backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
636 backblasts mention “Cyclops”
DEC 3, 2024
Backblast! Fun at the Corral
8 left the warmth of the fartsack for the cold of the Gloom (25 degree real feel). It started cold but we warmed up fast with a full-body beatdown and epic mumblechatter. Here’s what we did. Warm Up - 10 Low Slow Squats…
NOV 26, 2024
Backblast! Jersey
DORA. We did all of them. Merkins squats LBCs etc
FLIGHT PLAN · NOV 23, 2024
Backblast! One road - One route
WARMUP: nope THE THANG: Kee it simple - Run Market St. to its end and back to Starbucks. Add on should time permit prior to 0600. MARY: nope ANNOUNCEMENTS: were voiced COT: 5th core principle A great way to start 1-0 on…
RING OF FIRE · NOV 20, 2024
Backblast! Fire >Rain
WARMUP: Quick disclaimer Mosey to awning Warmup SSH Low and slow squats Windmills Merkins Plank stretching THE THANG: First event Merkin accumulator Under awnings, we went in a semi circle Adding one merkin every light…
NOV 15, 2024
Backblast! 3 lessons from Sugar Daddy
WARMUP: Jog to the barber shop - various exercises in cadence - windmills, low slow squats, seal jacks, imperial and hillbilly walkers, plank and stretch - then PAX we’re off for a trip to the dumpsters THE THANG…
THE COACH'S BOX · NOV 14, 2024
Backblast! Men don't ask for (or follow) direction
WARMUP: We did it. THE THANG: Mosey over to cinderblocks Dora: - 50 overhead presses - 100 curls - 150 flutters with press 10s (for 10 years of F3) - Manmakers and Merkins MARY: No chicks. ANNOUNCEMENTS: Read your…
NOV 14, 2024
Backblast! Don’t worry too much about tomorrow.
WARMUP: laid the topic talking about kids and uncertain future THE THANG: we talked about how much we should worry about uncertain future. We came with the conclusion that we need to have faith that God is in control…
THE COACH'S BOX · NOV 7, 2024
Backblast! Never Too Early For Christmas
WARMUP: So I’ve lost 47# so far and we did 47 low slow squats. THE THANG: Haven’t Q’d 12 Days of Christmas in a while so I pulled out the old Q along with some rocking tunes. 12 days of Christmas is just like the song…
RING OF FIRE · NOV 6, 2024
Backblast! If you do it long enough, you’ll feel i
WARMUP: quick disclaimer when YHC identified no new pax, got a quick raise of hands on “new’ish” Pax that may not have Q’d a lot since this was Q school themed. Also a refresher for how Qs need to lead. Took off on a…
THE BALLROOM · NOV 5, 2024
Backblast! From the Ballroom Archives
The rain was coming down at the Ballroom. Mosey to the cover at the front of the school. Cyclops informed me the rain would stop at 5:30, he was correct, as usual. Puller from the archives, this workout was also…
SWEEP THE LEG · NOV 4, 2024
Backblast! A quick jaunt to Tega Cay
WARMUP: All you get is an explanation of the Thang THE THANG: Run to Stonecrest, then up Hubert Graham to Tega Cay Drive. If you're fast, go take a lap around their parking lot. At the first traffic light 5 merkins and…
THE FORT · NOV 2, 2024
Backblast! Where's Grout?
WARMUP: 20 SSH IC 10 LSS IC 10 HILLBILLY WALKERS IC 10 IMPERIAL WALKERS IC 10 MNCS IC YOGA THE THANG: Mosey to the entrance of Pike Engineering for -2s of Derkins & Dips Q3.10 Consistency – “The Consistent Leader is…
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…
FLIGHT PLAN · OCT 28, 2024
Backblast! River run
We ran the river route. Some got 5ish+, others less and some rucked.
THE YARD · OCT 26, 2024
Backblast! Throwdown at The Yard
Statement of the F3 Mission, F3 Core Principles, F3 Credo WARMUP: 2 laps around the parking lot with a few exercises to follow. THE THANG: We ran the rows of the parking lot, increasing by 5 reps at each column…
CLYDESDALES · OCT 23, 2024
Backblast! Pick your route
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
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…
SLOW BURN · OCT 18, 2024
Backblast! Halloween is near
WARMUP: COP - mosey past F45 to parking lot left of complex Various exercises I/C Low slow squats Seal jacks Side straddle hops Merkins Planks Shoulder press holding people’s chair Imperial walkers Hillbilly walkers THE…
KITCHEN SINK · OCT 16, 2024
Backblast! Show up for the man next to you
WARMUP: Take all weight 1/4 mile to COP Low slow squats with weight x 10 Hold people’s chair and do Moroccan night clubs x 10 Rucks off and 25 seal jacks I/C 10 Windmills I/C Rucks on Imperial walkers x 10 I/C Hillbilly…
THE COACH'S BOX · OCT 10, 2024
Backblast! CB 10.10.24
Warm-up lap around the parking lot. COP exercises: SSHs, Imperial Walkers, Windmills, Plank Stretches. Next: Series of exercises with Rugby Sprints Mosey to front of school for DORA 1-2-3 Merkins, Squats, LBCs Returned…
CLYDESDALES · OCT 9, 2024
Backblast! Walmart Run
THE THANG: Trail Route Ruckers Road Route was a round-trip run to Walmart not for a honey do list which was around 4.5+ miles, shorter route was a little past the post office ANNOUNCEMENTS: Christmas Party, Volunteers…
COLOSSEUM · OCT 8, 2024
Backblast! Break from rucking
I normally ruck on Tuesday so this was a nice change. Beautiful morning, temperatures are really great this time of year. Go time hit so quick disclaimer then yog down the main drive. Did some butt-kickers, high knees…
THE FORT · OCT 5, 2024
Backblast! Cindy on a Brick
It was a glorious morn in The Fort as 6 HIMs got a little better today. Quick disclaimer and we were off. Ran to the upper parking lot for a little warmup and stretching. Ran over to a Baptist church for some 1st, 2nd…
THE HIVE · OCT 4, 2024
Backblast! Dora, Tabata and Mary
COP - mosey to base of hill for various exercises I/C. Greeted late arrivals (they know who they are) with Monkey humpers. the main thing - Partner Dora because you’re there for the man next to you. 50 - swings 100 …