backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
203 backblasts mention “BONES”
MAR 23, 2023
Jackson, Harris and Smith Oh My!
Slackblast: Jackson, Harris and Smith Oh My! DATE: 2023-03-23 AO: ao-minnow-pond Q: Fogerty PAX: FunHouse BONES Slash Bass-o-Matic Band Camp OldBay, VuVu, Rainmaker, McGyver FNGs: 0 COUNT: 10 WARMUP: THE THANG: Out and…
MAR 2, 2023
Teen Mental Health Awareness Weinke
Slackblast: Teen Mental Health Awareness Weinke DATE: 2023-03-02 AO: ao-minnow-pond Q: Beaker PAX: FunHouse Repeat Esso BONES Rainmaker Double D Vuvuzela MacGyver Slash Fire Marshall Bill FNGs: 0 COUNT: 11 WARMUP: Run…
SWEEP THE LEG · FEB 20, 2023
46 Years on the Big Ball
Slackblast: 46 Years on the Big Ball DATE: 2023-02-20 AO: ao-sweep-the-leg Q: BONES PAX: darkhelmet Maximus Gears Badlands Esso Grout Shady Mainframe F3DaVinci Cobra Kai Flounder Sugar Daddy Olaf Rolloff fishstix gekko…
COLOSSEUM · JAN 31, 2023
Let’s do a Circuit
Slackblast: Let’s do a Circuit DATE: 2023-01-31 AO: ao-colosseum Q: Rebel PAX: Bass-o-Matic Joe Lyons (F3 Long Duck) Barkley Fogerty Destiny BONES Rebound Escargot FNGs: 0 COUNT: 9 WARMUP: Mosey to Basketball lot…
COLOSSEUM · JAN 24, 2023
Mentorship Has Its Privileges
Slackblast: Mentorship Has Its Privileges DATE: 2023-01-24 AO: ao-colosseum Q: Joe Lyons (F3 Long Duck) Double D PAX: 38 Special Pusher Rebound Barkley Conundrum Sugar Daddy Grinder Shady Gears BONES Cyclops Escargot…
JAN 19, 2023
Arms and Run
Slackblast: Arms and Run DATE: 2023-01-19 AO: ao-minnow-pond Q: Vuvuzela PAX: SkateOrDie Maximus Sasquatch LTrain Kermit Joe Lyons (F3 Long Duck) BONES Shake and Bake Spider-Man darkhelmet Beaker Hardwood Olaf Quack…
JAN 5, 2023
Carowind's blast from the past....the Frenziod
Slackblast: Carowind's blast from the past....the Frenziod DATE: 2023-01-05 AO: ao-minnow-pond Q: BONES PAX: Jekyll Kermit trucker darkhelmet Maximus Gears sirtophamhat NASA SkateOrDie Shady Bonsai Sugar Daddy FNGs: 0…
DEC 8, 2022
Slackblast:
Slackblast: Gun & Run - Keeping It Simple DATE: 2022-12-08 AO: ao-minnow-pond Q: Maximus Walker PAX: CakeBoss Double D Barry Manilow Anchorman Boss Hogg Badlands Kermit Stang BONES Pusher Shady Joe Lyons (F3 Long…
DEC 8, 2022
Slackblast:
Slackblast: Gun & Run - Keeping It Simple DATE: 2022-12-08 AO: ao-minnow-pond Q: Walker PAX: CakeBoss Double D Barry Manilow Anchorman Boss Hogg Badlands Kermit Stang BONES Pusher Shady Joe Lyons (F3 Long Duck) Band…
DEC 1, 2022
There are no Hills in Fort Mill
Slackblast: There are no Hills in Fort Mill DATE: 2022-12-01 AO: ao-minnow-pond Q: LTrain PAX: Jekyll Happy Hour Mainframe Maximus Kermit Badlands Pusher BONES fishstix Joe Lyons (F3 Long Duck) Spider-Man, MacGyver…
NOV 17, 2022
Ghost Flag meets Board of Pain - Metro takes the flag
Slackblast: Ghost Flag meets Board of Pain - Metro takes the flag DATE: 2022-11-17 AO: ao-laces-in Q: Bitcoin PAX: Yard Sale Stang River Rat Headspin BONES Beaker Shady Incoming Wegmans Maximus Fire Marshall Bill Battle…
NOV 3, 2022
No cheat merkins
Slackblast: No cheat merkins DATE: 2022-11-03 AO: ao-minnow-pond Q: fishstix PAX: darkhelmet Battle Bot trucker Headspin Rolloff Shady Stang BONES FNGs: 1 MacGyver COUNT: 10 Ran around town with stops at various…
