backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
572 backblasts mention “Cohiba”
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…
COLOSSEUM · MAY 21, 2024
Backblast! Say it your birthday ?
WARMUP: Did hand full of exercises and then moseyed Hit the benches and did some dips, step ups, other stuff Did some shuffling, karaoke and jogging THE THANG: Down on football field 10 exercises Crawl bear 10 yards do…
THE ARMORY · MAY 20, 2024
Backblast! Smoked Heavy Picker Uppers
Reviewed the F3 Mission and Core Principles WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Merkins, and Strawberry Pickers THE THANG: Stage 1 = 100 Kettlebell Swings Stage 2 = Dora (Team up with a Partner): 50…
THE COACH'S BOX · MAY 16, 2024
Backblast! Get your what upright?
Qsource Topic: Live Right WARMUP: SSH x 20 (IC) Windmill Mosey to front of school THE THANG: 7's Burpees & Lunges (each leg) Use halfway point on loop to alternate exercise Mosey to pull up bars Stop for wall squat hold…
BLOCK PARTY · MAY 14, 2024
Backblast! Withers Quadzilla & Print Shop Obstacle
WARMUP: mosey to Withers Hill, found cover at church awning- childs pose, upward dog <> downward dog <> high plank <> variation of high plank exercises in cadence including peter parker, plank jacks, shoulder taps…
THE HIVE · MAY 10, 2024
Backblast! Duda Right Thing
VQ?: No WARMUP: SSH, Windmills, MNC THE THANG: Buy-in 100 KB Swings Murder Bunnies across the length of the HS parking lot 50 squats with KB Walked the length of the parking lot while doing overhead presses - rinse and…
THE COACH'S BOX · MAY 9, 2024
Backblast! Meeting Q1.12
WARMUP: yes THE THANG: string of pearls 5 merkins 5 lunges each leg 5 side lunges each side Some other work throw in 7 total decided to meet with a Q who was willing to take responsibility for the outcome including…
RING OF FIRE · MAY 8, 2024
Backblast! F3 Baseball
WARMUP: MNC, Windmills, Mosey of various sorts THE THANG: F3 Baseball - Strike out 6 Merkins, All other outs 10 SSH, Walk Bear Crawl to next Base. Bases were Dips, Squats, LBC & Burpees. Wen through Texas v A's game…
BLOCK PARTY · MAY 7, 2024
Backblast! Slippery when wet
WARMUP: Run up to drug store, cross over and head back to parking lot in front of Springs. SSH Windmill Inch worm merkin Low slow squat Squat pulses THE THANG: Move up to the sidewalk to the garden with wall 3 rounds 5…
THE COACH'S BOX · MAY 2, 2024
Backblast! Positive Habit Transfer
WARMUP: Mosey to school entrance Merkins x20 Low Slow Squat x20 Imperial Walker x 25 THE THANG: Mosey to the hill at Hwy 21 Entrance 7s Merkins at the top Burpees at the bottom Cohiba handed out a tongue lashing to a…
THE HIVE · APR 26, 2024
Backblast! I like big bells and I cannot lie
WARMUP: quick warmup THE THANG: Mosey to other parking lot 3 laps- 10 or 20 reps depending on if it’s single or double-handed First lap-Overhead carry 1st corner- Cleans 2nd - Skull crushers 3rd- Squat thrusters 4th…
THE COACH'S BOX · APR 25, 2024
Backblast! Coaches bring out the best
WARMUP: COP with some SSHs squats merkins, hilly billys and LBCs THE THANG: Mosey to FB stadium for pain station 1 Mosey to FM HS sign past tennis courts for pain station 2 Mosey to back of HS bus drop for pain station…
RING OF FIRE · APR 24, 2024
Backblast! Over The River And Around The Cones
WARMUP: merkins, squats, MNCs, stretches THE THANG: 8 stations with running to the other end of parking lot and returning to each station until the routine was complete. Stations consisted of merkins, squats, calf…
COLOSSEUM · APR 23, 2024
Backblast! AKA 2024 at the Colosseum
WARMUP: mosey, dynamic warm-up including high knees, butt kicks, lunges, side lunges, etc dynamic planks and upward<>downward dogs THE THANG: groups of 4 and 5 station 1: bulgarian L 30", bulgarian R 30", 30" rest…
THE HIVE · APR 19, 2024
Backblast! Smokin Kettlebells AKA5
Review F3 mission statement and core principles WARMUP: SSH, Windmills, Morrocon NC, Strawberry Pickers, and Broga Stretches THE THANG: Stage 1: 100 kettlebell swings OYO Stage 2: 5 rounds of hill work at football…
THE COACH'S BOX · APR 18, 2024
Backblast! Grinding through Mammon
COP Mosey to gym parking lot. Across the lot: - Bear Crawl for a segment - 10 Jump Squats - Lunge Walk for a segment - 10 Merkins Repeat Mosey to hill by the track Grab a stone. 5 minute AMRAP on the hill the top three…
BLOCK PARTY · APR 16, 2024
Backblast! Unexpected
WARMUP: yep THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups. MARY: 50 flutters with slow merkins…
THE HIVE · APR 12, 2024
Backblast! Traveling Suitcase
WARMUP: yes, we did some THE THANG: travel the big parking lot suitcase carry stoping at the corners Swings 10 sets of 10 Split Squats 3 sets of 12 Goblet Squats 3 sets of 12 Hand switch snatches 12 Lateral Lunge w/ Row…
BLOCK PARTY · APR 9, 2024
Backblast! Cheese and Bear Shredder Block Party
VQ?: No Mentioned the core principles and mission of F3 WARMUP: Ran up the hill across the street of the AO to the parking lot and began the Warmup consisting of SSH, Windmills, Morrocon NC, Imperial Walkers, and…
THE FORT · MAR 30, 2024
Backblast! AO The Fort Shovel Flag Handoff
WARMUP: Motivators, Windmills, Cherry Pickers THE THANG: 1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch. 2. Crawl bear up…
THE COACH'S BOX · MAR 28, 2024
Backblast! Shorties at The Coaches Box
WARMUP: Brief topics on experiences as a shortie, myself. Run past the circle by the football stadium for burpees and back to the circle. THE THANG: On the curb, 10 Mike Tysons. At the stadium lot, 3-tier suicides. To…
BLOCK PARTY · MAR 26, 2024
Backblast! four corners at block party with hill s
VQ?: No WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE COACH'S BOX · MAR 21, 2024
To the 50....and beyond
Slackblast: To the 50....and beyond DATE: 2024-03-21 AO: ao-the-coachs-box Q: Warning Track PAX: Cyclops darkhelmet Half Shell Skipper Escargot Slow Jams Maximus Cohiba Gears FNGs: 0 COUNT: 10 Nice morning for…
THE HIVE · MAR 15, 2024
Ringer won’t write the BB
Slackblast: Ringer won’t write the BB DATE: 2024-03-15 AO: ao-the-hive Q: 3D PAX: Cubbie Sugarbug Slash Time Machine Retiree Cohiba Liberty Bibberty, Ringer FNGs: 0 COUNT: 9 Ringer was the Q but he is Slackless. Don’t…