backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
566 backblasts mention “3D”
SOUL TO SOLE · THU MAR 12
Backblast! Ownership
WARMUP: THE THANG: 3.25 miles & smiles, Ownership (word of month) MARY: ANNOUNCEMENTS: COT:
SEABISCUIT · TUE MAR 10
Backblast! Waterside Run for Uhaul
WARMUP: Light Jog THE THANG: Lots of hills and trails throughout waterside with a pitstop for Uhaul MARY: None ANNOUNCEMENTS: Jager, newsletter COT:
THE ARMORY · MON MAR 9
Backblast! You vs You and it pays to be a winner
13 pax showed up for an Armory beatdown today. The Mikel chatter stopped fast when they learned they had 16 minutes to complete 500 reps OYO. We missed the time hack but got it plenty of work The Warm up: SSH x20 Cherry…
TRAINING GROUND · SUN MAR 8
Backblast! Smiles and miles
WARMUP: THE THANG: 3.5 miles around and about MARY: ANNOUNCEMENTS: COT:
THE YARD · SAT MAR 7
Backblast! Rhythm Is Going To Get You
WARMUP: Stretch lab, mosey around road pilons to the tune of Rocky's Gonna Fly Now, People's Chair with a burpee count, Plank Jacks & SSH THE THANG: 4 Corner Draw-each corner of the parking lot equipped with decks if F3…
SLOW BURN · FRI MAR 6
Backblast! ab-solutely
WARMUP: Most of the hits: SSH, Merkins, Cherry Pickin, Low Slow Squat, Imperial Walker THE THANG: Mosey to the end of the parking lot for 11s 10 BBSU -----> 1 "wheezy Jefferson" Pair up for a dora. Either run the full…
THE ARMORY · MON MAR 2
Backblast! 4 corners increasing reps + MOT
WARMUP: SSH, Cherry pickers, Windmills, yog THE THANG: 4 corners with increasing reps MARY: N/A ANNOUNCEMENTS: Bethel Men’s Shelter/Uhaul Ruck COT: Finished up with The Lords Prayer
THE YARD · SAT FEB 28
Backblast! 4 Corners & More
WARMUP: Motivator Imperial Walkers Stretchy Things THE THANG: Thang 1 - Four Corners Escalator Corner 1: 10 Merkins Run to corner 2 Corner 2: 10 Merkins, 20 Squats Run to corner 3 Corner 3: 10 merkins, 20 Squats, 30 Big…
COCKPIT · WED FEB 25
Backblast! Red Herring Barcetta
WARMUP: Yes. Even did some merkins with our feet elevated as part of it. Guys were not happy. THE THANG: Ran over to the old America Jackal grounds. Did some string of pearls around the school including: Bulgarian Split…
COCKPIT · MON FEB 23
Backblast! Hills are alive
Warmup SSH Moroccan Nightclubs Michael Phelps Low Slow Squat Merkin Broga Bear Crawl and Crawl Bear w partner Duck walk and squat Karaoke and LBC Hill work Merkins /Bear Crawl Squats/Lunge Walk Carolina Dry Dock/Toy…
THE YARD · SAT FEB 21
Backblast! Day of Fun
WARMUP: - Moroccan Nightclub - Windmill - Cherry Picker - Imperial Walker THE THANG: - Circuit - 45sec exercise & 20 sec rest - Curls or Man Makers - Merkins - Plank Jacks - Leg Lifts - Mountain Climbers - Lunges …
THE HIVE · FRI FEB 20
Backblast! Dora, Dora
WARMUP: Yes - Windmills, squats, Imperial & Hillbilly Walkers THE THANG: Dora with a partner - forwards and backwards 50 - goblet squats 100 - curls 150 - swings 150 - swings 100 - curls 50 - squats 4 corners - 5-10-15…
SOUL TO SOLE · THU FEB 19
Backblast! Old Kingsley, Old Glory
WARMUP: Nope THE THANG: Ruck 3.3 miles with stops at the flag at St. Philip Neri for the pledge and the turnaround point at Fort Mill High School. MARY: no time ANNOUNCEMENTS: always COT: 5th core principle The…
SNAKE PIT · TUE FEB 17
Backblast! Partner pain sesh
WARMUP: brief THE THANG: Partner up Start on one side of parking lot and advance to other side. Partner A uses double KB, partner B uses sandbag. Switch gear at each planter. 5 clean 5 press 5 thruster. At halfway…
SOUL TO SOLE · FRI FEB 6
Backblast! Rucking Miles & Rugby ? Sprints
WARMUP: NA THE THANG: Rucking miles and Rugby Sprints MARY: NA ANNOUNCEMENTS: One Word, Men’s Shelter, Break the Dam and Dam to Dam COT: Yes
SNAKE PIT · TUE FEB 3
Backblast! BYOB - except the Q
WARMUP: Cherry pickers / windmills / arm circles / Moroccan night club THE THANG: mosey, shuffle, shuffle, mosey, plank, honeymooners, find your bell and prep for the circuit. 6 rounds Devil halos x6 Alternate single…
COCKPIT · MON FEB 2
Backblast! Not OTB
We took turns call exercises on several stops around the Hugh school. WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
SOUL TO SOLE · THU JAN 29
Backblast! Frigid Rucking
THE THANG: Rucked 3.5 min around the Kingsleys ANNOUNCEMENTS: Break the Dam COT:
COCKPIT · WED JAN 28
Backblast! Workouts Band Camp Would Call
WARMUP: Mosey to the band parking lot SSH, imperial walkers, Jimmy Dugan, merkins, calf stretch and runners pose THE THANG: run to lot by the baseball field and get a partner. Partner 1 runs across the lot and back…
BLOCK PARTY · THU JAN 15
Backblast! Zipper
WARMUP: The pledge of allegiance THE THANG: Run to old Hardee’s parking lot Provide directions to Pax to run right side zipper. At each end 10 merkins and 10 squats Run back to COT 3 miles 100 merkins 100 squats Most…
CURRAHEE · TUE JAN 13
Backblast! We came to Boogie
WARMUP: 2x loops on campus waiting for Boogie Down thinking he might think ao-currahee started at 5:15 instead of 5:00 THE THANG: Ruck to Decibel’s office across from TC Fire on Stonecrest.. some incline Merkins on the…
COCKPIT · MON JAN 12
Backblast! Chest Pain with Dora
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
TRAINING GROUND · SUN JAN 11
Backblast! Training Ground - We Rucked
WARMUP: Negative. THE THANG: We ruck over to, and around, Brayden. This included and backwards ruck up the part of the hill. We then rucked over to the Colosseum and guess what we did on the way out. Oh you know…
SOUL TO SOLE · THU JAN 8
Backblast! Ruck walk with pain stations
WARMUP: dis used our "one word!" THE THANG: 3 miles with pain stations MARY: N/A ANNOUNCEMENTS: break the dam. Dam to dam COT: praises and praises