backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
233 backblasts mention “Cherry Pie”
FLIGHT PLAN · MON SEP 14
Through Those There Woods
WARMUP: THE THANG: Some Ran Some Rucked Some or One Visited The Woods. It Was Humid and Hot. MARY: Passed A Lady Could Have Been Her Name. ANNOUNCEMENTS: Golf Tournament First Week Of December COT:
THE COACH'S BOX · THU SEP 10
Healthy perseverance
WARMUP: Mosey to stop sign for some imperial walkers Mosey to main school entrance for some side straddle hops Mosey to benches at R wing pickup for step-ups, irkins, and derkins THE THANG: mosey down the hill to the…
CLYDESDALES · WED SEP 9
To Baxter and back
WARMUP: some light stretching and jangling around THE THANG: munn to Harris to Sam smith, through Sutton place neighborhood to right on Sutton until turnaround at or about 6th Baxter - and then back again MARY…
Q SOURCE · WED SEP 9
Q10. Consistency
WARMUP: Previous 2 C's review THE THANG: Simplicity. Daily Red Pill (DRP). Need added items. Focus on the small things to make the big more manageable. 1. Remove 2. Big vs Small 3. Learn from mistakes MARY…
COLOSSEUM · TUE SEP 8
Remembering the week of 9-11
WARMUP: Mosey to the elementary school side lot. COP with exercises in cadence Windmills Cherry pickers Imperial Walkers Hillbilly walkers Seal jacks Low slow squats Hold peoples chair while doing Moroccan night clubs…
CLYDESDALES · WED AUG 26
Kingsley Loop by Hominy
I rucked. Others ran. Around Kingsley and back.
Q SOURCE · WED AUG 26
Q3.8 Candor
1. Truth is necessary for good leadership. 2. Candor requires courage. 3. Candor must be two-way. 4. Candor builds trust. 5. Candor is different from criticism.
COLOSSEUM · TUE AUG 25
Why do my Hips Hurt?
WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers THE THANG: The Nolan Richardson Partner workout: Partner 1 starts the exercises while partner 2 nurs 50 yards, does 1 Bobby Hurley, then runs back…
FLIGHT PLAN · MON AUG 24
First time for everything
Missed the Q … nice … Bonsai took it… nice … They ran to Walmart … some rucked to wherever … nice … COT: We have guys with kids that are struggling. Real stuff. We are blessed to be able to get together and bring these…
THE COACH'S BOX · THU AUG 20
HELP
WARMUP: Skipped it THE THANG: Bag of Burdens One guy travels with sandbag the other 6 do AMRAP of the below. Merkins American Hammers Squats Flutter Kicks Plank LBC’s Shoulder Taps Cycle through 3x Truck Tire 6pax lift…
CLYDESDALES · WED AUG 19
Bojangles Loop
WARMUP: None THE THANG: 4 mile loop down to Bojangles and back to Bob Jones Stadium MARY: ANNOUNCEMENTS: Fort Mill Lawn Care service opportunities COT: Closed in prayer
Q SOURCE · WED AUG 19
Q3.7 Exhortation
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
COLOSSEUM · TUE AUG 18
Colosseum...The Return
WARMUP: You should've done that & stretched prior to launch. THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series: Wide-Arm, Diamond, Regular…
FLIGHT PLAN · MON AUG 17
Welcome Baby Owen!
WARMUP: oyo THE THANG: Harvest pointe Market street Cross Sutton to Founders st Straight onto Settler heights dr Straight onto Stratford run dr Cross new gray rock to Harvest pointe Down to the end and back 4mi MARY: no…
THE COACH'S BOX · THU AUG 13
45 into 30
WARMUP: Yea, YHC ran in 2.3 miles, but not all the PAX did THE THANG: ran to do some Bulgarian Split squats, but saw Marty Byrd coming in late. So, we went to pick him up. Highlight: Bear Crawl the band practice lot w/…
CLYDESDALES · WED AUG 12
2x Kingsley
WARMUP: OYO THE THANG: old and new Kingsley, with side pieces to add up to 4.6 MARY: no ANNOUNCEMENTS: yes COT: yes
Q SOURCE · WED AUG 12
Q3.6 Persuasion
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
COLOSSEUM · TUE AUG 11
Moving up
WARMUP: ssh, iw, hbw, windmill, cherry pickers THE THANG: Mosey around TCES drop off line and back to beginning of GHMS loop. 4 corners in GHMS car line loop Station 1: 40 mtn climbers Station 2: 40 reverse lunges…
COCKPIT · MON AUG 10
Island hops
WARMUP: SSH, IW, HBW, , MNC, Windmill, cherry pickers THE THANG: Mosey to parking lot in front of band field. Island hopping. 6 aisles. 1 exercise per aisle at every island the whole way down. Aisle 1: 10 merkins - run…
Q SOURCE · WED AUG 5
Q3.5-Articulation
Link to text: https://f3nation.com/articulation The Q Source Statement: “Articulation is the second of the four Leadership Skills. It is the act of describing Vision to others so they can understand it.” The 3 Core…
CLYDESDALES · WED AUG 5
Can’t outrun being anxious!!!
Omitted! All Veteran PAX WARMUP: shared route, some pre stretched others pre walked THE THANG: Right on Munn Left on Old Kingsley Cross Hwy 160 Left on Sun Belt Drive Lap around lot perimeter Out on Wamsutta to Hwy 21…
COLOSSEUM · TUE AUG 4
Whoa
WARMUP: - Mountain Climbers, - Strawberry Pickers, - Windmills THE THANG: Mosey to the back road for a Dora. Exercises at the lowest level light, partner run up the hill to the second light. - 200 Merkins - 400 Squats …
CLYDESDALES · MON AUG 3
We ran
We ran
COCKPIT · MON AUG 3
Cinder blocks and street lights
WARMUP: -Moroccan nightclub -imperial walkers -cherry pickers -side straddle hop THE THANG: -at each light do squats, side straddle hop, merkins and LBCs- reps 2,4,6,8,10,12 -with cinder blocks -> 100 sit-ups with…