backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
824 backblasts mention “maximus”
SLOW BURN · FRI AUG 21
Slowest of Burns
WARMUP: Mosey up and down a few parking lot lanes with a round of NUR and some exercises after each round. THE THANG: Mosey to the curb on the side of Persis 10 Mike Tysons 20 Squats & 20 Squat Pulses Over to the curb…
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…
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…
THE ARMORY · MON AUG 17
Sweaty Monday
WARMUP: briefly THE THANG: Double 11s (22s?) 1. upright row/ tricep ext Suitcase carry to other side 1. Clean/front rack squat E2MOM 1. 10 swings 2. 10 alt upright pull 3. 10 goblet squat 4. 10 merkins Buddy curls…
THE YARD · SAT AUG 15
Borrowed ideas of sweat
WARMUP: Mosey with SSH, Hillbiliies, Lo Slo Squats, Bonnie Blair’s THE THANG: 4 Corners with 5 Burpees in middle (plagiarized from Maximus The Fort Q a few weeks ago. 2 Rounds 15 Merkins 15 Jump Squats 15 Carolina Dry…
CURRAHEE · TUE AUG 11
It’s Currahee
WARMUP: 10 Mountain Climbers 10 Windmills 10 Cherry pickers Mosey around the parking lot loop THE THANG: With Rucksacks and Sandbags 20 sandbags curls, reverse drag sandbag across the field, 20 sandbag curls, reverse…
SWEEP THE LEG · MON AUG 10
Physical Readiness Teast
WARMUP: dynamic 10 Wind mill 5 bend & Reach THE THANG: 1 mile 1 stop (20 low slow squats, 10 hand release merkins, 30 American hammers) Competition test 1 minute ARAP Merkins 1 Minute ARAP curlups 1.5 mile run MARY…
SWEEP THE LEG · MON AUG 3
Tour d' Favorites
WARMUP: Run a bit in the Sweep parking lot then a few warm up exercises: 10 Lunges each leg, 10 Mountain Climbers I/C, 10 Carolina Dry Docks, 10 Mak Tar Jah THE THANG: The "theme" this morning, albeit unspoken, was to…
MINNOW POND · THU JUL 30
Minnow pond
WARMUP: pledge THE THANG: squats, merkins, flutter kicks and hills MARY: ANNOUNCEMENTS: COT:
KITCHEN SINK · WED JUL 29
Carry the Load
10 men carried heavy things on a sweaty Wednesday morning at the Sink. Here’s what we did: Warm-up - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC) - Front Fold Stretch - Side Stretch Mosey to flag pole The Thang…
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…
LAZARUS · THU JUL 23
I Was Wrong, And I'm Grateful For That
The rain was forecasted to be gracing us but instead, all we had was clouds and humidity, a lot of it. Based on some of our fair-weather posting habits, I assumed no more than 3 PAX would post here due to the chance of…
Q SOURCE · WED JUL 22
Q Source - Trust Q3.3
I'm going from memory so forgive me if I missed a PAX or three. We talked about trust as the latest QSource topic. We discussed if you're trustworthy, how you develop trust and what happens to a team when trust…
KITCHEN SINK · WED JUL 22
You Just Need A Sandbag....And Take It Around To Your Friends
WARMUP: A mere jog get loosened up. THE THANG: Hoist your sandbag to the carry position and make your way close to the flagpoles for the first of our several 60 x 60's. This is an exercise where you start with the 60lb…
SEABISCUIT · TUE JUL 21
Running
WARMUP: THE THANG: running, starting at Blue Smokehouse down North Dobys, Left on Fairway, Left on Banks, Left on Wolfpack trail, Right on Fort Mill Parkway (4.8 miles) back to COT MARY: ANNOUNCEMENTS: 5:30 tonight…
RING OF FIRE · MON JUL 20
Murph Monday
WARMUP: Murph Monday- get after it THE THANG: The Murph: 1-mile run 100 Pull-ups 200 Merkins 300 Squats 1-mile run 2 Modified and rucked 3 miles on the track. MARY: No time ANNOUNCEMENTS: Bethel, Read Your Newsletter…
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…
THE HIVE · FRI JUL 10
Very Little Chatter - Sufficient Work
WARMUP: Jog around the large lot, sans bells then a few warmup exercises. THE THANG: Upright Rows x 10 Thrusters x 10 Combine them for the full upright row-thruster.. Overhead carry the bells to opposite corner of the…
KITCHEN SINK · WED JUL 8
Simple and sweaty
I saw something online about how the 21-15-9 series was the most optimal workout routine so I decided to test it out. Quick disclaimer, light jog around the lot, some warm-up stretches, then pick up bags and move to…
COCKPIT · MON JUL 6
Cockpit Circuits, wait, what?
The basic rundown of this morning's workout was to sprint (or run) approximately 400m then do a series of exercises, in reps 10, 15, or 20. WARMUP: 400m jog to the bottom of the hill Side Straddle Hops, Squats, Butt…
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…
COLOSSEUM · TUE JUN 30
Four corners, lots of reps
WARMUP: SSHs, IWs, WMs, Plank THE THANG: 4 corners of pain and some burpees All corners start with 50 reps each, exercises stay the same each time around – Corner 1: squats, then run to corner 2 – Corner 2: hand release…
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…
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…