backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
3,845 backblasts mention “tim”
THE COACH'S BOX · OCT 31, 2024
Backblast! Zombie Survival Training 2024
After a great deal of research it was time to train the PAX in the rules of surviving the zombie apocalypse WARMUP: Rule #7 - Limber up Mosey around the concrete football field 10x Windmill 10x Cherry Picker THE THANG…
THE RANCH · OCT 31, 2024
Backblast! By way of instruction... The Ranch. Hal
WARMUP: How do you know you're just getting started? Well, Band Camp tells you that you are taking too long with the disclaimer and such. But there was an FNG and I wanted to be a good example. I have no idea what…
BUSHWOOD · OCT 30, 2024
Backblast! Bushwood
Bushwood WARMUP: streches, yoga, and Merkins, moroccan nightclub, side, straddle hop THE THANG: Tiller was on Q, working hard on F3 motto, called on people during workouts to say motto out loud. Liberty Bibberty let out…
SEABISCUIT · OCT 29, 2024
Backblast! Mac attack
WARMUP: Ran out of parking lot THE THANG: looped to Banks Trail and back
THE BALLROOM · OCT 29, 2024
Backblast! The Ballroom Nine
THE THANG: After a quick disclaimer, we moseyed to the track around the football field for COP: SSH x 10, windmill x 10, squat x 15, wide arm merkin x 7/hold/mountain climber x 15/hold/right-left arm-leg high. Hillbilly…
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…
SWEEP THE LEG · OCT 28, 2024
Backblast! lezzzzz go
DOAH wanted his teeth kicked - I tried to oblige WARMUP: count off - head towards baxter. Stop at 160 and Front street stoplight for 16 IC monkey humpers and 16 IC goofballs - wave to passing cars and let them know we…
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…
OCT 28, 2024
Backblast! The Donny & Birt
This was my make-up Q for having missed 2 weeks prior for being DR. WARMUP: SSH, Merkins, Moroccan Nightclubs THE THANG: The Donny: U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st…
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…
OCT 26, 2024
Backblast! Dads/2.0 - Playground Obstacle course &
WARMUP: SSH, Windmills, Imp.-Walkers, Ch.-pickers. Disclaimer including why F3 & why they're 2.0's THE THANG: Phase-1: Obstacle Course: #Reps = age of 2.0 (kid) 1. Entry: dad’s and kids – Burpee (#Reps = kids age for…
ALCATRAZ · OCT 26, 2024
Backblast! Full Moon Fever
A dedicated 3 met at Runde to kick off a beautiful SC fall Saturday. Here is what they did. THE THANG: Mosey out of the park, jog a loop on Windward Drive, and circle up by the basketball courts for COP. All in cadence…
THE FORT · OCT 26, 2024
Backblast! Sandbag Stations @ the Fort
WARMUP: SSH , Moroccan Calf Raises, Windmills, Merkin-jacks , LSSq, Shoulder Circles THE THANG: Station 1: Sandbag (3 rounds AMRAP; 1 min on, 30 s off) • Sandbag Cleans Pull-through • Sandbag Squat-thrusters Carry to…
OCT 25, 2024
Backblast! The Golden Boy, Jr.
WARMUP: Parking Lot Mosey 1. 20 SSH IC 2. 10 Windmill IC 3. 15 Imperial Walkers IC 4. 15 Hillbilly Walkers IC 5. 15 Moroccan Night Clubs 6. Plank stretches, Honeymooner & Downward Dog (Heel to ground) THE THANG: 1. 1…
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…
SLOW BURN · OCT 25, 2024
Backblast! No Run Broga
Kick things off with a brief story thanks to Destiny‘s text message. We only had one rule today no running anyone who ran would have to do a Burpee. Flounder was the only taker the bury that is We did a brief broga…
THE HIVE · OCT 25, 2024
Backblast! Accumulating ladder
WARMUP: mountains climbers, Moroccan nightclubs, mozy to the base of the hill and back THE THANG: Accumulating ladder with 15 exercises. Complete one rep of the first exercise, then two of the second plus one of the…
THE COACH'S BOX · OCT 24, 2024
Backblast! Cindies Dora | Q4.2 Schooling
Mosey to grab Cindies THE THANG: Cindy Dora Dora 1 - 200 swings - 100 goblet squats - 50 man makers - Partner runs lap Dora 2 - 100 Merkins - 50 Squats - 25 Burpees
OCT 24, 2024
Backblast! Bro-Workout
WARMUP: From Vet Park ran to the FM Pharmacy lot and did 10 SSH, from there ran to the Veterinary Animal Hospital and did 10 Mnt Climbers, from there we ran down to FM Church of God. We split up into two groups. The…
RING OF FIRE · OCT 23, 2024
Backblast! Upside down Pyramid
WARMUP: 15 SSH IC Mosey to drop off circle 10 Windmills IC 10 LSS IC Plank Warmup Stretch Mosey to pickup a Cindy THE THANG: Upside down Pyramid Do set of exercises and run down the hill. Complete exercise and run…
SEABISCUIT · OCT 22, 2024
Backblast! Incongruent
WARMUP: not much THE THANG: ran Dudley down to Thomas Knapp anytime you cut across Felts, you ran full out, the rest of the time around 75% MARY: naw, but we did a little yoga ANNOUNCEMENTS: newsletter COT: was held
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…
BLOCK PARTY · OCT 22, 2024
Backblast! Figure it out
WARMUP: gathered up, ran to the top of the hill and into the parking lot. Quick round of SSH, 5 burpees, more SSH and 4 burpees. Low slow squat and some hillbilly walkers. Ran down the hill and to WEP playground. THE…
OCT 22, 2024
Backblast! 11s and Hills
WARMUP: A quick run around the parking lot, approx .2 mile, then circle up for a SWIM: - 15 SSH - 10 windmills - 15 imperial walkers - 20 MNC - 10 ground produce pickers THE THANG: 11s x 2 w Hill Repeats Mosey around to…