backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
583 backblasts mention “Shady”
THE RANCH · APR 10, 2025
Backblast! Lots of Chatter at The Ranch
10 at ao-the-ranch Lap around the front of the school for warm-ups. Lots of chatter so we had some burpees thrown in for good measure. Next, we traveled to the other school entrance Dora - partner 1 performed exercises…
THE FORT · APR 5, 2025
Backblast! AKA - the tour continues
WARMUP: Mosey to the swing & do an exercise In c cadence all the way around the park - 9 stations, 9 exercises - .6 miles. Warmup complete THE THANG: At the hill behind the restroom building - 10 squats at the bottom…
LAZARUS · APR 3, 2025
Backblast! Believe it or Not….He’s Alive and well!
WARMUP: transitional COP (Circle of Pain) Mosey about 150 yards and circle up 10 or so exercise moves 10-15 reps each In cadence THE THANG: Mosey to back of theatre and gather at bottom of lot Jacobs ladder or 7’s with…
VARSITY · MAR 28, 2025
Backblast! It was worth the drive
WARMUP: Olaf and YHC arrived to a lot of stretching and to Rumbling dressed in his 20 degree attire. It was almost 50 degrees outside but I guess he has the southern blood. Warmup consisted of: 1/4 mile jog or so, SSH…
SWEEP THE LEG · MAR 17, 2025
Backblast! Sweepblast
Q AT SWEEP THE LEG 031725 Run to top of Dam Rd - 17 merkins - 17 jump squats - 17 big boys Run to Stonecrest - 17 merkins - 17 jump squats - 17 big boys Run to roundabout - 17 merkins - 17 jump squats - 17 big boys Up…
THE HIVE · MAR 14, 2025
Backblast! 2025 - SLT Disruption
WARMUP: full crew in cadence 65ish SSH for the 65 dudes that were in the circle Imperial Walkers Hillbilly Walkers Peter Parker Split to boot camp and kettlebells THE THANG: Bootcamp: - Buy-in: 20 bomb jacks, 20 donkey…
KITCHEN SINK · MAR 12, 2025
Backblast! Strength in Motion, Buckets of Pain and
Pre-Workout Prep Pulled into the gloom at 4:45 AM—silent, still, and completely void of movement. With no one in sight, I set up three lanes with four stations each: • Cone 1: 5-gallon buckets filled with bricks for…
BLOCK PARTY · MAR 11, 2025
Backblast! Four Church Corners
WARMUP: SSH, IW, HW, Plank / Stretches THE THANG: Mosey up Main Street to Baptist Church Corner 1 - 30 Monkey Humpers Run to corner 2 Corner 2 - 30 Merkins Run to corner 3 - 30 squats Run to corner 4 Corner 4 - 30 LBC’s…
FLIGHT PLAN · MAR 10, 2025
Backblast! Just run in circles is all I said
WARMUP: gave the route of the big circle and the small circle. If you know you know and we had no FNGs so they knew. THE THANG: we ran in the circles MARY: none but everyone came back from running in circles…
ALCATRAZ · MAR 8, 2025
Backblast! Bring Your Wife to F3 Day
WARMUP: Shady led the Pax out of Runde Park to the circle at the end of Windward Drive for windmills, cherry pickers, yoga type back stretches,Peter Parkers and Parker Peters. The Pax then ran back to Runde and met up…
COLOSSEUM · MAR 4, 2025
Backblast! Gloom 3: Return of Fusion
WARMUP: We did THE THANG: We ran to the back of the school and got rocks and carried them around, and then we jumped over walls and stuff. MARY: No chicks. ANNOUNCEMENTS: Read your newsletter. COT: The 5th Core…
CURRAHEE · FEB 25, 2025
Backblast! Curahee
WARMUP: stretch, mobility THE THANG: rucks on move from point to point stopping every 3-4 min and completeing 10 squats, 10 merkins 30 second plank, 10 overhead presses. MARY: ANNOUNCEMENTS: Battlebot going away Q at…
FLIGHT PLAN · FEB 24, 2025
Backblast! Ruck>run
WARMUP: THE THANG: Run route = y trail then up 6th crossing to Sutton, left on Sutton, right on mills, left on gardenia, right on morris hunt, right on dowling, then up the hill in Berkshire, then back to start via…
6@6 · FEB 15, 2025
Backblast! Twister will be Q @6@6 every week
The Twister claims 26 is a record. The site Q confirmed. Also confirmed, a handful of guys showed to begin training for D2D WARMUP: Probably a lot of hugging THE THANG: running, with fly-bys at The Fort MARY: no…
KITCHEN SINK · FEB 12, 2025
Backblast! Loaded Failures up
WARMUP: Yea. A light mosey a few movements, like throwing the bags. THE THANG: Kitchen Sink: 10 Cleans 10 Back Squats 10 Manmakers 10 Rows Move with the bag, do it again. 10 Lateral Lunges 10 Squat Thrusters 10 Burpee…
COLOSSEUM · FEB 11, 2025
Backblast! Little push, little pull
WARMUP: Light rain was in the forecast and it was cold…so going to chalk those factors to the low numbers but Barkley and Farmers were not deterred. We did a quick lap by the elementary school along with the following…
6@6 · FEB 8, 2025
Backblast! Enter a workout title ... " .... "
WARMUP: no THE THANG: running MARY: there is no one here by that name ANNOUNCEMENTS: yes COT: yes
FEB 6, 2025
Backblast! I think you’ll be okay, they’re covered
The THANG: Holy schnikes, we had 18 PAX for a Tommy Boy quote run. We ran Massey, to Harris, to Audrey, to Main in a loop with Derkins, Dips, Clave Raises, CDDs, V-Ups, and Big Boys. We had runners and ruckers. COT: On…
CLYDESDALES · FEB 5, 2025
Backblast! Sam Smith or bust
WARMUP: none THE THANG: Munn to Harris to Sam Smith. Turn and go back or take Sutton through Baxter back to COT MARY: ANNOUNCEMENTS: COT:
BLOCK PARTY · FEB 4, 2025
Backblast! EMOM
WARMUP: SSHx20, Hillbilly Walker x 10, Imperial Walker x 10, Merkin IC x 10, Plank toe touches IC x 5 THE THANG: Ran up the hill Did the following exercises EMOM. - Run down and back up the hill EMOM for 10 min - 15…
THE FORT · FEB 1, 2025
Backblast! Chasing Amy, I mean Twister
WARMUP: 6 gathered, which was a great number, for a full 1 hour of party packed entertainment. Twister joined us to say hi as he terrains his 6@6, but before he got 75 yards away, we had a quick disclaimer and took off…
JAN 31, 2025
Backblast! Under the wire…damn you end of the mont
WARMUP: It’s Friday and warmer. Those are 2 plus signs. Guys showed up, another plus. I remembered the disclaimer and mission of F3, green light. We took off for a mosey in the parking lot and stopped after maybe 1/4…
6@6 · JAN 25, 2025
Backblast! Enter a workout title .... Blue53
WARMUP: no, it was cold THE THANG: mostly running MARY: Pusher .... coffee .... Freed To Lead ANNOUNCEMENTS: follow with D2DB COT: pre
THE BALLROOM · JAN 21, 2025
Backblast! Weighed Down
WARMUP: yea, this is important. did SSH for a while because Esso was late. He apparently "went to block party" and then remembered we were going to ballroom today. THE THANG: ran around exploring Found a 15 space…