backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
5,623 backblasts mention “MP”
AUG 6, 2024
Backblast! Anyway but the stinky dumpsters
WARMUP: We did dynamic warm up Some moseys some wall work and then back to main parking lot THE THANG: 9 lanes 10 Merkins, 20 Squats, 30 LBCs at top of each lane run to next one MARY: Plank on curb PAX bear crawl to…
AUG 5, 2024
Backblast! Cindy, she’s my friend
WARMUP: Hold plank while we remember SSgt TJ Dudley THE THANG: Murph-ish style Dora, Cindy played a 3rd wheel the whole workout - 100 pulls up, high knees with Cindy overhead - 200 merks, farmers carry up the hill and…
THE YARD · AUG 3, 2024
Backblast! The Yard - 3 Aug 2024
WARMUP: We did. THE THANG: There was a lot of back and forth down the field and back with 6-inch holds and exercises and such. Threw in some burpees, and partner carries, and bear crawls. It's all Julie Andrews and my…
ALCATRAZ · AUG 3, 2024
Backblast! Ladder of Pain to escape Alcatraz?
After a thorough professional disclaimer of an unprofessional Q, YHC unleashed the "Ladder of Pain" Warmup: Quick mosey around the baseball field then back to the parking lot. The Thang: Parking lot was where we stayed…
AUG 2, 2024
Backblast! Going Off Campus
Nine booters and one runner did the hard thing this morning. 92% humidity and a real feel of 76 degrees added a little extra suck to the fun this morning. Here’s what we did. - 10 Imperial Walkers (IC) - 10 Moroccan…
VARSITY · AUG 2, 2024
Backblast! Rasslin’ Endorsed
WARMUP: Clam Chowder x5, Cherry Pickers, CC x4, Hillbilly Walkers, CC x 3, SSH, CC x 2, Imperial Squat Walkers, CC x 1, Bomb-Jacks most IC THE THANG: mix of solo & partner work R1: Fireman’s Drag end zone to end zone…
SLOW BURN · AUG 2, 2024
Backblast! Acceleration by Association
WARMUP: Yes, these are important THE THANG: Stolen from Old Bay: https://f3thefort.com/2024/02/02/countdown-from-50-bear-crawls/ Although I think Big Boys are dumb, so we did flutters instead Start on west side behind…
LAZARUS · AUG 1, 2024
Backblast! summer camp
WARMUP: Mosey to theater parking lot for COP (SSH, fast LSS, reverse lunges, moroccan night clubs, mountain climbers) THE THANG: Start with mini-4 corners with lunge walk and bear crawls in theater parking lot, mosey to…
THE COACH'S BOX · AUG 1, 2024
Backblast! LR Clowncar beatdown
WARMUP: Disclaimer brought to you by Slow Jams then an introduction to my fellow CO Q’s and the theme of the beatdown, Accountability, was explained and what that means to me. Followed by some in cadence exercises and…
THE RANCH · AUG 1, 2024
Backblast! Ranch with a side of Burpees
WARMUP: Yes - SSH, Rebel Merks, Mosey, Imperial Walkers, Cherry Pickers, Squats THE THANG: Ladder work with BombJax, Merks, WAM, Donk Kicks, Big Boys, Burpees, Squats. Partner 7s w Iron Mikes and BigBoys. MARY: 3 mins…
SOUL TO SOLE · AUG 1, 2024
Backblast! Do the Shuffle
WARMUP: Gave the usual intro and then we got after it. THE THANG: We toured the longer Kingsley loop and the rucks stayed on the whole time. Starting from COT we had our first 10min ruck interval, 5min rucking followed…
KITCHEN SINK · JUL 31, 2024
Backblast! Taking our Lumps
We had seven for a somewhat comfortable beatdown at the Sink this morning. Here’s what we did: - Standing stretches (left, right, center) - 10 Windmills (IC) - 10 Imperial Walkers (IC) - 10 Low Slow Squats (IC) Mosey to…
