backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
89 backblasts mention “Bam Bam”
THE ARMORY · MON JUL 27
Swings n things
Warm Up Suitcase carry to lot AMRAP Lower body Squats Swings Reverse Lunge Upper Body Curls Merkins OH Press Core Plank pull through Around the world Flutters Conditioning Burpees Mountain Climbers SSH Running in between
RING OF FIRE · WED JUL 22
Round About
WARMUP: Yea, interspersed with burpees THE THANG: A bit ADHD - 7s on the hill behind sugar creek - merkins, squats, and bulgarian split squats in front of the school - bear crawl the front wall of the elementary school…
THE YARD · SAT JUL 18
Coupon at the Yard
WARMUP: - SSH - Windmill - Moroccan Night Club - Cherri Picker - Imperial Walker THE THANG: Station 1 Thrusters - Situp with Overhead Press - Side Straddle Hop - Overhead Press - Tricep Curls - Jog to next station…
RING OF FIRE · WED JUL 8
VQ with the Deck of Pain
This was Eggo's VQ and he gave the disclaimer that he was not a professional but looking forward to it. WARMUP: Windmills, SSH, Imperial Walkers, Moroccan Nightclubs, Strawberry Pickers THE THANG: DECK OF PAIN Diamonds…
THE ARMORY · MON JUN 29
Decisions
Five guys (including FNG “Trash Panda”) put in 45 minutes of work this morning. YHC joined them for the last 34. Here’s what we did. The Thang - 10 Goblet Squats - 10 Curls - 10 Calf Raises - 10 American Hammers - 10…
RING OF FIRE · WED JUN 24
Gam Guillotine Redux
This BB is going to be easy, at least for the workout part. In honor of the 10th anniversary of my first F3 workout – 6/29/2016 at Pantheon with Jekyll on Q – I decided to recreate his Q nearly verbatim. I was able to…
THE FORT · SAT JUN 20
Starfish
WARMUP: 20 SSH Mosey down the path to Harris Street Park / Basketball Court THE THANG: Starfish: on basketball court 20 Merkins on corner Run to center and do 2 burpees 20 Mountain Climbers Run to center and do 2…
CURRAHEE · TUE JUN 16
Miles with Smiles
WARMUP: Quick stretch THE THANG: 3.1 miles
THE ARMORY · MON JUN 15
Oh FNG where art thou?
WARMUP: SSH IMPERIAL WALKERS HILLBILLY WALKERS WINDMILLS DOWN DOG HONEYMOONER THE THANG: PYRAMID. 1st exercise, 1st 2nd and so on to the top. Then come back down, taking off the top exercise each round. 10. Tricep…
THE FORGE · WED JUN 10
CVS, Walgreens..What's the difference? 2 miles
WARMUP: Headed over to Walgreens for typical warm-ups (SSHs, WMs, IWs, CPs). Next we partnered up for a DORA (Merkins, Squats, LBCs). In error, I said for partner 2 to run around CVS which is 2 miles away. After the…
THE ARMORY · MON JUN 8
You vs. You
WARMUP: Mosey around the side lot and back to COT for warm up of exercises all in cadence Seal Jacks - x12 Windmills - x 6 Imperial Walkers - x12 Hillbilly Walkers - x12 Plank Merkins x12 Shoulder Taps x12 THE THANG…
THE YARD · SAT JUN 6
Tic Tac cone and Agility ladder
Warmup: MUSICAL 1. https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37) 1. Base = Imp. Walkers 2. Chorus: SSH 3. Solos: FRUIT PICKERS 1. https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix…
THE HIVE · FRI JUN 5
Rock The Bells!
WARMUP: Morrancan Night Clubs Baby Arm Circles Abe Vigodas Cherry Pickers Pideon Stretch Downward Dog Dog/Honeymooner SSH THE THANG: Partner Up On the gridiron 100 reps of: Curls LBCs w/ KB above chest Lunges Triceps…
THE ARMORY · MON JUN 1
AMRAP Board of Pain
WARMUP: SSH, Moroccan Night Club, Windmill, Strawberry Pickers, Merkins THE THANG: AMRAP 15 Reps each exercise for 30 minutes flowed by a lap. Kettlebell Swings, Thrusters, Dips, Derkins, LBC'S w/KB. MARY: All core…
THE YARD · SAT MAY 23
Saturday at the yard
WARMUP: - Moroccan Nightclub - Imperial Walker - Cherry pickers THE THANG: 4 Stations - Station 1 - Merkins, Overhead Clap, Mike Tysons, Wide Arm Merkins -> MOT Lunge Walk - Station 2 - Side Staddle Hop, Mountain…
THE FORGE · FRI MAY 22
Honor, Courage, Integrity
WARMUP: - Side-straddle hop, - Strawberry pickers, - Down dog with calf stretches, to a honeymooner THE THANG: Honor, Courage, Integrity 3 Corners x 20 rounds - Honor - 10 Merkins (200) - Courage - 20 Squats (400) …
THE ARMORY · MON MAY 18
AMRAP @ The Armory
WARMUP: Intro and disclaimer. 1 runner and 6 of us took a mosey across Carolina Pl to the back of the supply company building. By the large antenna, we did 15 MNC, 15 Imp Walkers and 15 Hillbilly Walkers. Then mosey…
THE FORGE · WED MAY 13
Escalator 4 Corner
WARMUP: Windmill, Moroccan Night Club, Strawberry 🍓 Picker, 5 Burpees THE THANG: 4 Corners with 10 Merkins, Corner (2) 10 Merkins 20 Squats Corner (3) 10 Merkins, 20 Squats, 30 Big Boy Situps, Corner (4) 10 Merkins, 20…
THE YARD · SAT MAY 9
11’s in the Rain
WARMUP: WM, CP, HW, stretching THE THANG: Moseyed to the hill at the entrance. Pax picked a rock, first set of 11’s were curls with a nut to the top of the hill for merkins, second set was OH press and big boys. Yogged…
THE FORGE · WED APR 29
Tabata fun at the Forge
Run to Pavillion at the Church Warmup 10 IW IC 10 HC IC Windmill 5x IC MNC 10x IC Tabata Format 4 Rounds 10 Sets(only got to 9) Set 1, 4, 7 40 seconds work 20 second rest Merkins + Shoulder Taps Merkins + Peter Parkers…
THE YARD · SAT APR 25
City Hominy
Warmup: - Mountain Climbers - Big Boy Sit-ups - Imperial Walkers - Hillbilly Walkers - Windmills - LBC - Mosey a lap Dora: 80-160-240 - 80 Merkin - 160 Squat - 240 LBC At the end of each run, you attempt to write the…
THE ARMORY · MON APR 20
Pop Culture
WARMUP: Moroccan nightclubs, windmills, cherry pickers, imperial walkers Mosey for some merkins and low slow squats THE THANG: Top Gun Mjolnir The Hodor Dirty Man-Makers MARY: Man-makers for 30 seconds ANNOUNCEMENTS…
RING OF FIRE · WED APR 15
Tax Day Cometh
WARMUP: SSH, Stretch, Nightclubs, Merks, Squats, Seal Jax, LBCs THE THANG: Board of Pain- 5 exercises 5/10/15 reps - taking a lap between sets. SSH, Squats, Merks, BBs, Plank Jax and Lunges. 7’s Hillwork: (Merks and…
THE YARD · SAT APR 11
Trust the hill and the field.
WARMUP: ssh hillbillies picking strawberries / run the loop couple time with some exercises THE THANG: field lot work / lunge walk, NUR, sprint, locked arms, bear crawl. Repeated on hill and field. Extra field work with…