backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
395 backblasts mention “backdraft”
DAWN PATROL · TUE SEP 1
Dawn Patrol
WARMUP: normal, all in cadence and 15 reps THE THANG: mosey to wall 3 sets step up dips, Derkins. Mosey to park at each swinging bench we add an exercise start with burpees. Add squats, add merkins, add big boys, add…
THE FORT · SAT AUG 29
Bands and Birthdays
WARMUP: SSH, Windmills, Willie Mays Hays, Cherry Pickers, Imperial Walkers THE THANG: Each PAX was given 2 resistance bands. We then made our way around the AO stopping 8 times to do 5 band exercises in reps of 13 …
THE HIVE · FRI AUG 28
Citius, Altius, Fortius
WARMUP: Warmup - SSH x 30 - Imperial Walkers x 20 - Toy Soldiers x 20 - Side Lunges x 15 each side - World’s Greatest Stretch x 5 each side Dynamic Prep: - High Knees (20 yards) - Butt Kickers (20 yards) - A-Skips (20…
DAWN PATROL · THU AUG 27
Bucket list
WARMUP: The usual warmups with some clapping THE THANG: We moseyed around Kingsley and found three buckets that all had orders inside. Ran between each of them. All enjoyed immensely. MARY: There was Mary but I had to…
THE BALLROOM · TUE AUG 25
A comfortable August morning?!?
WARMUP: Mosey to behind the stadium via pedestrian bridge Hold plank until 6 arrived Exercises in cadence Windmills Cherry pickers Imperial walkers Hillbilly walkers Seal jacks Merkins Mountain climbers THE THANG: Mosey…
THE ARMORY · MON AUG 24
2026.35 Armory
3 rounds of 3 exercises... Lung-walk holds with sprinting... 3 rounds of 3 exercises... Mary
ALCATRAZ · SAT AUG 22
Trip to the golf course
Cars in the parking lot when I arrived. Some of the Pax had launched early to record some miles. Bootcampers began with some dynamic stretching before we strolled down the path to the golf club. Several stops with…
MINNOW POND · THU AUG 20
3 exercises on repeat...for 4 miles
WARMUP: Non existent THE THANG: Super simple...running with push-ups, V-ups and American Hammers. At every stop, the PAX would perform: 5 V-Ups, 10 Merkins, 15 American Hammers Here's the route we took: Up Massey and…
Q SOURCE · WED AUG 19
Q3.7 Exhortation
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
CURRAHEE · TUE AUG 18
Be prepared
WARMUP: SSH, IW, Cherry Pickers, Parker Peter’s, Peter Parker’s THE THANG: with sandbag make. Large loop around front of school. 10 sandbag squats- sprint 10 overhead press- sprint 10 bag overhead throws- sprint 10 jump…
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 HIVE · FRI AUG 14
It looked good on card stock.
WARMUP: Parking Lot Mosey/ SSH/ Hillbillies/Around the Worlds/Halos/DeadLifts/High Pulls THE THANG: Partner Double Bell carry while other does Round 1: Mike Tysons Round 2: Derkins. Loop of Pain Stations. Do exercises…
FLIGHT PLAN · MON AUG 10
Fellowship Route
WARMUP: THE THANG: Earth Fare and Back MARY: ANNOUNCEMENTS: Newsletter COT: Family, health and seeking God
RING OF FIRE · MON AUG 10
The Chad (Bleacher Edition)
WARMUP: 1 lap on track. 10 Seal Jacks, 10 Hill Billy Walkers, Plank THE THANG: STARTING SIDE 💪 10 Merkins ⬆️ Climb the stadium stairs ⬇️ Descend 🏟️ Work your way across the ENTIRE STADIUM — UP & DOWN every section Once…
THE YARD · SAT AUG 8
My Qshake Brings The Boys To The Yard
Mission of F3: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership. 5 Core Principles: 1. Free of charge 2. Open to all men 3. Held outdoors, rain or shine, heat or…
THE HIVE · FRI AUG 7
Hive suck fest
WARMUP: quick mosey, side straddle hops, merkins, low slow squats, swings. THE THANG: Quick ABC practice. 5 rounds each arm with 5 swings in between. 11s: Front rack squat & upright row 10 min 100 snatch test with a…
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 …
RING OF FIRE · MON AUG 3
Merkins and Farmers
WARMUP: call out to Staff Sgt Michael Swinton…who died in the conflict with Iran in July. SSH, stretching, overhead claps THE THANG: irkins, derkins, and dips on bench 20 reps each then run loop x 5, overhead press 15…
ALCATRAZ · SAT AUG 1
Split Q
WARMUP: Run with butt kickers, high knees, toy soldiers and karaoke. Circle up- windmill, hill billys, imperial walkers, toe touch, produce picker, Merlin, Peter Parker, Parker Peter, runners lunge, crow. THE THANG…
MINNOW POND · THU JUL 30
Minnow pond
WARMUP: pledge THE THANG: squats, merkins, flutter kicks and hills MARY: ANNOUNCEMENTS: COT:
RING OF FIRE · WED JUL 29
Blast from the Past with Cash
Well, YHC was thoroughly unprepared for this today. I failed to secure a Q and then got distracted taking the trash out that I forgot the flag too. At least when I realized I didn't have a Q on schedule, I thought I'd…
THE BALLROOM · TUE JUL 28
Carolina Day Ballroom
Started with a mosey run Warmup: SSH, Windmills, Imp Walkers, LSS, arm circles, peter parkers, plank stretches -Run- Do-run-do routine: At baseline do 15 bobby Hurleys, run to halfway point, do 15 bobby Hurleys, run to…