backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
436 backblasts mention “Sugarbug”
THE BALLROOM · MAY 28, 2024
Backblast! Ab-Lab
VQ?: No WARMUP: Mosey THE THANG: Ab-Lab (Run a lap of the parking lot between each exercise) LBC x 100 Flutter Kick x 90 Freddie Mercury x 80 American Hammer x 70 Mountain Climber x 60 Reverse Crunch x 50 Big Boy x 40…
THE COACH'S BOX · MAY 23, 2024
Backblast! Shoulder exhaustion-complete
WARMUP: Mosey-warm-up 51 SSH THE THANG: Max shoulder reps 2:00 x2 each Merkins, Dips, CDD, Heels to heaven- ending with 50 yard sprints-NUR 50 and repeat x4 MARY: out of time ANNOUNCEMENTS: 3 events this summer COT…
RING OF FIRE · MAY 22, 2024
Backblast! Deck O'Pain
WARMUP: Windmills, Morrocan nightclubs, Imperial walkers and Hillbilly walkers...short mosey up to NaFo bench area. THE THANG: Deck O'Pain JOKERS= 10 BURPEES HEARTS= MERKINS DIAMONDS = SSH CLUBS= BIG BOYS SPADES = CDD…
COLOSSEUM · MAY 21, 2024
Backblast! Say it your birthday ?
WARMUP: Did hand full of exercises and then moseyed Hit the benches and did some dips, step ups, other stuff Did some shuffling, karaoke and jogging THE THANG: Down on football field 10 exercises Crawl bear 10 yards do…
THE ARMORY · MAY 20, 2024
Backblast! Smoked Heavy Picker Uppers
Reviewed the F3 Mission and Core Principles WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Merkins, and Strawberry Pickers THE THANG: Stage 1 = 100 Kettlebell Swings Stage 2 = Dora (Team up with a Partner): 50…
VARSITY · MAY 17, 2024
Backblast! Closing out the week in good form
WARMUP: windmills to start and various exercises in cadence while a few pax rolled in hot. THE THANG: mosey to the sugar creek elementary school back lot for rounds of 5’s 17’s and 23’s Set 1 - 5 rounds - 5 burpees, 17…
SOUL TO SOLE · MAY 16, 2024
Backblast! 6 Clean Shaven Men & Bearded Fellow
VQ?: No WARMUP: None, Disclaimer given THE THANG: We rucked towards Veterans Park to do a quality check on the Minnow Pond. 3.44 Miles MARY: None she was absent ANNOUNCEMENTS: Cannoli Run, Read Your newsletter, the…
RING OF FIRE · MAY 15, 2024
Backblast! The Work
WARMUP: SSH, Windmills, MNC THE THANG: Mile on the track 10 Burpees 10 Squats 10 Merkins 10 Big Boys Every 1/4 of a lap one of these exercises was done x4 = 1 Mile Then we went to the cinder block area and did 24 BLOCK…
CURRAHEE · MAY 14, 2024
Backblast! Moist Shovel Flag Transfer
Mist and drizzle at 0445 but it was raining hard at my house so I knew we were going to get wet. WARMUP: rucks off, yogging around parking lot and warm-a-rama including plank and various doggy-named stretches…
THE ARMORY · MAY 13, 2024
Backblast! Anybody got a shakeweight?
