backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
572 backblasts mention “Cohiba”
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…
DAWN PATROL · DEC 31, 2024
Backblast! Bury those burdens
WARMUP: Standing at start waiting for Pusher to get his act together THE THANG: We completed a holiday lights ruck through FM. Along the way we shared some low points, burdens, disappointments from 2024 with a fellow…
DAWN PATROL · DEC 26, 2024
Backblast! Boxing Day Double Q
WARMUP: Boxing Day background from Gump THE THANG: We stayed put in the Amphitheatre the whole 45 mins other than taking turns to run with imaginary box held overhead as the timing device for each exercise. Exercises…
SOUL TO SOLE · DEC 26, 2024
Backblast! Burden Boxing Day
Just started walking towards Coaches Box and carried a 40 lb coupon while talking about our burdens. We walked a total of 3 miles. ANNOUNCEMENTS: Read your newsletter COT: Prayers and Praises
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 HIVE · DEC 20, 2024
Backblast! 2024.51 The Hive
Arrange all bells by weight and divide into 3 weight classes (light, med, heavy). Divide PAX into three groups for 3 sets of 3 rounds of 3 exercises. Sets with light, mid, heavy Set 1: Shoulder ext x10ea, snatch x10…
RING OF FIRE · DEC 18, 2024
Backblast! Ring of Fire ? Burning Strong
WARMUP: Grab a block Mosey to track Imperial walkers low Slow squats Moroccan Night Clubs Hillbilly walkers THE THANG: 20 reps of Cindy exercise Curls Tri extension Shoulder presses Squats Murder Bunnies —Rinse and…
THE FORT · DEC 14, 2024
Backblast! Cake Boss has a big Wenkie ?
WARMUP: Arriving to the joyful sounds of Christmas music (not holiday music) PAX woke up and stretched and were ready roll at The Fort. Prestone not an FNG but Kotter to the fort joined us from Cooanado California and…
SLOW BURN · DEC 13, 2024
Backblast! Slow Smokin Pain
WARMUP: SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers THE THANG: Phase 1- Cheese Shredder Phase 2- Wall Sits= Hands High, Hands In Front, and Overhead Claps Balls to the Wall= Norma and Merkins…
THE HIVE · DEC 6, 2024
Backblast! Smokin Deck of Cards
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers THE THANG: Phase 1: 100 Swings OYO Phase 2: Deck the Cards - 3 Rounds using the exercise on the brown paper bag per the attached picture…
BLOCK PARTY · DEC 3, 2024
Backblast! Cold & Smokey
WARMUP: Mosey to WEP and then proceeded to SSH, Windmill, Imperial Walkers, Moroccon NC, and Strawberry Pickers. THE THANG: Phase 1: 2 Rounds of Cheese Shredder Phase 2: Round 1- At each swing, we did (10) Merkins with…
SLOW BURN · NOV 22, 2024
Backblast! Ladder Day
WARMUP: mosey round parking lot. Indian run to Hampton Inn w 6 completing 1 burpee. All your regular warmup exercises. THE THANG: ladder loops with pain stations. Merkens, Big Boys, LBCs, CDD, lunges, dips. DORA 75 Big…
THE COACH'S BOX · NOV 21, 2024
Backblast! RoadRash VQ
WARMUP: static stretching, SSH THE THANG: mule-train mosey with mixed slowing-exercises (people’s choice) Dora of squats, lbc’s, etc.., while partner runs to 20/40/60 yards… MARY: people’s choice - included Hello-ladies…
THE BALLROOM · NOV 12, 2024
Backblast! Lunge around the PKES Campus
Runners hit the track while Booters headed behind the track. WARMUP: SSH, Squats, MNCs, LBCs, Mtn. Climbers THE THANG: Light Pole Bingo. 5 Merkins then lunge walk to next pole & do 10 Bombjacks. Go back to the first…
6@6 · NOV 9, 2024
Backblast! #Powered By BBQ & Bourbon
WARMUP: premature Name O Rama THE THANG: Pick your distance MARY: F3 is for Men Only ANNOUNCEMENTS: Read your newsletter COT: 12 Runners, 1 Rucker (YHC). Hey Kids: Stay In School and, next year, don’t volunteer to Q the…
THE HIVE · NOV 8, 2024
Backblast! Snatch jokes for days
Lots of jokes. small ball jokes. snatch jokes. runner jokes. WARMUP: carry the bells to the top of the steep hill near entrance. SSH, Windmills, Produce Pickers all in cadence THE THANG: 3 sets of a 9 round tabata (40…
NOV 5, 2024
Backblast! The Smokin Damp Pain Gain
WARMUP: Mosey around the parking lot, SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers. THE THANG: Phase 1: 2 Rounds of Cheese Shredder Phase 2: 2 Rounds of Wall Sits and Balls to the Wall Phase 3…
FLIGHT PLAN · NOV 4, 2024
Backblast! River District Hills
WARMUP: Chat THE THANG: River District Out and Back - 5ish MARY: None ANNOUNCEMENTS: Read Your Newsletter COT: Show To Know
OCT 31, 2024
Backblast! Hills with an airborne ending
Plank variety to downdog<>updog Run to print shop, SSH in cadence, 5 pull-ups, 5 T2B. 0.5 mile loop… beneath FMcog awning = 3 burpees and 5 jump squats, then run behind the church and to the stairs, run up the stairs…
BLOCK PARTY · OCT 29, 2024
Backblast! Too many merkins
Warmup Run to Hill SSH Hillbilly Walkers Imperial Walkers Merkins Honeymooners Downward Dog The Thang Dora 100 CDD 200 Squats 300 Merkins 400 LBC One does exercise, one runs up the hill Bear Crawl up the hill Return to…
THE HIVE · OCT 25, 2024
Backblast! Accumulating ladder
WARMUP: mountains climbers, Moroccan nightclubs, mozy to the base of the hill and back THE THANG: Accumulating ladder with 15 exercises. Complete one rep of the first exercise, then two of the second plus one of the…
THE COACH'S BOX · OCT 24, 2024
Backblast! Cindies Dora | Q4.2 Schooling
Mosey to grab Cindies THE THANG: Cindy Dora Dora 1 - 200 swings - 100 goblet squats - 50 man makers - Partner runs lap Dora 2 - 100 Merkins - 50 Squats - 25 Burpees
BLOCK PARTY · OCT 22, 2024
Backblast! Figure it out
WARMUP: gathered up, ran to the top of the hill and into the parking lot. Quick round of SSH, 5 burpees, more SSH and 4 burpees. Low slow squat and some hillbilly walkers. Ran down the hill and to WEP playground. THE…