backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
572 backblasts mention “Mark Nestel”
SWEEP THE LEG · SEP 16, 2024
Backblast! Smelly Loops
The smell from Golden Coral has migrated to Sweep The Leg. Simple route this morning - loops around the parking lot with sprints in the middle. Two stops with exercises: Stop 1 - merkins and squats. Stop 2 - CCDs and…
SEP 13, 2024
Backblast! Stockade Trifecta
WARMUP: SSH, WM, CP, IW, ground work. THE THANG: wall work, pendulum of pain with blocks MARY: some, plank hold ANNOUNCEMENTS: RYN COT:
CLYDESDALES · SEP 11, 2024
Backblast! VQ Running AO Q - Spectre
WARMUP: Got at it THE THANG: Munn Rd. To Harris To White To 160 - 4ish miles MARY: None ANNOUNCEMENTS: 12 year convergence Iron Pax Acceleration Project COT: Show To Know
SEP 10, 2024
Backblast! O'Riley Triple Check
WARMUP: lap around parking lot circle up for COP warm-up - 25 SSH - 10 Windmills - 20 mountain climbers - 10 plank jacks - 10 Moroccan Nightclubs - 10 Imperial Squat Walkers Jog along front of shops. stopping at every…
CLYDESDALES · SEP 4, 2024
Backblast! The hump day run(s)
WARMUP: Rolloff and YHC put in some pre-run miles and Bandcamp ran to the AO from home. Besides that just the standard jaw/mouth warmups aka a lot of mumblechatter THE THANG: 4ish mile route - head across I77 and take…
SEP 3, 2024
Backblast! Wicked Pissah Bootcamp
WARMUP: MNC’s x 25, 5 “Clam Chowders “ (10 ct/IC), ChPick, 4CCs, Imp Squat-Walk, 3 CCs, Hill-Walk. 2CCs, Windmill, 1 CC THE THANG: 7 laps around 3 Stations (finished 5 before time...), 25 reps all exercises, MOT changes…
ALCATRAZ · AUG 31, 2024
Backblast! Conversations with middle aged men
Started with a nice warmup basic SSH Windmill Mnt climbers Stretching Merkins Night clubs Moseyed to a steep hill. Did hill repeats where we alternated between merkins and sit-ups. Then ran all the way to the other hill…
THE RANCH · AUG 29, 2024
Backblast! Round Up the Cattle
Since it's The Ranch, I wanted to do something Yellowstone-inspired. This was my attempt. I can't say my "best attempt" with a straight face. WARMUP: Run a lap around the campus (about .8 miles), then some SSH and…
SWEEP THE LEG · AUG 26, 2024
Backblast! F1/Nascar/IndyCar Inspired Racetrack
WARMUP: Mosey to Keller Williams lighted parking lot on the way to school 20 SSH IC 10 LSS IC 10 Windmill IC THE THANG: Mosey to far end of school to start loop: 1. Walking Lunges to end of parking spaces 2. Bunny Hop…
6@6 · AUG 24, 2024
Backblast! For the stat guys
Mainframe led the trail guys, YHC pointed the rest in the general direction of QT
SLOW BURN · AUG 23, 2024
Backblast! No garbage truck today
WARMUP: ssh, windmills, iw, hw all in cadence THE THANG: 4 corners around the empire pizza/ Persis building Corner 1: squats Bear crawl to corner 2 Corner 2: squats and big boys Run to corner 3 Corner 3: squats, big…
CLYDESDALES · AUG 21, 2024
Backblast! Brilliant Fashion
WARMUP: No THE THANG: munn to left on Harris, left on Jackson, left on 160 and back to cot. Add in more of needed MARY: Huh ANNOUNCEMENTS: Read your newsletter COT:
AUG 20, 2024
Backblast! Space X and Dumpsters (same?)
mosey, warm-up, imperial walker, hillbilly walker, OH claps, windmill, Freddie, dying cockroach, stationary lunge, travolta, mt climber. Not in that order, 12-20 reps mosey around back to some fresh air, four corners, 2…
COLOSSEUM · AUG 19, 2024
Backblast! Slow luke a disel but we got there
WARMUP: the regular plus 50 burpees THE THANG: running with a friend including merkins, LBC, calf raises and other fun times MARY: ANNOUNCEMENTS: COT:
ALCATRAZ · AUG 17, 2024
Backblast! Annual lake day at Alcatraz
WARMUP: The Regular THE THANG: running along Marquesas Ave with pain station at each road with some swimming in lake Wylie MARY: ANNOUNCEMENTS: COT:
THE RANCH · AUG 15, 2024
Backblast! Metal troll house to the pink palace an
All w/in this doc: Done this way so you can access Links to obscure covers of familiar tunes... you are welcome... https://docs.google.com/document/d/1Cutvl2kKq-p9NHQ9R5rJOvOc_lYE4X53AtXmtxePjzE/edit?usp=sharing
ALCATRAZ · AUG 10, 2024
Backblast! Deck of Cards With Too Many Jokers
WARMUP: SSH, Windmills, Moroccan Night Clubs, 5 burpees THE THANG: Deck of Cards Hearts=Merkins Diamonds= Diamond Merkins Spades=Squats Clubs=Big Boys Jokers=25 burpees After each PAX pulled a card, we ran 2 laps around…
THE RANCH · AUG 8, 2024
Backblast! 5 men, no Ark…
It wasn’t so much the heat, as the humidity that was out in force… due to that we drove over to the front of the middle school instead of the typical mosey. WARMUP: SSH, Cherry Pickers, Imperial Walkers, Hillbilly…
CLYDESDALES · AUG 7, 2024
Backblast! Whoops
WARMUP: THE THANG: 160 into fort mill, left on main, turn around at old Hardee’s for 3, go up to summersby for 4.5 MARY: ANNOUNCEMENTS: COT:
AUG 6, 2024
Backblast! Full buffet at the Corral
WARMUP: Dynamic warm up of 10 count exercises while moving through parking lot Wrapped up with some wall work Dips, Step ups and Derkins THE THANG: Tega Cay Zipper 9 lanes through parking lot, perform the following at…
AUG 6, 2024
Backblast! Anyway but the stinky dumpsters
WARMUP: We did dynamic warm up Some moseys some wall work and then back to main parking lot THE THANG: 9 lanes 10 Merkins, 20 Squats, 30 LBCs at top of each lane run to next one MARY: Plank on curb PAX bear crawl to…
ALCATRAZ · AUG 3, 2024
Backblast! Ladder of Pain to escape Alcatraz?
After a thorough professional disclaimer of an unprofessional Q, YHC unleashed the "Ladder of Pain" Warmup: Quick mosey around the baseball field then back to the parking lot. The Thang: Parking lot was where we stayed…
SLOW BURN · AUG 2, 2024
Backblast! Acceleration by Association
WARMUP: Yes, these are important THE THANG: Stolen from Old Bay: https://f3thefort.com/2024/02/02/countdown-from-50-bear-crawls/ Although I think Big Boys are dumb, so we did flutters instead Start on west side behind…
CLYDESDALES · JUL 31, 2024
Backblast! Clydesdales went everwhere
Nice crowd today due to the anticipation of what the Q had to say. Set the route, and about 5 out of the 20 something took it. Others went wherever they wanted. Two things mentioned in COT: First- AirPods…Grab the case…