backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
151 backblasts mention “Last Call”
RING OF FIRE · OCT 23, 2024
Backblast! Upside down Pyramid
WARMUP: 15 SSH IC Mosey to drop off circle 10 Windmills IC 10 LSS IC Plank Warmup Stretch Mosey to pickup a Cindy THE THANG: Upside down Pyramid Do set of exercises and run down the hill. Complete exercise and run…
OCT 22, 2024
Backblast! 11s and Hills
WARMUP: A quick run around the parking lot, approx .2 mile, then circle up for a SWIM: - 15 SSH - 10 windmills - 15 imperial walkers - 20 MNC - 10 ground produce pickers THE THANG: 11s x 2 w Hill Repeats Mosey around to…
THE HIVE · OCT 11, 2024
Backblast! Mule Kick
WARMUP: SSH, WM, CP, HW, yoga-esque stretch THE THANG: 3+ rounds of 5 exercises with varied cadence to yield full body burn: Flutter Press, Bicep Curls, Shrugs, OYO 25 Sumo Squats, OYO 25 KB Swings Nur halfway up the…
RING OF FIRE · OCT 9, 2024
Backblast! Q school at The Ring of Fire ?
WARMUP: COP with newer PAX taking turns counting in cadence Most closer to school for some more COP practicing cadence and exercise move commands Mosey to benches at main entrance 10 dips 10 derkins 10 step ups 2 rounds…
THE HIVE · SEP 6, 2024
Backblast! Low Mileage
WARMUP: Jog the perimeter of the big lot with karaoke up and down a few rows (no KBs). THE THANG: Back in the small lot for some Partner work: P1: Overhead Press until P2 completes his work P2: 10 Man Makers Repeat P1…
SEP 3, 2024
Backblast! Wicked Pissah Bootcamp
WARMUP: MNC’s x 25, 5 “Clam Chowders “ (10 ct/IC), ChPick, 4CCs, Imp Squat-Walk, 3 CCs, Hill-Walk. 2CCs, Windmill, 1 CC THE THANG: 7 laps around 3 Stations (finished 5 before time...), 25 reps all exercises, MOT changes…
SOUL TO SOLE · AUG 29, 2024
Backblast! S2S meets the coach’s box
WARMUP: rucks up THE THANG: ruck towards FMHS, approximately 0.75 miles, the night before I had talked to Badlands to meet with the coach’s box crew at the hill by the football stadium so we can share our gear. Quick…
SOUL TO SOLE · AUG 22, 2024
Backblast! Leading the Way
Weather was fantastic at 59 degrees and YHC was excited for my VQ at Soul to Sole. Based on a recommendation from Maximus, YHC read the Comfort Crisis and became a follower of Michael Easter who is big believer in the…
RING OF FIRE · AUG 21, 2024
Backblast! Cha-Ching's Legacy
So, https://f3thefort.com/2020/01/17/black-diamond-at-the-one-word-convergence/, because they guy would lay ridiculous beatdowns. And there's just no need to reinvent the wheel. It's already round and works really well…
THE HIVE · AUG 16, 2024
Backblast! Hive 9th Birthday
We gathered strong for a kettlebell celebration WARMUP: Happy Hour led THE THANG: Airborne had 10 minutes of EMOM ran a lap Band Camp had 10 minutes of EMOM (Free Smells splashed a little root beer cause he's 19) ran a…
KITCHEN SINK · AUG 14, 2024
Backblast! The Toddler Carry
WARMUP: windmill, imperial walkers, low slow squats, SSH THE THANG: 11s with squats and overhead press. 3(ish) "catch me if you can" laps around the parking lot with 3 Burpees for the chaser MARY: 1 minute push up…
SOUL TO SOLE · AUG 8, 2024
Backblast! Debbie Called an Audible
Due to Debbie knocking at the gates of Soul to Sole. An audible was called for safety concerns. We will try again. Next Week !
