backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
8,795 backblasts
COCKPIT · MON JUN 29
1775 & Captain Thor
WARMUP: Plank, Best Damn Stretch, Windmill, SSH THE THANG: 1775 - 17 burpees - 75 squats - take a lap for three rounds Captain Thor - 1:4 Big Boys: American Hammer - 1 Pike Plank add 1 each round eg round 2- 2:8 Big…
TRAINING GROUND · SUN JUN 28
Starbucks Loop
WARMUP: THE THANG: 3.7 Miles …. To Baxter around Starbucks then down to the bottom of Dave Gibson….. got back just in time. MARY: ANNOUNCEMENTS: COT:
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…
ALCATRAZ · SAT JUN 27
Battle Buddies Reunited
Partner Q is the theme at Alcatraz. Enjoyed the opportunity collaborating with my battle buddy from the Greater Than CSAUP on this one. I took the first half of the workout and concentrated on upper body while Shady…
6@6 · SAT JUN 27
Running in heat sux
We ran to QT and back twister did not follow. He went rogue and took a different path the end.
THE FORGE · FRI JUN 26
Forged...for Sprinting
WARMUP: We charted a lap around the parking lot and completed a few warmup exercises. THE THANG: Before we took off, I asked the PAX to remember one thing. When the assignment is to run to a specific destination, do not…
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…
MINNOW POND · THU JUN 25
Some 🐂 💩
WARMUP: THE THANG: Suicides on Williamson st starting at church to banks. 10 merkins and 20 monkey humpers at each of the 6 stops. +1 burpee everytime you hit the start MARY: ANNOUNCEMENTS: COT:
LAZARUS · THU JUN 25
World Cup Fever
WARMUP: THE THANG: Penalty Kicks & 1966 Dora MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · THU JUN 25
Chester Drawers At Hanging With Stang
WARMUP: THE THANG: Vulnerability was discussed and I live in the east side and I think Hanging with Stang should be considered Eastside. East of 77 not this bull crap east of 21. MARY: ANNOUNCEMENTS: COT:
DAWN PATROL · THU JUN 25
Dawn Patrol
WARMUP: multiple 10 count warmups THE THANG: 4 corners hit upper, lower and core body work at each stop MARY: ANNOUNCEMENTS: bethel men’s shelter, CRI out workday Aug 1st, COT: prayers for minuteman’s mother in law…
SOUL TO SOLE · THU JUN 25
Lucky 🍀 7
WARMUP: THE THANG: 3.5+ laps around Kingsley MARY: ANNOUNCEMENTS: Yes COT: Yes
THE COACH'S BOX · THU JUN 25
Block Party
WARMUP: ssh etc... THE THANG: ladder with cinder blocks With music courtesy of Pandora it's first wave channel Discussion topic- what brings you joy
CLYDESDALES · WED JUN 24
Location change to WEP due to construction
WARMUP: nope THE THANG: run or ruck the following loop WEP to 160 left on Clebourne, which becomes Tom Hall at Main, then a right on Banks, right on academy back to the millstone and return to WEP, once or twice…
COCKPIT · WED JUN 24
I want you to think of me for days
WARMUP: SSH, windmill, hula hoop, hoop hula, karaoke, THE THANG: mosey for 1/4 mile and then do some exercises. The focus was on great form, mobility, oblique & glutes, & core. Airplanes, Bonnie Blair, low slow squat…
Q SOURCE · WED JUN 24
Correction
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE FORGE · WED JUN 24
Cindyrella
WARMUP: mosey around HT stopped for SSH, windmills, moroccan nightclubs, high knees, butt kickers, shuffle and karaoke. THE THANG: 3 rounds 12 reps with a cinder block Curls OH press Twisting deadlift - stand to the…
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…
KITCHEN SINK · WED JUN 24
Carl Lewis
Active stretching before and After is a HUGE MUST!!! WARMUP: Hillbilly walkers x10 Bend & Reach x5 Windmill x8 Slow jog 20yards of 1. High knees 2. Buttkicks 3. Walking worlds greatest stretch 4. Elephant walks 5…
SEABISCUIT · TUE JUN 23
Holbrook Out & Back
WARMUP: THE THANG: Holbrook Out & Back MARY: ANNOUNCEMENTS: COT:
COLOSSEUM · TUE JUN 23
Wing it
WARMUP: SSH, Cherry picker, imperial walkers, windmill THE THANG: cocaine bear crawl, Jack Webb, 4 corner workouts, 11s MARY: no time ANNOUNCEMENTS: Fort mill care center, bethels, read newsletter COT: Circle of trust
BLOCK PARTY · TUE JUN 23
BlockPartyConvo
WARMUP: light jog THE THANG: take a tour around WEP and downtown while talking about life and our feelings. MARY: talking while running requires a tight core. Walker would have been proud. ANNOUNCEMENTS: COT: prayers…
CURRAHEE · TUE JUN 23
Day Of The Rangers Goruck Hero WOD
WARMUP: Mosey around parking lot High knees, Butt Kickers, Karaoke Left, Karaoke Right, Toy Soldiers, Shuffle Left, Shuffle Right THE THANG: Day of The Rangers Goruck Hero WOD Buy-In: 73 Sandbag Squats (30/20 Ib Ruck…
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…