backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
341 backblasts mention “Headspin”
THE RANCH · FEB 27, 2025
Backblast! Time Machine Talks Too Much
WARMUP: IW, MNC, HW & SSH THE THANG: Mosey to Baseball field, Urkins, Dips and Derkins, 4 sets start at 20 reps, decreasing by 5 each rep. Mosey to Middles School, J Webb, Burpees:Hammers. Lots of testimony in there as…
RING OF FIRE · FEB 26, 2025
Backblast! Rhabdo Ladder
WARMUP: SSH, an Imperial Walker - Squat mix, merkins, Peter Parkers THE THANG: tel:10-9-8-7-6-5-4-3-2-1 Pullups 1-2-3-4-5-6-7-8-9-10 Handstand pushups or modify to squat thrusters with a Cindy Called an audible to move…
FEB 20, 2025
Backblast! Broga and Mosey New TV Series
WARMUP: Mosey Up Massey Hill THE THANG: 1mile run 30min Broga 1mile Run 3min Broga Or 1mile run with 4 pain stations 5 burpees 10 CCDs 15 Sumo Squats MARY: Broga ANNOUNCEMENTS: Yeager….Do It COT: Be the friend even when…
RING OF FIRE · FEB 19, 2025
Backblast! Double Cindie date
WARMUP: did some hopping around and other stuff THE THANG: everyone grab two cindies. Farmer carry between lights in the parking lot and do exercises at each light with the cindies Step ups Wide Merkins on the blocks…
VARSITY · FEB 14, 2025
Backblast! Field work
WARMUP: Mosey SSH 25 Mosey 20 Windmills Mosey 20 hillbilly walkers Mosey 20 cherry pickers Mosey Quad stretch THE THANG: mosey go to the football field - run to 20, nur to the 10, 1 burpee, run to 30, nur to 20, 2…
THE YARD · FEB 8, 2025
Backblast! 12 Days Of Valentines
After warming up we dove into twelve days of Christmas… wait Valentines! 1-run 2- Wide Arm Merkins 3-Jump squats 4-LBCs 5-Diamond merkins 6-Imperial walkers 7-Rosalitas 8-Slow flutters 9-Low slow squats 10-Lunges (10…
THE RANCH · FEB 6, 2025
Backblast! Ranch on Roidd
Saw two Ruckers take the easy path then the campers headed out to build callouses at The Ranch WARMUP: Mosey to front of school: 15 IW, 15 HW walker, 10 WM, 15 Cherry Picker. Foreplay done. THE THANG: 9s on the hill. 8…
RING OF FIRE · FEB 5, 2025
Backblast! Q School at RoF - Leadership
YHC was honored to lead the Pax at Q School at Ring of Fire. T-claps to Cake Boss for leading this monthly event in an effort to standardize the Q across the region. While well suited for FNGs as part of the onboarding…
VARSITY · JAN 10, 2025
Backblast! Snow Date With Cindy
WARMUP: SSH, Mosey THE THANG: Choose a Cindy, short move to location 1 for 45 seconds on/15 seconds off of the following: curls, squats, plank, triceps; Move (farmer carry) approximately 400m to location 2 for squats…
RING OF FIRE · JAN 8, 2025
Backblast! Q-School Jan 2025
WARMUP: Yes, and kept us close cause FTC showed up at 5:22am. This happens when there's more ice on vehicles. If you're gonna run off, do it knowing that a guy could show up late and you'd be leaving him. THE THANG…
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…
RING OF FIRE · DEC 18, 2024
Backblast! Ring of Fire ? Burning Strong
WARMUP: Grab a block Mosey to track Imperial walkers low Slow squats Moroccan Night Clubs Hillbilly walkers THE THANG: 20 reps of Cindy exercise Curls Tri extension Shoulder presses Squats Murder Bunnies —Rinse and…
VARSITY · DEC 13, 2024
Backblast! 4 Corners at the Varsity
WARMUP: SSHs, Windmills, Merkins, misc stretching THE THANG: 4 corners at the field, utilizing a cinder block at each workout station. Stay in center and do 5 burpees then go from station to station (presses, dips…
BLOCK PARTY · DEC 10, 2024
Backblast! Pavement Spa
Eight men showed up this morning for the party. Quick disclaimer, few steps back, warm-ups (SSHs, IWs, WMs). Next, we moseyed to the Pharma. Plank exercises, merkins, Peter Parker, Wide Arm Merkins, Parker Peter, 6 inch…
THE YARD · DEC 7, 2024
Backblast! Flag Handoff to Hominy
WARMUP: - Mosey a lap - Side Straddle Hop - Windmills - Moroccan Night Club - Plank (with sharing of quotes: Mark 10:13-14,16 & Me & My House by Brantley Gilbert) - Stretches - Explanation of My Q Philosophy THE THANG…
RING OF FIRE · DEC 4, 2024
Backblast! The Truth Matters
Thermostat read 22 degrees at 0500hrs, but Cake Boss had Johnny Cash playing early and we never felt it. YHC was curious who, or how many would show in these conditions, but was pleasantly surprised with 12 faithful…
RING OF FIRE · NOV 27, 2024
Backblast! Q has manners. Today
WARMUP: stretch, SSH, Mtn. climbers, sherry pickers, ssh THE THANG: Track work- 1sr lap stopping at 4 corners merkins, diamond, wide arm, shoulder tap- 2nd lap squats, alt lunges, jump squats, sumo squats 3rd lap big…
THE COACH'S BOX · NOV 14, 2024
Backblast! Men don't ask for (or follow) direction
WARMUP: We did it. THE THANG: Mosey over to cinderblocks Dora: - 50 overhead presses - 100 curls - 150 flutters with press 10s (for 10 years of F3) - Manmakers and Merkins MARY: No chicks. ANNOUNCEMENTS: Read your…
THE FORT · NOV 9, 2024
Backblast! Board of Pain
Board of Pain. That is all.
VARSITY · NOV 8, 2024
Backblast! Bars Blocks Benches Burpees
Run Warmup SSH (15x I/C) Windmills (10x I/C) Imperial Walkers (15x I/C) Low slow squats (10x I/C) Big Arm Circles (7 forward, 7 backwards) Peter Parkers (10x I/C) Plank Stretches (Downward dog, upward dog) Run Thang1…
BUSHWOOD · NOV 6, 2024
Backblast! Lifting @ the Country Club
WARMUP: SSHinCadencex30, IWsinCadencex15, SSHinCadencex20, HWsinCadencex15, SSHinCadencex10, MCsinCadencex15, MerkinsinCadencex10 THE THANG: Set-up our lifting toys on the sidewalk at the front of the stadium. PAX…
THE RANCH · OCT 31, 2024
Backblast! By way of instruction... The Ranch. Hal
WARMUP: How do you know you're just getting started? Well, Band Camp tells you that you are taking too long with the disclaimer and such. But there was an FNG and I wanted to be a good example. I have no idea what…
RING OF FIRE · OCT 30, 2024
Backblast! The Big 4-2 Birthday Beatdown
After it was announced that there was an FNG, I felt like I had to be a little more through on our disclaimers, especially with the Nations Leader there. So, disclaimers and 5 core principals were given to help the FNG…
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…