backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
1,346 backblasts mention “40”
NOV 16, 2017
Cool Running at Laces Out
8 posted to the Fort Mill High Track looking to get a little faster despite the cooler temps. The Thang Warmup Mile 800 at 10k pace 400 easy 400 at 5k pace 400 easy Rinse and repeat for 35 minutes 1/2 Mile Cooldown…
THE RANCH · NOV 16, 2017
Kotter Q at the Ranch
OHHHHH, it felt good to back to a boot camp and thanks to Backdraft and his perfect timing, YHC got to attend as the Q! After two and a half months of marathon training, YHC could not wait to put in some shoulder work…
NOV 15, 2017
Mini Board of Pain at The Abyss
I hate being cold. BUT.....thankfully F3 makes sure the chill does not last long. The cold makes for good running and workout weather. There's always a good solid number of folks who show up at the Abyss, and today did…
BLOCK PARTY · NOV 7, 2017
Election Day - Do you know about Pennies for Progress???
Knowing that today is Election Day and that there is an important referendum on the ballot to help continue to improve York County's roadway infrastructure (since SCDOT has no $$$ to help), YHC figured it would be good…
OCT 26, 2017
(un)Official Fast 5 Training
A little Fast5 training today with perfect 45F temps - great track weather! 1mile Warmup Active Stretches x50 , jog x50 - Toy Soliders, Knee-to-Chest, Butt-Kickers, Duck walk in and out 400 x 2 - Run straights, Easy…
OCT 26, 2017
The Big Spoon
https://youtu.be/a9L1ZhFZF7w With the temp hovering right at about 40 degrees, the PAX were reluctant to leave the warmth of the vehicles. One by one they emerged, ready to get better together. Warmup - Windmill - slow…
OCT 25, 2017
Twisted Twister at Abyss
14 PAX (10 regulars + 3 runners + 1 FNG) assembled in the cold gloom of the Abyss for a mid-week jump start. A severely jumbled attempt at a disclaimer was made (followed by much mumble chatter regarding additional…
VARSITY · OCT 20, 2017
We played with blocks at Varsity. You know, like men do...
I was super proud of myself for figuring out how to make my bluetooth speaker work. Then I didn't realize the stupid timer app won't let you stream music while it's on. The music has to be downloaded to your phone. So…
THE ARMORY · OCT 16, 2017
The Armory 2017.42
There were only 6 at the Armory this day. I suppose some were intimidated by the forecast of rain, but mother nature for some reason waits for 6am for these kinds of things. Warmup SSH, Windmill, Mountain Climbers…
RING OF FIRE · OCT 11, 2017
Field work at The Coop
15 HIM showed up to The Coop ready to put in work on this muggy October morning. YHC hadn't been to this AO in quite some time and I was excited to be back. Off we went to the practice field. Circle up at the 50. COP…
OCT 5, 2017
Laces out Q'Jacked!!
So today at Laces Out went a little like this. YHC rolled in and then Nomad popped out with his running vest on saying that we were going to run to Gardenia and do hill repeats. YHC looked at Nomad and told him "If I…
OCT 5, 2017
Poopdeck got TireD
Great attendance for my VQ, 14 PAX decided to show up and play with some toys. Quick disclaimer and welcomed one FNG. Discussed about control and the power to influence or direct certain behaviors, especially our kids…
OCT 5, 2017
Footloose or don't Footloose... you pick
Footloose brings the numbers for sure... No sense in getting philosophical at the front... The Thang: Warm up: - Lot lap with dynamic stretching - Windmills x 10 - IW x 10 - Arm Circles x 20 (10 forward, 10 backward) …
COLOSSEUM · OCT 3, 2017
JEEVE’S GROWN MAN GAME OF THREE SQUARE
Warm Up Mosey to the Warm-up circle, exercises in cadence - Side Straddle Hop (20, four count) - Imperial Walker (20, four count) - Low Slow Squat (20, four count) - Wind Mill (20, four count) - Hillbillie (20, four…
THE RANCH · SEP 28, 2017
Trucker Strong
Its been awhile since I had an opportunity to Q the Ranch, so dug into my bucket of go-byes to find something that I haven't done or other Q's haven't done in a while. Sometimes it is just as fun to bypass pull-ups and…
SEP 28, 2017
Why you wanna give me a run-around?
24 PAX gave me a run-around Thursday morning at Footloose. Tuesday, I made it very clear to both PAX that were listening that Thursday, we would be running … a lot. I rolled in with 3 minutes to spare, thanks too … who…
THE ARMORY · SEP 25, 2017
Lead, follow or move that Kettle Bell out of the way
A beautiful morning gloom dawned on The Armory where the Pax came to pick up heavy things and put them back down again. Cars kept coming and the numbers kept growing as YHC barked out the 2 minute warning. Just as the…
AUG 25, 2017
Never left BAM
It was a beautiful, slightly less humid morning as the PAX gathered at the Swamp. It's nice to see some new faces around the circle this morning before we split into the boot-campers and ruckers. Some form of a…
AUG 24, 2017
4 Corners at the Poopdeck
https://www.youtube.com/watch?v=hW_OKL2f85g We had 13 guys roll up and get ready to go at the Poopdeck. Had a new FNG who heard a few of the PAX at the new Dunkin Donuts on Gold Hill road talking and decided to look up…
AUG 18, 2017
Pigskin in Paradise
https://youtu.be/pzapsqzDdDc I had the privilege to spend Friday evening with 22 other men and young men of the Paradise community. Conditions were, well, August in South Carolina - upper 90s with humidity. Here's what…
AUG 15, 2017
It Was Sooooo Humid Today...
23 men gathered in the sultry SC gloom for another round of F3 at Golden Corral. Some rucked while others boot camped, but we all got a good sweat on this morning. Here is what we did: The Thang: YHC took the boot…
RING OF FIRE · AUG 9, 2017
A Res-Q for Birdcage, at the Coop.
Res-Q: When a Pax is down (IR, or emergency DR trip, or whatever) and another Pax meets the call for help and jumps in last minute to Q for him. Birdcage thought it would be a great idea to play soccer (futból) on…
AUG 3, 2017
Standard Fare Track Work at LacesOut
Five pax gathered at 0500 (15 minutes ahead of the "Hype Train" arrival) for some good, old fashion, interval track work. Conditions were mild for a summer morning in the Carolinas, but the air was still pretty thick…
SLOW BURN · JUL 14, 2017
Only you can define Moderate and reflection from my 30's
After a 2 1/2 year Slowburn Q ban, YHC was honored to lead 24 #HIMS on a "Create you own Adventure" workout in the 80 degree 150% humidity gloom. After a brief discussion on the moderate and an even shorter disclaimer…