backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
3,840 backblasts mention “tim”
THE FORGE · WED JUN 24
Cindyrella
WARMUP: mosey around HT stopped for SSH, windmills, moroccan nightclubs, high knees, butt kickers, shuffle and karaoke. THE THANG: 3 rounds 12 reps with a cinder block Curls OH press Twisting deadlift - stand to the…
RING OF FIRE · WED JUN 24
Gam Guillotine Redux
This BB is going to be easy, at least for the workout part. In honor of the 10th anniversary of my first F3 workout – 6/29/2016 at Pantheon with Jekyll on Q – I decided to recreate his Q nearly verbatim. I was able to…
COLOSSEUM · TUE JUN 23
Wing it
WARMUP: SSH, Cherry picker, imperial walkers, windmill THE THANG: cocaine bear crawl, Jack Webb, 4 corner workouts, 11s MARY: no time ANNOUNCEMENTS: Fort mill care center, bethels, read newsletter COT: Circle of trust
BLOCK PARTY · TUE JUN 23
BlockPartyConvo
WARMUP: light jog THE THANG: take a tour around WEP and downtown while talking about life and our feelings. MARY: talking while running requires a tight core. Walker would have been proud. ANNOUNCEMENTS: COT: prayers…
CURRAHEE · TUE JUN 23
Day Of The Rangers Goruck Hero WOD
WARMUP: Mosey around parking lot High knees, Butt Kickers, Karaoke Left, Karaoke Right, Toy Soldiers, Shuffle Left, Shuffle Right THE THANG: Day of The Rangers Goruck Hero WOD Buy-In: 73 Sandbag Squats (30/20 Ib Ruck…
SNAKE PIT · TUE JUN 23
River Crossing
WARMUP: happy Gilmores (golf swings) Trunk twists Moroccan night clubs THE THANG: Buy In 10 swings 15 swings 25 swings 50 swings Running back complex 5 double cleans / 5 front Squats 4 double cleans / 4 front squats 3…
SWEEP THE LEG · MON JUN 22
Gin Blossoms on the Block
WARMUP: Something about the 5 core principles before launch THE THANG: Run to Allison Park. Every "STOP" sign 10 BBSU, 10 merkins, 10 squats At Allison Park, descend to do add 5 pull ups. Then head back and do the same…
RING OF FIRE · MON JUN 22
Murph Monday — 22JUN2026
14 on the EASTSIDE got Murph all over them at The Badger of Fire… QIC: YHC Pax: Shaq-a-Roni , Fishstix , Maximus , BONES , Grout , Time Machine , HarryCarry , Kaiser , Sunkist , Splinter , Eggo , Italian Job , Deep Dish…
THE YARD · SAT JUN 20
Track Theme
WARMUP: -Cherry Picker -Imperial Walker -Hillbilly -MC THE THANG: -4x100 with 4 pain stations -4x200 with 4 pain stations -4x800 with 4 pain stations MARY: -American Hammers -Should taps -Big boy sit-ups -Hello Dolly…
6@6 · SAT JUN 20
Where is Everyone?
WARMUP: Chatter THE THANG: 6 miles through downtown Ft Mill via 160 MARY: Nah ANNOUNCEMENTS: yes COT: Worth the Time
THE FORT · SAT JUN 20
Starfish
WARMUP: 20 SSH Mosey down the path to Harris Street Park / Basketball Court THE THANG: Starfish: on basketball court 20 Merkins on corner Run to center and do 2 burpees 20 Mountain Climbers Run to center and do 2…
LAZARUS · THU JUN 18
My AO (and region) VQ
WARMUP: SSH, Cherry Pickers, Imperial Walkers, Willie Mays Hayes, Good mornings THE THANG: Thang 1) Ran to the theater and rotated Hand Release Merkins, Dirkins, and Irkins in sets of 5, 10, and 15. Thang 2) moseyed…
RING OF FIRE · WED JUN 17
Zombified Q @ ROF
Coming back from a road trip late at night I managed approx 3 1/2 hours of sleep and found myself contemplating a 'no show' for my Q at ROF @ 4:30 in da morning. I recently had the honor of participating in our Greater…
SNAKE PIT · TUE JUN 16
Tesh’s bell workout 6/16
WARMUP: the usual THE THANG: 60 seconds on, 30 seconds off… 10 rounds of: 6 snatches, 10 swings, 2 burpees (w/ 2x merkin) Take a lap 10 more rounds… This time: 3 bent rows each side, 10 1-leg deadlift, some third item I…
SEABISCUIT · TUE JUN 16
Nothing else to do but run
WARMUP: hope you stretched before THE THANG: run to white rd and around the high school into Nims village. Hop on trail to white grove and back to cot on Dobys MARY: run ANNOUNCEMENTS: newsletter COT:
THE BALLROOM · TUE JUN 16
Room for Balls
The Thang: A little warm up and a jog to the track where some sort of Baxter Pineapple thing was going on. There were men, women, and children all exercising together… sketchy if you ask me… but then again, you didn't…
BLOCK PARTY · TUE JUN 16
First Rope
WARMUP: side straddle hops, cherry pickers, side lunges, temp merkins, runners stretch THE THANG: Mosey 3x10 - dips, Bulgarian squats, derkins, heels to heaven, and high plank Mosey Dora - 50 muscle ups, 100 jump…
RING OF FIRE · MON JUN 15
The Loredo
WARMUP: 20 SSH, 20, Hillbilly Walkers, Moroccan Nightclubs (or some version of that) THE THANG: The Thang We put our own spin on Loredo, kicking things off with the run: 6 Rounds for Time - 🏃 400-meter Run - 🦵 24 Squats…
THE FORGE · SAT JUN 13
Box of Crayons
WARMUP: 103 SSH, IW, HW, yoga THE THANG: Dina Dr back and forth 5 stops down and back Exercises in cadence each time Rd 1: 5 burpees each stop Rd 2: 10 big boys Rd 3: 15 jump squats Rd 4: 10 merkins (had to start…
THE COACH'S BOX · THU JUN 11
Grinder, Beast, & Gauntlet
WARMUP: No time to Warm up we, we had 30 minutes to get a good one in. THE THANG: 3 AMRAPs - 9 minutes each. For the 1st 2 rounds we moseyed 50 yards and back after performing the exercises. CIRCUIT 1: “The Grinder” …
SOUL TO SOLE · THU JUN 11
Super Mario -Flower Cup
WARMUP: no THE THANG: meandered the streets and parking lots of Kingsley. ~3.1miles MARY: where? ANNOUNCEMENTS: it’s summertime. Get out and post. Lean in to 2F and 3F. Lawn care @ Ft Mill Care Center COT: prayers for…
COCKPIT · WED JUN 10
Tour de Campus
Warmup (in cadence) Imperial Walkers, Cherry Pickers, Low Slow Squat, Big Boys, Plank Tour of Campus - Stop at locations: - 10 Merkins - 20 Squat - 30 Calf Raise - 40 LBC - Stop at Baseball Stadium - Throw the ball 20…
DAWN PATROL · TUE JUN 9
Don't Get Stuck In The Suck
WARMUP: A few exercises in the parking lot after letting the Birds fly free in honor of Super G, who missed out on this adventure due to work travel. THE THANG: The weinke featured 3 running options and a related…
BLOCK PARTY · TUE JUN 9
Block Party Pickup
WARMUP: Jog over to short wall for some of the basic opening warmup exercises, including: SSH, Hillbillies, Imperials, Windmills and Step-ups THE THANG: Over the years, I've gotten a little complacent when it comes to…