backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
386 backblasts mention “Suplex”
THE COACH'S BOX · FEB 13, 2025
Backblast! For the love of Cindy
WARMUP: 20 SSH, 10 Windmills 15 IW &HW THE THANG: AMRAP 1 minute 30 seconds “rest” (SSH) Curls, Offset Merkins, cactus squats, flutter press, man makers, rows and Halos. After first set sat on the wall and did some calf…
THE COACH'S BOX · FEB 13, 2025
Backblast! Receipts/BackBlasts Matter
WARMUP: the usual THE THANG: Cinderblock stuff from HH (who should’ve created this BB; I waited, reminded, and now doing since my guy this AM is already on top of his…) Happy- feel free to edit this… MARY: some w Cindy…
THE ARMORY · FEB 10, 2025
Backblast! I stole this Q from MeCa on Backblast,
WARMUP: SSH Little baby arm circles Reverse Cherry pickers Imperial walkers Hillbilly walkers THE THANG: Listened to Metallica, Greatest Hits before Black Album Mini progressive ladders Ladders are in groups of 3…
ALCATRAZ · FEB 8, 2025
Backblast! Full body circuit
Arms Chest core Legs
KITCHEN SINK · FEB 5, 2025
Backblast! Simple, but not easy
14 at the Sink this morning survived a surprisingly difficult beatdown. Conditions were not terrible for February (40s with a breeze). Here’s what we did. Warm Up - 10 Low Slow Squats (IC) - 10 Merkins (IC) - 10…
AMERICAN JACKAL · FEB 3, 2025
Backblast! Hand off hut hut
Handoff to Rosie!
THE COACH'S BOX · JAN 30, 2025
Backblast! 30 Fishin Gone / 30 Gone Fishin
WARMUP: SSH, CP, IW, Merkins, All IC Shakira (five each direction) OYO THE THANG: 3stations: cinderblock, fire hose, lap around the parking lot. Rotate upon completion of lap. Round 1 and 2: Firehouse – battle ropes…
THE YARD · JAN 25, 2025
Backblast! Repeat till Failure
WARMUP: Started with a 5 minute mosey around campus and then circled up: CherryPickersx5inCadence, WindMillsx5inCadence, SSHx15inCadence, HighKneesx20OYO, SSHx10inCadence, ButtKickersx20OYO, SSHx5inCadence…
THE COACH'S BOX · JAN 23, 2025
Backblast! VQ in The Fort Region
I introduced some of the pax from The Fort to Anchor Bar’s Famous Chicken Wings. The Anchor Bar is a restaurant in Buffalo, NY that is famous for the first place to serve chicken wings as we know them today. More on…
BUSHWOOD · JAN 22, 2025
Backblast! Eastside Natty Celebration
WARMUP: mosey, SSH windmill THE THANG: group Hill Dora / lower body/ squats lunges sumo calf Mosey Setup up - 4 sets x30 Mosey Merkins Mosey Mary MARY: we gave Mary some Lovin ANNOUNCEMENTS: congrats to the Ohio State…
THE COACH'S BOX · JAN 16, 2025
Backblast! Unity- that’s a unity!
WARMUP: F3 Tabata Workout (20 minutes) Started off pulling up UNITY- Queen Latifah to set the tone - Warm-up (5 min) 20 SSH IC - Imperial Walkers and Hillbilly walkers(10x) - Mike Tysons (10x) - LBCs (10x) - Flutter…
THE COACH'S BOX · JAN 9, 2025
Backblast! 30/30 Hominy Time - Blind Melon soundtr
30/30 Format. Q for first 30 minutes 1st F: Hominy Q for second 30 minutes 3rd F: Bitcoin WARMUP: - Mosey a lap - Side Straddle Hop - Big Boy Situps - Imperial Walkers - Windmills - American Hammer - Plank THE THANG…
THE HIVE · JAN 3, 2025
Backblast! Interimsubstiq
WARMUP: ground work, non-ground work THE THANG: burpee chase, wall work, circuit MARY: ANNOUNCEMENTS: COT:
THE COACH'S BOX · JAN 2, 2025
Backblast! Coaching Up
WARMUP: mosey and some imperial walkers THE THANG: 4 corners at each corner 10reps of exercise 1.5 miles in and 40 reps of exercise moves Merkins CDD Squats Dips Diamonds Plank Jacks MARY: ANNOUNCEMENTS: COT: Gecko led…
JAN 2, 2025
Backblast! Struggles of the dancing idiot
WARMUP: the central question was posed- if we are excited and enthusiastic about trying to make a vision come into reality. (to better serve a group that we identify with and hope to serve), how do we manage our…
JAN 1, 2025
Backblast! 2025 New Years Convergence Smokin Ruck
WARMUP: None THE THANG: Rucked 3 laps around the school campus talking about our 2025 goals MARY: None ANNOUNCEMENTS: Read your newsletter COT: Prayers and Praises
BUSHWOOD · JAN 1, 2025
Backblast! 2025 New Years Convergence Smokin Beatd
WARMUP: Stated the F3 Mission and Core Principles, then SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers THE THANG: Round 1: Cheese Shredder Round 2: Light Poles: 1. Burpees starting with 1 then 2…
SNAKE PIT · DEC 31, 2024
Backblast! NYE Battle Ropes
WARMUP: dynamic plank exercises <> downward dog <> upward dog <> flipped dog ... ~5 minutes THE THANG: starting at traffic circle outside the stadium... Tabata 30" exercise 1 w/ KB, 30" exercise 2 w/KB, 75 seconds…
DEC 30, 2024
Backblast! Black Diamonds in Cadence (Honey Badger
25 Burpee in cadence + NUR hill 15 Merkins IC + NUR 25 squats IC + NUR 25 Bomb Jack Single ct IC + NUR 20 CDD’s IC + NUR 15 Monkey Humpers IC + NUR 5 pull ups/25 SSHs 10 pull ups/50 SSH 15/75 10/50 5/25 Mary
DEC 26, 2024
Backblast! 30’s
WARMUP: SSH, Windmill, IW, HW THE THANG: Run lap around field, 30 Merkins Run lap around field, 30 LBC’s Run lap around field, 30 squats Rinse & repeat until 5:30 5:30am - 6am 3rd F discussions MARY: No ANNOUNCEMENTS…
THE COACH'S BOX · DEC 26, 2024
Backblast! 30’s
WARMUP: SSH, WM, IW, HW THE THANG: Run lap around field - 30 Merlin’s Run lap around field - 30 LBC’s Run lap around field - 30 Squats 5:30a - 6a - 3rd F discussions MARY: No ANNOUNCEMENTS: Yes COT: Yes
DEC 24, 2024
Backblast! Christmas Eve Convergence at The Yard
WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B... Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex Switch Q's at 1/2 mark THE THANG: Group 1 (Farmers only): Group 2…
THE COACH'S BOX · DEC 19, 2024
Backblast! 3 lessons - 3 stations
WARMUP: Nope - only 30 minutes to get right to it THE THANG: Lesson 1 - He who suffers before it is necessary suffers more than necessary - Seneca Station 1 - burpees and Diamond merkins on the hill - 7’s Mosey to…
SNAKE PIT · DEC 17, 2024
Backblast! Kettle Bell Rounds
Mission/5 CORE Principles/Credo WARMUP: Jog then a few exercises then grab your bell THE THANG: Move to our starting position. Each PAX would perform the exercise with their kettle bell then when it was their turn, they…