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backblasts

Every workout’s write-up, newest first — straight from the Q’s backblast.

566 backblasts mention “3D”

THE ARMORY · AUG 4, 2025 Backblast! Do the work Q: Joe Lyons · 13 PAX WARMUP: SSH,Windmill, Cherry pickers etc THE THANG: Partner Dora, One works and one mosey with bell: Curls, Rows, Shoulder press, big boys, bench, a few more.... X 2 MARY: bo time ANNOUNCEMENTS: News letter COT: prayers… SLOW BURN · AUG 1, 2025 Backblast! Gen X'er Beatdown Q: Sprocket · 18 PAX WARMUP: All the classics THE THANG: Wall Sits Two Pax did 3 burpee broad jumps and lunge walked back to the wall. Repeat until all pax have gone. 2 Rounds 7's on the Hill Mountain Climber and Merkins In the Chick-fil-a… THE HIVE · AUG 1, 2025 Backblast! Sunny Delight Q: Sunkist · 12 PAX · +1 FNG WARMUP: SSH, Windmill, Downward Dog, Honeymooner, Runner Stretch KB Deadlifts and Swings Suitcase carry 1 lap around the parking lot THE THANG: 10 minute circuit: 1. Upright row x 10 2. Clean + press x10 (5 e/a) 3… JUL 31, 2025 Backblast! Multiples of 5 Q: Beaker · 32 PAX WARMUP: Mosey to Print Shop THE THANG: 5 pull-ups at the Print Shop. Run to parking lot at the corner of Williamson St and Watson St. for 10 merkins Down Williamson St hill to Fort Mill COG for 15 LBCs Up Academy St for… CURRAHEE · JUL 29, 2025 Backblast! Hulkamania Tribute Ruck Q: Suplex · 10 PAX · +1 FNG WARMUP: SAH, IW, Ch Pickers, Tag-Team Merkins THE THANG: interval timer – three minute RUCK, one minute AMRAP exercises some music was played… PLAYLIST Real American (3:30) • H – Heavy Ruck Presses (Gorilla Press) • U –… AMERICAN JACKAL · JUL 28, 2025 Backblast! Bear Crawl and Ode to Wilt Q: Goose · 7 PAX WARMUP: Motivator Imperial Walkers Hillbilly Walkers Windmills Arm Circles - front and back Michael Phelps Downward Dog Honeymooners Runner’s Stretch THE THANG: We moseyed down to the lower lot. Thang 1 Using the… THE ARMORY · JUL 28, 2025 Backblast! KB Suicides Q: Crystal Lake · 11 PAX WARMUP: - Moroccan nightclub - windmill - Imperial walkers Mosey w/out bell - 20 merkins on curb in cadence, mosey - 20 low slow squats, mosey to COT THE THANG: - Lunge in front of church - Count off by 3, set up for… THE RANCH · JUL 24, 2025 Backblast! Failure is where the story begins Q: Poppins · 5 PAX WARMUP: the usual suspects THE THANG: Jack Webb’s at the benches with step ups and Bulgarian split squats (4rounds) and then at the playground with merkins and pull-ups (7 rounds) So as Rainmaker asked during the… SOUL TO SOLE · JUL 24, 2025 Backblast! It has been a while... Q: Grassy Knoll · 10 PAX Inro and disclaimer. WARMUP: Walk to the circle and did all upper body warm ups rucks off. MNC, Non-discrpt produce pickers, windmills, Hillbilly Walkers, and Imperial Walkers. Rucks on and down the hill and back up… SEABISCUIT · JUL 22, 2025 Backblast! Lead from the 6 Q: 3D · 5 PAX We ran. Some of up more than others. JUL 22, 2025 Backblast! The NOT SO Sweaty Barry Q: Cake Boss · 35 PAX If I missed your name, feel free to edit it in.... The weather did not agree with us, but I hope everyone had a nice evening at The Barry (aka The Sweaty Barry). I'm really not sure how a person could not have a good… JUL 22, 2025 Backblast! Air Force Warfare Beatdown Q: Last Call · 8 PAX WARMUP: SSH-20, Imp/hillbilly walkers 15-each, Cherry Pickers 12, Burpees 5, downward dog and honeymooners 2. THE THANG: Al Carmichael 10-10 workout. Merkins, Squats, BB Sit-ups, Lunges, Flutter Kicks, Carolina