WARMUP: SSH, cherry pickers, windmills, arm circles forward, backward. Mosey around the parking lot THE THANG: 30 sec on 30 sec off- KB Swings Goblet squats RH row LH row RH merkin LH merkin RH clean and press LH clean…
RING OF FIRE · MAY 8, 2024
Backblast! F3 Baseball
WARMUP: MNC, Windmills, Mosey of various sorts THE THANG: F3 Baseball - Strike out 6 Merkins, All other outs 10 SSH, Walk Bear Crawl to next Base. Bases were Dips, Squats, LBC & Burpees. Wen through Texas v A's game…
BLOCK PARTY · MAY 7, 2024
Backblast! Slippery when wet
WARMUP: Run up to drug store, cross over and head back to parking lot in front of Springs. SSH Windmill Inch worm merkin Low slow squat Squat pulses THE THANG: Move up to the sidewalk to the garden with wall 3 rounds 5…
THE ARMORY · MAY 6, 2024
Backblast! Reversal of Aging Through F3
We reversed the aging process through short bursts of intense energy expenditure (three specific throwing bells exercises with a subsequent yog - soft j) followed by brief intervals of recovery (broga stretching)…
VARSITY · MAY 3, 2024
Backblast! Cindies ar Varsity
WARMUP: Some yogging and stretchy things to get loose. THE THANG: Grab a cindy and move over to main parking lot. Using the parking line rows completed the following: 20 one hand on block merkins, change hands on each…
SOUL TO SOLE · MAY 2, 2024
Backblast! Laps Around Kingsley
WARMUP: None… Forgot the Disclaimer too for what it’s worth… THE THANG: Laps around Kingsley stopping at the backside corners for 10 - Curls 10 - Overhead Presses 10 - Overhead Squats And 10 - Bent Over Rows 10 …
RING OF FIRE · MAY 1, 2024
Backblast! CMPD
WARMUP: Moroccan Night club Side straddle Hop THE THANG: workout with Cindy’s 15 Merkins, 50 Side straddle hops, 10 Man-Makers, 6 burpees. Between each set of exercises, carry cinder block down hill and return up hill…
THE ARMORY · APR 29, 2024
Backblast! Upgrade of Bandcamp's Tallawah KB Worko
WARMUP: upward<>downward dog variations and plank-type exercises (merkins, peter parkers, plank jacks, shoulder taps, etc) until core and shoulders could no longer endure the burn THE THANG: partner up rack KB on R…
SLOW BURN · APR 26, 2024
Backblast! Moderate Manion
Found out this morning that there are some differing opinions of what a moderate AO means... WARMUP: Disclaim and mosey between Vape shop and Empire. Circle up for SSH, shoulder taps, merkins, mtn climbers all in…
SOUL TO SOLE · APR 25, 2024
Backblast! What for?
WARMUP: THE THANG: 3.25mi: Panera up Munn road to FMHS main office, back with a loop around LPL and Founders MARY: ANNOUNCEMENTS: COT:
CLYDESDALES · APR 24, 2024
Backblast! The Kingsley Loop LB style
VQ?: No WARMUP: None THE THANG: Kingsley loop as published in the preblast MARY: Never showed ANNOUNCEMENTS: - trash pickup 4/27 - Rock hill convergence 5/4 - Jaeger 5/11 - Cannoli Run 5/18 COT: Marriages Mental health…
COLOSSEUM · APR 23, 2024
Backblast! AKA 2024 at the Colosseum
WARMUP: mosey, dynamic warm-up including high knees, butt kicks, lunges, side lunges, etc dynamic planks and upward<>downward dogs THE THANG: groups of 4 and 5 station 1: bulgarian L 30", bulgarian R 30", 30" rest…
THE ARMORY · APR 22, 2024
Backblast! 300 is the count
WARMUP: SSH, Windmills, Cherry pickers, merkins THE THANG: Partner work: count is 300; Big Boys, Chest Press, one arm overhead press, 100 count tricep extensions & LBC’s MARY: no time ANNOUNCEMENTS: HIM Camp, read your…
THE HIVE · APR 19, 2024
Backblast! Smokin Kettlebells AKA5
Review F3 mission statement and core principles WARMUP: SSH, Windmills, Morrocon NC, Strawberry Pickers, and Broga Stretches THE THANG: Stage 1: 100 kettlebell swings OYO Stage 2: 5 rounds of hill work at football…
SOUL TO SOLE · APR 18, 2024
Backblast! Man Up
WARMUP: THE THANG: Ruck from Kingsley toward WEP, make a right on Jackson Street and follow all the way down to Harris Street, take Harris Street to Munn Road and make a right, follow Munn Road all the way back to RT…