BUSHWOOD · JUL 31, 2024
Backblast! Bushwood
WARMUP: Wind Mill, Low slow squat, and Spider Merkins THE THANG: Warm- up Wind Mills, Low slow squats, Spider Merkins Run .25 Wind Sprints 10 Man-Makers Bear crawl and 3 Merkins Tire flip 4 times and 5 Merkins Tire flip…
RING OF FIRE · JUL 31, 2024
Backblast! (Insert something creative)
DISCLAIMER: disclaimed WARMUP: Mosey loop around parking lot, circle up near ROTC - 10 Windmills IC - 10 LSS IC - 10 Imperial Walkers IC - 10 Hillbilly Walkers IC - 10 MNCs IC - Yoga And since we were so close to the…
COLOSSEUM · JUL 30, 2024
Backblast! The Sweaty Loop
WARMUP: Moroccan night clubs, SSH, imperial walkers, broga THE THANG: running a half mile loop (of so) with 5 reps at a few pain station: merkins, big boys, squats, dips, lunge walks, and burpees. Each lap added 5 more…
SNAKE PIT · JUL 30, 2024
Backblast! Calf Blaster with Bells
WARMUP: MNCs, 5x Mike Tysons, Ch.Pickers, 4x M.T.s, Hillb-Walk, 3x MTs, Imp. Walk., 2x MTs, Windmills, 1x MT THE THANG: 3 stations (ran out of time for 4th). First = Solo.... 2nd/3rd = Partner 1. (at Fences): RDL's with…
THE BALLROOM · JUL 30, 2024
Backblast! Don’t let the old man in
WARMUP: static and dynamic stretching THE THANG: mosey to back parking lot 10/15/20 merkin/squats/abs 3 sets Mosey to back of school wall sits while pax moves across the line with lunge walk and broad jumps 11s jump…
BLOCK PARTY · JUL 30, 2024
Backblast! Went Looking For The Stamp...Found It
WARMUP: Run to the pharmacy, wait, run to the old Hardees, wait. THE THANG: Captain Thor (1 BBSU : 4 American Hammers-rt side counting = 10:40) and yes, we found the Stamp. Run to the Town Hall Bldg for a plank series…
SWEEP THE LEG · JUL 29, 2024
Backblast! Feather Duster your lower extremities f
WARMUP: This is Sweep, we don't really do that here. THE THANG: We ran around a Brayden loop and a Baxter loop and did a lot of burpees and stuff. MARY: No chicks ANNOUNCEMENTS: Read your newsletter COT: The 5th Core…
THE YARD · JUL 27, 2024
Backblast! BLIMPS, Rocks and Sprints
WARMUP: SSH IW Peter Parkers Parker Peters others I can't remember THE THANG Pt 1: 3-Corner BLIMPS Accumulator Round 1- 1 burpee at each corner Round 2 - 1 burpee, 2 Lunges at each corner Round 3 - 1 burpee, 2 Lunges, 3…
SLOW BURN · JUL 26, 2024
Backblast! Broga + stations
WARMUP: Broga x20 mins THE THANG: 10 stations, 30" each, jog ~20 yards to curb and back and proceed to next station #1 foam roll calves #2 cross-over dribble with basketball #3 jump rope #4 cross-over dribble with…
LAZARUS · JUL 25, 2024
Backblast! Silver Screen Sweat-Fest
VQ?: No WARMUP: MNC’s x 25 5 “Clam Chowders “ (10 ct/IC), Imp Walk, 4CCs, HillBillyWalkers, 3 CCs, ChPick, 2CCs, plank-Jack w/ Merkin (IC), 1 CC THE THANG: 7 laps around 3 Stations, 25 reps all exercises, MOT changes…
THE COACH'S BOX · JUL 25, 2024
Backblast! Simple but effective
WARMUP: Mosey a lap around band practice lot. Inch worm with merkin one side. Mosey one side. Lunge one side. Ten merkins in cadence. THE THANG: mosey to hill by the football stadium. Ten merkins. 7s up the hill to…
JUL 25, 2024
Backblast! Bubble of Hot Air
YHC was honored to Q at Minnow Pond and thankful to start the day with my brothers in F3. After reviewing previous backblasts, I noticed one from Spider-Man in 2023 which introduced a loop around town that I liked. I…