backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
436 backblasts mention “Sugarbug”
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…
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…
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…
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…
AMERICAN JACKAL · OCT 21, 2024
Backblast! 100’s
WARMUP: SSH, Imperial Walkers, Windmill THE THANG: It’s been said that a real man can do 100 burpees in 10 minutes so we put it to the test. Thang 1 100 Burbees in 10 minutes . A timer was set for 1 minute intervals…
THE HIVE · OCT 18, 2024
Backblast! Cumulative trips up the hill
WARMUP: Some SSHs, Windmills, Imperial Walkers, Hillbilly Walkers, Moroccan nightclubs and then we wandered over to the base of the hill by the stadium. THE THANG: Escalating cumulative ladder with a trip to the top of…
SOUL TO SOLE · OCT 17, 2024
Backblast! Release of Burdens
WARMUP: Stated F3 Mission Statement and the 5 Core Principles THE THANG: We switched between each other carrying a 40lb kettlebell while we talked about each other's burdens for approximately 3 miles. MARY: She did not…
BUSHWOOD · OCT 16, 2024
Backblast! Tour of the Bush with Tires and cindys
WARMUP: SSH, Mt Climbers, Burpees OYO, mosey to a different place around campus, Merkins, Plank, mosey to another location, LBCs, HBWs, ran to first station of the thang. THE THANG: Station 1: 20 BBSU, Station 2: 20…
THE BALLROOM · OCT 15, 2024
Backblast! Cindy is missing!!!
Did a warmup near shovel flag as we anticipated the arrival of our fearless Q. SSH, windmills, shoulder taps, Imperial Walkers and Peter Parker’s. Decided we would take a mosey down to the next stop for a few other…
THE HIVE · OCT 11, 2024
Backblast! Mule Kick
WARMUP: SSH, WM, CP, HW, yoga-esque stretch THE THANG: 3+ rounds of 5 exercises with varied cadence to yield full body burn: Flutter Press, Bicep Curls, Shrugs, OYO 25 Sumo Squats, OYO 25 KB Swings Nur halfway up the…
THE RANCH · OCT 10, 2024
Backblast! Four Cowboys in the Gloom
Four strong showed up to get it done at the Ranch this morning. After a quick disclaimer, we did slow mosey to pick up Sugar Bug who rolled in a minute late. Once we picked him up, we found a nice spot on the front lot…
RING OF FIRE · OCT 9, 2024
Backblast! Q school at The Ring of Fire ?
WARMUP: COP with newer PAX taking turns counting in cadence Most closer to school for some more COP practicing cadence and exercise move commands Mosey to benches at main entrance 10 dips 10 derkins 10 step ups 2 rounds…
THE BALLROOM · OCT 8, 2024
Backblast! Not all abs are in 6 packs
WARMUP: We did some SSH, some windmills, some imperial and hillbilly walkers, some Moroccan nightclubs and a few more SSH since I accidentally stopped early with the first set… THE THANG: Shuttle run style workout on…
AMERICAN JACKAL · OCT 7, 2024
Backblast! Jackyl Lanterns
Warmup SSH Imperial Walker Hillbilly Walker Merkin Honeymooner Downward Dog Mosey to bottom parking lot Parking lot bear crawl Crawl 1 space do a burpee Crawl another spaces do two burpees Crawl 10 spaces Lunge same…
THE HIVE · OCT 4, 2024
Backblast! Dora, Tabata and Mary
COP - mosey to base of hill for various exercises I/C. Greeted late arrivals (they know who they are) with Monkey humpers. the main thing - Partner Dora because you’re there for the man next to you. 50 - swings 100 …
BUSHWOOD · OCT 2, 2024
Backblast! All in all it’s another brick in the wa
Ran around the high school Climbed walls Learned leadership TBD by Q
BLOCK PARTY · OCT 1, 2024
Backblast! The Kickoff of the Funhouse Farewell To
WARMUP: I am certain we warmed up. THE THANG: It occurred to me as I sat to write this, that I have no idea (since it was a MONTH ago) what all we did that morning. I usually have a plan written out ahead that I either…
AMERICAN JACKAL · SEP 30, 2024
Backblast! Best AI Q yet!
WARMUP: Lap around the big bus loop. Definitely longer than I was expecting and hoping, but we made it. THE THANG: Tabata lead by the Seconds Pro AI genius. 50 seconds on and 10 off. A lap around the small drop off loop…
THE BALLROOM · SEP 24, 2024
Backblast! 11s or 12s who knows.
Anchorman had us doing 11s but ended up being 12e cause or math sux.
AMERICAN JACKAL · SEP 23, 2024
Backblast! F3 101
Mission, Principles, Eastward Expansion
THE COACH'S BOX · SEP 19, 2024
Backblast! Cadence Calling Burpee Fest
WARMUP: All in cadence - 10 Moroccan nightclubs - 12 cherry pickers - 10 windmills - 20 hillbilly walkers Mosey around football field - Karaoke, mosey, karaoke - 10 incline merkins on curb in cadence - Mosey around bus…
BUSHWOOD · SEP 18, 2024
Backblast! TT Mahomes
Usual disclaimer stayed close by for Sugarbug arrival. Open with broga, SSH, windmills, shoulder taps etc. Mosey to the school entrance. Did reps of 5 incrementing to 30 for each light pole up the hill. Each exercise…
AMERICAN JACKAL · SEP 16, 2024
Backblast! Jackal’s 1st Field Trip
WARMUP: F3 Mission, Windmills and SSH THE THANG: Burpees, Merkins and Squats to CRHS. Wall sits and B2W, parking spot workout, alternate grave diggers, LBC, shoulder taps, gas pumpers HR Merkins, Monkey Humpers, Plank…
SLOW BURN · SEP 13, 2024
Backblast! Freewheel Burning, Slowburning
WARMUP: yes accumulator 5, 5-10, 5-10-15 and so on Flying Squirrel, Merkins, Big Boys, LBCs, Squats Jack Webb Mahktar N'Diayes A-ROD and mumble chatter about the best GB Packers at each position. A-ROD is a backwards…