backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
833 backblasts mention “rad”
COCKPIT · MON AUG 31
Cinder Block Party
WARMUP: Side Straddle Hops, Imperial Walkers, Hill Billy Walker, Cherry Picker, Morrocan Night Clubs, 6 count merican THE THANG: Cinder Block Rounds Round 1: 5 reps each with cinder block. Durican, Row, Squat, Block…
BLOCK PARTY · TUE AUG 25
Bucket o Fun
WARMUP: 1. Side straddle Hop 2. Moroccan Nightclub 3. Imperial walker 4. Windmill THE THANG: - Bucket of Fun - 6 station + run - American Hammers - Kettlebell swing - 30 lbs - Man makers with 40 lb sandbacg - Makhtar…
KITCHEN SINK · WED AUG 19
Sand bag shenanigans
WARMUP: briefly. We worked on merkins. THE THANG: With a partner: Partner A throws the bag, partner B does 4 burpees over the bag. Partner A continues throwing to end of the cones, partner B does 4 burpees every throw…
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…
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…
THE HIVE · FRI JUL 31
Circle with sandbag run
WARMUP: 1. Side Straddle Hop 2. Moroccan night club 3. Wind Mill 4. Imperial walker 5. Cherry picker THE THANG: 1. Circle of exercise with sandbag run 1. Gorilla Rows 2. Man Makers 3. Goblet Squats 4. Flutter Kicks with…
LAZARUS · THU JUL 30
Back to School Bootcamp
WARMUP: Grandpa Jacks, Imperial Walkers, Moroccan Nightclubs, Windmills THE THANG: Moseyed to the front of the theater for class to begin. Each grade 1st through 12th were 12 reps, repeating each of the previous grades…
THE FORGE · FRI JUL 24
10 Days to School
WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Goofballs THE THANG: Backblast – The Forge Q: Jason Workout: Ladder to 10 Distance: Just under 4 miles Great work by everyone who showed up at The Forge this morning. The focus…
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…
COCKPIT · WED JUL 22
Getting swole at the Cockpit
WARMUP: Side Straddle Hops, Cherry Pickers, Imperial Walkers, various stretching THE THANG: Thang 1: Champaign run to the middle school. Patterned up. Partner 1 did AMRAP exercises in the school parking lot while…
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…
THE YARD · SAT JUL 18
Coupon at the Yard
WARMUP: - SSH - Windmill - Moroccan Night Club - Cherri Picker - Imperial Walker THE THANG: Station 1 Thrusters - Situp with Overhead Press - Side Straddle Hop - Overhead Press - Tricep Curls - Jog to next station…
SLOW BURN · FRI JUL 17
What are you smiling about?
Omitted! Twister & Cohiba where speaking of bowel movements & health stats WARMUP: Cherry :cherries: Pickers Moroccan Night Club Hillbilly Walkers Imperial Walkers THE THANG: 4 Corners with 4 Movements Each…
CURRAHEE · TUE JUL 14
Attack of Heart Attach Hill
WARMUP: 1. DYNAMIC WARMUP (10-12 min) - Imperial Walkers x10 IC - Bend & Reach x5 IC - Side Straddle Hop x10 IC - Short warmup jog **20 yards, non-stop, down and back:** - High knees - Butt kickers - Walking world's…
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 COACH'S BOX · THU JUL 2
Deck of Cards - Habits
WARM UP: SIDE STRADDLE HOP = 15 IMPERIAL WALKER = 15 MOROCCAN NIGHT CLUB = 15 CHERRY PICKER = 15 LOW SLOW SQUAT = 15 DECK OF CARDS WORKOUT / 4 PART WORKOUT / 13 CARDS PER PART / 1 EXERCISE PER CARD: NUMBER OF REPS =…
RING OF FIRE · WED JUN 24
Gam Guillotine Redux
This BB is going to be easy, at least for the workout part. In honor of the 10th anniversary of my first F3 workout – 6/29/2016 at Pantheon with Jekyll on Q – I decided to recreate his Q nearly verbatim. I was able to…
THE FORGE · FRI JUN 19
Games in the rains
WARMUP: side straddle hops, cherry pickers, Moroccan night clubs, imperial walkers THE THANG: We went to 4 stations with cards of workouts…cards moved forward back and back to start. Between stations we did bear crawls…
THE COACH'S BOX · THU JUN 18
A Triangle of Games
WARMUP: Side straddle hop, hillbilly walker, imperial walker, Moroccan Night Club THE THANG: 3 stations: Big Die w Cider Block - Man makers, x5 Flutters, X3 Dry Docks, X3 Box Cutters, X5 Curls, X5 Triceps Cards - X2…
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…
BLOCK PARTY · TUE JUN 16
First Rope
WARMUP: side straddle hops, cherry pickers, side lunges, temp merkins, runners stretch THE THANG: Mosey 3x10 - dips, Bulgarian squats, derkins, heels to heaven, and high plank Mosey Dora - 50 muscle ups, 100 jump…
SNAKE PIT · TUE JUN 9
I am glad I had a lighter kettlebell
WARMUP: - MC - windmill - side straddle hop - imperial walker - cherry picker THE THANG: • 15 Overhead Press o Bear crawl – 10 yds o 15 Merkins o Crawl Bear – 10 yds o 15 Merkins • 15 Curls o Lunge walk – 10 yds o 15…
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…
DAWN PATROL · THU MAY 28
Tour all the parking lots
WARMUP: SSH, IW, HBW, MNC, WM, cherry pickers, mosey THE THANG: mosey through all the parking lots around Kingsley stopping for pain stations along the way: Pain stations alternated between 1. Exercise set (10 ea) - big…