backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
833 backblasts mention “rad”
THE YARD · MAY 31, 2025
Backblast! Enter The Snake Pit Hurricane
12 pax entered the eye of the storm and got better. Welcome FNG’s Grogu and Binford! Suplex brought out FNG Binford because of tools or something along those lines. :clap: Rumbling Bald brought out his 2.0 FNK Grogu who…
RING OF FIRE · MAY 28, 2025
Backblast! Beat the deck #1
WARMUP: Quick warmup as we had a lot to cover. Cherry pickers and side straddle hops THE THANG: We had 9 cards face up and needed to guess higher or lower of any pile. Each card had a workout associated with it. You get…
DAWN PATROL · MAY 27, 2025
Backblast! The Wetter the Better
WARMUP: Brief COP and stretching by the bandshell THE THANG: We made our way around WEP stopping for fun in some traditional old school ways. From the path along 160 at the far end we Inch Wormed across the field…
MAY 27, 2025
Backblast! Autobahn Virgin Q
WARMUP: 15 Wind mill 15 Hill Billy walkers 15 cherry pickers 20 Squats 20 Merkins THE THANG Mosey to the back of Harris Teeter (HT) • “Cocaine Bear Crawl” (in groups of 3): 1 round of bear crawl per person Meanwhile…
DAWN PATROL · MAY 22, 2025
Backblast! Return of the buckets
Six young men enjoyed running thru Kingsley this morning, picking exercises out of three different buckets spread out around the campus. The required number of burpees was achieved and there was little complaining…
THE RANCH · MAY 22, 2025
Backblast! Partner workout with four corners
WARMUP: Overhead clap Windmill THE THANG: Partner workout -40 Burpees -60 Merkins - 80 Squats -100 LBCs -120 side straddle hops 4 Corners Round 1 - 30 reps Round 2 - 20 reps Round 3 - 10 reps Station 1 Burpees CDD Wind…
SOUL TO SOLE · MAY 22, 2025
Backblast! Dr. Izumi Tabata
WARMUP: THE THANG: TABATA ruck shuffle. 4:15 ruck pace , 45 sec run the whole time. We made our way down to the 9th grade wing of FMHS. Used the cinder blocks , rucks on and did 20 reps of OHP and Squats x 3 rounds…
CURRAHEE · MAY 20, 2025
Backblast! Over the hill and through the woods
WARMUP: Side straddle hop, cherry pickers, windmills. THE THANG: Ruck to pain station 1, (20) Ruck Curls, Ruck up halfway to the big hill, (20) Ruck Curl and Upright Rows, Ruck Up the Big Hill, add Calf raises to the…
BLOCK PARTY · MAY 20, 2025
Backblast! Fake playlistst band, real legs workout
WARMUP: Side straddle hops -Windmill, Merkin, Downward dogs, Honey Mooney, Mosey THE THANG: 3 - Exercises 20 Min = legs 3 stations 40s work, 20s rest / 3x Repeated exercises for 4 min, one minute rest thinking on…
MAY 20, 2025
Backblast! Shoulders and Shuffling
WARMUP: Disclaimer and light jog to the space between Walgreens and Jersey Mikes for COP THE THANG: COP (all in cadence): SSH x 25, Squat x 25, Mountain climber x 25, Freddie Merc x 20, LBC x 25, Windmill x 10, Diamond…
MAY 19, 2025
Backblast! Smokin Workout on 2 Honored Soldiers
Read about the 2 fallen soldiers Bradley and Bell, then stated the F3 Mission and 5 Core Principles. WARMUP: SSH, Windmill, Imperial Walkers, Moroccan NC, Strawberry Pickers THE THANG: Workout 1: Dedicated to Bradley: 3…
DAWN PATROL · MAY 13, 2025
Backblast! Old FM
3 was the count for ruck exploring an old FM neighborhood for the Tuesday 06:15 edition of Dawn Patrol. Looking forward to the Italian festival, and prayers for job searches, graduating students, and family…
THE ARMORY · MAY 12, 2025
Backblast! Soggy Armory Pits
WARMUP: Hammy stretches, Down-dog to calf stretches, Moroccan nightclubs, Side straddle hops THE THANG: Mosey with KB to the other side of the pond - 50 Calf Raises, Mosey w/ KB 40 yards across Parking Lot, 50 more Calf…
ALCATRAZ · MAY 10, 2025
Backblast! Boot camp or prison break!?