Dry… THE ARMORY · JUL 21, 2025 Backblast! Swing Fest Q: Sprocket · 8 PAX WARMUP: Windmills, Produce Pickers, SSH, Merkins THE THANG: Workout#1 17 Swings 17 Crunches with KB 17 Sumo Squats Run a lap 4 Rounds Workout #2 200 KB swings 2 burpees every 2 minutes until the 200 reps are completed… SNAKE PIT · JUL 15, 2025 Backblast! Descending Ladder Sweatfest Q: Grout · 7 PAX WARMUP: 20 SSH, 10 Imperial Walkers, 10 Morrocan Nightclubs THE THANG: Round 1: 5 Man Makers 15 Flutters 15 Skull Crushers 15 Swings 15 Curls 20 Bent Rows 20 Lunges 20 Chest Press 20 Squats 25 Overhead Press Run 50… THE ARMORY · JUL 14, 2025 Backblast! Some % better is better than 0% Q: Cake Boss · 11 PAX WARMUP: Slow mosey Windmills Fruit pickers Slow squats Merkins THE THANG: Mosey to wall Dips Step ups Mosey to lower lot: 1. Kettlebell swings 2. Goblet Squats 3. Kettlebell overhead Push Press (Alternate arms each… SNAKE PIT · JUL 8, 2025 Backblast! KB DORA Q: 63 Bravo · 5 PAX WARMUP: Moroccan Night Club, Windmill, Cherry Pickers THE THANG: Clean & Press, Lunges, Goblet Squats, Overhead Press, American Hammer, Nur, Deadlift, Merkins, Overhead Carry, One Arm Row, Farmers Carry MARY: LBC… THE ARMORY · JUL 7, 2025 Backblast! Smoked Heavy Stogies Q: Cohiba · 14 PAX Warm-Up: SSH – 20 IC Windmills – 10 IC Imperial Walkers – 20 IC Moroccan Night Clubs – 20 IC Low Slow Squat – 10 IC Strawberry Pickers - 15 IC Main Thang: ? Circuit 1 – 3 Rounds: 10 KB Goblet Squats 10 KB Lawn Mower 10… DAWN PATROL · JUL 3, 2025 Backblast! Someone turned on the bacon smell Q: Shady · 8 PAX WARMUP: Gathered at the top of the heart of Kingsley with 8 HIMs ready to start their Thursday. Started out with SSH, windmills, cherry pickers, low slow squats, merkins, down dogs and some honeymooners. THE THANG… SOUL TO SOLE · JUL 3, 2025 Backblast! Swole Chicken with a Side of Mary Q: Pollo Hermano · 12 PAX Swole Chicken with a Side of Mary WARMUP: Ruck to lot behind Starbucks - SSH - CASBAH #2’s - CHERRY PICKERS THE THANG: - Ruck to the stairs up and down to the hotel for Irkins. - Ruck back to the amphitheater. More… SNAKE PIT · JUL 1, 2025 Backblast! We need tribute Q: 38 Special · 7 PAX WARMUP: quick mosey, SSH, and windmills Mumblechatter was strong during the warmup, one might say distracting, so we cut that short to get to lifting THE THANG: in each of four corners exercises were laid out for rounds… THE ARMORY · JUN 30, 2025 Backblast! Four Bald Corners Q: Rumbling Bald · 6 PAX WARMUP: SSH, Windmill, IW, stretches THE THANG: Corner 1 - 25 Merkins Corner 2 - 25 Squats Corner 3 - 25 LBC’s Corner 4 - 25 Monkey Humpers MARY: Yes, each called out ANNOUNCEMENTS: RYN COT: Always THE ARMORY · JUN 28, 2025 Backblast! Sore in all the Wrong Places Q: Gary Fike · 10 PAX WARMUP: IWx15, WMx15, HW x15 THE THANG: All number 25 unless otherwise noted 10 Burpees, Chest to Back Pullover, Back Lunge with Pass through, curl (15 each), Goblet Squat Right handed overhead carry to next station KB… DAWN PATROL · JUN 26, 2025 Backblast! Short Attention Span Theater Q: Band Camp · 9 PAX WARMUP: Yea, that's a good thing to do. We ran a bit first then: SSH, IW, HW, Parker Peter, Yoga, Peter Parker, Yoga, Mountain Climber, Yoga THE THANG: Island Hopping - all in cadence - 5 burpees - 10 merkins (down 1… SNAKE PIT · JUN 24, 2025 Backblast! ShovelFlag handoff at the Pit Q: Kielbasa · 16 PAX Board of pain 20 reps each exercise. Run the aisle between exercises. KB swings Shoulder press Skull crushers Curls Squats Big boy sit-ups