backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
450 backblasts mention “Super”
THE FORT · SAT AUG 8
Chicken wing progression and playground Dora
Musical warmup: 1. https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37) 1. Base = Imp. Walkers 2. Chorus: fruit pickers 3. Solos: Big Arm circle 4. Short loop mosey, while Q queued up next tune…
DAWN PATROL · THU AUG 6
It's not 'negative', its 'eccentric'
WARMUP: windmills, produce pickers then mosey to Kingsley Springs corner monsters, knee grabs, arm stretches to lakeside benches THE THANG: C.H.I.P.S. and Dips Complete 20 reps each of exercises, in cadence, followed by…
THE FORT · SAT AUG 1
Apollo Creed
WARMUP: SSH, Imperial Walkers, low slow squats, merkins THE THANG: There are 11 swings around the perimeter of the park. Starting from the parking lot, a tree near the handicap spots was used as the starting point…
THE FORGE · FRI JUL 31
Taser!
WARMUP: SSH, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey to west side of parking lot (wall by first national. THE THANG: Thang 1: 7’s Merkins at the bottom of the “hill” (in parking lot )…
SLOW BURN · FRI JUL 31
Tabata Workout - Slowburn
WARMUP: - 20 SSH - 10 Imperial Walkers each leg - 10 Hilbilly Walkers - 10 Windmill - 10 Cherry Pickers - 10 Arm Circles Forward + 10 Back - 10 Peter Parker’s each side - stretches from plank position: down dog…
DAWN PATROL · THU JUL 30
Rock n Roll
6 Pax showed up to take on the morning gloom. Cooler weather for a SC July was welcomed. WARMUP: COP usuals: SSH, IW, HW, squats, windmills, cherry pickers, arm circles THE THANG: Thang 1: bear crawl down, 10 merkins…
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…
DAWN PATROL · THU JUL 23
Impossible Island Hopping
WARMUP: moseyed with some stops along the way. No feedback on the cadence calling. The PIP I was on was in full effect. Finished with Bonnie Blairs X 10. THE THANG: In honor of The Pirate, a 4 corners, 20 reps at each…
DAWN PATROL · TUE JUL 21
McHale’s Dawn Patrol 5, 10, 20, 10, 5
WARMUP: 5 minutes: Side straddle, hops, hillbilly walkers, windmills, cherry pickers, Moroccan nightclubs, squats, high knees THE THANG: sets 5, 10, 20, 10 and 5: Carolina dry docs, mountain climbers, Merkins, big boys…
COCKPIT · MON JUL 20
Push Through Complacency
WARMUP: SSH, down dog, honeymooner, cherry pickers, side lunges and some 5 second Merkins. THE THANG: 20,15,10,5 cinder block reps with a run after each set. Two movements to super set each other. Bench Press, Dips…
THE FORT · SAT JUL 18
Blimps are fun
Another super humid morning but it was great seeing 11 other guys show up to get the day started right. Quick disclaimer then mosey around park stopping at each swing for 2 exercises. 10 counts of imperial Walker's…
RING OF FIRE · WED JUL 15
The Brickyard at ROF
Arrived early to walk around and stretch a little before the workout. A few minutes after arriving another young man showed up. Didn't recognize him so introduced myself and we started talking. Did not know this was…
COLOSSEUM · TUE JUL 14
Curb Your Enthusiasm
WARMUP: dynamic plank and broga, dynamic warmup LEs (ie: toy soldiers, lunge with twist) THE THANG: set 1 (x4 or 5 rounds): 10 dips on bench, 10 derkins on bench, 5 curb burpees, partner wheelbarrow shoulder taps x10…
THE FORGE · FRI JUL 10
Bat-flippin’ Pharaoh
WARMUP: dynamic plank + broga THE THANG: partner work: Set 1: sit-up get up with partner pull assist x12 AND partner merkins Set 2: side plank on curb partner jump over x12 AND partner leg throws x12 Set 3: partner sled…
COCKPIT · WED JUL 8
BRILGA
WARMUP: SSH, dynamic plank/broga THE THANG: mosey to field, partner push 2x20 yards, partner wheelbarrow 2x20 yards railroad ties - jump over, pax on ground complete Superman’s then flutters; railroad ties- side shuffle…
DAWN PATROL · FRI JUL 3
Time Check Site Q!
WARMUP: Abe Vigoda, Arm Circles, Cherry Pickers, Downward Dog, Honeymooners, Pideon Stretch THE THANG: Mosey to Pain Station #1 in front of Hotel. F3 cards focused on arms. Pick a card and tell Pax how & when you were…
DAWN PATROL · TUE JUN 30
Four Corners(ish) at WEP
WARMUP: Took a soft-J jog around the outer perimeter of WEP with some stop-offs for warm up exercises. SSH, IW, HBW; sumo squats, plank-jacks, seal-jacks; broga stretches THE THANG: 4 corners, self paced. Rinse and…
THE FORT · SAT JUN 27
You Will Struggle!
WARMUP: A few loops in the parking lot while Bowser shared leadership principles learned from Bible study with his buddy, followed by brief series of exercises THE THANG: Mosey to playground and pick a partner for Dora…
DAWN PATROL · TUE JUN 23
Board of Pain
Muggy morning but 20, yes 20 PAX showed their intestinal fortitude by taking on the board of pain. Several new comers to the board and everyone did great! We even had an FNG brought by Mater. It was also my 50th…
DAWN PATROL · TUE JUN 16
Burning day Dawn
WARMUP: Side Straddle Hops (SSH) • Imperial Walkers • Hillbillies • Merkins THE THANG: Run to Baby Jesus church from COT. 1 Copperhead Squats 2 Big Boys 3 Bomb Jacks 4 Merkins 5 LBCs (Little Baby Crunches) 6 Jump Squats…
SOUL TO SOLE · THU JUN 11
Super Mario -Flower Cup
WARMUP: no THE THANG: meandered the streets and parking lots of Kingsley. ~3.1miles MARY: where? ANNOUNCEMENTS: it’s summertime. Get out and post. Lean in to 2F and 3F. Lawn care @ Ft Mill Care Center COT: prayers for…
DAWN PATROL · TUE JUN 9
Don't Get Stuck In The Suck
WARMUP: A few exercises in the parking lot after letting the Birds fly free in honor of Super G, who missed out on this adventure due to work travel. THE THANG: The weinke featured 3 running options and a related…
THE FORT · SAT JUN 6
The Fort
WARMUP: 6 runners, 14 bootampers THE THANG: movements and exercises throughout the area with a lot of bitching MARY: ANNOUNCEMENTS: newsletter COT:
DAWN PATROL · TUE JUN 2
A Modified Miracle Mile Maelstrom of Muscular Misery
WARMUP: we don't need no stinkin warmup THE THANG: This workout is based on the Miracle Mile routine. Base exercises at each station: Big Boys Merkins Burpees Monkey Humpers 1st station - amphitheater - 1 rep each 2nd…