BUSHWOOD · NOV 2, 2022
Slackblast:
Slackblast: Spartan prep work DATE: 2022-11-02 AO: ao-bushwood Q: Olaf PAX: Cohiba Grinder FNGs: 0 COUNT: 3 WARMUP: mosey THE THANG: 30 burpees every half mile or so MARY: keep that core tight on them burpees or you…
THE ARMORY · OCT 10, 2022
38's truckload of pain
Slackblast: 38's truckload of pain DATE: 2022-10-10 AO: ao-the-armory Q: 38 Special PAX: JWOW fishstix BONES Tesh NakedAndAfraid F3DaVinci Lookout Cobra Kai Cohiba Spinner (Derrick Dominey) Cubbie Bitcoin Sugar Daddy…
OCT 7, 2022
Star Course prep
Slackblast: Star Course prep DATE: 2022-10-07 AO: ao-chupacabra Q: Battle Bot PAX: BONES Ham Hock Sugarbug Killa Beez Sprocket Tinsel Wegmans FNGs: 0 COUNT: 8 WARMUP: SSH Low slow squat THE THANG: The intent of this…
OCT 6, 2022
Slackblast:
Slackblast: Hills & Thrills DATE: 2022-10-06 AO: ao-minnow-pond Q: Happy Hour PAX: BONES Cohiba Maximus Band Camp darkhelmet Shady, Macgyver FNGs: 0 COUNT: 8 WARMUP: run to starting point - Academy & Monroe by…
AUG 25, 2022
Seamstress Last Stitch in the Fort
WARMUP: not really the thing to do at Minnow Pond. Come at 0510 if you want a warmup THE THANG: run, hard. first stop - 1 merkin, 1 squat 2 merkins, 2 squats Keep adding each time we stop often we kept adding reps till…
SWEEP THE LEG · JUL 27, 2020
Hill Suicides at STL
Late night, 1-3 AM 2.0 cuddles. Lack of sleep. Sure to be a strong showing at STL. Roll up to find Gears with that smile he always has on when he knows he is about to put in work. Solid crew to start, into 0514 the cars…
JUL 21, 2020
Lead, Then Get Out of the Way
A month ago Lutefisk reached out for me to Q today and I said yes. Thinking to myself, that will give me plenty of time to get my sorry butt somewhat back in shape. Well, that didn't happen so had to figure out how to…
SWEEP THE LEG · JUL 20, 2020
Lucky 13s
Typical warm humid July morning in Ft Mill. Thirteen men posted at Sweep the Leg and this was my first time as Q for this type of running workout. Disclaimer Count off Thang: Sweep the Leg 072020 The route is a one-mile…
OCT 24, 2019
Merkin Mania
It was a chili morning and I was over at Cross Town Rival FMHS to lead a WO at Laces In. I got there a little early to loosen my old bones and fortunately for me I ran into Pusher. This was a good thing because whether…
OCT 4, 2019
Digging Deep at The Swamp
Sixteen bootcampers/ruckers arrived at The Swamp/Chupacabra to get better with their F3 brothers and share some morning pain. After delivering the disclosure to the PAX (including one FNG - Welcome “Wing Nut”!!), the…
SEP 18, 2019
Ebyss
Lucky 7 PAX showed up today to get better. Today we were tackling some routines that start with "E" and it Ended up being very Effective. After the disclaimer we went running towards the back basketball courts throwing…
SEP 16, 2019
Tour of Quagmire....9/16/19
9 PAX showed up this morning to push their limits and start their week off right. After the disclaimer and verifying that no injuries would prevent "full" participation we started with a Mosey. Mosey took us around Home…