backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
589 backblasts mention “Pusher”
THE BALLROOM · OCT 14, 2025
Backblast! Training the Neglected Muscle Groups
Another great day in the Gloom with my brothers from other mothers. An elite 8 toured the grounds targeting often neglected muscle groups. Here’s what we did. Warm Up - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC)…
FLIGHT PLAN · OCT 13, 2025
Backblast! Trails, Roads, Rucks
THE THANG: Road runners to Brayden, Ruckers in the BAX Bubble, & Trail Run tour of the Village. ANNOUNCEMENTS: Golf Tournament, Garbage Pickup, & F3Chester reminders COT: Prayers for DD and his M!
VARSITY · OCT 10, 2025
Backblast! Varsity stuff
WARMUP: - 10 Moroccan Nightclubs - 10 Grass pickers - 10 Down dog to up dog (do what feels right) THE THANG: - 50 pickle pushers OYO - Run 1 mile - Up hill to wall, out and around the outside loop, around the back of…
OCT 7, 2025
Backblast! 13 YR Anniversary Convergence
WARMUP: THE THANG: Here is my weinke - Assassin We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools. Starting at the front door we headed around the back, past the shop, past the…
THE BALLROOM · OCT 7, 2025
Backblast! Broken doesn’t mean stop
WARMUP: With Bass on the mend, he still showed up to put in work and modified as needed. Smart man for knowing how much he can push as we needed his fellowship this morning. Started out with: SSH, windmills, cherry…
FLIGHT PLAN · OCT 6, 2025
Backblast! Ruck Club
We had 6 ruck club members and 5 runners which is a new ruck club historical marker. Thank you to all who made this accomplishment happen. Grateful to your dedication. Very specific running route instructions were given…
SLOW BURN · OCT 3, 2025
Backblast! Slow Burning Stogie
Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Mosey around the parking lot The Thang: 1. 4 Corners: Corner 1: 10 Merkins Corner 2: 15 Squats…
OCT 2, 2025
Backblast! Don't Get It Caught in The Zipper
WARMUP: Run up to old hot dog place parking lot corner of Main and Clebourne, plank then wait for the group to explain the thing. THE THANG: THE ZIPPER - Ran to end of Springs St to Summersby, then took a right to…
SLOW BURN · SEP 26, 2025
Backblast! A slice from Rosie
WARMUP: SSH, Windmill, Moroccan Nightclubs, Low slow squat, slow merkins, mosey THE THANG: AMRAP 20 Mins - 10 Merkins, 15 Squats, 20 Mtn Climbers, 10 lunges, Run 50m 8 minutes, Plank Jacks, BBS, CDD, start at 6 reps…
FLIGHT PLAN · SEP 22, 2025
Backblast! River District out and back
We ran and/or rucked to the River District and back.
THE HIVE · SEP 19, 2025
Backblast! Minimal running is just fine
WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers. THE…
DAWN PATROL · SEP 16, 2025
Backblast! Courage is alive at Dawn Patrol
Let me start by saying the weather is fantastic right now. Honestly, it perfect F3 weather. Warm enough to build up a sweat but lightly chilly enough to not sweat too much. Nonetheless, YHC was honored to Q the DP. It…
AMERICAN JACKAL · SEP 15, 2025
Backblast! Commitment to the Jackal
YHC was honored to head to the East Side and deliver a beatdown at AJ. The weather is fantastic for F3 and I enjoy seeing some new faces (Sunkist). It also gave me an opportunity to create a tough workout, which I…
SLOW BURN · SEP 12, 2025
Backblast! 2025.37 Slow Burn
TBH All I knew I wanted to do was 10 sets of burpees and bear crawls. Each bear crawl was 40 yds and burpees started at 10 and went to 1. In between sets run toward Shutterfly and find the next opportunity to find 40…
SEP 11, 2025
Backblast! Remember 9/11
WARMUP: THE THANG: partners up while partner 1 runs hill partner 2 does 9 burpees, 11 squat jacks, step ups until partner returns rinse and repeat for entire workout. Climbing stairs and being prepared for whatever…
SEP 8, 2025
Backblast! 4 Corners
WARMUP: Mosey THE THANG: 4 corners around Earthfare. 1/2 mile loop. Corner 1 (5 burpees), Corner 2 (10 squats), Corner 3 (15 merkins), Corner 4 (20 lbc's) MARY: No ANNOUNCEMENTS: All the things COT: Prayers and Praises
AUG 31, 2025
Backblast! Fripp Island Ruck
WARMUP: THE THANG: Ruck Fripp Island 4.4miles MARY: ANNOUNCEMENTS: COT:
THE HIVE · AUG 29, 2025
Backblast! BHAG at the Hive
YHC was making up for a missed Q two weeks ago due to sickness. As I was reviewing previous backblasts, I came up with a Big Hairy Audacious Goal for the workout to circle the entire FMHS while carrying the KB with pain…
AUG 28, 2025
Backblast! substi-Q at the pond
My boy Poppins blew out his hammy doing something in the shower... sounds wild... so I figured PAX could chase me around for 45 minutes instead. Pledge at 5:14 brief disclaimer and LFG Out and back route up main street…
COLOSSEUM · AUG 26, 2025
Backblast! Together we accelerate
YHC was asked by Halfback to join the Pax at Coliseum to discuss Shieldlock and the importance of locking up with another man or men to grow together towards acceleration. Weather was warm but less humid than normal in…
THE ARMORY · AUG 25, 2025
Backblast! Slow and Intentional
WARMUP: stretch, mobility THE THANG: 3 sets 20 reps- goblet squats,deadlift, reverse lunge, overhead press, skull crushers, merkins, upright rows, lawnmowers, alternating curls. MARY: ANNOUNCEMENTS: golf tournament…
SLOW BURN · AUG 22, 2025
Backblast! toilet paper options are plentiful
Standard CoP warmup IC - SSH, WM, IW, broga stuff Dynamic warmups to take us past the f45 suckers paying to workout at 5am... high knees, buttkickers, toy soldiers, karaoke Pyramid style workout... run up and perform…
AUG 21, 2025
Backblast! Minnow Pond - 8/21/25
17 at Minnow Pond for 3.5ish miles and a bounty of plank jacks, HR merkins, jump squats, and flutters. Route: Confederate, Country Club Dr, Academy, Monroe White, repeat 2x. My message: Who is watching you? Is it…
FLIGHT PLAN · AUG 18, 2025
Backblast! Mondays for the boys
WARMUP: nah THE THANG: harvest pointe and back MARY: one burpee ANNOUNCEMENTS: golf tournament, care center, invergence COT: prayers for DDs M and marriages