backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
736 backblasts mention “Bass”
THE BALLROOM · OCT 14, 2025
Backblast! Training the Neglected Muscle Groups
Another great day in the Gloom with my brothers from other mothers. An elite 8 toured the grounds targeting often neglected muscle groups. Here’s what we did. Warm Up - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC)…
FLIGHT PLAN · OCT 13, 2025
Backblast! Trails, Roads, Rucks
THE THANG: Road runners to Brayden, Ruckers in the BAX Bubble, & Trail Run tour of the Village. ANNOUNCEMENTS: Golf Tournament, Garbage Pickup, & F3Chester reminders COT: Prayers for DD and his M!
CLYDESDALES · OCT 8, 2025
Backblast! BoJangles Route
WARMUP: None THE THANG: Run route: Munn Rd to Harris Rd to 1st Street South to Doves Rd to Country Haven LN to Country Lodge Rd to Bojanles and back to COT . ~ 4miles loop MARY: ANNOUNCEMENTS: Newsletter COT: Closed in…
THE BALLROOM · OCT 7, 2025
Backblast! Broken doesn’t mean stop
WARMUP: With Bass on the mend, he still showed up to put in work and modified as needed. Smart man for knowing how much he can push as we needed his fellowship this morning. Started out with: SSH, windmills, cherry…
FLIGHT PLAN · OCT 6, 2025
Backblast! Ruck Club
We had 6 ruck club members and 5 runners which is a new ruck club historical marker. Thank you to all who made this accomplishment happen. Grateful to your dedication. Very specific running route instructions were given…
SOUL TO SOLE · OCT 2, 2025
Backblast! A Ruck with some silly stuff
WARMUP: Somewhere along the route we got in 10 Moroccan Nightclubs, 10 Imperial Walkers, 10 Grass-pickers THE THANG: Ruck to the bottom of the stairs by Mathnasium for a count to 50 squats, ruck up the stairs and back…
THE BALLROOM · SEP 30, 2025
Backblast! Fellowship at Ballroom
WARMUP: stretching and mobility THE THANG: 800meter run 50 dips 100 merkins 150 squats 800meter run MARY: core ANNOUNCEMENTS: COT: prayers for old bay co worker who suddenly passed away yesterday. For his wife and…
SLOW BURN · SEP 26, 2025
Backblast! A slice from Rosie
WARMUP: SSH, Windmill, Moroccan Nightclubs, Low slow squat, slow merkins, mosey THE THANG: AMRAP 20 Mins - 10 Merkins, 15 Squats, 20 Mtn Climbers, 10 lunges, Run 50m 8 minutes, Plank Jacks, BBS, CDD, start at 6 reps…
CLYDESDALES · SEP 24, 2025
Backblast! From Clydesdales to Clydesdales
WARMUP: THE THANG: We counted off and some ran and some rucked. Route was to circle around the Founders location where Clydesdales once called home. MARY: Nah ANNOUNCEMENTS: Convergence, golf tourney, CANNOLI RUN!, and…
THE BALLROOM · SEP 23, 2025
Backblast! Moderately Moderate
It was a beautiful morning in The Fort and the PAX were moderately fired up for a moderate beatdown. We did a quick warmup and we were off. We moseyed over to the bridge for a thing I like to call the bridge of moderate…
FLIGHT PLAN · SEP 22, 2025
Backblast! River District out and back
We ran and/or rucked to the River District and back.
SLOW BURN · SEP 19, 2025
Backblast! Non-Alcoholic Drinking Game F3 Workout
Soundtrack: Amazon Music Playlist (curated by Amazon Music) “REDISCOVER THE ‘80S: College Rock WARMUP: - Mosey a lap - Mountain Climbers - Big Boy Sit-ups - Imperial Walkers - Hillbilly Walkers - Windmills - LBC FLIP…
THE BALLROOM · SEP 16, 2025
Backblast! I like legs!
WARMUP: -windmill -ssh -imperial walkers -hillbilly walkers -yoga flow: fwd fold - down dog- plank-6” - updog Mosey around back Wall sit and take turns running stairs Lunge walk across bridge to flagpoles THE THANG…
FLIGHT PLAN · SEP 15, 2025
Backblast! 2 loops - fruit loops!
WARMUP: yes THE THANG: Loop 1 (2.5mi) L on 160 L on Sutton L on 6th Baxter L on Drayton Court YMCA trail back to the Y parking lot Shady Grove Crossing R on Market Loop 2 (1.2mi) L on 160 L on Sutton L on Clarke Elliot…
6@6 · SEP 13, 2025
Backblast! There and back again
WARMUP: a couple announcements and plenty of kibitzing THE THANG: munn to Harris through Sutton place to Sutton view into mason’s bend, did a little loop in there and the headed back Ruckers probably just walked where…
SEP 11, 2025
Backblast! Remember 9/11
WARMUP: THE THANG: partners up while partner 1 runs hill partner 2 does 9 burpees, 11 squat jacks, step ups until partner returns rinse and repeat for entire workout. Climbing stairs and being prepared for whatever…
CLYDESDALES · SEP 10, 2025
Backblast! Post BRR
THE THANG: run through Kingsley until you give up or have to get back to COT at 0600 ANNOUNCEMENTS: Invergence on Saturday COT: Lots of respectables, Wisdom abounds, take advantage
FLIGHT PLAN · SEP 9, 2025
Backblast! The 6 Rights make a Left Baxter Loop
WARMUP: THE THANG: Run 3.2 miles on large Baxter loop : Market R on Gardenia R on Morris Hunt R on Downing R on Berkshire R on Tuckerton R on Richard’s Crossing Back to COT MARY: ANNOUNCEMENTS: COT: fight or flight …
THE BALLROOM · SEP 9, 2025
Backblast! Coupon Collectors Anonymous
YHC provided the disclaimer and we got after it. Warm-Up: - Stretching (hams & calves) - Imperial Walkers - Mosey to the back wall → peoples chair with escalating 10-counts. The Thang: - Bear crawl halfway, lunge walk…
6@6 · SEP 6, 2025
Backblast! Winging it with accuracy
Went down munn to Harris up to 160 went to Grier and still for Alabama. Back to Panera with a loop through apartment complex. Right at 6miles. Not a professional.
VARSITY · SEP 5, 2025
Backblast! Fish Tales with Birdcage
We had 9 at varsity (2 for IronPAX, 1 proctor, and 6 for a Cindy beatdown. Here’s what we did: Warmup - 10 Low Slow Swuats - 10 Mountain Climbers - 10 Windmills Mosey to get a cinderblock - 10 Manmakers - 15 Curls - 20…
SLOW BURN · SEP 5, 2025
Backblast! 20 by 10’s at Slow Burn
Mosey warmup Exercises in cadence (20) followed by mode of transport, then 10 more IC, run back to starting point - merkins/lunge walk - Squats/bear crawl - Big boys/toy soldiers - Handrelease merkins/lunge walk …
AUG 31, 2025
Backblast! Fripp Island Ruck
WARMUP: THE THANG: Ruck Fripp Island 4.4miles MARY: ANNOUNCEMENTS: COT:
AUG 28, 2025
Backblast! substi-Q at the pond
My boy Poppins blew out his hammy doing something in the shower... sounds wild... so I figured PAX could chase me around for 45 minutes instead. Pledge at 5:14 brief disclaimer and LFG Out and back route up main street…