backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,193 backblasts mention “su”
FEB 9, 2018
HIT at the Hive
Following up my tremendously successful initial kettlebell Q at Tomahawk last week I was asked to Q the Hive this week... That or they just needed someone to do it... I chose to believe it was because I excelled at my…
FEB 9, 2018
Burpee Bonanza at the Swamp
Tuesday morning at Golden Corral, Cable Guy (in typical Cable Guy fashion) looks over at YHC (who is conveniently located across the parking lot, because, well, Cable Guy in the morning…) and says, “So, you’ll Q Friday…
SLOW BURN · FEB 9, 2018
Be Still
18 pax posted 'round the Shovel Flag at Slow Burn for some usual Fri 1st F and 2nd F engagement. Well, at launch, we actually had 17 pax and reports of an 18th enroute. Disclaimer was proclaimed. February theme of…
FEB 8, 2018
Read directions and go...
Short mosey over to band practice parking lot with some high knees, butt kickers, and high skipping. Next we circled up for the following warm-up: - SSH, Imperial walkers, cherry picker, mountain climbers, Moroccan…
FEB 7, 2018
Ballet and Bear Crawls at Abyss
YHC was already planning to post to the Abyss and suffer the wrath of Wolverine, so when the flu knocked out the regenerating superhuman, it only made sense for a Jedi to step in and help. Plus, there were already…
FEB 6, 2018
Speed work @ Sea Legs
Many guys still working on P200 prep. I got the call to Q late on Monday night, figured I'd mix it up a little bit. Showed up on a cold morning about 33° but it didn't take long for us to warm up! Our goal is to get in…
COLOSSEUM · FEB 6, 2018
Winter Olympic games
Mosey over behind the school to the hill with the light poles. Worked our way up the hill stopping at each light pole doing a different exercise at each. SSH Hill Billy Walker Carolina Dry Docks Low Slow Squats LBCs…
FEB 6, 2018
Accumulator Around Rite-Aid
7 boot campers and 5 ruckers launched after YHC gave an "official" disclaimer (as per suggestion from Chaser on the weekly F3 round table conference call). Boot campers were led by Hootie for a mosey around the parking…
SNAKE PIT · FEB 5, 2018
First taste of The Tomahawk
Got my first taste of the many options that Tomahawk has to offer. Perhaps agreeing to Q the day after the Super Bowl wasn't the smartest thing YHC has ever done, but no one wants to disappoint the Pax. After taking a…
FEB 5, 2018
Superbowl Hangover
Pretty quiet morning at Quagmire due to the Superbowl. I was prepared for some smack talk from the Eagles fans since I am a lifelong Patriot's fan. Bones and Homebrew showed up for some fun at Rivergate. After the…
FEB 3, 2018
Deck of Death and the Deconstructed Burpee at the Deep
It was early, it was cold. I had told the guys throughout the week to bring their kids and we could enjoy an easier workout. But even I bailed with my two boys when I heard it was going to be 20 degrees. Seems like…
VARSITY · FEB 2, 2018
Repeating Til We Get It Right- Groundhog Day Style
It was an awesome day for an F3 workout! Temperature in the 40's. Had rained, but wasn't currently raining. AO was Nation Ford HS- great location. It was Groundhog Day (not sure if that matters or not). It was Friday…
THE BALLROOM · JAN 30, 2018
A Primer on The Mission and Principles of F3 served with a side of pain.
Another day at The Ballroom dawned clear, cold and windy. Kept the Shovel Flag in the trunk for fear it would be blown away. Excellent mixture of veteran and new pax were ready to get warmed up and take on the Weinke…
JAN 30, 2018
Taking it easy at the Golden Corral
After two Qs last week, YHC’s creativity was all but spent. Nevertheless, when Old Bay asked if I could fill in for Boeheim, I agreed to help. I still have that Twister spinner I made for a previous Q, so I already had…
SNAKE PIT · JAN 29, 2018
Working on the Bum-Bum
This was my first kettlebell Q so truth be told I googled "kettlebell circuit workout" and the bulk of the decent sites were ladies teaching how to firm up you "bum-bum's"... Seemed like we all could use a little help…
SLOW BURN · JAN 26, 2018
Slowburn - Pain Stations +
25 PAX gathered at slowburn for a saucy workout. We gave a quick disclaimer and welcomed 2 FNG's. It wasn't long and we headed out for a short mosey. We circled up and I turned over the warm up to Fogarty for his V Q…
JAN 24, 2018
Fun times with Cable Guy
9 Strong Men braved the cool weather and a Cable Guy Q Brief disclaimer given and a nice warm-up mosey to the middle of he track COP 20 Seal Jacks 20 Plank Jacks 20 SSH 20 Mountain Climbers 20 IW 20 Peter Parkers 20…
JAN 24, 2018
Going Primal at Pantheon
At 0514, Pusher learned that YHC had the Q for Pantheon this morning and acknowledged that he needs to check Twitter more often. But, he stayed, along with six other PAX who didn’t know what they were getting themselves…
COLOSSEUM · JAN 23, 2018
Leg Day at #Colosseum - 1/23/18
6 men joined me the AM for Leg Day at Colosseum. Mosey around the parking lot for a while. Warmup - 30 Side straddle hops - 10 slow 4-count windmills - 20 4-count mountain climbers - 20 4-count peter parkers - 20 low…
THE BALLROOM · JAN 23, 2018
No Rain At The Ballroom
I awoke to the sound of raindrops outside my window and mumbled a bit and got after it and I'm thankful eight other brothers decided to do the same. This morning was pretty simple but it resulted in a bit of…
JAN 23, 2018
Ruck to Honor Master Deputy II Micheal Robert Doty
Lift your rucks up and hold them over your head. Let’s take a moment to understand what we are here for today. Yesterday I attended the celebration of life for York County Sheriff’s Duty Mike Doty. I heard story after…
JAN 23, 2018
A runner Qs a Bootcamp
We had 7 Bootcampers and 6 Ruckers, the Ruckers were lead by Spiderman, the all looked like they were having a great time and they all thanked Spiderman for being so graciously easy on them(actually I just totally made…
JAN 22, 2018
Quick Adjustments at Quagmire
It was a cooler morning than anticipated when YHC rolled into Quagmire to set up the day’s activities. As soon as I got there, I realized my original plan wouldn’t work because there were two semis parked in the middle…
JAN 20, 2018
G-Fit Deck of Cards
Beautiful warm sunny day especially for January. a total of 17 attended with 12 being younglings. YHC opened the workout with a word on WOM: Beginnings. I told our young folks that with each new year brings beginning. a…