backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
330 backblasts mention “Boogie Down”
SOUL TO SOLE · SEP 12, 2024
Backblast! Pull Up Ruck
WARMUP: None THE THANG: Rucked from Kingsley down to the 9th-grade wing at FMHS , did pull-ups, and rucked back to COT. MARY: ANNOUNCEMENTS: COT:
ALCATRAZ · SEP 7, 2024
Backblast! 11 years and still counting.....
WARMUP: YHC on Q. Circle up. SSHx22, the following were in counts of 11. Windmill, Squats, Merkins, Mountain Climbers, Imperial walkers, Moroccan Nigh Clubs, Plank Jacks, Peter Parker, HillBilly Walker, Low Slow Squats…
THE YARD · AUG 31, 2024
Backblast! Smoked the "Moderate"
WARMUP: SSH, Windmills, Morrocon NC, Imperial Walkers, Strawberry Pickers, and Broga THE THANG: Phase 1: Cheese Shredder Phase 2: 7s= Plank Jacks & Big Boy Sit Ups Phase 3: Four Corners = 10 reps each exercise Corner 1…
THE YARD · AUG 24, 2024
Backblast! Get up stand up... Stand up for your ri
WARMUP: SSH x 24 IC, MNC x 24 IC, Windmills x 8 IC, Imp-Squat-Walkers x8 IC, Hillbilly Walkers x 24 IC Plank Series (8 count holds once in position): Straight, Right, Left, Straight, So.Gentleman, No. Agressor Finish w/…
KITCHEN SINK · AUG 21, 2024
Backblast! Drive By Complaints
COP Mosey with dynamic warmup 5 min SANDOOM AMRAP 12 Minutes 10x SB OH Strict Press SB Good Morning/Dead Lifts SB Back squat SB Clean At end of timer, grab SB and move to field for second set of work. Moving Sandbag…
THE YARD · AUG 17, 2024
Backblast! Spicy Prep Work for the Tortoise&Hare
WARMUP: Salutations and Disclaimer was shared. Mosey on to the back lock for some warm up movements: 10 Reps Each all done in Cadence Morrocan Night Clubs Over Head Claps Wind Mills Cherry Pickers (aka produce pickers)…
THE COACH'S BOX · AUG 15, 2024
Backblast! Keep Going
WARMUP: 100yds down the field: Toy Soldier x 20yds, Lunge Walk x 20yds, Duck Walk x 20yds, Right Shuffle x 20yds, Left Shuffle x 20yds THE THANG: 1. Mosey the long way to pull up bars--come back for 6 OR LBCs--5 & dime…
THE FORT · AUG 10, 2024
Backblast! Rabbit and Turtle Training
8 men showed up at the park. Promise made, no roaming is the wet field. Warm-ups: SSHs, Imperial Walkers, Windmills, Plank, PP, Merkins,PP, more merkins. Next, stroll around the park. Partner 1 farmer carried sandbags…
THE BALLROOM · AUG 6, 2024
Backblast! Five Card Draw
WARMUP: Abe Vigoda, alternating toe touch, Downward dog, Honeymooner, pigeon stretch, THE THANG: Five card draw on the football field. All 4 corners were used. Each corner focused on a specific body part: arms, cardio…
SLOW BURN · AUG 2, 2024
Backblast! Acceleration by Association
WARMUP: Yes, these are important THE THANG: Stolen from Old Bay: https://f3thefort.com/2024/02/02/countdown-from-50-bear-crawls/ Although I think Big Boys are dumb, so we did flutters instead Start on west side behind…
THE BALLROOM · JUL 30, 2024
Backblast! Don’t let the old man in
WARMUP: static and dynamic stretching THE THANG: mosey to back parking lot 10/15/20 merkin/squats/abs 3 sets Mosey to back of school wall sits while pax moves across the line with lunge walk and broad jumps 11s jump…
THE BALLROOM · JUL 23, 2024
Backblast! Cindy at the Ballroom
WARMUP: Mosey to track SSH, windmill, inch worm merkins, squats, stretching THE THANG: Mosey to back side of track where the Cindy’s live Rd 1 Curls Bent over rows Partner 1 run / 2 farmer carries Flip flop Rd 2 OH…
