backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
514 backblasts mention “Shield”
RING OF FIRE · OCT 30, 2024
Backblast! The Big 4-2 Birthday Beatdown
After it was announced that there was an FNG, I felt like I had to be a little more through on our disclaimers, especially with the Nations Leader there. So, disclaimers and 5 core principals were given to help the FNG…
OCT 28, 2024
Backblast! The Donny & Birt
This was my make-up Q for having missed 2 weeks prior for being DR. WARMUP: SSH, Merkins, Moroccan Nightclubs THE THANG: The Donny: U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st…
DAWN PATROL · OCT 24, 2024
Backblast! Shaking off the Q Dust
WARMUP: Mosey to Sunbelt parking lot for: Merkins (30), Side Straddle Hop (15), Windmill (10), Imperial Walker (10), Hillbilly Walker (10), then cross the parking lot with Lunge Walks, Standing Jumps, and more Lunge…
RING OF FIRE · OCT 23, 2024
Backblast! Upside down Pyramid
WARMUP: 15 SSH IC Mosey to drop off circle 10 Windmills IC 10 LSS IC Plank Warmup Stretch Mosey to pickup a Cindy THE THANG: Upside down Pyramid Do set of exercises and run down the hill. Complete exercise and run…
THE FORT · OCT 19, 2024
Backblast! Old school at the Fort
The Fort is where it all started…need I say more. For many of the Pax of the Fort, this was their first post and it set the tone their journey since that time. While the Fort has multiplied many times over since it…
VARSITY · OCT 18, 2024
Backblast! Heavy Ball Play
Mosey run Warm up SWIMLAPPs: all in cadence: SSH 15x, windmills 10x, Imperial Walkers 10x, Moroccan n/c 10x, low slow squats 10x, big arm circles 10x, peterparkers 10x, plank stretches (honeymooner/down dogs). Run…
RING OF FIRE · OCT 16, 2024
Backblast! The Grizzly
WARMUP: Parking Lot Mosey - Warmup at Stop sign 1. 20 SSH IC 2. 10 Windmill IC Parking Lot Mosey - Warmup at COT 3. 10 Imperial Walkers IC 4. 10 Hillbilly Walkers IC 5. Plank stretches, Honeymooner & Downward Dog (Heel…
RING OF FIRE · OCT 9, 2024
Backblast! Q school at The Ring of Fire ?
WARMUP: COP with newer PAX taking turns counting in cadence Most closer to school for some more COP practicing cadence and exercise move commands Mosey to benches at main entrance 10 dips 10 derkins 10 step ups 2 rounds…
DAWN PATROL · OCT 8, 2024
Backblast! Can't Walk Away From Ego
WARMUP: The walk from the car to launch point THE THANG: Wandering ruck around FM discussing ego, our response when it's triggered by others, and who/what is helping us through current period of flux. Grateful to have…
SEP 30, 2024
Backblast! Honoring Hero Danny Dietz
WARMUP: (all in cadence) - SSH X20 - Merkins X10 - Peter Parkers X10 - Windmills X10 THE THANG: DIETZ (10 Rounds) - 5 Pull-ups - 15 KB Swings - 15 Merkins - Run 200m (ran to the speed bump after the cross-walk) Back to…
THE FORT · SEP 28, 2024
Backblast! Fort 12 Year Anniversary
THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane ANNOUNCEMENTS: NASA presented the…
SEP 25, 2024
Backblast! Week 3 Iron Pax
Week 3 Iron Pax
SEABISCUIT · SEP 24, 2024
Backblast! Why Break Tradition?
WARMUP: None needed THE THANG: Why break tradition. I've visited this AO a handful of times and on all but 1 occasion we ran Holbrook. Well, guess what we did this morning, run Holbrook. I would like to say thanks to my…
SEP 23, 2024
Backblast! BERT
WARMUP: THE THANG: 50 burpees 400 meter run, 100 merkins 400 meter run, 150 walking lunges 400 meter run, 200 squats 400 meter run, 150 walking lunges 400 meter run, 100 merkins 400 meter run, 50 burpess MARY…
SEP 18, 2024
Backblast! Week 2 Iron Pax
Week 2 Iron Pax
SEP 16, 2024
Backblast! 75mins, a little complexity, a lot of e
The image of the board will be used as the workout details but in case others want to use this, here are a few notes to consider: - Split the group if needed. - Predetermine a good distance for the Mode of…
SEP 11, 2024
Backblast! Week 1 Iron Pax
Week 1 IPX
SEP 9, 2024
Backblast! U.S. Marine Cpl. Albert Gettings - "Ber
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion…
VARSITY · SEP 6, 2024
Backblast! Full Throttle, Wide Open
WARMUP: SSH, low slow squats, flutters, Cherry pickers THE THANG: 3 stations, 25 reps at each one, 1st round: Chest press with Cindy, Merkins at the bottom of the hill, Big boys corner of the bottom lot. Bear Crawl last…
RING OF FIRE · AUG 28, 2024
Backblast! IronPAX week -1???
WARMUP: lots of stuff to get everyone loose THE THANG: Cindies at the bottom of the hill by elementary school. Called 11s on the hill with Manmakers at the bottom and Leg lifts over your head at the top while holding…
AUG 26, 2024
Backblast! Folds of Honor
WARMUP: Honored corporal Brock Buckner and the Folds of Honor Foundation. Got some work in with SSH, windmills, tappy taps, overhead claps, honey mooners, light merkins, etc THE THANG: pull up work at the bars, then…
VARSITY · AUG 23, 2024
Backblast! Block Party at the Varsity
Slow mosey until Skate or Die could catch up. Came in hot. Shuffles, karaoke, high knees, heels to butt, SSH, MNC, Windmills. 15 Derkins in cadence, 20 step ups on benches single count. Bear crawl around the benches…
RING OF FIRE · AUG 21, 2024
Backblast! Cha-Ching's Legacy
So, https://f3thefort.com/2020/01/17/black-diamond-at-the-one-word-convergence/, because they guy would lay ridiculous beatdowns. And there's just no need to reinvent the wheel. It's already round and works really well…
RING OF FIRE · AUG 14, 2024
Backblast! Band Practice at The Ring of Fire
Warm-up: SSH x30 - Merkin x10 - Windmills x10 - Run to the pull-up bars – 10 strict pullups with no step and not kipping. When you get to failure your partner can grab your feet and help you - Grab a coupon and head to…