backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
5,612 backblasts mention “MP”
BLOCK PARTY · TUE JUL 7
EMOM and Partner Ladder
WARMUP: 20 SSH IC 10 Windmills IC 10 Cherry Picker IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC THE THANG: EMOM 25 MIN 1: 10 Burpees MIN 2: 15 Squats MIN 3: 10 Merkins MIN 4: 20 Reverse Lunges MIN 5: 20 BBS Hyrox…
DAWN PATROL · TUE JUL 7
Cadence Count Expertise
WARMUP: Calling cadence fails with SSH, Hillbillies, Strawberry Pickers, with lo slo squats and windmills mixed in. Moseying to benches over yonder. THE THANG: Arms lock lunge walk, Arms lock 1st, 2nd, 3rd, 4th Gear run…
SNAKE PIT · TUE JUL 7
Hills, bells, Cindy’s… A two-man show at the pit
WARMUP: the usual suspects THE THANG: we ran out of time with this somewhere during round 6 Circuit: Each round, do exercise at each station… every time you pass the base, grab Cindie & do manmakers. MOT up hill is NUR…
SWEEP THE LEG · MON JUL 6
Persevere because others are counting on you
YHC was honored to have the Q at SLT and wanted to bring a side of hills to match the main course of heat and humidity. The Pax were game so we did it and thus started the day up 1:0. WARMUP: Run to the bottom of GHES…
COCKPIT · MON JUL 6
Cockpit Circuits, wait, what?
The basic rundown of this morning's workout was to sprint (or run) approximately 400m then do a series of exercises, in reps 10, 15, or 20. WARMUP: 400m jog to the bottom of the hill Side Straddle Hops, Squats, Butt…
THE ARMORY · MON JUL 6
(Parking) Lot of Pain
WARMUP: BAL (big-ass lap) around the parking lot; back to the flag for a few warmup exercises. SSH, windmills, low slow squats, imperial walkers, hillbillies, plank (down dog, up dog, mtn climbers) THE THANG: 10…
SLOW BURN · FRI JUL 3
Chutes and Ladders 🪜- Round 2
It was a steamy morning at Slow Burn and the PAX were chomping at the bit to accelerate. Quick warmup with the stretching and we were off. Over to the hill for some Chutes and Ladders. :ladder: There were two cones at…
THE FORGE · FRI JUL 3
250th Birthday Party
WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand…
THE COACH'S BOX · THU JUL 2
Deck of Cards - Habits
WARM UP: SIDE STRADDLE HOP = 15 IMPERIAL WALKER = 15 MOROCCAN NIGHT CLUB = 15 CHERRY PICKER = 15 LOW SLOW SQUAT = 15 DECK OF CARDS WORKOUT / 4 PART WORKOUT / 13 CARDS PER PART / 1 EXERCISE PER CARD: NUMBER OF REPS =…
LAZARUS · THU JUL 2
4 HIM for 4 Corners
WARMUP: We did several exercises and some stretchy things. Then we Moses around the the back of the theater then to the front. THE THANG: Corner 1 (10 reps) - Merkins– 10 reps Corner 2 (10 + 20 reps) - Merkins – 10 reps…
DAWN PATROL · TUE JUN 30
Four Corners(ish) at WEP
WARMUP: Took a soft-J jog around the outer perimeter of WEP with some stop-offs for warm up exercises. SSH, IW, HBW; sumo squats, plank-jacks, seal-jacks; broga stretches THE THANG: 4 corners, self paced. Rinse and…
THE BALLROOM · TUE JUN 30
Dancing shoes!!
WARMUP: 20 windmill 20 cherry pickers 20 imperial walkers 20 low and slow THE THANG: Mosey to the basketball court 20 count downward dawg 20 count high plank 20 LBC Down and back 3 rounds Mosey to the wall Wall sit…
CURRAHEE · TUE JUN 30
AO CURRAHEE — “THE MIDNIGHT RIDE” 30 June 2026 · 0515-0600 · Pre-Independence Edition
In 1775, a Boston silversmith didn’t wait for ideal conditions — he rode through the dark because the moment demanded it. This morning at Currahee, the air sat on us like a wet wool blanket before sunrise, and the PAX…
BLOCK PARTY · TUE JUN 30
Compete with yourself DORA
WARMUP: SSH, cherry pickers, side lunges and a little mosey THE THANG: DORA but no rep count. The whole point was to compete with yourself and try to do atleast one more rep than the previous set before your partner got…
SWEEP THE LEG · MON JUN 29
Complicated Math
Run down to the flag poles at the Elementary School. Divide into teams of 3, pax 1 and 2 at each end of the parking loop doing exercises while third pax ran to one end of the parking loop to switch out with pax 2. Pax 2…
THE ARMORY · MON JUN 29
Decisions
Five guys (including FNG “Trash Panda”) put in 45 minutes of work this morning. YHC joined them for the last 34. Here’s what we did. The Thang - 10 Goblet Squats - 10 Curls - 10 Calf Raises - 10 American Hammers - 10…
THE FORT · SAT JUN 27
You Will Struggle!
WARMUP: A few loops in the parking lot while Bowser shared leadership principles learned from Bible study with his buddy, followed by brief series of exercises THE THANG: Mosey to playground and pick a partner for Dora…
ALCATRAZ · SAT JUN 27
Battle Buddies Reunited
Partner Q is the theme at Alcatraz. Enjoyed the opportunity collaborating with my battle buddy from the Greater Than CSAUP on this one. I took the first half of the workout and concentrated on upper body while Shady…
THE FORGE · FRI JUN 26
Forged...for Sprinting
WARMUP: We charted a lap around the parking lot and completed a few warmup exercises. THE THANG: Before we took off, I asked the PAX to remember one thing. When the assignment is to run to a specific destination, do not…
MINNOW POND · THU JUN 25
Some 🐂 💩
WARMUP: THE THANG: Suicides on Williamson st starting at church to banks. 10 merkins and 20 monkey humpers at each of the 6 stops. +1 burpee everytime you hit the start MARY: ANNOUNCEMENTS: COT:
LAZARUS · THU JUN 25
World Cup Fever
WARMUP: THE THANG: Penalty Kicks & 1966 Dora MARY: ANNOUNCEMENTS: COT:
COCKPIT · WED JUN 24
I want you to think of me for days
WARMUP: SSH, windmill, hula hoop, hoop hula, karaoke, THE THANG: mosey for 1/4 mile and then do some exercises. The focus was on great form, mobility, oblique & glutes, & core. Airplanes, Bonnie Blair, low slow squat…
RING OF FIRE · WED JUN 24
Gam Guillotine Redux
This BB is going to be easy, at least for the workout part. In honor of the 10th anniversary of my first F3 workout – 6/29/2016 at Pantheon with Jekyll on Q – I decided to recreate his Q nearly verbatim. I was able to…
KITCHEN SINK · WED JUN 24
Carl Lewis
Active stretching before and After is a HUGE MUST!!! WARMUP: Hillbilly walkers x10 Bend & Reach x5 Windmill x8 Slow jog 20yards of 1. High knees 2. Buttkicks 3. Walking worlds greatest stretch 4. Elephant walks 5…