backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
1,991 backblasts mention “Repeat”
OCT 13, 2016
Yasso Fast
Disclaimer: The only thing faster than Mary Lou on the track is you reading this BB. 9 PAX showed for some speed work and weren't disappointed. The Thang Yasso 800s - Do 2 Laps (800m) with a target equivalent to what…
THE BALLROOM · OCT 11, 2016
Keep it Simple
16 men enjoyed absolutely perfect weather conditions on a Tuesday morning at the Ballroom. Here is what they did. The Thang: Make a 4 x 4 formation and start with a dynamic warmup of arm stretches, back stretches, and…
OCT 11, 2016
Monday Night Football Fill-In Q
A late night IM from Jekyll (got tickets to the "Big" game) got YHC ready to return to the Buffet of Pain at the Golden Corral. With a throwback Q this past Saturday with Senator for the 3rd year anniversary at…
OCT 7, 2016
Hitting the Jackpot
3 PAX said a big "screw you" to the weather and posted at The Hive for some solid Kettlebell action. Weather - 60ish with a nice little drizzle. The Thang Mosey around the parking lot with some Butt kicks, high knees…
OCT 6, 2016
A Date With Cindy
A Date With Cindy 12 unsuspecting PAX showed up for a date with CC (Cindy Cinderblock) at WEP early this morning. The Thang One drill bit lap around the park with Cindy in tow. 20 curls with 20 LBCs 20 rows with 20…
BLOCK PARTY · OCT 4, 2016
Q201 with a #BlockPartySermon
#BLUF = show up on-time, wear a watch, have a plan (weinke), lead, use your outdoor voice, show some energy, and understand the importance of a well run #COT Conditions were perfect, 68 degrees and clear #disclaimer…
SEP 30, 2016
W3 THR33
Two men were bold enough to join me for a lovely morning date with their kettle bells. I did not have much time to develop a Weinke (I was given this honor <24hrs prior). Warmup - SSH x25 - Windmill x10 - Imperial…
VARSITY · SEP 30, 2016
Delta-ish Day at Varsity
What time is it? 0515? Yeah... I'm still writing stupid stuff on these cones, so just give me a second. Hey, can you help me carry all this heavy crap over to the pullup bars? Thanks, fellas, you're real gems... Yes, I…
SEP 29, 2016
Help the Next Gen Win
19 Pax posted to Laces In including 3 runners who were looking to get in 9 holes of running at the golf course. Weather With the recent start to Fall, the weather is quickly becoming perfect F3 weather. Soon, it will be…
BLOCK PARTY · SEP 27, 2016
Leaders lead in the present
13 pax posted to Block Party for their Tue AM #DRP and some Q tips on staying in the zone of HERE and NOW. No FNGs today, so after a Cliff Note version of the Disclaimer, the fun began. The Thang Warm up run to the…
VARSITY · SEP 23, 2016
Pax, Pullups and Sprints
The Pax slowly rolled in on this fine Friday and with 7 Pax in total ready to work I gave the disclaimer, modify as needed and I’m not a professional, we went after it. The thang... Mossy down to the lower school…
SEP 22, 2016
Dirty MacDuece with a side of Bear Crawls
8 Pax showed up to WEP a slightly damp morning ready to work. After a quick disclaimer we were off. The Thang: Mosey to Founders Bank for COP SSH, Imperial Walkers, Windmills, Squats, Alternating Shoulder Taps, Peter…
VARSITY · SEP 16, 2016
Rocky HIITs Varsity
10 PAX entered the ring ready for the bell. Unfortunately they were immediately punched in the face by Mr Pull up and his 10 friends. Double Suggestion: Whatever I suggest is merely a suggestion... Warm-up: Mosey around…
SEP 13, 2016
The Kettlebell Shart - the new dance craze at Iron Academy
Second time Q was a blast - had a great group of men Tues morning at the Iron Academy in Rock Hill. After some quick intros, we hit the field next door for a short warm-up: Warm-up (in cadence): side straddle hops x30…
RING OF FIRE · SEP 7, 2016
Shiny New Toys
Dark Helmet is to blame for this wienke. He left detailed instructions on how to find our newest tool to inflict pain upon us. With these blocks now in place, YHC had to get them quickly in the rotation. Knowing that we…
COLOSSEUM · SEP 6, 2016
Dirty Dozen for Dirty McDeuce
12 showed up on a nice warm morning at the Colosseum. Disclaimer given and off we went. Warmup laps that included knee pulls, high knees, toy soldiers, butt kicks and karoake. Circle up for COP 20 x SSH 15 x Windmills…
SLOW BURN · SEP 2, 2016
Holiday Weekend Slow Burn (ish)
Thursday I hit The Ranch after months of using the "Thursday is my off day" excuse. Turns out even old guys can modify at The Ranch and live through the workout. Thanks to Sir Topham Hat for throwing it down Thursday…
AUG 26, 2016
If a workout happens without burpees, did it really happen? The Swamp 8/26/2016
The Swamp is quickly becoming a 'Pick your Pain' AO. We had 27 HIMs show up for a variety of punishing activities. 11 for the Ruck, 3 for the run and the remaining 13 reluctantly followed YHC for a bootcamp beatdown…
AUG 23, 2016
Everyone Loves Sysiphus
16 Men showed up to enjoy what Tempo has to offer. It was one for the ages... The Thang: Sysiphus: - Find a Hill - Run 30 seconds up, then jog back down - Run 60 seconds up, then jog back down - Run 90 seconds up, then…
THE RANCH · AUG 18, 2016
9 HIM Men for Hills and Burpees at the Ranch
Mosey to the start of the long road leading to the Middle School. Performed exercises to move us toward the school with stops to complete other warm up activities. - SSH X50 - Toy Soldiers - Merkin X15 - 5 Burpees …
AUG 17, 2016
Leg Day at Run and Gun
It was all kinds of hot and humid at Run and Gun. Since i still have an injured wrist, I had loads of Leg Day plans. Most of them went out the window as soon as we started... here's what we actually did. The Thang Mosey…
AUG 17, 2016
Pass the Baton
It was a honor today to receive the hand-off from Zima for the Pantheon Q. Big shoes to fill. Before I met Zima through F3, he was known as the crazy neighbor with all of those Christmas lights in his yard! He's a great…
AUG 10, 2016
Olympic Swimming at the Pantheon - 8/10/2016
When Italian Job reached out looking for someone to pick up his Q at the Pantheon, I jumped at the chance. Having posted at the Pantheon several times, I knew the reputation and what the Pax expect, so had some trouble…
AUG 8, 2016
No name workout at Quagmire
I don't normally arrive too early to workouts so I got a little nervous when I pulled in early and there were no cars in the lot. Thankfully several PAX rolled up a few minutes later. Time to start so disclaimer was…