backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
55 backblasts mention “Abagnale”
AMERICAN JACKAL · FEB 3, 2025
Backblast! Hand off hut hut
Handoff to Rosie!
LAZARUS · JAN 30, 2025
Backblast! Med balls, sandbags and sledgehammers
WARMUP: Moroccan night clubs, low slow squats, low slow merkins. Windmills THE THANG: mes balls and sandbags were lined up. Pax formed a line and started tossing them over the shoulder, rotate, we had 9 bags of…
LAZARUS · NOV 21, 2024
Backblast! Lazarus
Stretch, Running, Pain-station, Tire roll & 1Merkin WARMUP: Stretching, Running, THE THANG: Goose brought the car in HOT :hot_face: to start our F3 workout. Had four F3 members from the Waxhaw region. Mad Dog, Hot Yoga…
LAZARUS · OCT 31, 2024
Backblast! Halloween House Party
WARMUP: Mosey to the back lot Side Straddle Hop x 25 Windmills x Most ever done Cherry Pickers x 10 Moroccan Night clubs x 10 Merkins x 10 THE THANG: High knees Lunges Nur sprints x 3 Karaoke The Pax pulled exercises…
BLOCK PARTY · OCT 29, 2024
Backblast! Too many merkins
Warmup Run to Hill SSH Hillbilly Walkers Imperial Walkers Merkins Honeymooners Downward Dog The Thang Dora 100 CDD 200 Squats 300 Merkins 400 LBC One does exercise, one runs up the hill Bear Crawl up the hill Return to…
BLOCK PARTY · OCT 15, 2024
Backblast! St Paul’s Yoga club
WARMUP: mosey to veterinarian parking lot… SSH, MNC, ISQW, CP THE THANG: mosey to intersection of Spring Street and W-Leroy, sprint W Leroy to Pine Street. Heading up Pine Street, at each intersection (5 total), add 5…
AMERICAN JACKAL · OCT 14, 2024
Backblast! Boot camp
Do 30 side straddle hops. Ran to the high school. Stop in the parking lot do lunge walks halfway down the parking spots, do 5 pushups, bear crawl the other half, do 5 burpees . Repeat back to the start. Split into…
LAZARUS · OCT 10, 2024
Backblast! Coffee & Tacos
WARMUP: Cherry Picker, SSH, Merkin THE THANG: Mosey to movie theatre: work in one spot and move to the next Work chosen from: Big Boy, Merkin, Plank Jack, LBC, Hello Dolly, Mtn Climber, Monkey Humper, Flutter Kick…
RING OF FIRE · OCT 9, 2024
Backblast! Q school at The Ring of Fire ?
WARMUP: COP with newer PAX taking turns counting in cadence Most closer to school for some more COP practicing cadence and exercise move commands Mosey to benches at main entrance 10 dips 10 derkins 10 step ups 2 rounds…
BLOCK PARTY · OCT 8, 2024
Backblast! Belly Dance
WARMUP: warmup jog, Side straddle hops, Imperial walkers, Windmill THE THANG: :sweat: Round 1 - 100 - Earl Fonda (right side) Round 1 - 100 - Earl Fonda (Left Side) Round 2 - 150 - Flutter Kicks Round 4 - 200 - Freddie…
LAZARUS · OCT 3, 2024
Backblast! Weather Forecast
Parking Deck workout
LAZARUS · OCT 3, 2024
Backblast! The Opera(music from the cinema)
Warm Up, SSH, hillbilly, imperial, low slow mosey to main parking lot Bear crawl to horizontal line, 5 merkins Lunge walk to next horizontal, 5 squats Alternate above motion to curb and back Mosey to front of Cinema…
BUSHWOOD · OCT 2, 2024
Backblast! All in all it’s another brick in the wa
Ran around the high school Climbed walls Learned leadership TBD by Q
BLOCK PARTY · OCT 1, 2024
Backblast! The Kickoff of the Funhouse Farewell To
WARMUP: I am certain we warmed up. THE THANG: It occurred to me as I sat to write this, that I have no idea (since it was a MONTH ago) what all we did that morning. I usually have a plan written out ahead that I either…
BLOCK PARTY · SEP 24, 2024
Backblast! Four Corner Fest
IC SSH, Moroccan Nightclub, Cherry pickers, lss, mtn climbers, plank, hands to the sky, Honeymooner, down dog mosey Four corners CDD 20 IC Up main - Hold plank at each corner for 6 Right at Tom hall CDD 15 IC Right at…
AMERICAN JACKAL · SEP 23, 2024
Backblast! F3 101
Mission, Principles, Eastward Expansion
LAZARUS · SEP 19, 2024
Backblast! East side continues to GET stronger
We had 10 at ao-lazarus for an East Side continuous to get stronger, with accusations FNG had splashed Merlot!!! pre explanation of Tillers F3 name (Tiller company, a fire apparatus) Followed by Yoga stretching and…
SEP 16, 2024
Backblast! 75mins, a little complexity, a lot of e
The image of the board will be used as the workout details but in case others want to use this, here are a few notes to consider: - Split the group if needed. - Predetermine a good distance for the Mode of…
SEP 9, 2024
Backblast! Iron Pax 2024 Week 0 - Wednesday
WARMUP: Jog around the 400m loop Warmup exercises THE THANG: Kalsu The Thang Kalsu – 100 thrusters Start the 1-minute EMOM timer Perform 5 burpees As soon as you finish the burpees, start doing thrusters When the timer…
LAZARUS · SEP 5, 2024
Backblast! B.O.M.B.
WARMUP: Various exercises and some stretchy things. Then we moseyed to the lower lot past the theater. THE THANG: We Partnered up. Partner 1 does exercise while partner 2 begins to lunge walk. After Partner 1 completes…
BLOCK PARTY · SEP 3, 2024
Backblast! The Grand Old Duke of York
I usually only write anything here to make Band Camp happy, since he's the only one that reads these, but I am trying to turn over a new leaf, because I do believe in the value of a BB, which is why I write my idiot…
LAZARUS · AUG 29, 2024
Backblast! We arent the 95%
WARMUP: mosey, inch worms with merkins, lunges and squats. THE THANG: lots of sprints with flutters. Zipper merkins. 7s with merkins and squats. Quick dora. More sprints. MARY: more flutters and merkins ANNOUNCEMENTS…
BLOCK PARTY · AUG 27, 2024
Backblast! Goat Track
WARMUP: - SSH x30 - Merkins x10 - Peter Parkers x10 - Windmills x10 THE THANG: Ran to Fort Mill Golf Club which has apparently moved to Augusta National status because we were turned away by the guy pulling the carts…
TRAINING GROUND · AUG 25, 2024
Backblast! Back to school
WARMUP: THE THANG: 3.4 miles down to Gold Hill Elementary and up the back hill towards Walmart. Turn around and take a more scenic route back. MARY: ANNOUNCEMENTS: Christmas party, golf tournament COT: prayers for my M…