backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
199 backblasts mention “Flounder”
SLOW BURN · AUG 30, 2024
Backblast! Stone Cold Crazy
Nine men met at the Fort Mill Lowes for 45 minutes of Slow Burn to get ready for the weekend. Here's what they did: THE THANG: The Pax were disclaimed and then mosied around the parking lot until we found a good spot…
SWEEP THE LEG · AUG 26, 2024
Backblast! F1/Nascar/IndyCar Inspired Racetrack
WARMUP: Mosey to Keller Williams lighted parking lot on the way to school 20 SSH IC 10 LSS IC 10 Windmill IC THE THANG: Mosey to far end of school to start loop: 1. Walking Lunges to end of parking spaces 2. Bunny Hop…
SWEEP THE LEG · AUG 12, 2024
Backblast! 8/12/24 STL
WARMUP: THE THANG: 3.5 miles total There were 7 cone pain stations on the GHMS/GHES entrance: - Peter Parker’s - CDDs - Merkins - Heels to Heaven - Box cutters - Squats - LBCs
SLOW BURN · AUG 9, 2024
Backblast! Going for the Gold!!!!
8/9/24 Slow Burn Q Warm-Up Start with the Mission statement, 5 Core Principles, the injury disclaimer. Today’s beatdown theme will be Summer Olympics trivia. Various Quad/Leg/Glute stretches 15 SSH IC, 15 Tappy Taps, 10…
SWEEP THE LEG · AUG 5, 2024
Backblast! Bring em out bring em out
WARMUP: pre-run at 0445 THE THANG: braden loops - with 3 pain stations stop 1 - 20 squats stop 2 - 30 LBCs stop 3 - 20 merkins 3 to 4 miles by all MARY: a few core exercises ANNOUNCEMENTS: newsletter COT: yup
SLOW BURN · AUG 2, 2024
Backblast! Acceleration by Association
WARMUP: Yes, these are important THE THANG: Stolen from Old Bay: https://f3thefort.com/2024/02/02/countdown-from-50-bear-crawls/ Although I think Big Boys are dumb, so we did flutters instead Start on west side behind…
SLOW BURN · JUL 12, 2024
Backblast! Bro Workout
WARMUP: SSH, CP, MNC, IW, HW THE THANG: Wall Sit - the whole group wall sits, while two pax did a burpee and 5 merkins Mosied to the corner of the Lowes building for a partner workout. One side of the building (outdoor…
KITCHEN SINK · JUL 10, 2024
Backblast! Sandbag shenanigans
WARMUP: Windmills, strawberry pickers, imperial walkers, hillbilly walkers, low and slow squats, Moroccan nightclubs, cyclops, plank and some stretching then 5 merkins THE THANG: Bring bags to outdoor amphitheater Three…
SLOW BURN · JUL 5, 2024
Backblast! The day after
WARMUP: ssh, windmills, Peter Parker’s, Parker Peter’s, monkey humpers, etc THE THANG: 13s - station one = merkins and shoulder taps, move to station 2 via Lt. Dans, station 2 = big boys and am hams, moser back to…
KITCHEN SINK · JUL 3, 2024
Backblast! Is your Deck in Order?
WARMUP: Warmup: All in cadence - Moroccan nightclubs - Cherry pickers - Windmill - Imperial walker - Side straddle hop Pick up bag and mosey to outside theatre - Partner exercise: bags do not touch the ground for the…
SWEEP THE LEG · JUL 1, 2024
Backblast! Sweepin' like it's 1776
Hot Humid July in SC pre-run with Grout and Re-tread. WARMUP: run to parking lot where old tega cay coffee used to be and do 17 in cadence American Hammers then run to lowest point on Dave Gibson and do 7 in cadence…
SLOW BURN · JUN 28, 2024
Backblast! The Greatest Workout of All Time? Yes.
