backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
648 backblasts mention “JWOW”
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 COACH'S BOX · JUN 13, 2024
Backblast! 50
WARMUP: mosey to the football stadium - exercises with burpees in between. THE THANG: on the hill - 50’s 50 merkins buy in Run to 3rd light - 10 squats Return to bottom - 40 merkins Run to 3rd light - 20 squats Return…
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…
RING OF FIRE · JUN 5, 2024
Backblast! Winter Green Skoal and Cindy
It was a balmy morning at The Ring, but the mumble chatter was fire. A little warmup and we were off to grab our old friend Mr. Cinder Block. We celebrated the 80th anniversary of the day before D-Day. Thang: 4 Corners…
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…
THE FORT · JUN 1, 2024
Backblast! The Tour de Fort Mill: Where Burpees Me
I rolled up this morning and was surprised to see so many pax already there with five minutes to spare. Hopped out of the vehicle to find we had an FNG in attendance. At 6:30am, I gave the disclaimer and we started the…
THE COACH'S BOX · MAY 30, 2024
Backblast! Abs, Abs and more abs
WARMUP: Windmills, Cherry pickers, SSH then mosey THE THANG: 20 reps, 5 exercises: leg lifts, LBC’s, Big Boys, Flutters, heals to heaven, 1 lap after completion, 3 rounds total Message on Q source topic of Missionality…
BLOCK PARTY · MAY 29, 2024
Backblast! Post Murph cool down
Mosey to bank for warm up Mosey to Pike walls for leg ups, derkins, and wall ups. Mosey to WEP for loop indigenous run w burpees. Mosey to rear Pike lot for bear crawls and merkins. Mosey to Massey Hill for 11’s. LBCs…
THE FORT · MAY 25, 2024
Backblast! Aloha Covid
Wasn’t sure how this was gonna go since YHC has been sick last few days coming back from Hawaii. Asking Fogerty to have my back if I dropped over. With som solid HIMS showing up I knew I had no choice but to bring it…
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 COACH'S BOX · MAY 23, 2024
Backblast! Shoulder exhaustion-complete
WARMUP: Mosey-warm-up 51 SSH THE THANG: Max shoulder reps 2:00 x2 each Merkins, Dips, CDD, Heels to heaven- ending with 50 yard sprints-NUR 50 and repeat x4 MARY: out of time ANNOUNCEMENTS: 3 events this summer COT…
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 FORT · MAY 18, 2024
Backblast! Sneaky 2
WARMUP: High Plank Downward dog Upward dog Merkins x 5 Repeat High Plank Downward dog Upward dog Shoulder tap x 5 Repeat THE THANG: Imperial Walker x 20 (cadence count) Hillbilly Walker x 20 (cadence count) Windmill x…
VARSITY · MAY 17, 2024
Backblast! Closing out the week in good form
WARMUP: windmills to start and various exercises in cadence while a few pax rolled in hot. THE THANG: mosey to the sugar creek elementary school back lot for rounds of 5’s 17’s and 23’s Set 1 - 5 rounds - 5 burpees, 17…
MAY 16, 2024
Backblast! 4 Corners of Pain
4 Corners of Pain: Corner 1 - 10 HR Merkins Corner 2 - 10 Squats Corner 3 - 10 Flutters Corner 4 - 10 American Hammers The loop was N White St, to Clebourne St., to Main Street.
RING OF FIRE · MAY 15, 2024
Backblast! The Work
WARMUP: SSH, Windmills, MNC THE THANG: Mile on the track 10 Burpees 10 Squats 10 Merkins 10 Big Boys Every 1/4 of a lap one of these exercises was done x4 = 1 Mile Then we went to the cinder block area and did 24 BLOCK…
COLOSSEUM · MAY 14, 2024
Backblast! "Rain or Shine: Conquer the Workout Gri
Pulled up and it was raining, but that didn’t deter the PAX from posting! Warm-up: - Chain Breakers - Imperial Walkers - Windmills Mosey: Under the breezeway to keep the PAX nice and dry. The Thing: 1st Round: 1. 10…
LAZARUS · MAY 9, 2024
Backblast! Movie date for two ?
WARMUP: Side Straddle Hop Moroccan Nightclub Imperial Walker Hillbilly Walker Strawberry Picker Merkin Honeymooner Downward Dogs Mosey to movie theater parking lot THE THANG: we split the following Back to the 80s Dora…
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…
SOUL TO SOLE · MAY 2, 2024
Backblast! Laps Around Kingsley
WARMUP: None… Forgot the Disclaimer too for what it’s worth… THE THANG: Laps around Kingsley stopping at the backside corners for 10 - Curls 10 - Overhead Presses 10 - Overhead Squats And 10 - Bent Over Rows 10 …
KITCHEN SINK · MAY 1, 2024
Backblast! Sandbag circuit
WARMUP: SSH, Moroccan night clubs, cherry pickers THE THANG: Dora partner workout. One partner runs a loop in the parking lot or walks with bag to the end and back while the other partner does exercises. 100 Reps of…
COLOSSEUM · APR 30, 2024
Backblast! Partner Work
WARMUP: run THE THANG: multiple Dora’s included dips, step ups, irkins, derkins, CDDs, squats, whole running the track MARY: yes, lots of core work ANNOUNCEMENTS: Yaeger is going to change dates, bethel men’s shelter…
THE ARMORY · APR 29, 2024
Backblast! Upgrade of Bandcamp's Tallawah KB Worko
WARMUP: upward<>downward dog variations and plank-type exercises (merkins, peter parkers, plank jacks, shoulder taps, etc) until core and shoulders could no longer endure the burn THE THANG: partner up rack KB on R…
THE FORT · APR 27, 2024
Backblast! 2nd annual 420 smokefest
WARMUP: Start the music. Where is everybody? THE THANG: 420 burpees OYO MARY: Plenty of time to stretch at the end... between swatting gnats and skeeters ANNOUNCEMENTS: Lots of activity these next few weeks. COT: We are…