backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
93 backblasts mention “Fresh Prince”
THE HIVE · FEB 14, 2025
Backblast! Matters of the Heart
We had 11 PAX and 6 fly by runners this morning at The Hive. COP SSH x 20 Low Slow Squat x 10 Moroccan Night Club x 20 Disclaimer, move to start point. WEINKE Use parking rows as pain stations 10 Reps Each Stop Method…
SLOW BURN · FEB 7, 2025
Backblast! 1% better at Slow Burn
YHC was honored to be given the Q stick at Slow Burn and challenged the Pax to get 1% better this AM. You see, status quo is comfortable and safe because it is known. Showing up to an AO offers disruption because you do…
THE RANCH · FEB 6, 2025
Backblast! Ranch on Roidd
Saw two Ruckers take the easy path then the campers headed out to build callouses at The Ranch WARMUP: Mosey to front of school: 15 IW, 15 HW walker, 10 WM, 15 Cherry Picker. Foreplay done. THE THANG: 9s on the hill. 8…
THE HIVE · DEC 13, 2024
Backblast! Coming in Hot at 30 degrees ?
WARMUP: Happy Hour started the warm up because YHC was coming in Hot from North Fort Mill and got stopped by the border patrol at Captain Steve’s. Seems anyone coming for outside the bubble of Baxter or Eastside is…
THE HIVE · DEC 6, 2024
Backblast! Smokin Deck of Cards
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers THE THANG: Phase 1: 100 Swings OYO Phase 2: Deck the Cards - 3 Rounds using the exercise on the brown paper bag per the attached picture…
SLOW BURN · NOV 22, 2024
Backblast! Ladder Day
WARMUP: mosey round parking lot. Indian run to Hampton Inn w 6 completing 1 burpee. All your regular warmup exercises. THE THANG: ladder loops with pain stations. Merkens, Big Boys, LBCs, CDD, lunges, dips. DORA 75 Big…
THE HIVE · OCT 25, 2024
Backblast! Accumulating ladder
WARMUP: mountains climbers, Moroccan nightclubs, mozy to the base of the hill and back THE THANG: Accumulating ladder with 15 exercises. Complete one rep of the first exercise, then two of the second plus one of the…
THE COACH'S BOX · OCT 17, 2024
Backblast! Tour De Coach's Box
WARMUP: IW x15, MCx10, PPx10, PPx10, Windmill x10 THE THANG: Mosey to hill- Dora- 50 Burpees, 100 Merkins, 200 Squats/Lunges, 300 LBC/Hello Dolly. Mosey to Pull up bars (they are blocked so Audible) get blocks and do…
THE COACH'S BOX · OCT 10, 2024
Backblast! CB 10.10.24
Warm-up lap around the parking lot. COP exercises: SSHs, Imperial Walkers, Windmills, Plank Stretches. Next: Series of exercises with Rugby Sprints Mosey to front of school for DORA 1-2-3 Merkins, Squats, LBCs Returned…
THE COACH'S BOX · AUG 23, 2024
Backblast! Back to School
11 studs went back to school at The Coach’s Box for 12 rounds of 12 exercises. Here’s what we did. Warm Up - 12 Low Slow Squats (IC) - 12 Imperial Walkers (IC) - 12 Moroccan Night Clubs (IC) - 12 Mountain Climbers (IC)…
SLOW BURN · AUG 23, 2024
Backblast! No garbage truck today
WARMUP: ssh, windmills, iw, hw all in cadence THE THANG: 4 corners around the empire pizza/ Persis building Corner 1: squats Bear crawl to corner 2 Corner 2: squats and big boys Run to corner 3 Corner 3: squats, big…
SLOW BURN · AUG 16, 2024
Backblast! Slowly Burning
WARMUP: stretching and Mosey to adjacent lot for IW, HW, merkins, SSH & Windmill THE THANG: Dora - 100 merkins, 200 squats 300 flutters. Injured my calf while running so had to audible to 2 sets of Jack Webb. 1st was…
THE COACH'S BOX · AUG 15, 2024
Backblast! Keep Going
WARMUP: 100yds down the field: Toy Soldier x 20yds, Lunge Walk x 20yds, Duck Walk x 20yds, Right Shuffle x 20yds, Left Shuffle x 20yds THE THANG: 1. Mosey the long way to pull up bars--come back for 6 OR LBCs--5 & dime…
BLOCK PARTY · AUG 7, 2024
Backblast! Webb-o-Rama Around Downtown
Mosey to a nearby parking lot: WARMUP: - SSH - Windmills - Imperial Walkers - Squats - Mountain Climbers Mosey to the park across from Little Caesars . THE THANG: 4 cones set up along path heading from Millstone Park…
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…
BLOCK PARTY · JUL 30, 2024
Backblast! Went Looking For The Stamp...Found It
WARMUP: Run to the pharmacy, wait, run to the old Hardees, wait. THE THANG: Captain Thor (1 BBSU : 4 American Hammers-rt side counting = 10:40) and yes, we found the Stamp. Run to the Town Hall Bldg for a plank series…
SLOW BURN · JUL 19, 2024
Backblast! S.L.O.W B.U.R.N
YHC had the privilege to spend 45 minutes getting better with 11 HIM at Slow Burn. Here’s what we did: Warm Up - 10 LSS (IC) - 10 Mountain Climbers (IC) - 10 Plank Jacks (IC) - 10 Windmills (IC) - 10 SSH (IC) The Thang…
THE COACH'S BOX · JUN 6, 2024
Backblast! D-day at the Coaches Box
Today’s workout was about perspective. History provides the best perspective and on 6/6 we were reflecting on D-Day. Started with a mosey towards the entrance of the high-school. Stopped and did 20 SSH IC 10 Windmills…
BLOCK PARTY · JUN 4, 2024
Backblast! Murphish
WARMUP: SSH, mosey to print shop THE THANG: 1st Station - Print shop 25 pull ups 25 squats 2nd Station - Academy & MAIN 25 merkins 25 squats 3rd station - Academt & Monroe White 25 merkins 25 squats Repeat - most got 3…
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…
THE COACH'S BOX · MAY 30, 2024
Backblast! Abs, Abs and more abs
WARMUP: Windmills, Cherry pickers, SSH then mosey THE THANG: 20 reps, 5 exercises: leg lifts, LBC’s, Big Boys, Flutters, heals to heaven, 1 lap after completion, 3 rounds total Message on Q source topic of Missionality…
BLOCK PARTY · MAY 29, 2024
Backblast! Post Murph cool down
Mosey to bank for warm up Mosey to Pike walls for leg ups, derkins, and wall ups. Mosey to WEP for loop indigenous run w burpees. Mosey to rear Pike lot for bear crawls and merkins. Mosey to Massey Hill for 11’s. LBCs…
THE COACH'S BOX · MAY 16, 2024
Backblast! Get your what upright?
Qsource Topic: Live Right WARMUP: SSH x 20 (IC) Windmill Mosey to front of school THE THANG: 7's Burpees & Lunges (each leg) Use halfway point on loop to alternate exercise Mosey to pull up bars Stop for wall squat hold…
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…