WARMUP: Toe touches, plank to down dog calf stretch, side straddle hop, the windmill THE THANG: - 50 walkin’ Merkins, - 2 miles ish of Tega Cay ups and downs, - move to fields - 50 calf raises then 50 yard bear crawl…
DAWN PATROL · MAY 8, 2025
Backblast! 4 corners
WARMUP: ran the loop pearls on a string style with SSHs and squats THE THANG: Four corners. We ran to the Sunbelt parking lot. The four corners were mountain climbers, Carolina Dry Docks, squats and merkins. We did an…
LAZARUS · MAY 8, 2025
Backblast! Back to School
We warmed up with the Motivator and then did some stretchy things. We moseyed around TJ the front of the theater where we went to school. Billy Madison inspired workout — 1 exercise 12 reps, for each grade. As we…
SNAKE PIT · MAY 6, 2025
Backblast! Snake pit Poker
WARMUP: side straddle hops, windmills, Broga, overhead claps, merkins THE THANG: poker :hearts: :diamonds: :clubs: :spades: multiple exercised based on what card you draw MARY: flutters, wheezy Jefferson, heel touches…
THE BALLROOM · MAY 6, 2025
Backblast! ?
THE THANG: We hit the turf field at PK Middle for some pick a ticket from the bucket running. Got in 2.5 miles all said and done. Great work and mumblechatter. All enjoyed. ANNOUNCEMENTS: Fogerty is your host for Adopt…
AMERICAN JACKAL · MAY 5, 2025
Backblast! Legs for lifts and curls for the girls
WARMUP: many side straddle hops and beautiful stretches THE THANG: legs first half, upper body second half, had to be there MARY: mother of Jesus ANNOUNCEMENTS: several events, read your newsletter COT: travel safety…
COLOSSEUM · APR 22, 2025
Backblast! What’s a Walkin’ Merkin!?
WARMUP: Side-straddle hop, Strawberry pickers, Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips THE THANG: - Run 1/2 Mile - around the MS…
AMERICAN JACKAL · APR 14, 2025
Backblast! Circuit of pain & impossible mile
WARMUP: - Moroccan night club - Imperial walker - Cherry picker THE THANG: Circuit of pain round 1 - 60s exercise with 20s rest - 12 stations - Dips - Merkin - Plank Jack - Mountain Climbers - Jump rope - Goblet Squats…
THE YARD · APR 12, 2025
Backblast! AC/DC - Get hype for my daughter's voll
Musical Soundtrack: AC/DC Live Album (1991) Released Oct 27, 1992, edited for brevity. See Amazon Playlist: “AC/DC Live F3 Workout 45 minutes” Warmup: - Mosey a lap - Side Straddle Hop - Heels to Heaven - Imperial…
THE FORT · APR 12, 2025
Backblast! Sweet and Spicy at The Fort
WARMUP: Peach Stand started us off with the warmup of SSH, Imperial Walkers, and possibly a few others gone from memory. THE THANG 1: PeachStand instructed Pax to pick a rock from the piles behind the amphitheater (and…
DAWN PATROL · APR 10, 2025
Backblast! Webb-o-rama 'til the Sun Rises
WARMUP: 10x SSH 10x Windmills 10x Imperial Walkers 10x Cherry Pickers 10x TRUE Sumo Squats THE THANG: 4 cones set up along path near the pond. On each cone were 2 exercises to be done in Jack Webb style (1:4 ratio) Cone…