THE YARD · JUL 20, 2024
Backblast! Not so Moderate Deck o’ Death
Eleven men got a little better this morning at The Yard. Here’s what we did: Warm-Up - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC) - 10 Hillbilly Walkers (IC) - 10 Seal Jacks (IC) - Mosey the bus loop The Thang…
THE BALLROOM · JUL 9, 2024
Backblast! DJ IJ’s 80s Rock Block
13 men took a trip down memory lane at The Ballroom this morning for an 80s music-themed beatdown. Conditions were brutal (79 degrees and 95% humidity - air you can wear). Here’s what we did. It was more of difficult…
THE YARD · JUL 6, 2024
Backblast! Cold Calls
WARMUP: SSH, MNC, WM, IW, HW THE THANG: DORA: Timer 100yd run 200 step ups 100 Erkins 125 Squats 50 Derkins 100 Calf Raises Thang 2 TABATA (40 sec of work, 15 sec rest) Round 1 - Mountain Climbers, Bomb Jacks, Squat…
THE BALLROOM · JUL 2, 2024
Backblast! Cha-Cha Slide, 1-2-3
WARMUP: Disclaimer Given & We Warmed Up with the Following: SSH, Cherry Pickers, Imperial Walkers, Hillbilly Walkers, Moroccan Nightclubs, THE THANG: Mosey down towards the bleachers where work was done with some juicy…
SLOW BURN · JUN 28, 2024
Backblast! The Greatest Workout of All Time? Yes.
WARMUP: Probably. No one remembers. THE THANG: A few rounds of 11s, 7s, and other nonsense. The REAL nonsense, though, came in the form of setting things right in the naming department. Sadly, in only 45 minutes, I…
THE BALLROOM · JUN 25, 2024
Backblast! 1st dance at the ballroom
Started with broga did a little mosey. Dips and derkins at tables. Did some more running to loosen up. At basketball court Warmup SSH, overhead claps, Moroccan knight clubs then some running again on the court. Slow…
THE RANCH · JUN 20, 2024
Backblast! 14 hours and 32 minutes of daylight
WARMUP: Mozy followed by windmills, flutters, Moroccan nightclubs, shoulder taps THE THANG: Mozy to back of the school for brief discussion that it is the Summer solstice. In Charlotte there are 14 hours and 32 minutes…
THE BALLROOM · JUN 18, 2024
Backblast! Lucky Sevens
Lucky Sevens Began with short mosey followed by a warmup: SSH, windmills, imperial walkers, low slow squats, peter parkers and some plank stretches (up/down dogs). Ran to the benches and did: step ups, derkins, butt…
SLOW BURN · JUN 14, 2024
Backblast! Moderately Done @ Slowly Burnin
WARMUP: Um - YES. SSH, Merk, Nightclubs, Squats, LBC, Mtn Climber. THE THANG: Mosey, 7s (Merks, Bomb Jax), DORA ( Derkins, Dips, Squats), Ladder work w DK, DiaMerks, squats, BobHurl, BBs. MARY: Yes - 4 mins with Pax…
THE BALLROOM · JUN 11, 2024
Backblast! Moderate sandbag workout
WARMUP: moroccan night clubs, windmills, hill billi walkers, low slow squats, lap around the parking lot alternating toy soldiers and high knees THE THANG: find a partner and grab a sandbag, toss the bag to the curb…
THE YARD · JUN 8, 2024
Backblast! Yard Work
WARMUP: Yes - stretching, gas pumpahs, SSH, Windmills, Squats, Nightclubs, Imperial Walkers. THE THANG: DORA ( Derks, Squats and Dips) Hill work with some Bomb Jax and Sumo-Squats followed up with 4 corners (Merkins in…
THE BALLROOM · JUN 4, 2024
Backblast! Fame-What a Feeling vs Welcome to the J
WARMUP: Abe Vigoda, Downward Dogs, Honeymooners, Imperial Squat Walkers, MNC, SSH, THE THANG: Mosey to benches- 3 sets of 10-Bulgaria Squats, Derkins, Dips, Step Ups. Mosey to Basketball court-Pax lined up at baseline…