backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
192 backblasts mention “JCruise”
BUSHWOOD · NOV 27, 2024
Backblast! Turkey Prep
WARMUP: SSH, Cherry Picker THE THANG: 1mile mosey stopping 4 times for EMOM containing Squats, Lunges, Calf Raises, Plank MARY: ANNOUNCEMENTS: COT:
THE YARD · NOV 23, 2024
Backblast! Encouraging Ladder
WARMUP: SSH, Cherry Picker, Mosey THE THANG: Anchor Bar’s Ladder of Pain MARY: None ANNOUNCEMENTS: Several COT: Prayers
BUSHWOOD · NOV 20, 2024
Backblast! Ladder of pain
SSH Windmill Cherry Pickers Merkins Honeymooner Downward Dog Mosey to hill in front of school that heads to COT Lap up hill in between each set Compounded - you do the ones before the number (did a box office audible)…
THE YARD · NOV 16, 2024
Backblast! Iron Mike made me late
WARMUP: When you stay up late to watch Tyson, you sleep too long and then the site Q takes over. When you hear others stayed up to watch as well, you don’t have any excuses. Thanks to JCruise for stepping in to get…
AMERICAN JACKAL · NOV 11, 2024
Backblast! Bit Down Monday
WARMUP: Mosey, Smurf Jacks, Imperial squat walkers, Windmill, Angle Grinder THE THANG: Step one: 2 rounds of: 30 Flutter Kicks 30 American Hummer 30 LBC 30 Freddie Mercury Step2: 2 rounds of: 20 Dips 20 - Mike Tyson‘s…
THE YARD · NOV 9, 2024
Backblast! Brick laying at the yard
WARMUP: ssh, imp walkers, windmills, Peter Parker’s and shoulder taps, all in cadence THE THANG: 2 workout stations were set up at opposite ends of the school parking lot. Each had a list of exercises/rep counts eg 40…
SEABISCUIT · NOV 5, 2024
Backblast! Sea Biscuit...False Endex
WARMUP: Nope...got to run. THE THANG: L/T and onto N. Doby's. L/T White Grove then R/T White Bridge. L/T Nims Lake and run to the gravel then turn around and take the same path back to COT. However, this was a false…
AMERICAN JACKAL · NOV 4, 2024
Backblast! Cherry poppin Q with some corners & suc
WARMUP: side straddle hops, merkins, cherry pickers, moroccan night clubs THE THANG: mosey to lower field for some 4 corners. each corner 10 bomb jacks, 20 merkins, 30 CDDs, 40 squats, 50 flutters with MOT between…
THE YARD · NOV 2, 2024
Backblast! Tabata and Poison
Beautiful morning at the Yard! Warmup was basic format 15 ssh 5 windmills 15 IW 15 HW 15 Mnt climbers 15 Plank Jacks Some stretches First routine Pick your poison First to 100 reps beeper goes off every 2 minutes. When…
SNAKE PIT · OCT 29, 2024
Backblast! Hey Bandcamp. Early enough for you?
We did a tour of CRHS Campus carrying KBs and stopping every 100-200 yds for exercises of squats, triceps, curls, rows and OH press.
AMERICAN JACKAL · OCT 28, 2024
Backblast! Tour and More
WARMUP: Mosey to back lot --> WM, CP, HBW, yoga-esque stretch -> Mosey to islands THE THANG: Appetizer --> 10 Big Boys, 15 Merkins, 20 Sumo Squats --> Lunge Walk to next island --> Repeat x 3 Mosey to top of hill via…
BUSHWOOD · OCT 28, 2024
Backblast! Recycling my VQ
I found my old VQ backblast and brought a little back. It wasn’t as hard as I remember. Solid work was done by all. We had a string of pearls to get to the spot 3 cones in a line 5 HR merkins 5 burpees in the middle 5…
THE YARD · OCT 26, 2024
Backblast! Throwdown at The Yard
Statement of the F3 Mission, F3 Core Principles, F3 Credo WARMUP: 2 laps around the parking lot with a few exercises to follow. THE THANG: We ran the rows of the parking lot, increasing by 5 reps at each column…
VARSITY · OCT 25, 2024
Backblast! Core workout snuck up on us
WARMUP: Moseyed around the COT parking lot and made our way to the pullup bars. Completed: WMinCadencex7, LSSinCadencex10, IWinCadencex10, MNCinCadencex10, BigArmCirclesinCadencex14, SSHinCadencex20. Time to get to…
SOUL TO SOLE · OCT 24, 2024
Backblast! Rucking & Stretching
WARMUP: Disclaimer Given ! THE THANG: Rucked around the kinglsey property MARY: Stretching Movements ANNOUNCEMENTS: Read your newsletter COT: Never leaves COT
SNAKE PIT · OCT 22, 2024
Backblast! Bell Busters
Warm-up: SSH x 15 Penny Pickers x 10 Imperial Storm Troopers x 10 Arm Circles The Thang: 15 exercises, adding an exercise each round. Each exercise is done with the number of reps being the round for that exercise. So…
SNAKE PIT · OCT 15, 2024
Backblast! What a stupid idea- what time do we sta
WARMUP: 45 SSH, 10 windmills, plank and some stretching THE THANG: 4 corners (in a rectangle) PARTNER WORK First lap Partner 1 Bear crawls the long part of the rectangle while partner carries both bells in an suitcase…
LAZARUS · OCT 10, 2024
Backblast! Coffee & Tacos
WARMUP: Cherry Picker, SSH, Merkin THE THANG: Mosey to movie theatre: work in one spot and move to the next Work chosen from: Big Boy, Merkin, Plank Jack, LBC, Hello Dolly, Mtn Climber, Monkey Humper, Flutter Kick…
THE YARD · OCT 5, 2024
Backblast! Culture Club Wins!
Played a classic game of Uno and F3 Culture Club was the winner! No burpee penalties were issued! Great job. Blue - Merkins / Curls Green - LBC Yellow - Squats / Goblet Squats Red - lunges / Chest press Skip - Run +2 …
THE FORT · SEP 28, 2024
Backblast! Fort 12 Year Anniversary
THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane ANNOUNCEMENTS: NASA presented the…
SEP 27, 2024
Backblast! IRON PAX 2024 WEEK 3 - Friday
WARMUP: THE THANG: Iron Pax 2024 - Week 3 in Hurricane Helene MARY: ANNOUNCEMENTS: COT:
VARSITY · SEP 27, 2024
Backblast! Thirty Twenty Ten
Total of six pax for an awesome morning of wind and rain. I had to lash the flag to a light pole as anything else would have resulted in “flag down!” Count was three for bootcamp and three for IPC make-up. Bootcampers…
THE YARD · SEP 21, 2024
Backblast! The Yard: Why are we doing what we sre
WARMUP: COP or Circle of Pain for old school readers Some stretching and exercises to warm the body up for 10-15mins THE THANG: Mosey to benches for 15 Dips and 10 Derkins 3 rounds OYO Then plank on curb as each PAX…
SLOW BURN · SEP 20, 2024
Backblast! The Slowest of Burns
WARMUP: SSH, Cherry Picker, Moroccan Nightclub 1. THE THANG: Mosey, 50 Big Boy, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 Hello Dolly, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50…