backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
8,802 backblasts
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 18, 2025
Backblast! 1 Shovelflag, 2 Qs, Triple-check, and L
WARMUP: Jekyll started out. Standard fare for warm up before starting a mosey. THE THANG: Mosey down to lowest point in Kingsley area. Pax instructed to "chose wisely" from the pile of quarry rocks. Together, pax did 3…
LAZARUS · SEP 18, 2025
Backblast! Set the standard
WARMUP: basic THE THANG: Timed 1-Mile Run – Target 8 minutes 4 corners, 2 rounds - around the theatre 1.Merkins – 30 2. Squats – 100 3. Big Boy Situps – 50 4. Broad Jumps – 20 yds 1.Bear Crawls – 20 yds 2.Lunges – 20…
THE COACH'S BOX · SEP 18, 2025
Backblast! 4 corner of unity
WARMUP: SSH Windmill Hill Billy Walker THE THANG: Run to 20, nur to 10 - 1 merkin Run to 30, nur to 20 - 2 merkin Until 100 yard Then lunge walk to 10, 1 squat lunge walk to 20, 2 squat To 100 yard line Then 4 corners …
SEP 18, 2025
Backblast! Uphill both ways
WARMUP: THE THANG: ran to academy and whiters intersection. Ran up the big hill to parking lot, 10 hand release merkins Back down to intersection, 10 butterfly sit-ups Up the opposite hill to the Baptist church driveway…
THE RANCH · SEP 18, 2025
Backblast! Cones and Reps at The Ranch
WARMUP: Quick mosey with a stop for mountain climbers, MNC, low slow squats THE THANG: Mozy over to Springfield Middle School where we placed four evenly-ish spaced cones the length of the drop off before you get to the…
SOUL TO SOLE · SEP 18, 2025
Backblast! Soul to Sole and BBQ
This AO is designed to enjoy fellowship and get some rucking miles. Pax are encouraged to have conversations with each other throughout the workout creating the glue of F3. With that being said I decided we would stay…
KITCHEN SINK · SEP 17, 2025
Backblast! Ladders of fun
WARMUP: The usual, SSH, Moroccan night clubs, lots of arm circles, low slow squats THE THANG: Disclaimer… Tabatha: every time the alarm went off… 10 Carolina dry docks every two minutes, 10 squats 30 seconds after that…
BUSHWOOD · SEP 17, 2025
Backblast! Soft field, all work
WARMUP: Gathered for a quick disclaimer, no FNGs, ran about 200 yards. SSH, cherry pickers, windmills, merkins, squats, and some stretches. THE THANG: Ran over to the football field with a few small stops. Based on the…
CLYDESDALES · SEP 17, 2025
Backblast! Kingsley……because…..that’s what we do
WARMUP: Nope - It’s a running/rucking/jogging AO THE THANG: route called - leave the high school up the hill, north on Munn - left on Kingsley park drive to the crossing at 160 into the Kingsley development for 1 mile…
RING OF FIRE · SEP 17, 2025
Backblast! Iron PAX week 2 at Ring of Fire
WARMUP: SSH Situation Squats THE THANG: Iron PAX week 2 See photo MARY: Return Cindy to her home ANNOUNCEMENTS: Toledo FROGNAR relay coming up in October COT: Heavy stuff this morning. Pray for these men
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…
SEABISCUIT · SEP 16, 2025
Backblast! Tour de Waterside
WARMUP: Mumble Chatter THE THANG: Ran through Dominion Ridge to Whites Rd into Waterside. Visited the clubhouse and 2 roundabouts and then head back. MARY: ANNOUNCEMENTS: Golf tournament, anniversary convergence, 4.01K…
CURRAHEE · SEP 16, 2025
Backblast! The Holy Barbarians are un-CHAINed thro
WARMUP: Rucks off. Miscellaneous back-stretches in cadence. THE THANG: Rucks on. pulled golf cart with chains while following partners carrying 20# slamball toss, 80# Spartan Bucket, 40# sand kettle murder bunnies, and…
COLOSSEUM · SEP 16, 2025
Backblast! No Barkley, No Peace
Roughly, this is what was done: Run to the back of the school. Here's the series... run to the 3rd light pole out back - Grab a rock, here’s the sequence - 15 curls, run two light poles, 15 flutters, run back - 15…
SNAKE PIT · SEP 16, 2025
Backblast! Tabata is a malt liquor
Being on Q is an honor! Take it seriously and be prepared! WARMUP: Dynamic warm up moving around parking lot holding KB in air stops including: Hillbilly Walkers Low slow squats Imperial Walkers Moracan night clubs Sumo…
THE BALLROOM · SEP 16, 2025
Backblast! I like legs!
WARMUP: -windmill -ssh -imperial walkers -hillbilly walkers -yoga flow: fwd fold - down dog- plank-6” - updog Mosey around back Wall sit and take turns running stairs Lunge walk across bridge to flagpoles THE THANG…
BLOCK PARTY · SEP 16, 2025
Backblast! My Favorite Things
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
SEP 16, 2025
Backblast! Grating of Cheese
We started the workout off this morning with some foreign concept…this thing called stretching, and the PAX dug it. 7s - Burpees and squats with a loop around the parking lot in between each set. The Cheese Grater …
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…
FLIGHT PLAN · SEP 15, 2025
Backblast! 2 loops - fruit loops!
WARMUP: yes THE THANG: Loop 1 (2.5mi) L on 160 L on Sutton L on 6th Baxter L on Drayton Court YMCA trail back to the Y parking lot Shady Grove Crossing R on Market Loop 2 (1.2mi) L on 160 L on Sutton L on Clarke Elliot…
THE ARMORY · SEP 15, 2025
Backblast! Doras in the corners
WARMUP: All Exercises called in cadence - windmills, imperial and hillbilly walkers, seal jacks, planks, down and up dogs and merkins and shoulder taps sprinkled in THE THANG: Dora’s in the corners. Each of four corners…
SWEEP THE LEG · SEP 15, 2025
Backblast! Sweep goes metric
A count of 10 pax posted for Sweep the Leg (Metric version). Thang: Starting at the earthfare lot, run to the flag pole in front of the elementary school. This is about 1 km. Do exercises noted Run to the back side of…
SEP 15, 2025
Backblast! Was this HoneyBadger or was this Sweep
WARMUP: SSH, Windmills, DownDog, Honeymooner THE THANG: Just 2 things, running and merkins. 250 Merkins, 3.5 miles of running MARY: everyone called something ANNOUNCEMENTS: read your newsletter. COT: Prays for health…