backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
566 backblasts mention “3D”
VARSITY · AUG 2, 2024
Backblast! Rasslin’ Endorsed
WARMUP: Clam Chowder x5, Cherry Pickers, CC x4, Hillbilly Walkers, CC x 3, SSH, CC x 2, Imperial Squat Walkers, CC x 1, Bomb-Jacks most IC THE THANG: mix of solo & partner work R1: Fireman’s Drag end zone to end zone…
THE COACH'S BOX · AUG 1, 2024
Backblast! LR Clowncar beatdown
WARMUP: Disclaimer brought to you by Slow Jams then an introduction to my fellow CO Q’s and the theme of the beatdown, Accountability, was explained and what that means to me. Followed by some in cadence exercises and…
SNAKE PIT · JUL 30, 2024
Backblast! Calf Blaster with Bells
WARMUP: MNCs, 5x Mike Tysons, Ch.Pickers, 4x M.T.s, Hillb-Walk, 3x MTs, Imp. Walk., 2x MTs, Windmills, 1x MT THE THANG: 3 stations (ran out of time for 4th). First = Solo.... 2nd/3rd = Partner 1. (at Fences): RDL's with…
LAZARUS · JUL 25, 2024
Backblast! Silver Screen Sweat-Fest
VQ?: No WARMUP: MNC’s x 25 5 “Clam Chowders “ (10 ct/IC), Imp Walk, 4CCs, HillBillyWalkers, 3 CCs, ChPick, 2CCs, plank-Jack w/ Merkin (IC), 1 CC THE THANG: 7 laps around 3 Stations, 25 reps all exercises, MOT changes…
SNAKE PIT · JUL 23, 2024
Backblast! Snake pit rises like a Phoenix
WARMUP: The usual suspects of Side Stradle Hops, Windmills, Moroccan Nightclubs, Imperial Walkers and Hillbilly Walkers THE THANG: Mosey with bells to the loop in front of the stadium and completed the below AMRAP 20 KB…
THE ARMORY · JUL 22, 2024
Backblast! Cruise Around The Islands
WARMUP: 15 SSH IC 10 Windmill IC Plank Warmup Honeymooner to Downward Dog 5 Merkin 5 Parker Peter 5 Shoulder Taps 5 Burpees OYO Mosey to the Islands THE THANG: x2 See image Station 1: Overhead March (15 reps each side)…
BUSHWOOD · JUL 10, 2024
Backblast! Iron Pax-esque
WARMUP: SSH x 10, IW x 10, Merkins (IC) x 10, Downward Dog, Peter Parker x 10, Upward Dog. THE THANG: Stations were set up in a T shape where “Home Base” is at the intersection of the 3 points. Round 1 15 burpees at…
THE ARMORY · JUL 8, 2024
Backblast! 2024.28 Armory
Standard warmup... One of my favorite KB formats is the 3x3x3: 3 rounds of 3 sets of 3 exercises. But to mix it up, 2 sets from the current followed by 1 set of the previous, so A-A, then B-B-A, then C-C-B... I think…
THE BALLROOM · JUN 25, 2024
Backblast! 1st dance at the ballroom
Started with broga did a little mosey. Dips and derkins at tables. Did some more running to loosen up. At basketball court Warmup SSH, overhead claps, Moroccan knight clubs then some running again on the court. Slow…
THE ARMORY · JUN 24, 2024
Backblast! 100’s
WARMUP: Yes THE THANG: 100’s .. Jerk Press , Curls , Squats, Tricep Extensions. Bent over rows , little run with 10 burpees In between sets of 50.. MARY: Kinda ANNOUNCEMENTS: Read your News Letter COT: We did it .
