backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
318 backblasts mention “Tiller”
AMERICAN JACKAL · DEC 2, 2024
Backblast! Pain Board for the Win
WARMUP: SSH, Wind Mills, Cherry Pickers, Diamond Merkins THE THANG: Pain Board! MARY: Big boy sit-ups ANNOUNCEMENTS: Christmas Party, Christmas Eve PAX, check newsletter COT: prayers and praises
6@6 · NOV 30, 2024
Backblast! Freezing roads and trails
WARMUP: Run Roads or trails THE THANG: 5 PAX took the suggested 6mi road route and 3 PAX took a 9mi trail route. MARY: ANNOUNCEMENTS: COT:
AMERICAN JACKAL · NOV 26, 2024
Backblast! Pecks and Quads Cornucopia
WARMUP: mosey to lower parking lot. Tout soldiers, buttkickers and caraoke. Merkins, Mountain Climbers, Low slow squats and windmills THE THANG: mosey to stadium parking lot and do wind sprints at 50%, 75% and 100%…
SEABISCUIT · NOV 26, 2024
Backblast! CRHS Loops
WARMUP: A 2 Mile Pre Run THE THANG: Ran across the street to Dominion Ridge through the back of Forest Creek Middle. Took to the right through the basketball court, left on Whites Rd to Catawba Ridge High School. 2 laps…
LAZARUS · NOV 21, 2024
Backblast! Lazarus
Stretch, Running, Pain-station, Tire roll & 1Merkin WARMUP: Stretching, Running, THE THANG: Goose brought the car in HOT :hot_face: to start our F3 workout. Had four F3 members from the Waxhaw region. Mad Dog, Hot Yoga…
SEABISCUIT · NOV 19, 2024
Backblast! Tiller’s Gravity Defying Route
WARMUP: Run to Holbrook THE THANG: Rundown Holbrook MARY: Figure out how to get to COT without running uphill ANNOUNCEMENTS: Newsletter COT: 5th Core of Course
AMERICAN JACKAL · NOV 18, 2024
Backblast! Hybrid Theory
WARMUP: Run lap. Side Straddle Hop Windmill American Hammer Plank, remain in plank put right & then left arm in the air THE THANG: Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear…
6@6 · NOV 16, 2024
Backblast! 6@6
WARMUP: no THE THANG: running MARY: no ANNOUNCEMENTS: no COT: pre
LAZARUS · NOV 14, 2024
Backblast! 2 stations in the mist
WARMUP: SSHs, Cherry Pickers, Merkins, Windmills, Chatter. THE THANG: - mosey round to find cover - 2 alternating stations with pyramid format at each of 10,20,30,20,10 and mosey in between each station - Station 1: …
6@6 · NOV 9, 2024
Backblast! #Powered By BBQ & Bourbon
WARMUP: premature Name O Rama THE THANG: Pick your distance MARY: F3 is for Men Only ANNOUNCEMENTS: Read your newsletter COT: 12 Runners, 1 Rucker (YHC). Hey Kids: Stay In School and, next year, don’t volunteer to Q the…
SOUL TO SOLE · NOV 7, 2024
Backblast! Trails and roads
WARMUP: N/A THE THANG: go towards to Kingsley trail at ASG. Go back out at the horse barn entrance, take 160 back to Kingsley. Make a few stops along the way for squats, lunges, and Al Gores. 3 miles total. MARY…
SEABISCUIT · NOV 5, 2024
Backblast! Sea Biscuit...False Endex
WARMUP: Nope...got to run. THE THANG: L/T and onto N. Doby's. L/T White Grove then R/T White Bridge. L/T Nims Lake and run to the gravel then turn around and take the same path back to COT. However, this was a false…
THE HIVE · NOV 1, 2024
Backblast! Richard Simmons
WARMUP: imperial walker, LBC, squat, travolta, hillbilly walker, plank stuff, stationary toy soldier, dying cockroach, SSH THE THANG: 12 stations: curls, goblet squats, BB sits w/ bell up, swing, clean and press L/R…
LAZARUS · OCT 31, 2024
Backblast! Halloween House Party
WARMUP: Mosey to the back lot Side Straddle Hop x 25 Windmills x Most ever done Cherry Pickers x 10 Moroccan Night clubs x 10 Merkins x 10 THE THANG: High knees Lunges Nur sprints x 3 Karaoke The Pax pulled exercises…
BUSHWOOD · OCT 30, 2024
Backblast! Bushwood
Bushwood WARMUP: streches, yoga, and Merkins, moroccan nightclub, side, straddle hop THE THANG: Tiller was on Q, working hard on F3 motto, called on people during workouts to say motto out loud. Liberty Bibberty let out…
SEABISCUIT · OCT 29, 2024
Backblast! Mac attack
WARMUP: Ran out of parking lot THE THANG: looped to Banks Trail and back
LAZARUS · OCT 24, 2024
Backblast! Consistency and Contentment at Lazarus
WARMUP: Run to the movie theater parking lot With lots of mumblechatter in the background... SSH x 30 Windmills x 10 IW x 15 Merkins x 10 Mtn Climbers x 20 Low slow x 15 Dirty McDeuce WAM x 12 Lunges x 12 Big Boy x 12…
SEABISCUIT · OCT 22, 2024
Backblast! Incongruent
WARMUP: not much THE THANG: ran Dudley down to Thomas Knapp anytime you cut across Felts, you ran full out, the rest of the time around 75% MARY: naw, but we did a little yoga ANNOUNCEMENTS: newsletter COT: was held
6@6 · OCT 19, 2024
Backblast! 8@6@6@10-19
WARMUP: Espresso Martini THE THANG: running roads, running trails, fellowship walk, ruckers. That’s what we do @6@6. EVERY. WEEK. MARY: meeting with the Bobs ANNOUNCEMENTS: Eat you Wheaties COT: :the_horns:
LAZARUS · OCT 17, 2024
Backblast! A frosty morning for Rosie’s VQ
WARMUP: Mosey 5 minutes to the spot Side straddle Hop, Cherry Pickers, The Windmill, Moroccan Nightclubs, Merkins THE THANG: 30 yard Bear Crawl, 30 yard lunges, 3 reps each / 10 Burpees before each of 40 Merkins, 40…
BUSHWOOD · OCT 16, 2024
Backblast! Tour of the Bush with Tires and cindys
WARMUP: SSH, Mt Climbers, Burpees OYO, mosey to a different place around campus, Merkins, Plank, mosey to another location, LBCs, HBWs, ran to first station of the thang. THE THANG: Station 1: 20 BBSU, Station 2: 20…
SEABISCUIT · OCT 15, 2024
Backblast! Sprints and loops.
Ran a .55 loop around the shopping plaza. Pax would sprint .10 from one stop sign to another. Short Cool down sprint another .12 slightly longer cool down. Continue on the loop. All got plenty of miles in! :punch…
AMERICAN JACKAL · OCT 14, 2024
Backblast! Boot camp
Do 30 side straddle hops. Ran to the high school. Stop in the parking lot do lunge walks halfway down the parking spots, do 5 pushups, bear crawl the other half, do 5 burpees . Repeat back to the start. Split into…
6@6 · OCT 12, 2024
Backblast! Munn Road Route
WARMUP: THE THANG: Some ran trails and some ran pavement. The pavement route: Kingsley>Munn Rd> Harris St.> N.White > Jackson> Harris St> Munn Rd.>Kingsley MARY: ANNOUNCEMENTS: COT: Closed us out in prayer