backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
499 backblasts mention “Esso”
THE YARD · DEC 14, 2024
Backblast! The Yard - Bootcamp in cadence + DORA
WARMUP: The usual THE THANG: - Exercise of YHC’s choosing in cadence + mode of transport given for 20 to 50 yds, NUR to starting point; repeat - DORA: 100 hand release/150 low slow squats/ 200 big boys | Partner runs 50…
AMERICAN JACKAL · DEC 9, 2024
Backblast! Joy to the Eastside, the Lord has Come
WARMUP: light mosey under cover 3 exercises to get blood flowing Imperial Walkers Pee Can pickers Merkins Mosey to side of school and find curb Plank on curb while one PAX at time run to end of line and replank 3X THE…
THE HIVE · DEC 6, 2024
Backblast! Smokin Deck of Cards
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers THE THANG: Phase 1: 100 Swings OYO Phase 2: Deck the Cards - 3 Rounds using the exercise on the brown paper bag per the attached picture…
DEC 5, 2024
Backblast! Massey Street x 6
WARMUP: SSH’s waiting for a few late comers THE THANG: Run Massey street, 35 Merkins, run back, 25 bomb jacks / repeat, Wide arms, Bobby Hurleys / repeat, hand release, jumping lunges
SEABISCUIT · DEC 3, 2024
Backblast! Seabiscuit: Holbrook 5mi Route
Run down Holbrook to cul de sac, run back. 5 miles. COT: Everyone shared a prayer. Discussed using symbolism for daily thoughts: Eye of Providence, Virtuous Leadership and King/Queen/Jester
AMERICAN JACKAL · DEC 2, 2024
Backblast! Pain Board for the Win
WARMUP: SSH, Wind Mills, Cherry Pickers, Diamond Merkins THE THANG: Pain Board! MARY: Big boy sit-ups ANNOUNCEMENTS: Christmas Party, Christmas Eve PAX, check newsletter COT: prayers and praises
SWEEP THE LEG · DEC 2, 2024
Backblast! 2024.49
A 3/4 mile figure 8. Top loop = 3 right turns, do 5 bombjacks at each right turn. Bottom loop = 3 left turns, do 5 merkins at each left turn. At the cross in the middle of the figure 8, do 5 burpees. I got 5 laps, some…
AMERICAN JACKAL · NOV 26, 2024
Backblast! Pecks and Quads Cornucopia
WARMUP: mosey to lower parking lot. Tout soldiers, buttkickers and caraoke. Merkins, Mountain Climbers, Low slow squats and windmills THE THANG: mosey to stadium parking lot and do wind sprints at 50%, 75% and 100%…
SNAKE PIT · NOV 26, 2024
Backblast! 3s Wet Company
Started dry ended up wet. Sounds like a good night in bed if you know what I mean…. Stacking rounds of exercises. PAX took turns calling exercises. Adding one per round. 10 reps each exercise. Took a walk farmer carry…
NOV 22, 2024
Backblast! 40 days left til 2025
7 @ stockade, cold morning. Jog around the parking lot, picked up a couple late comers. Warm ups - SSHs, Imperial Walkers, Windmills, plank. Next, we moseyed to the entrance of the Apartments. Six count Merkins - three…
KITCHEN SINK · NOV 20, 2024
Backblast! Failure is fine
WARMUP: Gathered with our sandbags and left those for a quick mosey after a quick disclaimer. Came back for SSH, windmills, low slow squats, merkins, cherry pickers. THE THANG: Came back to our sandbags and took our…
COLOSSEUM · NOV 19, 2024
Backblast! To the Light Pole, To The Wall
WARMUP: Short mosey, found Bonsai, did some warm uppy things THE THANG: Mosey to the half wall. Mosey to the wall: - 8 burpees at the parking spaces - Over the wall - 1 Donkey Kick - Over the wall - Continue the series…
AMERICAN JACKAL · NOV 18, 2024
Backblast! Hybrid Theory
WARMUP: Run lap. Side Straddle Hop Windmill American Hammer Plank, remain in plank put right & then left arm in the air THE THANG: Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear…
NOV 15, 2024
Backblast! 3 lessons from Sugar Daddy
WARMUP: Jog to the barber shop - various exercises in cadence - windmills, low slow squats, seal jacks, imperial and hillbilly walkers, plank and stretch - then PAX we’re off for a trip to the dumpsters THE THANG…
SOUL TO SOLE · NOV 14, 2024
Backblast! Falling Over on the Elbow
WARMUP: imperial squat walkers THE THANG: ruck around, find out. 3.5 miles Stopped for a couple step ups, merkins, Bulgarian split squats Found Dark Helmet at Coach’s Box for his 10 F3 anniversary. Shuffled back…
AMERICAN JACKAL · NOV 11, 2024
Backblast! Bit Down Monday
WARMUP: Mosey, Smurf Jacks, Imperial squat walkers, Windmill, Angle Grinder THE THANG: Step one: 2 rounds of: 30 Flutter Kicks 30 American Hummer 30 LBC 30 Freddie Mercury Step2: 2 rounds of: 20 Dips 20 - Mike Tyson‘s…
VARSITY · NOV 6, 2024
Backblast! Vests off
WARMUP: yea a bit THE THANG: Run around Did a sequence to get Esso to lose the vest: 12 Mike Tyson Bear crawl 12 Curb Albert Crawl bear 10 Mike Tyson Bear Crawl 10 Curb Albert Crawl bear YHC was willing to go down to…
RING OF FIRE · NOV 6, 2024
Backblast! If you do it long enough, you’ll feel i
WARMUP: quick disclaimer when YHC identified no new pax, got a quick raise of hands on “new’ish” Pax that may not have Q’d a lot since this was Q school themed. Also a refresher for how Qs need to lead. Took off on a…
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…
BUSHWOOD · OCT 28, 2024
Backblast! Recycling my VQ
I found my old VQ backblast and brought a little back. It wasn’t as hard as I remember. Solid work was done by all. We had a string of pearls to get to the spot 3 cones in a line 5 HR merkins 5 burpees in the middle 5…
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…
THE COACH'S BOX · OCT 24, 2024
Backblast! Cindies Dora | Q4.2 Schooling
Mosey to grab Cindies THE THANG: Cindy Dora Dora 1 - 200 swings - 100 goblet squats - 50 man makers - Partner runs lap Dora 2 - 100 Merkins - 50 Squats - 25 Burpees
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…
6@6 · OCT 19, 2024
Backblast! 8@6@6@10-19
WARMUP: Espresso Martini THE THANG: running roads, running trails, fellowship walk, ruckers. That’s what we do @6@6. EVERY. WEEK. MARY: meeting with the Bobs ANNOUNCEMENTS: Eat you Wheaties COT: :the_horns: