backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
341 backblasts mention “Headspin”
THE RANCH · JUN 26, 2025
Backblast! The Ranch in Cadence!
WARMUP: SSH, Stretches, Merks, Mosey, Squats, Walkers, Nightclubs, and some core work. THE THANG: Ladder work w some cones that labeled the reps and exercise. We all started with BombJax at the bottom of the ladder and…
RING OF FIRE · JUN 25, 2025
Backblast! 1 is the loneliest number but 3 makes a
WARMUP: slow mosey through parking lot stops at speed bumps for some exercise moves THE THANG: Band lot endzone line Bear crawl 10 yards so 10 LBCs Continue bear crawl ever 10 yards and do LBCs for yard marker…
THE YARD · JUN 21, 2025
Backblast! Welcome to Thrillville
Thrillville is the latest amusement park from the mind of Drop Thrill. Will you survive the day? Parking Lot - Time to pay up! Round 1 = 2 Burpees Round 2 = 4 Burpees Round 3 = 6 Burpees Round 4 = 8 Burpees Ticket Booth…
THE RANCH · JUN 19, 2025
Backblast! The Ranch
WARMUP: lower legs stretch, Side straddle hop, Merkins THE THANG: pair up and carry coupons to the school, wall sit each person hold coupons 30 seconds and pass to next person. Wall sit pass coupon and then 1 burpee…
BLOCK PARTY · JUN 17, 2025
Backblast! New Office Tour
On what was the most humid day of the year so far, 9 pax got after it in the gloom. Cubbie asked that I give my "why" for F3. My why isn't because of the workout or doing something that most ordinary people wouldn't do…
THE FORT · JUN 14, 2025
Backblast! Little Moist Fathers Day tribute
WARMUP: Couple of exercises in the COP to loosen up the PAX Then dynamic around the WEP path with stops along the way for some more exercise moves Back to main lot where DD took over THE THANG: Lunge walk up hill with…
THE RANCH · JUN 12, 2025
Backblast! Just Keep Sowing
WARMUP: Was a couple minutes late so Sasquatch lead the warm up with some merkins, Peter Parker’s, and broga. THE THANG: Jogged over to the front of the elementary school Reps—21-15-9 Merkins and Squats - Shared that my…
THE FORT · MAY 31, 2025
Backblast! Two Qs Walk Into The Fort... One Brough
Conditions: Humid, heavy, and perfect for the grind Warm-Up (Cornerstone on Q): - 10 Windmills - 10 Cherry Pickers The Thigh Fryer (3 Sets): - 20 Squats - 20 Merkins EMOM Hill Burn (4 Rounds – 12 Minutes Total): Every 2…
THE RANCH · MAY 15, 2025
Backblast! This Shirt Stinks
11 men toured the Ranch this morning to get a full body beatdown. The workout received the shirtless Change Order seal of approval, so pretty good start to the day. Here’s what we did. Warm Up - 10 Low Slow Squats (IC)…
THE YARD · MAY 10, 2025
Backblast! Youngest Q in the Fort
Tapout's 2nd Q WARM UP Play “We Will Rock You” When it says “We will, do a squat When it says “Rock you” do a burpee And every other beat do an overhead clap Mosey Down the road to the bus entrance THE REAL WORKOUT Run…
RING OF FIRE · MAY 7, 2025
Backblast! But what about the blocks?
WARMUP: 4 minute warning and then a 2 minute warning Started with mission of F3 Plant, Grow and Serve small workout groups for men for the invigoration of make community leadership DISCLAIMER Warmup…
APR 14, 2025
Backblast! Arms-Abs-Curls
I prefaced to the group that I had run 18 miles on Sunday, and I was not going to do any running today. It was all arms and abs. The music selection was provided by Sirius Octane Workouts. So, here we go. WARMUP…
RING OF FIRE · APR 2, 2025
Backblast! Q school at ROF
Five students attended Q school, and 3 runners posted at NAFO this morning. This is what they did: WARMUP: Disclaimer and slow Mosey around NAFO parking lot. Circle up for COP THE THANG: COP: SSH x 30, windmill x 10…
THE FORT · MAR 29, 2025
Backblast! Diesel Power
THE THANG: - repeat Q from 2025-02-22 with minor modifications. - look that backblast up if really interested. ANNOUNCEMENTS: - read your newsletter COT: - was held
MAR 27, 2025
Backblast! Here's your statblast...
It was too long ago. I am a loser for not posting it sooner. I have no idea. I only take some amount of solace in the fact that the FNG went rucking so he won't know what he missed...
MAR 22, 2025
Backblast! WOD Honoring spc Omar Soltero
WARMUP: mosy round parking lot w shuffles, hug knees, heels to butt, karaoke. SSH, Windmills, IW and HW. THE THANG: 5 Minute burpees Mosey to grab a Cindy and mosey to track 30 Merkins, 30 Big Boys, 30 curls, 30 squats…
MAR 19, 2025
Backblast! St Paddy's Day WOD
WARMUP: Our warmup consisted of Windmills, Imperial Walkers, Hillbilly Walkers, some downward dog and honeymooners THE THANG: We did 5 rounds of exercises The first 3 rounds were 17 reps of each exercise followed by a…
RING OF FIRE · MAR 19, 2025
Backblast! Shield is a lean mean pain making machi
WARMUP: Did couple exercises THE THANG: 4 rounds of board of pain In between exercises take 400m lap MARY: ANNOUNCEMENTS: Ruby and Splinter are training for Marathon :clap: :muscle: :bacon: COT: Be light in the darkness…
MAR 14, 2025
Backblast! Gotta have Stones
11 @ Stockade, warm-up lap around the parking lot. Circle up for warm-up exercises. Partnered up for some sidewalk shuffle, bear crawls, and lunges. Dora with a boulder (Curls, Bent-over rows, overhead press) +…
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…
RING OF FIRE · MAR 12, 2025
Backblast! The Impossible Mile
20 men rolled out of bed and got better this morning. There were ruckers, runners, and bootcampers. Conditions were pleasant (44 and clear). Here’s what we did: The Thang “The Impossible Mile Challenge” - 1 Lap Burpee…
THE YARD · MAR 8, 2025
Backblast! Finding Geometrical Objects at the Yard
Disclaimer Given WARMUP: x10 = WindMills, Pineapple Pickers, Hillbillies Walker, Imperial Walker THE THANG: 12 Stations for Geometric Circuit, 12 Reps at each Station, Followed by a lap around the track! Rinse and…
THE COACH'S BOX · MAR 6, 2025
Backblast! 45/30
Was I late? Yes. After all that hype, I freaking forgot I said to be there at 0445. So, what do you do in those situations? Well, you dial your ShieldLock and get him to warm everyone up for 5 minutes while you drive…
VARSITY · FEB 28, 2025
Backblast! Cindy’s EMOM
Disclaimer and began with a run around the NaFo high school campus. Warmup: SSH, Windmills, Imp Walkers, Low Slow Squats, cherry pickers, Peter Parkers, plank stretches Run to bars; pax grab a cindy. Thang 1: EMOM with…