backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,191 backblasts mention “su”
VARSITY · DEC 10, 2021
Nas on a Nasty morning at Varsity?
11 met on this misty/chilly morning at The Varsity. Band Camp led off with disclaimer that covered both he and I (fortunately). Then 3 PAX went on their own for a long run. The rest of us followed Band Camp the get…
DEC 10, 2021
A wet and cold pusher!
Today at the swamp it started off just a little chilly but by the time we moze it over to the home Depot parking lot for a quick warm up, here came the rain! Warmed up with 15 of each exercise: Moroccan Night Club, Hill…
RING OF FIRE · DEC 8, 2021
Rain and Malachi
The heavens burst forth this morning. 5 PAX gathered in truly gloom 41 degree weather. At about 0520, the rain really poured for about 10 minutes and then let off to only a solid shower. YHC modified my plan with the…
BLOCK PARTY · DEC 7, 2021
Changing of the Guard
28 PAX joined in the gloom for a brisk morning at Block Party. Though the temps were in the high-40s, the wind cut and made it feel much colder. Most were ready to get started and warmed up. Bobber led off with the…
SWEEP THE LEG · DEC 6, 2021
Run, exercise, rinse, repeat
Simple but effective is the kick I'm on right now. I'm notorious for overcomplicating things so I want to avoid that in the gloom. Fortunately, 13 men joined me at Sweep The Leg and we were going to keep it simple with…
COLOSSEUM · NOV 30, 2021
Prayers Against Our Ego
Mosey behind school > Warm Up Line Up on BBall Court baseline > Suicide sprints and plank/mountain climbers, 25 in cadence; total of 3 sets God, make me strong to overcome the desire to be wise and to be thought of as…
BLOCK PARTY · NOV 30, 2021
Thankful for Block Party
A nice brisk morning in the gloom to spend some time with the PAX of F3 The Fort. We are super blessed, gentlemen, to have such an amazing thing in our lives. YHC met with WWL and Wegmans to run hill repeats 30 minutes…
NOV 30, 2021
The Deck at The Corral
It's Golden Corral, there were 9, and we worked in the following manner: Disclaimer Warm up run around Harris Teeter and post in the top parking lot for a few warmup exercises then the Deck of Cards Spades: Diamond…
RING OF FIRE · NOV 24, 2021
Do not be anxious
I think we all can feel it. The holidays are upon us. The calendar is beginning to fill up. The “to-do” list is getting a little bit longer. And all the while, we’re supposed to enjoy this time of year. Just typing that…
NOV 23, 2021
Mini BoP: Small Board, Big Pain
I was a last-minute Q request from Lutefisk. I'm thankful he asked. As cold as it has been, it kept me from fartsacking, which I am very thankful for him asking. Accountability! Coming up with a weinke on last-minute…
CURRAHEE · NOV 16, 2021
Currahee Shoulder Smoke
Three rolled in to the parking lot ready and were ready by 0458 for the 0500 start. At 0459:52 we saw a grey Subaru coming in on two wheels. MainFrame emerged, took the disclaimer as it was yelled to him from across the…
COLOSSEUM · NOV 16, 2021
Colosseum Backblast
Warmup: Shady QIC: Zima 25 Pax showed to see if the rumors were true. Or Shady has a degree in short-term hype trains. Maybe a little of both. Humbled to see y'all out there for an out of shape Q workout. Shady did a 5…
THE BALLROOM · NOV 16, 2021
My Navy Story
A gang of four converged at Pleasant Knoll middle for the third installment of Veteran's month at the Ballroom. Here is what they did: The Thang: YHC greeted the group and thanked them for coming out this morning. After…
THE ARMORY · NOV 15, 2021
Took Shatner out
WARMUP: alla carte, probably yoga heavy THE THANG: Series of exercises with a mode of transportation in between. We moved through the short side of the parking lot. 10ish reps in each Suitcase row Over head press Clean…
NOV 11, 2021
Q School at Footloose
10 pax decided to post at Footloose this morning for a little bootcamp Q School. YHC endeavored to create a WO this morning that would provide a few reminders/tips to seasoned PAX while focusing on some key fundamentals…
SNAKE PIT · NOV 10, 2021
Q School - Snake Pit (kettlebell/gear edition)
9 PAX for some Q school Esso hit on the 5 core principles that every F3 workout shares. Then YHC took over Warm-up We reviewed counting in cadence - Next exercise is: - Starting positions MOVE - In cadence: - EXERCISE…
BLOCK PARTY · NOV 9, 2021
AMRAP at Walter Elisha
Mosey, warmup with the usual... Partner Up AMRAP while partner runs up hill and back: Merkins, Grave Digger Rt., Wide Grips, Grave Digger Lt., Diamonds, Mountain Climbers, Plank Jacks, Plank, American Hammers
NOV 5, 2021
Pick Your Poison
Disclaimer. Mosey lap around parking lot. Warmup with usual. Pax circle up. Go around circle, 1st pax picks an exercise for the rest of us to do while they run the lap. Go around circle with same method. Now, partner…
THE BALLROOM · NOV 2, 2021
Veterans Month Kickoff- Ballroom
Lets start the month of November off right. It is an honor to get to represent the Marine Corps. Lets get after it. Disclaimer Mosey to Warm Up- Warm up 10 of each exercise in cadence- SSH, Mtn. Climbers, Hillbilly…
SWEEP THE LEG · NOV 1, 2021
Two Minute Drill
Six runners met at Earthfare for some early morning speedwork at Brayden. Here is what they did: The Thang: After watches were set, the pax were disclaimed as we did a warm-up mosey along Len Patterson drive into the…
THE BALLROOM · OCT 26, 2021
Grounded at The Ballroom
School was in session and we were grounded. 10 PAX rolled in, we disclaimed and formed up in 2 lines for an Indian Run with little direction, only a destination. Get there. And so we got there. Warm ups consisting of…
OCT 21, 2021
Loopy Loop
Total of eleven pax for the third installment of Q-swap Thursdays in October. Today, the Ranch swapped for Laces In. Bootcamp for Bootcamp. Since Ruby Slippers' shoulder is on the mend (TAPs), I covered for him today at…
SOUL TO SOLE · OCT 14, 2021
Q Swap
Today was RubySlippers turn at Q swap with Sole to Soul...but due to an injury and proposed surgery YHC took the reigns... Four men took to the paths at Kingsley and rucked about 3 miles....the chatter was constant and…
THE ARMORY · OCT 11, 2021
Keg and Kettlebell
Started with some warmup then the stuff. One PAX takes the keg (empty, but still weighting approx. 30 lbs) and carries it around two parking islands and back to the group. The rest of the PAW do an exercise until he…