backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
566 backblasts mention “3D”
AMERICAN JACKAL · DEC 16, 2024
Backblast! Rosie’s American Jackal circle time
WARMUP: Mosey down the hill, excessively long high knees and karaokes, merkins, SSH, Windmills, Cherry pickers and Moroccan night clubs THE THANG: 3.5 rounds of: 7 exercises, 45seconds of work per exercise, then rotate…
SNAKE PIT · DEC 10, 2024
Backblast! Rotating Bells of Pain
It was a rainy morn at The Pit of Snakes and the pax were fired up. A quick warmup and we were on our way. Thang: There were three bells this morning where the pax rotated around. Two of the bells were on one side of…
THE YARD · DEC 7, 2024
Backblast! Flag Handoff to Hominy
WARMUP: - Mosey a lap - Side Straddle Hop - Windmills - Moroccan Night Club - Plank (with sharing of quotes: Mark 10:13-14,16 & Me & My House by Brantley Gilbert) - Stretches - Explanation of My Q Philosophy THE THANG…
SOUL TO SOLE · DEC 5, 2024
Backblast! 40% Yinzers
WARMUP: THE THANG: 3.35 miles were taken in around the Kingsley property this windy morning. - Cyclops set the pace. - 3D was War Baby - Dojo was War Daddy MARY: ANNOUNCEMENTS: Bethel Mens Shelter tonight, Christmas…
SNAKE PIT · DEC 3, 2024
Backblast! seated farts
https://youtu.be/RS867MM-4DA?si=y4RArqc1vMT782ho I had the whole back blast written up but slack poops the bed and deleted it. You get one try slack.
TRAINING GROUND · DEC 1, 2024
Backblast! A Hilly Situation
WARMUP: None THE THANG: walk around WEP to Harris St, take a right down the hill, at the bottom the man with the bag starts walking backwards up the hill. Switched halfway, then back around WEP, around the loop back…
SNAKE PIT · NOV 26, 2024
Backblast! 3s Wet Company
Started dry ended up wet. Sounds like a good night in bed if you know what I mean…. Stacking rounds of exercises. PAX took turns calling exercises. Adding one per round. 10 reps each exercise. Took a walk farmer carry…
SNAKE PIT · NOV 19, 2024
Backblast! Fun and Run
Three of us spent some time with our bells at Snake Pit. Conditions were perfect (49 and clear). Here’s what we did: Warm Up: - 10 Imperial Walkers (IC) - 10 Low Slow Squats (IC) - 10 Mountain Climbers (IC) Grab your…
AMERICAN JACKAL · NOV 18, 2024
Backblast! Hybrid Theory
WARMUP: Run lap. Side Straddle Hop Windmill American Hammer Plank, remain in plank put right & then left arm in the air THE THANG: Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear…
THE FORT · NOV 16, 2024
Backblast! Dis and Dat
It was a brisk morning in The Fort where 6 brave souls made the hard choice and accelerated their Saturday morning!! A quick warmup and we were off. We toured The Fort while doing a little of dis and a little of dat…
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…
SNAKE PIT · NOV 12, 2024
Backblast! Drop, smack and poke KB workout / inv
WARMUP: mosey, windmills, arm circles, hillbillies, down dog, merkins THE THANG: 20 reps of all exercises Rd 1: strength and stability - goblet - single arm shoulder press - On swings - Single leg deadlift - Halo Rd 2…
NOV 8, 2024
Backblast! Humid in November
WARMUP: Ran a lap Reviewed F3 motto and core principles SSH, Imperials, Hillbilly’s, Cherry Picker, Windmill The Thang: Part 1: 20 - Bulgarian Pistol Squats Wall sits while each PAX Cubbie Crawls across the street and…
SNAKE PIT · NOV 5, 2024
Backblast! 4 corners of pain
WARMUP: - SSH / WM / IW THE THANG: - 4-corners in band lot: sandbag as timer / cindy for man-maker / squeaky wheel for abs / kettlebell for swings - got multiple rotations in MARY: - Airborns hips and Sally in closing…
TRAINING GROUND · NOV 3, 2024
Backblast! Training Ground - Heavy Style
So, it started as an idea for a nice, or heavy, Sunday ruck before Church. Well, it's now turned into a morning staple for some. I'll tell you this, I always walk away grateful. Grateful that Crystal Lake was willing to…
THE YARD · NOV 2, 2024
Backblast! Tabata and Poison
Beautiful morning at the Yard! Warmup was basic format 15 ssh 5 windmills 15 IW 15 HW 15 Mnt climbers 15 Plank Jacks Some stretches First routine Pick your poison First to 100 reps beeper goes off every 2 minutes. When…
NOV 1, 2024
Backblast! Too much candy
WARMUP: Quick Mosey around HT parking lot to pick up Cubbie who came in hot THE THANG: Mosey to the bottom of Grant Farm Drive by the fountain. 11s called where PAX will do 1 squat at the bottom and 10 BBSU at the top…
SNAKE PIT · OCT 29, 2024
Backblast! Hey Bandcamp. Early enough for you?
We did a tour of CRHS Campus carrying KBs and stopping every 100-200 yds for exercises of squats, triceps, curls, rows and OH press.
LAZARUS · OCT 24, 2024
Backblast! Consistency and Contentment at Lazarus
WARMUP: Run to the movie theater parking lot With lots of mumblechatter in the background... SSH x 30 Windmills x 10 IW x 15 Merkins x 10 Mtn Climbers x 20 Low slow x 15 Dirty McDeuce WAM x 12 Lunges x 12 Big Boy x 12…
SNAKE PIT · OCT 22, 2024
Backblast! Bell Busters
Warm-up: SSH x 15 Penny Pickers x 10 Imperial Storm Troopers x 10 Arm Circles The Thang: 15 exercises, adding an exercise each round. Each exercise is done with the number of reps being the round for that exercise. So…
SOUL TO SOLE · OCT 17, 2024
Backblast! Release of Burdens
WARMUP: Stated F3 Mission Statement and the 5 Core Principles THE THANG: We switched between each other carrying a 40lb kettlebell while we talked about each other's burdens for approximately 3 miles. MARY: She did not…
SNAKE PIT · OCT 15, 2024
Backblast! What a stupid idea- what time do we sta
WARMUP: 45 SSH, 10 windmills, plank and some stretching THE THANG: 4 corners (in a rectangle) PARTNER WORK First lap Partner 1 Bear crawls the long part of the rectangle while partner carries both bells in an suitcase…
THE YARD · OCT 12, 2024
Backblast! Hominy's VQ at The Yard - 2.0 Friendly
WARMUP: In cadence, when applicable: Side Straddle Hop. Low Slow Squat. Plank. Moroccan Night Club. Slow Merkin. LBC. Windmill. THE THANG: Dora: 50 Merkin. 100 Squat. 150 LBC. Ladder Board until 7:15am. 30 LBC 20 Side…
SNAKE PIT · OCT 8, 2024
Backblast! Let me introduce you to #2
WARMUP: Greetings COP or Circle of Pain SSH, Imperial Walkers, Low Slow Squat, HillBilly Walkers, Merkins, LBCs, Moroccan night clubs THE THANG: Grab bell and plate we’ll call “The 6” Mosey driveway off bypass entering…