backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
497 backblasts mention “Dojo”
THE YARD · NOV 9, 2024
Backblast! Brick laying at the yard
WARMUP: ssh, imp walkers, windmills, Peter Parker’s and shoulder taps, all in cadence THE THANG: 2 workout stations were set up at opposite ends of the school parking lot. Each had a list of exercises/rep counts eg 40…
DAWN PATROL · NOV 5, 2024
Backblast! Ruckin Around
Day started in the dark and finished in the light. Dawn! WARMUP: none THE THANG: 2.2 miles downtown. A few stops for squats MARY: none COT: prayers and praises for jobs, families, marriages, and the nation as today is…
SLOW BURN · NOV 1, 2024
Backblast! The Pusher
WARMUP: Parking Lot Mosey, 20SSH IC, 15 Imperial Walkers IC, 15 Hillbilly Walkers IC, 20 Moroccan Night Clubs IC, Plank & stretching THE THANG: Starting at Carolina Pavilion Sign, run to 1st light pole - 20 Merkins, 20…
SEABISCUIT · OCT 29, 2024
Backblast! Mac attack
WARMUP: Ran out of parking lot THE THANG: looped to Banks Trail and back
AMERICAN JACKAL · OCT 28, 2024
Backblast! Tour and More
WARMUP: Mosey to back lot --> WM, CP, HBW, yoga-esque stretch -> Mosey to islands THE THANG: Appetizer --> 10 Big Boys, 15 Merkins, 20 Sumo Squats --> Lunge Walk to next island --> Repeat x 3 Mosey to top of hill via…
BUSHWOOD · OCT 28, 2024
Backblast! Recycling my VQ
I found my old VQ backblast and brought a little back. It wasn’t as hard as I remember. Solid work was done by all. We had a string of pearls to get to the spot 3 cones in a line 5 HR merkins 5 burpees in the middle 5…
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…
SEABISCUIT · OCT 22, 2024
Backblast! Incongruent
WARMUP: not much THE THANG: ran Dudley down to Thomas Knapp anytime you cut across Felts, you ran full out, the rest of the time around 75% MARY: naw, but we did a little yoga ANNOUNCEMENTS: newsletter COT: was held
THE FORT · OCT 19, 2024
Backblast! Old school at the Fort
The Fort is where it all started…need I say more. For many of the Pax of the Fort, this was their first post and it set the tone their journey since that time. While the Fort has multiplied many times over since it…
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…
CLYDESDALES · OCT 16, 2024
Backblast! Clydestrails
THE THANG: Pre-run optional then 6 hit Trails, 14 hit pavement ANNOUNCEMENTS: Christmas Party, Cold Weather Drive for WNC, & Read your newsletter COT: Ball of Man-Closing Prayer
THE BALLROOM · OCT 15, 2024
Backblast! Cindy is missing!!!
Did a warmup near shovel flag as we anticipated the arrival of our fearless Q. SSH, windmills, shoulder taps, Imperial Walkers and Peter Parker’s. Decided we would take a mosey down to the next stop for a few other…
FLIGHT PLAN · OCT 14, 2024
Backblast! Baxter tour
13 were at Flight Plan to run thru Baxter. Good to see Dojo who starts a new job today. All enjoyed.
VARSITY · OCT 11, 2024
Backblast! Full Metal Jacket
WARMUP: Parking lot mosey to Stop sign 20 SSH, 10 Windmill. Continue mosey to COT 10 Imperial Walker, 10 Hillbilly Walker, Plank, Honeymooner, Downward Dog. THE THANG: Mosey to Cindy, rifle carry her to SCES bus loop…
CURRAHEE · OCT 1, 2024
Backblast! Office Visit
It was a beautiful morning in The Fort and everyone was in the mood to pick things up and put them down. We headed off campus down towards Decibel’s new work dojo. We did a little four corners action with ruck shuffle…
DAWN PATROL · SEP 5, 2024
Backblast! Take the Stairs
Perfect morning and a great start to the day to have Dojo post. Twice this week. WARMUP: short run and COP with merkins, imperial walkers, LBC, squat, mountain climbers and yoga. THE THANG: - triple set of lunge walks…
DAWN PATROL · SEP 3, 2024
Backblast! Hey look, stairs!
WARMUP: mumbled about the route THE THANG: Rucked past the ghost of an AO Thursday past, Footloose. Then went searching for stairs to snake and climb. MARY: 10 squats, 10 flutters ANNOUNCEMENTS: Good Stuff. Get there…
DAWN PATROL · AUG 27, 2024
Backblast! Merryweather Farms Route
WARMUP: THE THANG: Rucked from Veteran's Park down to Harris Street Park looped around through Creekside, back through Harris Street Park took the path to WEP, and back to Veterans Park. 2.9-mile loop MARY…
THE YARD · AUG 24, 2024
Backblast! Get up stand up... Stand up for your ri
WARMUP: SSH x 24 IC, MNC x 24 IC, Windmills x 8 IC, Imp-Squat-Walkers x8 IC, Hillbilly Walkers x 24 IC Plank Series (8 count holds once in position): Straight, Right, Left, Straight, So.Gentleman, No. Agressor Finish w/…
THE YARD · AUG 17, 2024
Backblast! Spicy Prep Work for the Tortoise&Hare
WARMUP: Salutations and Disclaimer was shared. Mosey on to the back lock for some warm up movements: 10 Reps Each all done in Cadence Morrocan Night Clubs Over Head Claps Wind Mills Cherry Pickers (aka produce pickers)…
DAWN PATROL · AUG 1, 2024
Backblast! Dawn Patrol
WARMUP: Warm up: SSH, IW, squat, windmill, MC, stretch THE THANG: - [ ] Pearls on a string. Merkin, squat, LBC - [ ] Bear crawl/crawl bear - [ ] Lunge walk forward/backward - [ ] Mary ANNOUNCEMENTS: COT:
THE YARD · JUL 20, 2024
Backblast! Not so Moderate Deck o’ Death
Eleven men got a little better this morning at The Yard. Here’s what we did: Warm-Up - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC) - 10 Hillbilly Walkers (IC) - 10 Seal Jacks (IC) - Mosey the bus loop The Thang…
THE YARD · JUL 13, 2024
Backblast! It's a moderate without Bs
VQ?: No Started at exactly 6:30 AM with a professional disclaimer stating that YHC is not a professional. We moseyed around the lot and warmed up with, Side Straddle Hop Produce Pickers Windmills Moroccan Nightclubs…
THE YARD · MAY 25, 2024
Backblast! You Can Do Anything For One Minute
VQ?: No WARMUP: 15 - SSH 10 - Moroccan Night Club 10 - Windmill 15 - Cherry Pickers 10 - Merkins Broga with 5 Shoulder Taps, 5 Plank Jack's THE THANG: (1) You Can Do Anything For One Minute 60 seconds work, 15 seconds…