backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
450 backblasts mention “Super”
VARSITY · OCT 21, 2016
I want to see Cake Boss in spandex
Cake Boss the title is thanks to Kielbasa. Not sure what he was thinking (jk I know exactly what he was thinking). Either way as a group we decided it took the title spot. 6 decided to take the Varsity Plunge. What goes…
OCT 12, 2016
Non Leg Day, Always a Crowd Pleaser
When the special request came for a leg easy workout, you know I had to accommodate it. After safety announcement and throwing said person under the bus for the special request we were off. Mosey around large car lane…
SLOW BURN · SEP 19, 2016
Slow Burn - Cake Boss Special -> moderate as can be!
26 PAX came to the Baxter Chick filet ready to end the first week of Fort Mill Schools back in session and get their weekend started. 0515 hit and YHC did the obligatory disclaimer and such. Informed the PAX there has…
SEP 13, 2016
The Kettlebell Shart - the new dance craze at Iron Academy
Second time Q was a blast - had a great group of men Tues morning at the Iron Academy in Rock Hill. After some quick intros, we hit the field next door for a short warm-up: Warm-up (in cadence): side straddle hops x30…
THE RANCH · AUG 18, 2016
9 HIM Men for Hills and Burpees at the Ranch
Mosey to the start of the long road leading to the Middle School. Performed exercises to move us toward the school with stops to complete other warm up activities. - SSH X50 - Toy Soldiers - Merkin X15 - 5 Burpees …
JUL 20, 2016
Run 'N Gun Fun
7 PAX (3 Boot/4 Ruckers) endured high temperatures and high reps at Run ‘N Gun. We had a quick disclaimer and a short warm-up as we waited on Twister to roll in. - SSH - Imperial Walkers - Windmills - Stretch (L over R…
JUL 8, 2016
What's This Called?
First time Q'ing a kettle bell workout, so if it seemed not very well thought out, that's because it wasn't very well thought out... Warmup - SSHx25 - Windmillsx10 - Imperial walkersx20 Step 1 - Run 1/2 lap with bell …
THE RANCH · JUN 9, 2016
Siri leads a mean COP
13 of The Fort's finest arrived at the Ranch. I am always excited to Q at this AO. Last time it was a surprise appearance for the Board of Pain. Might have explained why the number was a bit lower than the weekly…
APR 16, 2016
Fatherhood is not about me
12 Pax posted to The Yard on a sticky Sat to exercise their vocal chords as much as their bodies. Following a half-baked disclaimer and a brief preview by YHC of the Fatherhood Part II theme for the morning, the…
APR 14, 2016
Imprompt-Q at ManU
YHC had the privilege to imprompt-Q 10 other PAX at ManU this morning when the designated Q had alarm clock issues. Conditions were perfect: a crisp 48 degrees and not a cloud in the sky. WarmUp (in cadence) • 25 SSH •…
THE RANCH · MAR 31, 2016
Drop it like its Squat, Drop it like its Squat
Nice spring morning to post and get better. 7 PAX showed up and the Ranch and were treated to a nice surprise by YHC. Disclaimer was given and off we went. The Thang Warmup lap around the parking lot with butt kicks…
MAR 8, 2016
Golden Reunion
Seventeen men posted on a beautiful March morning for another Tuesday beatdown at the Golden Corral. Rumors of Funhouse's return to F3 dotted the Twitter feed yesterday. As the Pax circled up and exchanged pleasantries…
RING OF FIRE · FEB 24, 2016
Simple Men- Keeping it Simple
Chances of rain at the Coop: 40%. Actual rain at the Coop: 0%. Be that as it may, 7 men with a desire to be better, or at least keep me company in the "rain", were ready for a challenge at 5:15am. No FNG's so onto the…
THE BALLROOM · FEB 23, 2016
The Ballroom - Smile for the Camera and make a deposit!
6 of my brothers came out in the rain to get better and I appreciate the opportunity to lead such a great PAX and that they took the Red Pill and chose to come out today. Quick Warm up.......5 burpees OYO Mosey through…
BLOCK PARTY · FEB 23, 2016
I should be in charge of marketing....for other AO's
Rolled up to WEP this morning around 5:05 and Repeat was already there waiting for the beatdown. In the next 10 minutes I was hoping to see some others roll in, but sadly none showed up. So Repeat and YHC got out of our…
FEB 17, 2016
Wednesday Wake Up Call
Six strong showed up at TCES on a cool, wet Wednesday for another Pantheon beatdown. Here is what they did The Thang: Easy jog out of the parking lot to the center of the driveway along Tega Cay Drive for COP SSH x50…
BLOCK PARTY · FEB 9, 2016
#SB50 @Broncos Victory Parade = #F3BlockParty
Conditions were cold and dry and 32 degrees Disclaimer Sermon #1 (below) Warmup while DD got his shoes tied = SSH, SQTS, Seal Jacks, & IW x 10 all in cadence And we were off and running Quality #mumblechatter And a good…
SNAKE PIT · FEB 8, 2016
Tomahawk - Post SB50 recovery
So at about 2pm on Superbowl Sunday I get the reminder that I have the Q at Tomahawk. At first I was like, "Crap!".....but then I was like.....I'm going to be up all night anyway so why not just Q and have a blast…
FEB 6, 2016
Scarce, But Found, Coupons
Four pax gathered at The Reservation on a refreshingly cool morning for YHC's VQ at this AO. The afternoon before, my 2.0 and I moseyed all around the IL campus in search of some natural gear to serve as coupons (quarry…
FEB 6, 2016
What True Love Looks Like
With the excitement at an all time high for the Panther's heading into the Super Bowl Sunday, I thought I would have a Panther themed workout designed for the Yard. A teaser was sent out on twitter the night before…
BLOCK PARTY · JAN 26, 2016
Super Bowl Bound Cone Repeats
Quick disclaimer and a brief explanation about how today's beat down will progress and use of cones. The Thang: Easy mosey up the hill to beginning of parking lot. No cones in sight. Warm Up 25 SSH 20 IW 20 Windmills 20…
ALCATRAZ · JAN 23, 2016
Alcatraz Never Closes
The whole city was shut down and Tweets were flying in about closed AOs. But 4 Men know the feeling called "Fartsacker’s Guilt", so they made a decision to post against wise judgement. But honestly, we’re men so our…
NOV 28, 2015
We're more than just a running group..or are we?
9 Pax from The Fort and 1 Special Guest from Isotope descended upon WEP to work some some turkey and avoid the post Thanksgiving fartsack. Disclaimer was given and we went. THE THANG Moseyed over to the parking lot in…
VARSITY · NOV 27, 2015
Brett Favre Honored at Varsity, Legend, #HIM
Brett Favre may be the greatest QB of all time. The ultimate mans man, a leader on the field, the Gunslinger. Last night as the Packers retired his number, I reflected on the Leader that Brett Favre was on the field. No…