backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
566 backblasts mention “3D”
THE ARMORY · MON JUN 15
Oh FNG where art thou?
WARMUP: SSH IMPERIAL WALKERS HILLBILLY WALKERS WINDMILLS DOWN DOG HONEYMOONER THE THANG: PYRAMID. 1st exercise, 1st 2nd and so on to the top. Then come back down, taking off the top exercise each round. 10. Tricep…
THE YARD · SAT JUN 13
All The Light Poles
This morning we visited all the light poles. At each we did 20 of the following, going forward and backwards up the course. Squats LBC Calf raises Imperial walkers American hammers Hillbillies
THE HIVE · FRI JUN 12
Shanaynay In The House! Step Off!
Uno! Called no one as none of us won a game of Uno, but we all won for posting. Your Q went like this: Blue - Curls Green - LBC Yellow - Goblet Squats Red - Chest press Skip - Run +2 - pick 2 exercises, 2 reps +4 - 4…
SOUL TO SOLE · THU JUN 11
Super Mario -Flower Cup
WARMUP: no THE THANG: meandered the streets and parking lots of Kingsley. ~3.1miles MARY: where? ANNOUNCEMENTS: it’s summertime. Get out and post. Lean in to 2F and 3F. Lawn care @ Ft Mill Care Center COT: prayers for…
COCKPIT · WED JUN 10
Tour de Campus
Warmup (in cadence) Imperial Walkers, Cherry Pickers, Low Slow Squat, Big Boys, Plank Tour of Campus - Stop at locations: - 10 Merkins - 20 Squat - 30 Calf Raise - 40 LBC - Stop at Baseball Stadium - Throw the ball 20…
THE ARMORY · MON JUN 8
You vs. You
WARMUP: Mosey around the side lot and back to COT for warm up of exercises all in cadence Seal Jacks - x12 Windmills - x 6 Imperial Walkers - x12 Hillbilly Walkers - x12 Plank Merkins x12 Shoulder Taps x12 THE THANG…
THE YARD · SAT JUN 6
Tic Tac cone and Agility ladder
Warmup: MUSICAL 1. https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37) 1. Base = Imp. Walkers 2. Chorus: SSH 3. Solos: FRUIT PICKERS 1. https://youtu.be/M50lKtaE8rs?si=1HLgpBylUCLEhh89 remix…
SNAKE PIT · TUE JUN 2
No Uno For You!
This morning at the Pit we played a little Uno. Here are the rules. Blue - Curls Green - LBC Yellow - Goblet Squats Red - Chest press Skip - Run +2 - pick 2 exercises, 2 reps +4 - 4 reps all 4 exercise Reverse - Repeat…
THE ARMORY · MON JUN 1
AMRAP Board of Pain
WARMUP: SSH, Moroccan Night Club, Windmill, Strawberry Pickers, Merkins THE THANG: AMRAP 15 Reps each exercise for 30 minutes flowed by a lap. Kettlebell Swings, Thrusters, Dips, Derkins, LBC'S w/KB. MARY: All core…
SOUL TO SOLE · SUN MAY 31
Soul to Sole
Loop around Kingsley into old Kingsley. Around the church and back for 3.6mi
THE YARD · SAT MAY 30
Dora Plays Games
WARMUP: SSH, IW, HW, CP, Merkins THE THANG: Stack of tiles with exercises. Two teams flip a tile and do 10 reps then run a lap. The “#2” team won an extra set of SSH! CONGRATS! Part II: Dora: 200 Squats, 200 LBCs, 200…
THE YARD · SAT MAY 23
Saturday at the yard
WARMUP: - Moroccan Nightclub - Imperial Walker - Cherry pickers THE THANG: 4 Stations - Station 1 - Merkins, Overhead Clap, Mike Tysons, Wide Arm Merkins -> MOT Lunge Walk - Station 2 - Side Staddle Hop, Mountain…
SOUL TO SOLE · THU MAY 21
Miles and Smiles
WARMUP: mumblechatter THE THANG: miles and smiles MARY: ANNOUNCEMENTS: HAPPY BDAY Barkley COT:
THE ARMORY · MON MAY 18
AMRAP @ The Armory
WARMUP: Intro and disclaimer. 1 runner and 6 of us took a mosey across Carolina Pl to the back of the supply company building. By the large antenna, we did 15 MNC, 15 Imp Walkers and 15 Hillbilly Walkers. Then mosey…
TRAINING GROUND · SUN MAY 17
Miles & Smiles
WARMUP: THE THANG: Brayden HOA and Kuester MARY: ANNOUNCEMENTS: COT:
THE YARD · SAT MAY 16
2nd time around……
WARMUP: Mosey,SSH, MERKS, SQUATS, Nightclubs, Imperial walkers, Stretching, Plank Jax, Seal Jacks THE THANG: Jack Webb ( squats/seal Jax), Board of pain ( 5 exercises with 5/10/15 reps each round. Between rounds- took a…
SOUL TO SOLE · THU MAY 14
McHale Random Route
WARMUP: Arm Circles THE THANG: 3.3 mile loops Kingsley MARY: Nope ANNOUNCEMENTS: COT:
COCKPIT · MON MAY 11
Magic Carpet Ride
WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Merkins, Calf Stretch THE THANG: Mosey to back parking lot for partner circuit of 100 merkins, 100 jump squats, 100 big boys. Mosey to wall for 7s of burpees and jump…
TRAINING GROUND · SUN MAY 3
Miles and smiles
WARMUP: THE THANG: walkabout MARY: ANNOUNCEMENTS: COT:
SOUL TO SOLE · THU APR 30
The Manion WOD
WARMUP: 29 squats THE THANG: Manion WOD: 29 squats with ruck and sandbag, 400 meter run/ruck/shuffle X 7 rounds (modify as needed) MARY: 5 minutes of AB lab, 10 minute broga ANNOUNCEMENTS: “greater than” event, bethel…
FLIGHT PLAN · MON APR 27
Visited Brayed neighbors
We had a few runners visit the Brayden neighborhood. And we had a good ruck club this morning. Prayers up for marriages, Short Sale recovery, and our kids and their various accomplishments and challenges.
TRAINING GROUND · SUN APR 26
Better late than never
3.57 miles WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE YARD · SAT APR 25
City Hominy
Warmup: - Mountain Climbers - Big Boy Sit-ups - Imperial Walkers - Hillbilly Walkers - Windmills - LBC - Mosey a lap Dora: 80-160-240 - 80 Merkin - 160 Squat - 240 LBC At the end of each run, you attempt to write the…
THE HIVE · FRI APR 24
Complex
WARMUP: Of course! Halo, around the world, single leg deadlift with the kettlebell a bit after some standard stuff without the bell (SSH,IW,HW) and yoga to make Coaster groan. THE THANG: Humane Burpee Clean, Reverse…