backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
188 backblasts mention “Deep Dish”
COCKPIT · MON JUL 27
Sherlock welcome ho(l)me(s)
WARMUP: SSH / Windmills / Low Slow Squats THE THANG: island hopping in the parking lot. MOT been islands is lunge walk and then broad jump and repeat 15 merkins 15 squats 30 second plank 15 dips 15 merkins 15 LBC’s 15…
THE FORT · SAT JUL 25
It's Wet. YES. Now, Do The Work
Whenever there's an FNG, I feel the responsibility to turn it up a notch and to ensure I adhere to the principles, cadence calling, and traits of what I love about F3. While it's not up to me to determine the intensity…
THE HIVE · FRI JUL 24
Hair Metal 🎸 and Iron Bells 🔔
It was a wet morning in the fort but the dry humerus chatter kept us warm. A quick warmup and we were off. Thang: 50 reps of an exercise and then run across the parking lot and nur back. We did this 10 times. It was…
THE HIVE · FRI JUL 24
Hair Metal and Iron Bells
It was a wet morning in the fort but the dry humerus chatter kept us warm. A quick warmup and we were off. Thang: 50 reps of an exercise and then run across the parking lot and nur back. We did this 10 times. It was…
ALCATRAZ · SAT JUL 18
No Complaints, Just Work
WARMUP: Dark Helmet on Q for the 1st half: A lap around the park with a stop at the pull-up bars for everyone to knock out a few then over to the wall behind the backstop. We performed a set of dips on the wall then…
SNAKE PIT · TUE JUL 14
Compounds and Snatch Test
WARMUP: briefly THE THANG: KB Compound: Start at baseline and perform 1 complex each arm of: Swing, clean, press, snatch, OH lunge, front rack squat. Carry bell up to next cone, run to opposite baseline and back to…
COCKPIT · SAT JUL 4
‘Merica 250
WARMUP: 5 Burpees THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776 MARY: She slept in ANNOUNCEMENTS: Read your various newsletters COT: Remembered what our fore fathers…
THE HIVE · FRI JUL 3
Mogadishu Mile
WARMUP: barely THE THANG: Mogadishu Mile 4 rounds: - 19 ground the overhead - 19 front squat - 19 merkins on bell (each side) - 0.25 miles with the bell (up the hill) If you drop the bell, repeat the round. Both PAX…
THE FORGE · WED JUL 1
1775
WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers Low slow squats Irkins Team Bermuda Triangle 2 teams, each with 3 cones marked about 30 yards apart 1 burpee at cone 1, bear crawl to cone 2, then…
RING OF FIRE · MON JUN 29
Murph Monday continued
WARMUP: No THE THANG: Murph 1 mile, 100 pull ups, 200 merkins, 300 squats MARY: ANNOUNCEMENTS: newsletter COT: 4th of July, marriages, family, travel
THE HIVE · FRI JUN 26
Ding Dong Done
WARMUP: usual stuff THE THANG: 1-min on/30-sec rest… AMRAP Set #1 and 2 had 100 swing buy-in. We had to shorten times on set # 3 Set 1: Cleans R Squats LBC Clean L Step FORWARD alt. Lunge Simba (BBSU w/ press) Swings…
RING OF FIRE · MON JUN 22
Murph Monday — 22JUN2026
14 on the EASTSIDE got Murph all over them at The Badger of Fire… QIC: YHC Pax: Shaq-a-Roni , Fishstix , Maximus , BONES , Grout , Time Machine , HarryCarry , Kaiser , Sunkist , Splinter , Eggo , Italian Job , Deep Dish…
THE HIVE · FRI JUN 19
Weinke in a baggie
WARMUP: the usual stuff plus KB pass throughs in cadence as finale THE THANG: Ladder 2X 5 Manmakers - murder bunny to next stop 10 Thrusters - bell bear crawl to next stop 15 squats - pass through lunges to next stop 20…
THE HIVE · FRI JUN 12
Shanaynay In The House! Step Off!
Uno! Called no one as none of us won a game of Uno, but we all won for posting. Your Q went like this: Blue - Curls Green - LBC Yellow - Goblet Squats Red - Chest press Skip - Run +2 - pick 2 exercises, 2 reps +4 - 4…
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…
LAZARUS · THU JUN 4
MILGA
WARMUP: THE THANG: We mosied down to the road heading towards Red Ventures. At each light pole we did a round of 5 merkins, 10 big boys, 15 air squats, mosey to next pole and repeat. We did 10 poles. On run back up the…
KITCHEN SINK · WED JUN 3
Failure will bring future success
Sometimes you have a plan and it fails miserably. This morning I loaded a cart with sandbags, kettlebells , and other heavy objects, over 320 pounds. I thought the weight would have enough resistance to challenge the…
THE HIVE · FRI MAY 29
Better late than never
WARMUP: I was late so 11s by a great stand in THE THANG: 3 sets 10 reps- goblet squats, floor to overhead press, reverse lunge, pull through, swings, deadlift, man climbers MARY: ANNOUNCEMENTS: bethel men’s shelter…
KITCHEN SINK · WED MAY 27
On repeat
WARMUP: Yes: SSH, IW, HW, yoga w/ shoulder taps peter parkers THE THANG: 6 deadlifts 5 hang cleans 4 front squats 3 over head presses 2 manmakers Then move! We just did that on repeat. Like wiping down the counters…
THE HIVE · FRI MAY 22
Dora the Sore-a
WARMUP: SSH Imperial Walker Hillbilly Walker Moroccan Nightclub Cherry Picker Hamstring Stetch Quad Stretch THE THANG: Dora style: 100 swings 100 curls 100 merkins with a hill run, 150 bent over rows 150 kb squats 150…
COCKPIT · MON MAY 18
Ball of hate
WARMUP: practiced navy seal burpees THE THANG: Carry 100lb sand ball for a lap around CRHS. 5 burpees for all after each guy drops the ball. Along the way we partnered up and did 50 burpees, 100 merkins, 150 squats, and…
THE HIVE · FRI MAY 15
Smokin Kettlebell Beatdown
Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC Mosey around parking lot The Thang: 1. Ladder Start at 5 reps, add +5 each round until 20, then work back down. Exercises: KB…
COCKPIT · MON MAY 11
Magic Carpet Ride
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Merkins, Calf Stretch THE THANG: Mosey to back parking lot for partner circuit of 100 merkins, 100 jump squats, 100 big boys. Mosey to wall for 7s of burpees and jump…
THE HIVE · FRI MAY 8
Q-school and the 3 C’s
WARMUP: windmills, imperial and hillbilly walkers, planks, shoulder taps and mountain climbers all in cadence. Throw in some seal jacks in cadence too. THE THANG: 3 C’s of q school - corners, chalk and cardboard. 4…