KITCHEN SINK · AUG 7, 2024
Backblast! Awkward Weight At The SInk
WARMUP: Jog around the parking lot followed by a few exercises. THE THANG: 1min of each of the following: Ground to overhead Over the shoulder toss SLOW asymmetrical farmers carry. With sand bag in one hand, we'll walk…
THE HIVE · AUG 2, 2024
Backblast! Old Man Playlist
This morning I brought a little double trouble to The Hive. Each exercise perform 15x first round and 20x the second with a run half way and at the reset. It was a great sweat fest and I was feeling the humidity. Great…
SOUL TO SOLE · AUG 1, 2024
Backblast! Do the Shuffle
WARMUP: Gave the usual intro and then we got after it. THE THANG: We toured the longer Kingsley loop and the rucks stayed on the whole time. Starting from COT we had our first 10min ruck interval, 5min rucking followed…
JUL 23, 2024
Backblast! This one is for Halfway...
WARMUP: We lifted rocks and stuff THE THANG: We ran to Sonic the long way and did a Dee WOD MARY: No chicks ANNOUNCEMENTS: Read your newsletter COT: The 5th Core Principle My name is Band Camp and I read backblasts for…
SOUL TO SOLE · JUL 18, 2024
Backblast! All that and the She-Crab-Soup
WARMUP: DISCLAIMER AND SHOE LACES CHECKED THE THANG: 3.35 MILES OF SECOND F PACE AND GREAT MUMBLECHATTER MARY: BROGA, BROGA, BROGA !!! ANNOUNCEMENTS: Read Your Newsletter COT: Always stays in COT !!!
RING OF FIRE · JUL 17, 2024
Backblast! Smokin Frat Party
WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Strawberry Pickers, and Broga THE THANG: Phase 1: Cheese Shredder Phase 2: Ladder: Round 1 - Burpees from Goal Line to 50 Yard line with reps at every 10 yard line…
SOUL TO SOLE · JUL 11, 2024
Backblast! Around the Lake Stroll with Pain Statio
The Q arrived 5 minutes late and Cornerstone took lead. WARMUP: laps around the lot waiting for a THE THANG: Mosey around the Kingsley lake with pain stations 5 Stops in all with the following exercises Rucks used for…
RING OF FIRE · JUL 10, 2024
Backblast! Killer B’s plus
WARMUP: IC exercises and stretches THE THANG: Killer B’s on the football field — End zone: 5 burpees --> Bear Crawl 10 yards to 10 yard line 10 Yard Line: 5 Burpees / 10 Bomb jacks —> Broad jump 10 yards to 20 yard line…
SOUL TO SOLE · JUN 27, 2024
Backblast! Searching the Trails for T-shirts
WARMUP: Rucks ON and HeadLamps ON THE THANG: Headed out towards the hospital and into the trails. Back out towards Kingsley and around back to COT. Mid Stop Exercises were called with 10 reps each: Cherry Pickers…
RING OF FIRE · JUN 26, 2024
Backblast! How much does a cinderblock (coupon) we
WARMUP: SSH, cherry pickers, Mozy THE THANG: partner Dora. One farmer carry two coupons from pull up bars to stop sign down the hill, other partner does reps. 100 Pull Overs 150 Dead Lift 200 Bench Press 150 Curls 100…
THE HIVE · JUN 21, 2024
Backblast! A million reps
WARMUP: side straddle hops, tappy taps, imperial walker THE THANG: partner workout: Alternate MOT between Mozy, Farmers Carry, and Overhead Carry while partner does reps. 50 - 1.5 squats 50 - pull through 100 - deadlift…
SOUL TO SOLE · JUN 20, 2024
Backblast! Choose your own fate card ruck
THE THANG: Rick through Kingsley 3 mile ruck with 2 pain stations Ranger merkins Hand release merkins American Hammers Plank Ended with flutters MARY: Flutters ANNOUNCEMENTS: Happy hour at Emilio’s 7/4 Convergence COT…