backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
279 backblasts mention “Warning Track”
THE COACH'S BOX · MAY 9, 2024
Backblast! Meeting Q1.12
WARMUP: yes THE THANG: string of pearls 5 merkins 5 lunges each leg 5 side lunges each side Some other work throw in 7 total decided to meet with a Q who was willing to take responsibility for the outcome including…
THE COACH'S BOX · MAY 2, 2024
Backblast! Positive Habit Transfer
WARMUP: Mosey to school entrance Merkins x20 Low Slow Squat x20 Imperial Walker x 25 THE THANG: Mosey to the hill at Hwy 21 Entrance 7s Merkins at the top Burpees at the bottom Cohiba handed out a tongue lashing to a…
THE COACH'S BOX · APR 25, 2024
Backblast! Coaches bring out the best
WARMUP: COP with some SSHs squats merkins, hilly billys and LBCs THE THANG: Mosey to FB stadium for pain station 1 Mosey to FM HS sign past tennis courts for pain station 2 Mosey to back of HS bus drop for pain station…
SWEEP THE LEG · APR 22, 2024
Backblast! The Hammer route w/traffic pain.
WARMUP: run around the parking lot stopping at 5 stations to do exercises and show the PAX the exercises and stations to follow for the rest of the work out. THE THANG: Five stations, 10 repeats per stations, with 5…
THE COACH'S BOX · APR 18, 2024
Backblast! Grinding through Mammon
COP Mosey to gym parking lot. Across the lot: - Bear Crawl for a segment - 10 Jump Squats - Lunge Walk for a segment - 10 Merkins Repeat Mosey to hill by the track Grab a stone. 5 minute AMRAP on the hill the top three…
KITCHEN SINK · APR 17, 2024
Backblast! Sink roulette deck of cards
17 eager and excited pax showed up. Some brought sand bags, some brought just their willing attitude which was quickly put on point upon the pile of sandbags awaiting them. After a quick run around the parking lot, a…
BLOCK PARTY · APR 16, 2024
Backblast! Unexpected
WARMUP: yep THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups. MARY: 50 flutters with slow merkins…
VARSITY · APR 12, 2024
Backblast! A Beatdown Unlike Any Other
Wanted to put together some fun as a tribute to Masters weekend. Pulled a few ideas from other regions in years past and put together a Masters themed weinke. Warmup Per typical golf warmup routine....very minimal…
APR 10, 2024
Backblast! Backblast! QvQvQvQ Finale 2024
WARMUP: River Rat led us in Side Straddle Hops and Windmills before taking off to the RV Lot THE THANG: Anchor Bar kicked things off: Starfish routine with coupon: 5 Manmakers Ex 1 - 30 Jump Squats Ex 2 - 30 American…
BLOCK PARTY · APR 9, 2024
Backblast! Cheese and Bear Shredder Block Party
VQ?: No Mentioned the core principles and mission of F3 WARMUP: Ran up the hill across the street of the AO to the parking lot and began the Warmup consisting of SSH, Windmills, Morrocon NC, Imperial Walkers, and…
SWEEP THE LEG · APR 8, 2024
Backblast! Play time is over
VQ?: No WARMUP: it’s sweep the leg. We did a burpee ladder instead on way to school drive. Starting with 1 worked our way up to 5 then back down performing the burpees at each light pole on way down Dave gibson, we also…
THE COACH'S BOX · APR 4, 2024
Backblast! A brick workout broke out in the midst
WARMUP: Took a lap around the COT parking lot performing karaoke, buttkickers, and highknees. Circled up close to my vehicle because we needed to grab some bricks. But, before each man grabbed his source of pain we…
RING OF FIRE · APR 3, 2024
Backblast! Ring Around the Parking Lot
WARMUP: Mosey and some other things THE THANG: Dora - one partner ran in one direction while the other farmer carried two Cindy’s the opposite direction. Connected with the partner and did two burpees, switched the run…
BLOCK PARTY · APR 2, 2024
Backblast! Groin Stretch
WARMUP: mosey to bank parking lot for SSH, WindMill, Peach Pickers, Imperial Walkers, groin stretch in cadence. THE THANG: Mosey to 1st Baptist for Dora - 100 Merkens mode of transportation bear crawl. - 150 Big Boys…
FLIGHT PLAN · APR 1, 2024
Backblast! Brayden Concourse
THE THANG: Run thru Baxter to Brayden for loop thru the hood, add a second loop up Brayden Pkwy if time allows.
THE FORT · MAR 30, 2024
Backblast! AO The Fort Shovel Flag Handoff
WARMUP: Motivators, Windmills, Cherry Pickers THE THANG: 1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch. 2. Crawl bear up…
MAR 29, 2024
Backblast! Get Right at Acceleration Project
13 Pax gathered for a downpainment prior to the Acceleration Project and to Get Right for the day. The goal is to grow in every area of your life, not necessarily by leaps and bounds, but inch by inch. The idea of…
THE ARMORY · MAR 25, 2024
Swinging into the week
Slackblast: Swinging into the week DATE: 2024-03-25 AO: ao-the-armory Q: Farmers Only PAX: Esso Slash Warning Track Rebound Sugarbug JWOW 3D Happy Hour Barkley Wooden Leg shower curtain Cubbie, Cornerstone…
MAR 22, 2024
Slackblast:
Slackblast: DewKesNee DATE: 2024-03-22 AO: ao-the-stockade Q: Warning Track PAX: Farmers Only Half Shell Slapshot SouptoNuts Slow Jams Peta Italian Job Grassy Knoll fishstix Olaf Mainframe FNGs: 0 COUNT: 12 WARMUP: Good…
THE COACH'S BOX · MAR 21, 2024
To the 50....and beyond
Slackblast: To the 50....and beyond DATE: 2024-03-21 AO: ao-the-coachs-box Q: Warning Track PAX: Cyclops darkhelmet Half Shell Skipper Escargot Slow Jams Maximus Cohiba Gears FNGs: 0 COUNT: 10 Nice morning for…
CLYDESDALES · MAR 20, 2024
We have options
Slackblast: We have options DATE: 2024-03-20 AO: ao-clydesdales Q: Rebound PAX: Rolloff Conundrum Spectre Sasquatch Bass-o-Matic Vuvuzela Warning Track Twister Jeremy Antall15 Wooden Leg Skipper Mainframe Slow Jams…
THE COACH'S BOX · MAR 14, 2024
Backblast! No talking = leadership opportunities…a
VQ?: No WARMUP: started things up with very little voice and the voice lasted about 2 min before going out. Got things going with SSH, low slow squat, merkins. I think that was about it because talking and calling…
COLOSSEUM · MAR 12, 2024
Slackblast:
Slackblast: That Veronica Vaughn DATE: 2024-03-12 AO: ao-colosseum Q: Warning Track PAX: Barkley Boogie Nights Farmers Only darkhelmet Rolloff Escargot Rebound Gears Full House Wooden Leg Crystal Lake, Whoops FNGs: 0…
MAR 11, 2024
It's Monday. It's Honey Badger Time.
Slackblast: It's Monday. It's Honey Badger Time. DATE: 2024-03-11 AO: ao-honey-badger Q: darkhelmet Farmers Only PAX: Boogie Down Portal Warning Track Shield Happy Hour Rolloff Über SouptoNuts Liberty Bibberty, Bounty…