backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
361 backblasts mention “SIB”
SNAKE PIT · AUG 25, 2022
Mooning the International Space Station?
WARMUP: Run a lap SSH Low slow squat hold bottom of squat Plank up 10 slide overs in cadence 10 high pulls in cadence 20 flutters with press in cadence THE THANG: Segment 1 7s Snatch Bulgarians mode of transport: walk…
SOUL TO SOLE · JUL 21, 2022
Who hates airlines? Apparently we all do…
WARMUP: Didn’t do that… THE THANG: Laps around Kingsley with some lifting at the turn each time (sets of 20 each) 1st lap: Curls, Overhead Press, Squat 2nd lap: High Pull, Swing, Squat 3rd lap: Curls, Overhead Press…
BUSHWOOD · JUL 13, 2022
I’m Not A Runner?
WARMUP: Slight mosey to the road leading from the Fort Mill parkway entrance to the AO. Some 21’s of SSH and IW/HW (alternating IW and HW every round of 5) 20 SSH & 1 IW 19 SSH & 2 IW … 16 SSH & 5 IW THE THANG: DORA of…
JUN 9, 2022
WEP full circle.
WARMUP: 15 SSH and 5 windmills while waiting on NASA. THE THANG: Mosey over to the WEP loop. 20 squats in the first corner. Then 5 pull-ups at the playground. 20 flutter kicks at the 2nd corner. 10 merkins at the top of…
MAY 11, 2022
Death by fest
WARMUP: Mosey to back of AO to back parking lor to warmup WINDMILLS LOW AND SLOW SQUATS PLANKS PARKER PETERS PETER PARKERS SHOULDER TAPS 5 BURPEES OYO Run back to starting area, Karaoke both sides on way back. THE…
SNAKE PIT · MAR 23, 2022
Snake Pit - 3.23
8 PAX split off with Bushwood. I'm 100% certain Tesh's backblast will be more interesting to read than mine. (I'll tag him on Twitter and Slack to confirm this fact.) That left 8 PAX with kettlebells for the Snake Pit…
MAR 17, 2022
Everything's Gonna Be Alright
Happy St. Patrick's Day..We had four lucky Pax at Laces In this morning. After the disclaimer, we moseyed to the band practice lot for warm-ups (SSHs, Imperial Walkers, Windmills, and plank stretches). The question of…
MAR 9, 2022
Pantheon OYO
The night before: Rain in the forecast… Site Q called in sick… There is a distinct possibility I could be running this thing solo in the morning. What am I going to do if no one shows? Execute. I roll up at 6:05 to an…
THE ARMORY · FEB 21, 2022
Heavy dice
After a warmup of low slow squats, merkins, SSH, and swings, we took a quick mosey around the parking lot. Uhaul eventually showed up and joined us, along with his playlist of “things that kinda sound like Metallica”…
FEB 21, 2022
Rankel and RJ
Seven pax met at Honey Badger to honor two heroes and get some miles in. Disclaimer given. Began with stretches (honeymooner, downward dogs) to prep for the main event. Two pax left for a run, leaving five for the hero…
RING OF FIRE · NOV 24, 2021
Do not be anxious
I think we all can feel it. The holidays are upon us. The calendar is beginning to fill up. The “to-do” list is getting a little bit longer. And all the while, we’re supposed to enjoy this time of year. Just typing that…
NOV 11, 2021
Q School at Footloose
10 pax decided to post at Footloose this morning for a little bootcamp Q School. YHC endeavored to create a WO this morning that would provide a few reminders/tips to seasoned PAX while focusing on some key fundamentals…
SNAKE PIT · NOV 10, 2021
Q School - Snake Pit (kettlebell/gear edition)
9 PAX for some Q school Esso hit on the 5 core principles that every F3 workout shares. Then YHC took over Warm-up We reviewed counting in cadence - Next exercise is: - Starting positions MOVE - In cadence: - EXERCISE…
SEP 23, 2021
Bullpen Call in The Pond
Late the night before, I got a text from Shady, the scheduled Q, that he was having to make a call to the bullpen. He had other responsibilities to attend to and needed some help. Sure Nantan, I gotcha. That said…
SNAKE PIT · JUN 30, 2021
Bells. Apparently at Abercrombie and Fitch...
I forgot how fun it is to Q gear workouts. I haven't actually participated in a gear workout in (checks notes) a long time. I was excited to have 3D's invitation, but it took a few tries to get a date that would…
JUN 16, 2021
FieldDay at Paintheon
My shorty was really excited about having a field day at school so I thought I would bring back some elementary school memories and lead the PAX in some old school field day activities. I don't usually put this much…
JUN 5, 2021
F3 Dads 2021 Session 1
45 PAX gathered up at the Calhoun St parking lot BIG circle up on the green space for some warmups. All in cadence, – SHH – Imperial Walker – Hillbilly Walker – Squat – Merkin (Skeeter wanted to call this in cadence…
MAY 15, 2021
1 - 17 - 18 and Foundations at The Fort
Today at WEP there was an event to honor York County Detective Mike Doty who died in the line of duty on January 17, 2018. 1 - 17 - 18. When Grinder asked me to Q today, the same day as the event., I jumped at the…
MAY 11, 2021
Tour de Golden Corral
2020 was a bad year. COVID, death, etc. I am a creature of routine and nearly ALL of them were interrupted or flat out stopped. My cheese was moved big time. I was also in a big time headspace rut. Down on myself…
APR 27, 2021
SHAKING OFF THE RUST
Sixteen strong hit the Golden Corral this morning and worked together under a full moon and a perfect 54 degrees. Here is what they did: The Thang: Mosey to the back of the Harris Teeter plaza for COP: All in Cadence…
CURRAHEE · APR 13, 2021
Sandbags and a few tests at Currahee
Currahee (April 13, 2021) The term Currahee, as suggested by Site Q, Divac, references a Cherokee word meaning “Stand alone together.” This is the motto of the 506th Infantry Regiment of the 101st Airborne Division made…
APR 12, 2021
Introducing Q-Source at Quagmire
YHC took the reins at Quagmire for a science experiment after listening to the roundtable podcast last week with Short Circuit and Stinger talking Q-Source. I really enjoyed the substantive portion of the 43 feet where…
SLOW BURN · MAR 26, 2021
Lots of Words of Wisdom
Six men showed up on this stormy morning. The workout was in doubt with a number of lightning strikes in the distance, but as we approached the launch time, the storm dissipated. We began with a short jog around the…
BUSHWOOD · FEB 24, 2021
Bushwood Board of Bother
https://youtu.be/F6GT4PJDgbI Six men joined YHC for a “Bushwood Board of Bother” on this cool Wednesday morning. Here’s what we did: The Thang - Short Mosey - 10 SSHs (IC) - 10 Imperial Walkers (IC) - 10 Windmills (IC)…