backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
566 backblasts mention “3D”
RING OF FIRE · OCT 1, 2025
Backblast! The Bert
WARMUP: Walking lap around the band parking lot THE THANG: 50 Burpees 5 yards Murder Bunnies, 95 yard Run 95 yard Run, 5 yard Redrum Bunnies 100 Push-Ups 10 yards Murder Bunnies, 90 yard Run 90 yard Run, 10 yard Redrum…
SNAKE PIT · SEP 30, 2025
Backblast! KB Complex
WARMUP: Grandpa Jacks SSH Windmills THE THANG: Each of the following rounds were performed AMRAP style for 9 minutes 5-5-5-5 - All single arm then switch 5 Rows 5 Deadlifts 5 Swings 5 Reverse Lunges 4-6-8-10 4 Pullovers…
THE YARD · SEP 27, 2025
Backblast! What to do on a bench or with a wall???
WARMUP: The regular exercises, all in cadence THE THANG: Various exercises using a bench and a wall, completed various rep counts, some in cadence and some oyo. Bench Work: Bulgarian Split Squats Taint Touch Squats Step…
KITCHEN SINK · SEP 24, 2025
Backblast! Improve VO2 max per Dr. Attia’s 4 by 4
WARMUP: - Down Dog with Calf stretch’s - Laying Pigeon L/R - Stabilizers L/R THE THANG: Go all out on workout sets and push yourself into Zone 5 - 4 minutes of Clusters x 4 minutes sandbag loaded walk. - 4 minutes of…
CURRAHEE · SEP 23, 2025
Backblast! FYF: The Red Rocket Chronicles
9 (or maybe 10 and I can't remember who the 10th was) found a safe space while Mark Nestel's dog microaggressed a bunch of them with his red Rocket at Currahee... - Ruby Slippers flew in 10 minutes early to be 5 minutes…
THE ARMORY · SEP 22, 2025
Backblast! Baker Mayfield is not Pence
WARMUP: SSH, merkins, squats, Broga THE THANG: Untraditional 11s. At first I wanted to go all the way through from 10 to 1, but YHC quickly realized I wouldn’t be able to make it so I modified as needed. We worked…
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…
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…
TRAINING GROUND · SEP 14, 2025
Backblast! Backblast of a Slacker!
WARMUP: Negative. THE THANG: 4 PAX & 2 Sandbags made their way to the Colosseum then back to 160 but not before walking backward with the sandbag up the hill. Yes, that hill. We then crossed 160 and made our way into…
KITCHEN SINK · SEP 10, 2025
Backblast! No one asks me to carry heavy things.
WARMUP: A variety of warmupy things. Maximus could have done windmills the whole time. THE THANG: Everyone carried a ruck or weight vest, sand bag and KB. Did. Big loop of the car line and then stopped in the parking…
CURRAHEE · SEP 9, 2025
Backblast! No Distance, Just Work
WARMUP: Ruck over to Trailhead Park playground. Slick: Windmills, Squats, Merkins THE THANG: 25 Step-Ups (ea leg), 5 Man Makers, 10 Curls Repeat 25 Step-Ups (ea leg), 5 Man Makers, 10 Simbas Repeat Ruck back to the rock…
THE ARMORY · SEP 8, 2025
Backblast! Bells of Fury
WARMUP: mosey round church. Shuffles, karaoke high knees butt kickers SSL, merkens yoga HW THE THANG: DORA - 100 reps Curls Goblet Squats Clean press Swings Sit Ups Halos Farmers Carry 50 yards and back Finale - 7 count…
KITCHEN SINK · SEP 3, 2025
Backblast! No Rep Count
Simple 4 Corner workout, 3 exercises at each cone, rep count started at 5. Original plan was to add 5 reps each lap, but a read a quote from Ali. “I don't count my sit-ups; I only start counting when it starts hurting…
SNAKE PIT · SEP 2, 2025
Backblast! The hammer of Thor
WARMUP: We got the party started with SSH, windmills, cherry pickers, low slow squats, merkins, and some stretching (hamstring and back). THE THANG: Today was pretty straight forward and kudos to the avenger Thor for…
THE YARD · AUG 30, 2025
Backblast! Partners, Light poles and Blimps
WARMUP: Mosey to the side of the school for exercises in cadence: Windmills Cherry pickers Imperial walkers Hillbilly walkers Seal jacks Side straddle hops THE THANG: part 1 - partner up and either people’s chair or…
FLIGHT PLAN · AUG 25, 2025
Backblast! Next exercise SSHops
It was a run thing to Brayden for loops. All didn’t die. Love messin with anchorman. :joy:
TRAINING GROUND · AUG 24, 2025
Backblast! Solid start to a Sunday
Rucked up and headed out down through gold hill schools and up past light poles to Walmart parking and left onto stonecrest. Turned around at 30min. Finished close to 3.8miles. Solid mumble chatter and fellowship …
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…
KITCHEN SINK · AUG 20, 2025
Backblast! Lifting heavy things
WARMUP: SSH, Imperial Walkers, MNC, Squats THE THANG: Ruck Carry, KB Swings, Squats, KB rows, Ruck merkin Ruck Cary, Team Dora, 200 KB Thrusters, 200 Curls, 300 deadlift Ruck Cary, 1 minute of overhead press, 1 minute…
SLOW BURN · AUG 15, 2025
Backblast! Sweatiest Broga
WARMUP: low slow squat x10, plank, upward dog, downward dog, shoulder taps, upward dog, downward dog, peter parkers, upward dog, downward dog, SSH x10 THE THANG: 6 cones set up in a circle - pax and a partner head to a…
AUG 14, 2025
Backblast! Rain Was Right On Time
WARMUP: Run To Business 21 THE THANG: Thought we would have a dry morning but Mother Nature had heavy rain in store for us. It started pouring exactly at 0515 and lasted to about COT. Some pole dancing was on tap for my…
AMERICAN JACKAL · AUG 11, 2025
Backblast! Sandbag Racing
WARMUP: ssh, burpees, low slow squat, windmill THE THANG: PAX divide into 2 teams with a 60lb sandbag each team. Mosey to football field. Race #1: PAX do 5 merkins every 10 yards. One PAX does sandbag throw for 10…
THE ARMORY · AUG 11, 2025
Backblast! AMRAP 4 Autism Preview
WARMUP: Some THE THANG: AMRAP: 400m partner run 31 KB Squats 69 KB swings 31 OH press 69 OH DB stationary lunges 31 burpees MARY: A little ANNOUNCEMENTS: Newsletter COT: Best part. “Marriage isn’t meant for our…
DAWN PATROL · AUG 7, 2025
Backblast! DJ’s & Who Sings this?
WARMUP: Provided by the Site Q, YHC running late from S2S THE THANG: Circuit of Movements with 10 Reps each - Monkey Humpers - Shoulder Taps - SSH - LBC’s - Kettle Bell Swing - Over the Shoulder Sand Bag Toss - Flutter…