backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
681 backblasts mention “Sprocket”
COLOSSEUM · OCT 7, 2025
Backblast! Stand-Up Colosseum Beat Down
WARMUP: - SSH – 20 IC - Imperial Walkers – 15 IC - Moroccan Nightclubs – 20 IC - Windmills – 15 IC THE THANG: Part A – 4 Corners Grinder (16 min) - Corner 1: 20 Merkins - Corner 2: 20 Squats - Corner 3: 20 Carolina Dry…
AMERICAN JACKAL · OCT 6, 2025
Backblast! Jacked up at Jackal
WARMUP: 8 (Drop hunted for us later) gathered to enjoy the cooler temps. Quick mosey to the bottom of the hill for: SSH, windmills, cherry pickers, low slow squats, merkins, a few lower back stretches. THE THANG: At the…
VARSITY · SEP 26, 2025
Backblast! No rain, just The Thunder
Chest/shoulders workout: - Merkins - Seal jacks - HR merks - Moroccan night clubs - Derkins - Overhead claps - Incline merkins - Donkey kicks Back: 5 sets of 5 pull-ups Cardio - 20 LBCs IC / hill run - 15 Bomb jacks /…
SOUL TO SOLE · SEP 25, 2025
Backblast! An Old Fashioned WEP
Disclaimer Given and Shared WARMUP: None - Get to it THE THANG: Hwy 160 to WEP and Back. Take assessment of sidewalks and enjoy the half paved, half trail route. Miles and plenty of fellowship and follow the leader…
CLYDESDALES · SEP 24, 2025
Backblast! From Clydesdales to Clydesdales
WARMUP: THE THANG: We counted off and some ran and some rucked. Route was to circle around the Founders location where Clydesdales once called home. MARY: Nah ANNOUNCEMENTS: Convergence, golf tourney, CANNOLI RUN!, and…
COLOSSEUM · SEP 23, 2025
Backblast! Recess Time !!!!
WARMUP: Windmills Hillbilly Walkers Imperial Walkers Moroccan Night Cluns THE THANG: 12 Stations with 12 Reps each, jog a lap, rinse and repeat - Carolina Dry Docks - Squats - LBCs - Flutter Kicks - Mountain Climbers …
FLIGHT PLAN · SEP 22, 2025
Backblast! River District out and back
We ran and/or rucked to the River District and back.
SOUL TO SOLE · SEP 18, 2025
Backblast! Soul to Sole and BBQ
This AO is designed to enjoy fellowship and get some rucking miles. Pax are encouraged to have conversations with each other throughout the workout creating the glue of F3. With that being said I decided we would stay…
BUSHWOOD · SEP 17, 2025
Backblast! Soft field, all work
WARMUP: Gathered for a quick disclaimer, no FNGs, ran about 200 yards. SSH, cherry pickers, windmills, merkins, squats, and some stretches. THE THANG: Ran over to the football field with a few small stops. Based on the…
COLOSSEUM · SEP 16, 2025
Backblast! No Barkley, No Peace
Roughly, this is what was done: Run to the back of the school. Here's the series... run to the 3rd light pole out back - Grab a rock, here’s the sequence - 15 curls, run two light poles, 15 flutters, run back - 15…
AMERICAN JACKAL · SEP 15, 2025
Backblast! Commitment to the Jackal
YHC was honored to head to the East Side and deliver a beatdown at AJ. The weather is fantastic for F3 and I enjoy seeing some new faces (Sunkist). It also gave me an opportunity to create a tough workout, which I…
SOUL TO SOLE · SEP 15, 2025
Backblast! 9/11 Never Forget WOD
2997 lives lost 343 Firefighters 60 Police officers The workout will be built around these symbolic numbers 9,11,110, and 343 to remind us that with every rep and every step we take , that freedom isn’t free! WARMUP…
SEP 12, 2025
Backblast! Beat Dahn n'Nat
WARMUP: IW, HBW, WM, MERKINS, MOUNTAIN CLIMBERS THE THANG: WHEELBARROW CRAWL WITH PARTNER 75 YARDS EACH PARTNER CARRY 75 YARDS EACH PUSH RESISTANCE WITH PARTNER 75 YARDS EACH SESSION 1 - PARTNER WORKOUT 50 Burpees 100…
COLOSSEUM · SEP 12, 2025
Backblast! Adding the Lightpoles
WARMUP: SSH IW HW mountain climbers Yoga Peter Parker Yoga Parker, Peter Yoga THE THANG: Long mosey Muscle up on the wall near the kindergarten classrooms One, two, three, up to 10 Start with light pole at the bottom of…
CLYDESDALES · SEP 10, 2025
Backblast! Post BRR
THE THANG: run through Kingsley until you give up or have to get back to COT at 0600 ANNOUNCEMENTS: Invergence on Saturday COT: Lots of respectables, Wisdom abounds, take advantage
FLIGHT PLAN · SEP 9, 2025
Backblast! The 6 Rights make a Left Baxter Loop
WARMUP: THE THANG: Run 3.2 miles on large Baxter loop : Market R on Gardenia R on Morris Hunt R on Downing R on Berkshire R on Tuckerton R on Richard’s Crossing Back to COT MARY: ANNOUNCEMENTS: COT: fight or flight …
6@6 · SEP 6, 2025
Backblast! Winging it with accuracy
Went down munn to Harris up to 160 went to Grier and still for Alabama. Back to Panera with a loop through apartment complex. Right at 6miles. Not a professional.
SLOW BURN · SEP 5, 2025
Backblast! 20 by 10’s at Slow Burn
Mosey warmup Exercises in cadence (20) followed by mode of transport, then 10 more IC, run back to starting point - merkins/lunge walk - Squats/bear crawl - Big boys/toy soldiers - Handrelease merkins/lunge walk …
SOUL TO SOLE · SEP 4, 2025
Backblast! Soul to sole
WARMUP: THE THANG: we walked with weight MARY: ANNOUNCEMENTS: read newsletter it all in there COT:
CLYDESDALES · SEP 3, 2025
Backblast! The Return of Atticus!!
WARMUP: Nada THE THANG: Run to Harris to WEP trail, decide to turn back or around WEP and back MARY: Nope ANNOUNCEMENTS: Golf Tourney, 9/11 Stair climb COT: Prayers and Praises given!!
THE BALLROOM · SEP 2, 2025
Backblast! Dancing in Cadence at the Ballroom
WARMUP: SSH, Merks, Mosey, Squats, Imperial Walkers, WAM, Plank Jax, Light Stretch. THE THANG: 6 exercises with increasing reps each round (5,10,15) with a mosey across the bridge walkway towards the turf football…
AMERICAN JACKAL · SEP 1, 2025
Backblast! Labor Day Beatdown
WARMUP: SSH, Windmill, Low slow squat, cherry pickers, Broga, Mosey THE THANG: Sideline to sideline sprints x7 Merkins, wide arm merkins, diamond merkins, ranger merkins, hand release merkins, tempo merkins And now for…
THE FORT · AUG 30, 2025
Backblast! Pain Points
WARMUP: mosey around WEP with some stretch stations THE THANG: do an exercise for points from the board, then run a lap around parking lot. Rinse and repeat for max points. See picture of board. We got about 3 miles…
VARSITY · AUG 29, 2025
Backblast! Calm in the Crazy
WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers Mosey to pull up bars, 20 inclined merkins on curb Every man grab a block and overhead mosey down to back parking lot for 4 corners Every time you…