprofessional. WARMUP: SSH and Windmills. Mosey to the Town Square THE THANG: Shamelessly stolen from Grout with…
RING OF FIRE · MAY 25, 2022
Deck of fun w/insurance
Started w/some stretchy things then mosey down to MS for 20 merkins, 20 squats, and LBC. Mosey for a while, 15 of each, mosey then 10, mosey some more for 5 each. Deck of fun w/insurance: ♡ = hard release merkins ♧ =…
BLOCK PARTY · MAY 24, 2022
Bond denied
WARMUP: Surprise Substi-Q with an injury to the scheduled Q. So figured it out on the fly. Mosey to Pike parking lot. 25 SSH IC 10 Tappy Taps IC 15 LSS IC 15 MNC IC THE THANG: 1 lap around WEP with 5 burpees and 10 LBCs…
MAY 24, 2022
BOMBS Away!
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers The month of May is mental health month. Most Americans struggle with some form of mental health. One of the biggest things I’ve learned during my short time at F3 is…
MAY 23, 2022
The Murph with PSA
Today we learned a lot. Today was our prep for next week’s Memorial Day Murph. Started with a strategy discussion to complete it in a respectable time using a timer to do 5/10/15 Pull-ups/Merkins/Squats every minute…
ALCATRAZ · MAY 21, 2022
Safe word: Kryptonite
WARMUP: 10 SSH, 10 windmills, 10 SSH, 10 10 IW, 10 SSH, 10 HW, 10 MC, downward dog, honeymooner. THE THANG: All things done Dora Style with a new partner each round. Round 1 - 50 pull-ups Round 2 - Hill 1. 150 Merkins…
THE FORT · MAY 21, 2022
Snarky Title
WARMUP: Old man warmup of windmills and strawberry pickers, or produce pickers, or cherry pickers, or whatever… some SSH, a couple of Merkins… you get the idea THE THANG: We tested our fitness this morning. 2 min max…
SLOW BURN · MAY 20, 2022
PGA Championship at Slowburn
WARMUP: Moseyed over to the driving range where we performed a few exercises like SSH and the walker brothers. Then moved to the putter green where we did a few yoga moves to make sure we were limber so we could hit the…
THE HIVE · MAY 20, 2022
Helping your brother bear his burden
WARMUP: SSH, Morrocan Night Club, Down Dog, Up dog, Merkins, Seated Surfers, KB squats THE THANG: We began with a short mosey to the curb and back. Picked up our bells and lined up on a line in the parking lot. 50 man…
MAY 19, 2022
Bootcamp Q-School
PAX ran around for some pearls on a string. At each stop, YHC worked to espouse some of my ideas on Qing. At the last stop prior to COT, other PAX took opportunity to count in cadence Topics I tried to cover: Counting…
RING OF FIRE · MAY 18, 2022
6 1/2 Men
WARMUP: mosey to the front of sugar creek elementary for some SSH, wind mills, low slow squats with moroccan night clubs THE THANG: lunge walk the hill heading to the pull-up bars with 10 squats every 5 yards-ish…
CURRAHEE · MAY 17, 2022
Crashing the buffet
WARMUP: 0500-0505 Q school followed by 3 side straddle hops to practice calling cadence. We got places to be. THE THANG: Coupons: sandbags and 60lb kettlebell. One guy without a coupon 0505-0525 Ruck to Golden Corral…
SWEEP THE LEG · MAY 16, 2022
Stay Focused - Q-school edition
11 Pax this morning with more seasoned vets and less newer members than expected. A good thing for me as a newer F3 PAX, I knew I could delegate some of the portions of the Q school lessons for the day! Fishstix brought…
MAY 13, 2022
Danger Zone, B.O.M.B.S, ABC's
WARMUP: 10 - Side Straddle Hops 10 - Windmill 10 - Moroccan Night Club 10 - Cherry Pickers 10 - Merkins While moseying to The Circle Fountain... Danger Zone PAX runs while Danger Zone by Kenny Loggins plays in the…
THE BALLROOM · MAY 10, 2022
7 of Diamonds
WARMUP: SSH, Moroccan Nightclubs, Low Slow Squats, Cherry Pickers, Merkins, plank, downward dog, honeymooners THE THANG: Had a variation of the 7 of diamonds 7 rounds, various exercises starting with 7 reps at round 1…
MAY 9, 2022
The MURPH
WARMUP: None THE THANG: THE MURPH (Lt Michael P Murphy): Run 1mi 100 Pull Ups 200 Push Ups 300 Squats Run 1mi MARY: We did some. ANNOUNCEMENTS: Bethel Mens Shelter, support COT: What do you worship, idolize, invest in?…
MAY 5, 2022
Miles with a side of Murph
Last night I was settling down for bed and decided to get on Slack to see who was Q'ing before deciding where to post this morning... Jekyll had just posted that Minnow Pond was without a Q so I felt the calling to…
MAY 5, 2022
Get the Plank outta here
WARMUP: Shoulder stretch each side Knees to chest 30 yard stretch Front lunge 30 yard stretch Reverse lunge 30 yard stretch Side lunge 30 yard stretch each side THE THANG: Mosey toward the pull up bars on the south side…
BLOCK PARTY · MAY 3, 2022
Block Party at Block Party with Blocks
BLOCK PARTY Q – 03May2022 • Warm Up in the lot a minute or two with windmills, merkins, some stretching... • Grab a partner and a block • AMRAP – shooting for 4 or more • 5 stops: 1. Parking lot Startex 2. Lot next to…