COLOSSEUM · JUN 18, 2024
Backblast! Colosseum 6-18-24
Warmup: SSH Imperial Walkers hillbilly Walkers Tappy Taps Planks Workout: Light Jog Wall sits while a PAX does an inchworm to curb and back At the track, do exercise then run a lap - 12 o clock - 50 squats - 3 o clock …
THE ARMORY · JUN 17, 2024
Backblast! Up And Dow
WARMUP: Lap with stretches THE THANG: Pyramid with 10,20,30,40 reps and lap in between going up and back down. MARY: Yup ANNOUNCEMENTS: Newsletter COT: Had to be there
SLOW BURN · JUN 14, 2024
Backblast! Moderately Done @ Slowly Burnin
WARMUP: Um - YES. SSH, Merk, Nightclubs, Squats, LBC, Mtn Climber. THE THANG: Mosey, 7s (Merks, Bomb Jax), DORA ( Derkins, Dips, Squats), Ladder work w DK, DiaMerks, squats, BobHurl, BBs. MARY: Yes - 4 mins with Pax…
THE HIVE · JUN 14, 2024
Backblast! B.O.T wants a HIVE Hat
WARMUP: SSH, CP, IW, we ran to the far side of the parking lot with kettlebells and Olaf lead us in some stretches THE THANG: 21-15-9 WOD 21 left arm clean snatches 21 jump over burpees 21 right arm clean snatches…
THE BALLROOM · JUN 11, 2024
Backblast! Moderate sandbag workout
WARMUP: moroccan night clubs, windmills, hill billi walkers, low slow squats, lap around the parking lot alternating toy soldiers and high knees THE THANG: find a partner and grab a sandbag, toss the bag to the curb…
THE ARMORY · JUN 10, 2024
Backblast! Tap The Taint
WARMUP: SSH until the stragglers joined us = 30 in cadence. High Plank Downward dog Upward dog Merkins x 5 Repeat THE THANG: KB Swings x 30 Snatch x 30 (15 each side) Side bends x 15 each side (cadence count) Lap around…
SLOW BURN · JUN 7, 2024
Backblast! What a turnout
Word for the day was “consistency”. Anyone can do it in bursts or for a short while but a consistent performance will take you further. When you are tired or disinterested, that consistency will help you to focus…
THE ARMORY · JUN 3, 2024
Backblast! Kettlebell Chaos: Four Rounds of Fury w
Rolled in with seconds to spare, hopped out grabbed the kettlebells and gave the disclaimer. Warm up : Cherry Pickers Stretch the hamstrings reach to the right foot, then the center then the left foot, back to center…
SLOW BURN · MAY 31, 2024
Backblast! Not leg day, not really
WARMUP: SSH, Moroccan Night Clubs, Little Baby Arm Circles, Imperial and Hillbilly Walkers, Cherry Pickers THE THANG: Mosey to the parking lot on the side of Persis. Partner up for a "no legs" DORA. One partner works…
KITCHEN SINK · MAY 29, 2024
Backblast! 80th Anniversary of D-Day
WARMUP: Jogged a lap around the parking lot, butt-kickers, high-knees, karaoke. Then we circled up for Imperial Walkers, SSH, MNC THE THANG: PARTNER SANDBAG TOSS – 1 LAP (Vest/Ruck on or Slick) 80 RUCK SQUATS…
SLOW BURN · MAY 24, 2024
Backblast! Oh Baxter!
We had 21 at ao-slow-burn for some off campus work. We moseyed over to Baxter this morning for a little Mary. Partner 1: 150 Merkins. 200 Hello Weezys, 250 Squats. Partner 2: Run the stares gauntlet on Main Street. We…
THE HIVE · MAY 24, 2024
Backblast! It really did happen
SSH, WMs, Ethnic Night Clubs, produce pickers, ground work, 50 KB swing buy in. 3burpee partner chase. Hypotenuse 10 step waiter carry 4 squat traverse. Balls to flat surface. Ppl chair kb traverse. Rotating board work.
KITCHEN SINK · MAY 22, 2024
Backblast! Jason Richards "Falcon"
13 PAX + Falcon = 14. The same number of PAX that showed up in the gloom on 4/29/2024 when Falcon collapsed after his first workout. We are here to honor this man WARMUP: 9 motivators - a crowd favorite Low slow squats…
SLOW BURN · MAY 17, 2024
Backblast! 4 corners, 3 times = 12 corners
Airborne stretch Side straddle hop Low slow squats Slowzie 4 corners-Merkins-CDD-Flutters-LBC’s Mode of transportation: Toy soldiers, 1 burpee in the middle 4 corners-Hand Release-B jacks-heals 2 heaven-hello dollies-1…