backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
225 backblasts mention “Über”
SWEEP THE LEG · MAR 17, 2025
Backblast! Sweepblast
Q AT SWEEP THE LEG 031725 Run to top of Dam Rd - 17 merkins - 17 jump squats - 17 big boys Run to Stonecrest - 17 merkins - 17 jump squats - 17 big boys Run to roundabout - 17 merkins - 17 jump squats - 17 big boys Up…
TRAINING GROUND · MAR 16, 2025
Backblast! Don’t let it rain on our parade.
WARMUP: THE THANG: uptown FM & WEP ruck MARY: ANNOUNCEMENTS: COT:
ALCATRAZ · MAR 15, 2025
Backblast! PAX furloughed for Jägering
WARMUP: THE THANG: Jägering MARY: ANNOUNCEMENTS: COT:
THE HIVE · MAR 14, 2025
Backblast! 2025 - SLT Disruption
WARMUP: full crew in cadence 65ish SSH for the 65 dudes that were in the circle Imperial Walkers Hillbilly Walkers Peter Parker Split to boot camp and kettlebells THE THANG: Bootcamp: - Buy-in: 20 bomb jacks, 20 donkey…
SWEEP THE LEG · MAR 11, 2025
Backblast! Run, Exercise, Run, Do The Work
Mission - Know It...for the love. WARMUP: Not Really THE THANG: Run around the building, 3 core exercises Run to Front St, 3 upper body exercises Cross 160 & run to Brayden, 3 lower body exercises Run to the bottom of…
ALCATRAZ · MAR 8, 2025
Backblast! Bring Your Wife to F3 Day
WARMUP: Shady led the Pax out of Runde Park to the circle at the end of Windward Drive for windmills, cherry pickers, yoga type back stretches,Peter Parkers and Parker Peters. The Pax then ran back to Runde and met up…
THE RANCH · MAR 6, 2025
Backblast! 11’s 7’s benches & other fun
WARMUP: mosey to the bus loop Exercises in cadence with burpees in between Windmills imperial walkers Hillbilly walkers Low slow squats Moroccan nights clubs holding people’s chair Side straddle hops Plank Mountain…
MAR 4, 2025
Backblast! DORA Rules at GC
YHC was honored to be given the Q stick at Golden Corral by Half Shell today. This represented my first trip back in the gloom at 100% since dealing with a post D2D bronchitis and my spirits were excited about the…
TRAINING GROUND · MAR 2, 2025
Backblast! Ruck around Town with a twist
WARMUP: Gear up THE THANG: 3.4 mile ruck, intermittent sand bag add with some backward hill climbs MARY: ANNOUNCEMENTS: Read your Newletter. Yeager and March 14th The Hive Convergence COT: Prayers and Praises
THE HIVE · FEB 28, 2025
Backblast! Return of the Mack -Bubba don’t slack s
WARMUP: SSH Arm circles Squats SSH THE THANG: 15 minute oyo 10 rep intervals Bicep curl Tricep extension Upright row Lawnmowers Upright row Arm extensions Merkins on bell LBC w bell Flutters w bell MARY: Absent…
THE HIVE · FEB 28, 2025
Backblast! Circle of Pain
WARMUP: Probably THE THANG: Stood in a circle and played with two small bells. Periodically ran a lap MARY: More bell work ANNOUNCEMENTS: Battle Bot, Bethel, Garbage, Convergence, Jager COT: Lots of family in out hearts…
ALCATRAZ · FEB 22, 2025
Backblast! hills burpees and Broga
WARMUP: mosey to fire station. Moroccan, the windmill, low sli squats, merkin, downward dog, honeymooners, side straddle hop THE THANG: run to hill merkins and squats x10 then run hill while parter does curls rotate…
BLOCK PARTY · FEB 18, 2025
Backblast! Blocks at the Party
WARMUP: tour de block, ground work non- ground work THE THANG: wall work & block work MARY: ANNOUNCEMENTS: COT:
ALCATRAZ · FEB 15, 2025
Backblast! Words that Hurt but why??♂️
YHC brought up local story of Cam Newton calling teammates losers because were a losing team when he got drafted. Is he wrong? What really drives people getting upset with those comments. Come back to COT to see WARMUP…
ALCATRAZ · FEB 8, 2025
Backblast! Full body circuit
Arms Chest core Legs
ALCATRAZ · FEB 1, 2025
Backblast! With Sally there are no breaks
The goal was to bring back some things we have done in a while. WARMUP: Not needed THE THANG: Mosey to first stop at golf course. IWx15, WMx10, move over for a break, but there are no breaks. Cherry Picker x15. Mosey to…
JAN 31, 2025
Backblast! Under the wire…damn you end of the mont
WARMUP: It’s Friday and warmer. Those are 2 plus signs. Guys showed up, another plus. I remembered the disclaimer and mission of F3, green light. We took off for a mosey in the parking lot and stopped after maybe 1/4…
BLOCK PARTY · JAN 28, 2025
Backblast! Don’t cross the friggin line and do all
WARMUP: Main Street burpees, ground work non-ground work, wall work. THE THANG: circuit with blocks MARY: ANNOUNCEMENTS: COT:
ALCATRAZ · JAN 18, 2025
Backblast! Little bit of rain and jacked up jack w
WARMUP: collected in the parking lot, very quick disclaimer and off we went. Ran a nice big lap around the baseball fields, settled in for some SSH, windmills, low slow squats, and then we went into a Jack Webb. Senator…
ALCATRAZ · JAN 11, 2025
Backblast! Iditarod Training
WARMUP: ground work, non ground work THE THANG: line drills, pull-ups, wall work, dog sledding using Esso’s hotel routine, broyoga MARY: ANNOUNCEMENTS: COT:
THE HIVE · JAN 3, 2025
Backblast! Interimsubstiq
WARMUP: ground work, non-ground work THE THANG: burpee chase, wall work, circuit MARY: ANNOUNCEMENTS: COT:
ALCATRAZ · DEC 21, 2024
Backblast! Festivas for the Rest of us and Christm
WARMUP: traditional THE THANG: feats of strength for Fetivus MARY: Christmas Vacation Trivia ANNOUNCEMENTS: COT:
KITCHEN SINK · DEC 18, 2024
Backblast! Old School Pantheon Pillars of Pain
WARMUP: SSH, WM, IW, CP, ground work THE THANG: sandbag chase, 4 corners, man maker pillars of pain MARY: ANNOUNCEMENTS: read your newsletter COT:
ALCATRAZ · DEC 14, 2024
Backblast! Bing was in town. It was a real good ti
Bing probably has a much more interesting version of all this, but suffice it to say, it was a good time. I went first half and Bing ended the hour. It's not going to be a great backblast, but it will capture the fact…