backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
330 backblasts mention “Boogie Down”
FLIGHT PLAN · DEC 30, 2024
Backblast! Sugar Daddy
Sugar Daddy was a champ for showing up after missing his Q. Great attendance and fellowship for a run through Baxter.
DAWN PATROL · DEC 26, 2024
Backblast! Boxing Day Double Q
WARMUP: Boxing Day background from Gump THE THANG: We stayed put in the Amphitheatre the whole 45 mins other than taking turns to run with imaginary box held overhead as the timing device for each exercise. Exercises…
DEC 24, 2024
Backblast! Christmas Eve Convergence at The Yard
WARMUP: (cake boss): 5 Burpees, SSH, 4 B., Imp.Walk, 3B., HillWalk, 2B, something else, 1B... Count off 1 & 2; Group 1 w/ Farmers Only, Group 2 w/ Suplex Switch Q's at 1/2 mark THE THANG: Group 1 (Farmers only): Group 2…
THE FORT · DEC 14, 2024
Backblast! Cake Boss has a big Wenkie ?
WARMUP: Arriving to the joyful sounds of Christmas music (not holiday music) PAX woke up and stretched and were ready roll at The Fort. Prestone not an FNG but Kotter to the fort joined us from Cooanado California and…
THE YARD · NOV 30, 2024
Backblast! Commitment to the DRP
YHC was excited to be asked to Q at the Yard to restart my DRP after a post Thanksgiving smartsack. It is because of the accountability and commitment to the Pax that I find myself leaving the cozy confines of my bed in…
NOV 26, 2024
Backblast! Jersey
DORA. We did all of them. Merkins squats LBCs etc
THE YARD · NOV 23, 2024
Backblast! Encouraging Ladder
WARMUP: SSH, Cherry Picker, Mosey THE THANG: Anchor Bar’s Ladder of Pain MARY: None ANNOUNCEMENTS: Several COT: Prayers
THE YARD · NOV 16, 2024
Backblast! Iron Mike made me late
WARMUP: When you stay up late to watch Tyson, you sleep too long and then the site Q takes over. When you hear others stayed up to watch as well, you don’t have any excuses. Thanks to JCruise for stepping in to get…
RING OF FIRE · NOV 14, 2024
Backblast! 4 Corners of Pain With a Side of Taylor
Quick warmup and an admiration of darkhelmet’s hair game and we were off. 4 Corners of Pain: 4 Corners of the band lot with defending reps starting at 10 and finishing at 1. Corner 1: Mike Tysons Corner 2: Squats Corner…
THE BALLROOM · NOV 12, 2024
Backblast! Lunge around the PKES Campus
Runners hit the track while Booters headed behind the track. WARMUP: SSH, Squats, MNCs, LBCs, Mtn. Climbers THE THANG: Light Pole Bingo. 5 Merkins then lunge walk to next pole & do 10 Bombjacks. Go back to the first…
SLOW BURN · NOV 8, 2024
Backblast! Slowburn 11/08/2024
WARMUP: mosey, SSH, windmill, arm circles, IWs, Peter parkers THE THANG:big boy, flutters, A.H.s, plank jacks, Mtn. Climbers X2 merkins, dips, squats-, alternating lunges, CDDs (20, 15, 10) MARY: multiple ANNOUNCEMENTS…
THE YARD · NOV 2, 2024
Backblast! Tabata and Poison
Beautiful morning at the Yard! Warmup was basic format 15 ssh 5 windmills 15 IW 15 HW 15 Mnt climbers 15 Plank Jacks Some stretches First routine Pick your poison First to 100 reps beeper goes off every 2 minutes. When…
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…
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…
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…
SLOW BURN · OCT 18, 2024
Backblast! Halloween is near
WARMUP: COP - mosey past F45 to parking lot left of complex Various exercises I/C Low slow squats Seal jacks Side straddle hops Merkins Planks Shoulder press holding people’s chair Imperial walkers Hillbilly walkers THE…
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…
THE FORT · OCT 5, 2024
Backblast! Cindy on a Brick
It was a glorious morn in The Fort as 6 HIMs got a little better today. Quick disclaimer and we were off. Ran to the upper parking lot for a little warmup and stretching. Ran over to a Baptist church for some 1st, 2nd…
THE BALLROOM · OCT 1, 2024
Backblast! Choose your running pain
8 enjoyed the return of the end zone buckets. At each football field end zone a bucket contained tickets of running pain. We ended up just over two miles of sprints, light jogs, fast jogs and a smidge of mall walking. A…
DAWN PATROL · SEP 26, 2024
Backblast! Runnin’ In The Rain & We Feel No Pain!
WARMUP: Abe Vigoda, Cherry Pickers, Downward Dog, Honeymooner, Imperial Squat Walkers, Left over Right, Pideon Stretch, THE THANG: Derkins, Dips & Step Ups Rinse & Repeat 3X, Mosey to main parking lot, 11s-Bomb Jacks &…
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.
THE YARD · SEP 21, 2024
Backblast! The Yard: Why are we doing what we sre
WARMUP: COP or Circle of Pain for old school readers Some stretching and exercises to warm the body up for 10-15mins THE THANG: Mosey to benches for 15 Dips and 10 Derkins 3 rounds OYO Then plank on curb as each PAX…
THE FORT · SEP 14, 2024
Backblast! Dick Webb, AB Board of Pain, and Liftin
Pulled into WEP and parked at the little lot at the top of the hill. Had to unload some heavy things before heading down the hill to plant the flag at the COT area. WARMUP: Stayed in the COT area for warmups. SSHx25IC…
DAWN PATROL · SEP 12, 2024
Backblast! Tabata Run
WARMUP: SSH, HW, IW, Quick Stretch THE THANG: Ran to 2.22 miles, stopped every ~0.5 miles, and did a series of exercises. 4 different exercises , each for 45 secs ARAP with a 10s break between each exercise. We did 4…