backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
5,612 backblasts mention “MP”
THE FORGE · FRI AUG 7
Old school hard work
WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care. THE THANG: DORA 100 merkins 200 big boys 300 SSH Run up hil to fire…
THE HIVE · FRI AUG 7
Hive suck fest
WARMUP: quick mosey, side straddle hops, merkins, low slow squats, swings. THE THANG: Quick ABC practice. 5 rounds each arm with 5 swings in between. 11s: Front rack squat & upright row 10 min 100 snatch test with a…
LAZARUS · THU AUG 6
BOMBS Away!
WARMUP: Warmupy things while waiting for Bobber THE THANG: B.O.M.B.S.-esque stuff. Partner up. One partner runs while other does first exercise of the round. Swap when partner returns. Round 1 Exercises: Burpees…
MINNOW POND · THU AUG 6
Link street on my heart
Written by DOAH in slack: [commentary by Band Camp] Heart Breakers: Cubbie and almost Crystal Lake, but he uncommitted sometime last night… The Thang: Route attached [was attached in slack, you could look up today's…
DAWN PATROL · THU AUG 6
It's not 'negative', its 'eccentric'
WARMUP: windmills, produce pickers then mosey to Kingsley Springs corner monsters, knee grabs, arm stretches to lakeside benches THE THANG: C.H.I.P.S. and Dips Complete 20 reps each of exercises, in cadence, followed by…
THE COACH'S BOX · THU AUG 6
Agility & Catharsis at CB
WARMUP: motivator (8), mosey 100 yd., imperial walker-IC, Nur to corner, cherry picke-IC, mosey 100 yards back, windmill-IC, Nur to rally point for Thang THE THANG: 5-Each/Nur back 1 foot Forward hop (R/L) 2 foot side…
RING OF FIRE · WED AUG 5
Return to Cinder
WARMUP: Moroccan Night Club, Imperial Walkers, Windmill, Strawberry Pickers, SSH THE THANG: Squats, Cinder swings, Reverse Lunges, Curls, Merkins, Over Head Press, Flutters, Simba's, Plank Pull Through, Burpee's, Plank…
KITCHEN SINK · WED AUG 5
Start with Station #3
Last time I Q'd the Kitchen Sink we only used 1pc of gear. Needed to up my game for this Q to live up to the name Kitchen Sink, gotta bring more gear, so we used 3pcs. this go around - Ruck, SB, & KB. WARMUP: Started…
Q SOURCE · WED AUG 5
Q3.5-Articulation
Link to text: https://f3nation.com/articulation The Q Source Statement: “Articulation is the second of the four Leadership Skills. It is the act of describing Vision to others so they can understand it.” The 3 Core…
COCKPIT · WED AUG 5
Soccer sprints
WARMUP: Moroccan night clubs Imperial walkers Low slow squat Plank Worlds greatest stretch Tempo merkins THE THANG: mosey to soccer field Exercise 1 Single leg RDL x10e Reverse lunge x10e Calf raises x20 90% length of…
THE BALLROOM · TUE AUG 4
Left Right Left…which way?
WARMUP: Stretch, SSH, Merks, Squats, HoneyMooner, Cherry Pickers. LBCs and a Mosey. THE THANG:Rinse and Repeat - bench work - Dips, Irkins. step Ups. Crazy 8s - with Squats and OH Claps in the middle. Finished up with 5…
SNAKE PIT · TUE AUG 4
Smoked Out the Snake from the Pit
Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC Mosey around parking lot The Thang: 1. Ladder Start at 5 reps, add +5 each round until 20, then work back down. Exercises: KB…
BLOCK PARTY · TUE AUG 4
Chance, Choice, and Scrotum Tunnels: The Memoirs a MILGA Man
It was a moist, humid morning. The message covered a fairly simple topic, Life. We delved into the topic of chance with the use of a coin flip. Winner named the activity and rep count. Things are at times (Most) out of…
DAWN PATROL · TUE AUG 4
Rome if you want to
Rome is the city of 7 hills. In Roman fashion, the Pax did 7 hill repeats on White St. WARMUP: Mosey out of WEP to first parking lot for SSH, Windmills, Cherry Pickahs. Mosey to upper parking lot near White St. doing…
SWEEP THE LEG · MON AUG 3
Tour d' Favorites
WARMUP: Run a bit in the Sweep parking lot then a few warm up exercises: 10 Lunges each leg, 10 Mountain Climbers I/C, 10 Carolina Dry Docks, 10 Mak Tar Jah THE THANG: The "theme" this morning, albeit unspoken, was to…
THE ARMORY · MON AUG 3
Bell Bonanza
Warmup and two dog dumps and we were off. Over to the parking lot for murder bunnies and swings/squats. Next was lunges with overhead press/curls. On to the wall for dips, Bulgarian Band Camp split squats, and irkins…
COCKPIT · MON AUG 3
Cinder blocks and street lights
WARMUP: -Moroccan nightclub -imperial walkers -cherry pickers -side straddle hop THE THANG: -at each light do squats, side straddle hop, merkins and LBCs- reps 2,4,6,8,10,12 -with cinder blocks -> 100 sit-ups with…
THE FORT · SAT AUG 1
Apollo Creed
WARMUP: SSH, Imperial Walkers, low slow squats, merkins THE THANG: There are 11 swings around the perimeter of the park. Starting from the parking lot, a tree near the handicap spots was used as the starting point…
ALCATRAZ · SAT AUG 1
Split Q
WARMUP: Run with butt kickers, high knees, toy soldiers and karaoke. Circle up- windmill, hill billys, imperial walkers, toe touch, produce picker, Merlin, Peter Parker, Parker Peter, runners lunge, crow. THE THANG…
THE YARD · SAT AUG 1
Not-erate Yard Work
WARMUP: 10 each - SSH - Moroccans - Cherry Pickers - Windmills - Flying Squirrels Mosey on track doing: - Butt kickers - High knees - Karaoke - Toy Soldier - Lunge - Burpee broad jumps (~10) - Bear crawl THE THANG: Goal…
THE HIVE · FRI JUL 31
Circle with sandbag run
WARMUP: 1. Side Straddle Hop 2. Moroccan night club 3. Wind Mill 4. Imperial walker 5. Cherry picker THE THANG: 1. Circle of exercise with sandbag run 1. Gorilla Rows 2. Man Makers 3. Goblet Squats 4. Flutter Kicks with…
THE FORGE · FRI JUL 31
Taser!
WARMUP: SSH, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey to west side of parking lot (wall by first national. THE THANG: Thang 1: 7’s Merkins at the bottom of the “hill” (in parking lot )…
SLOW BURN · FRI JUL 31
Tabata Workout - Slowburn
WARMUP: - 20 SSH - 10 Imperial Walkers each leg - 10 Hilbilly Walkers - 10 Windmill - 10 Cherry Pickers - 10 Arm Circles Forward + 10 Back - 10 Peter Parker’s each side - stretches from plank position: down dog…
LAZARUS · THU JUL 30
Back to School Bootcamp
WARMUP: Grandpa Jacks, Imperial Walkers, Moroccan Nightclubs, Windmills THE THANG: Moseyed to the front of the theater for class to begin. Each grade 1st through 12th were 12 reps, repeating each of the previous grades…