WARMUP: Probably. No one remembers. THE THANG: A few rounds of 11s, 7s, and other nonsense. The REAL nonsense, though, came in the form of setting things right in the naming department. Sadly, in only 45 minutes, I…
SWEEP THE LEG · JUN 17, 2024
Backblast! Mostly run then work
WARMUP: None THE THANG: Mostly Running MARY: take turns doing 10 minutes of exercises ANNOUNCEMENTS: read the newsletter COT:
SLOW BURN · JUN 14, 2024
Backblast! Moderately Done @ Slowly Burnin
WARMUP: Um - YES. SSH, Merk, Nightclubs, Squats, LBC, Mtn Climber. THE THANG: Mosey, 7s (Merks, Bomb Jax), DORA ( Derkins, Dips, Squats), Ladder work w DK, DiaMerks, squats, BobHurl, BBs. MARY: Yes - 4 mins with Pax…
SLOW BURN · JUN 7, 2024
Backblast! What a turnout
Word for the day was “consistency”. Anyone can do it in bursts or for a short while but a consistent performance will take you further. When you are tired or disinterested, that consistency will help you to focus…
KITCHEN SINK · JUN 5, 2024
Backblast! Flag Handoff at The Sink.....If you kno
Flag handoff from Maximus to Farmer's Only. WARMUP: Warmed up with a lap around small loop and back to circle perform a few exercises to get familiar with the bags. - Merkin (5-5-5 - Regular, Wide, Diamond) - SB Toss…
SLOW BURN · MAY 31, 2024
Backblast! Not leg day, not really
WARMUP: SSH, Moroccan Night Clubs, Little Baby Arm Circles, Imperial and Hillbilly Walkers, Cherry Pickers THE THANG: Mosey to the parking lot on the side of Persis. Partner up for a "no legs" DORA. One partner works…
SLOW BURN · MAY 24, 2024
Backblast! Oh Baxter!
We had 21 at ao-slow-burn for some off campus work. We moseyed over to Baxter this morning for a little Mary. Partner 1: 150 Merkins. 200 Hello Weezys, 250 Squats. Partner 2: Run the stares gauntlet on Main Street. We…
SLOW BURN · MAY 17, 2024
Backblast! 4 corners, 3 times = 12 corners
Airborne stretch Side straddle hop Low slow squats Slowzie 4 corners-Merkins-CDD-Flutters-LBC’s Mode of transportation: Toy soldiers, 1 burpee in the middle 4 corners-Hand Release-B jacks-heals 2 heaven-hello dollies-1…
SLOW BURN · MAY 10, 2024
Backblast! We was rollin
WARMUP: moseyed over to side by Persis and did a warmup with SSH Windmills Strawberry pickers MNC Overhead Claps Low and slow squats Cyclops Plank Downward Dog Upward Dog Runners stretch Merkins THE THANG: back towards…
SLOW BURN · MAY 3, 2024
Backblast! Dora & Corners
WARMUP: Mosey to Tesla Charging Station 25 SSH, 15 Hillbilly Walkers, 15 Windmills, 15 Cherry Pickers, 10 Moroccan Nightclubs THE THANG: Thang#1: Dora: 100 Dips, 200 Calf Raises, 300 CDD's Partner Ran lap around Parking…
SLOW BURN · APR 12, 2024
Backblast! We hit all restaurants
WARMUP: various usual exercises THE THANG: start at persis with 5 big boys, run to charandas for 5 dips, run back to persis for 5 squats, run to empire pizza for 5 merkins, run back to persis Repeat with changing rep…
SLOW BURN · MAR 29, 2024
Backblast! I’m Still Standing 10 Years In
I stole this from 3D but it’s always a good workout. Uno Blue - Merkins / Curls Green - LBC Yellow - Squats / Goblet Squats Red - lunges / Chest press Skip - Run +2 - pick 2 exercises, 2 reps +4 - 4 reps all 4 exercise…
SLOW BURN · MAR 15, 2024
4 Córner Draw
Slackblast: 4 Córner Draw DATE: 2024-03-15 AO: ao-slow-burn Q: Boogie Down PAX: Assassin Bass-o-Matic Cobra Kai Flounder Fogerty Fogerty Hurler Mark Nestel OldBay Peach Stand Sugar Daddy Twister, Nemo FNGs: 1 Nemo…