backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
566 backblasts mention “3D”
COCKPIT · WED OCT 28
Racing at the Pit
Always an honor and a privilege to lead my F3 brothers in a workout. Like to try and mix it up a bit for the PAX so I researched the backblasts for this AO. Reached out to the Site Q to inquire what kind of gear is…
SNAKE PIT · TUE OCT 27
Tea-Bell-ers, Gauntlets, & Glory Holes… Oh My!
Warmup - Quick… mosey to Gear setup Thang: Board of pain while waiting your turn for the Gauntlet: 1. 15 Cleans each side 2. 25 swings 3. 15 snatches each side 4. 25 Swings 5. 25 Curls (1 ct.) 6. 25 Swings 7. 10 RDL’s…
COCKPIT · MON OCT 26
Easy on the Shoulders, Not on the Legs
This is my birthday week, so I'm trying to Q all 5 days. #1 in the books! WARMUP: Windmills, stretching, Moroccan NCs and a mosey down behind the stadium and school. THE THANG: Lamppost-palooza. Run to the lamppost…
THE YARD · SAT OCT 24
Circle of Fun and Indian Run
WARMUP: THE THANG: - 12 station circle of fun 45 secs exercise 15 second rest - Indian run - 12 station circle of fun 45 secs exercise 15 second rest - Indian run - Dora MARY: ANNOUNCEMENTS: - 4 B's - Bethel - 401k run…
SNAKE PIT · TUE OCT 20
Shared burdens at snakepit
WARMUP: ssh, trunk twists, THE THANG: write down something that you are dealing with personally on one side of index card and an exercise on the other. Zip tie card to implement of woe. Grab heavy awkward stuff and ruck…
COCKPIT · MON OCT 19
Chilly Monday Bread Maker Beatdown
WARMUP: SSH,IW,Hillbilly, Cherry pickers, Runners stretch, Down dog THE THANG: Mosey to Forest Creek Football field. - 2 lengths of the field. Length 1: lunge walk 10 yards, Catalina wine mixers, increasing reps by 2…
COCKPIT · WED OCT 14
Egypt > Desert > Promised Land Bootcamp
WARMUP: We started with a mile around campus, fleeing Egypt with a few dynamic stretches along the way. Made sure to circle back for the six. Bonsai stepped up with some Side Straddle Hops while YHC went back for…
SNAKE PIT · TUE OCT 13
Virtual Insanity
Warmup Warmup lap Virtual insanity Lunges up Hold bell out and walk sideways across Lunge backwards Hold bell out and walk sideways across Finish when song is done Circuit Kettle bell swings Man makers Jump rope…
COCKPIT · MON OCT 12
2026.42 Cockpit
Running segments with a push (cinder block) on one end and legs on the other Merkins with recovery bear crawls Farmer carries with cindies And that's how 45 minutes goes by really fast.
COCKPIT · WED OCT 7
Running Season is Here
WARMUP: Mosey down hill behind school with various movements until reached the road loop at the bottom THE THANG: Running and exercises until finish First "mile" = Burpees followed by a lap, 4 total starting with 20…
FLIGHT PLAN · MON OCT 5
Morris Hunting
WARMUP: frowned upon at this AO THE THANG: head down Market until it changes names, keep going, turn right on Gardenia, turn right on Morris Hunt, hit the cul-du-sac and come back MARY: did a little yoga up till 0600…
COCKPIT · MON OCT 5
Viva La Libertad
WARMUP: SSHs, Hillbilly Walkers, Imperial Walkers, Moroccan Night Club, Cherry Pickers THE THANG: Sumo Deadlift High Pull, Blades of Glory, Bus Driver, Bent Over Row, Carolina Dry Docks, Plank, Back Widow, Flutter…
SOUL TO SOLE · THU OCT 1
Brawny
WARMUP: THE THANG: 3.4 miles Kingsley & Old Kingsley MARY: ANNOUNCEMENTS: COT:
BLOCK PARTY · TUE SEP 29
FORTeen Years
WARMUP: 14 Burpees THE THANG: Mosey to center of WEP Pax rotated into center based on year of 1st post (ie Class of 2026, 2025, 2024, etc). Varied exercises were performed by all including Burpees, Partner Derkins…
COCKPIT · MON SEP 28
Flight of the Mumblecheese
WARMUP: Short lap mosey. SSH, Windmills, IW, HW, Casbah #2s THE THANG: 3 rounds: Merkins, Squats, LBCs, CDDs, :flag-us:Hammers 3 rounds Burpees, :flag-us: Hammers, Lunges, Mountain Climers. Short lap mosey. AMRAP (not…
THE YARD · SAT SEP 26
Prime Time BOP
WARMUP: We did that THE THANG: Prime Time BOP MARY: None needed ANNOUNCEMENTS: Read your NL COT: STK!
SOUL TO SOLE · THU SEP 24
Rucking in the rain
WARMUP: We walked THE THANG: We walked MARY: No Mary ANNOUNCEMENTS: Bethel men's Shelter, Convergence COT: Prayers and Praises
COCKPIT · WED SEP 23
Q-School
WARMUP: Disclaimer and mosey down the hill to a warmup circle with the following exercises in cadence Windmills x 10 Cherry Pickers x 10 Imperial walkers x 10 5 burpees OYO Hillbilly Walkers x 10 4 burpees OYO Seal…
COCKPIT · MON SEP 21
Bert
WARMUP: Brief tour of our 0.25mi loop THE THANG: 50 burpees 400m run 100 merkins 400m rub 150 lunges 400m rub 200 squats 400m run 150 lunges 400m run 100 merkins 400m run 50 burpees I believe all pax made it through at…
SOUL TO SOLE · THU SEP 17
The Jaunt
WARMUP: THE THANG: ao-soul-to-sole — “The Jaunt” :school_satchel: Six PAX stepped into the gloom this morning for what YHC advertised as a simple little jaunt around Fort Mill. Apparently, “jaunt” has a very flexible…
COCKPIT · MON SEP 14
Victory Monday
WARMUP: SSH, Cherry Pickers, Side Lunge, tempo merkins into various broga moves THE THANG: 5 round EMOM with your Cindy Thrusters x10 Swings x15 Merkins x15 BentRowxGMxPress x10 Flutter kicks x20 Mosey for a bit, then…
SOUL TO SOLE · THU SEP 10
We’re going the distance !!!
N/A We are all Veterans WARMUP: None THE THANG: 🎒 SOUL TO SOLE BACKBLAST — GOING THE DISTANCE This morning the distinguished gentlemen of Soul to Sole gathered in the gloom for a little more than smiles and miles. YHC…
COCKPIT · WED SEP 9
Always identify the open bathroom
Immediately identified the open bathroom and ran towards it. Stopped for some stair steper rep counts otw. While I duced the pax did 100 200 300 of merkins, squat, lcbs. I entered mid squat. Then back to the top to play…
COCKPIT · MON SEP 7
Ring around the cockpit
WARMUP: Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Moroccan Night Clubs THE THANG: Stage 1: 10-Burpees, 10-Squat Jumps, 10 Big Boys_Run 25 yards_Repeat Above._Mozy to Stage 2 Stage 2: Bear…