backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
117 backblasts mention “Bing”
RING OF FIRE · MON AUG 24
Officer James “Capoot” workout
WARMUP: SSH Imperials Hilbilly Moroccan Night Clubs THE THANG: We were there to honor Officer James Capoot. of the Vallejo Police Department, who died Nov. 17, 2011, in the line of duty while chasing after an armed man…
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…
THE BALLROOM · TUE MAY 19
Post CSAUP FOMO
15 showed up for ao-the-ballroom for a not moderate (thanks to Barry Manilow for the motivation) as there were a handful of csaup-may-2026 participants this morning. - Honky Tonk is living in the current shadow of his…
THE COACH'S BOX · THU MAR 19
Backblast! Mental Health Battle
Warm-Up: Mosey lap around AO SSH – 20 IC Imperial Walkers – 15 IC Windmills – 10 IC Strawberry Pickers – 10 IC Mosey lap around AO with log Main Thang: Round 1: Cinder Strength Perform 3 rounds: (10, 15, 20 reps) Cinder…
DAWN PATROL · TUE JAN 20
Backblast! Clubbing in the Gloom
WARMUP: Mosey with some karaoke over to Town Hall side parking lot where we checked the SSH box and did some stretchy, warm up moves THE THANG: Ran to Millstone Park where we spent most of the affair, including burpees…
VARSITY · DEC 19, 2025
Backblast! Varsity has graduated to retirement
WARMUP: started out with a quick mosey, went into SSH then merkins, then more running and SSH and more merkins. Ran some more, then cherry pickers, and more merkins…also did some stretches. Ran over to pull up bars. THE…
THE FORT · DEC 6, 2025
Backblast! We Took the Long Route So No One Could
The PAX were asked a simple question before the work began: “What burdens are you carrying?” No answers required yet—just something to sit with. Opening Smoke Session Sprint up the hill, knock out 5 burpees, then run it…
LAZARUS · DEC 4, 2025
Backblast! 12 Days of an F3 Christmas
WARMUP: Grandpa Jacks, SSH, and some stretchy things then mosey to the front of the theater. THE THANG: This Beatdown was brought to you by everyone’s favorite Christmas Song, the 12 Days of Christmas. We went through…
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…
JUN 12, 2025
Backblast! What’s the Cadence
WARMUP: LOL. Just counted # of packets THE THANG: Jog to town of Fort Mill wall 15 Derkins in cadence, jog to WEP stage 20 LBCs in cadence, Jog a loop round WEP back to stage 25 Merkens in cadence, jog to Massy Hill 15…
BUSHWOOD · JUN 4, 2025
Backblast! Cross Pollination at Bushwood
WARMUP: IC: IW HW CP WM AST MC THE THANG: Mosey to side of AO and partner up. Catch Me If You Can to the covered walkway. Partner starts slowsying while other partner drops, 3 merkins then jailbreaks to partners and…
AMERICAN JACKAL · MAY 26, 2025
Backblast! Memorial Day at American Jackal
WARMUP: SsH, Imperial Walkers, Moroccan night clubs, Cherry picker, low slow squat THE THANG: 5 stations, we honored a fallen soldier to start each station. 5 minutes of work at each Station 1: Spc. Joseph Nurre…
THE FORT · MAY 24, 2025
Backblast! Crab Sack
Two Qs at The Fort Fishstix Q: Lap around the park stopping at each swing for warm - ups (SSHs, IWs, WMs, HBWs, MNCs). Stopped at the hill near the monument for a motified Dora. Both partners performed the standard…
AMERICAN JACKAL · APR 7, 2025
Backblast! A little B-ball practice at the America
WARMUP: 10 Moroccan Nightclubs, 10 Windmills, 10 Strawberry Pickers THE THANG: Line touches on the b-ball courts while partner practices grabbing rebounds (I.e. jumps) switch positions when partner returns from line…
THE BALLROOM · FEB 25, 2025
Backblast! Sweating with the oldies
WARMUP: SSH, windmill, but kickers, high knees, inch worm merkins on the field Bear crawl back across the bridge THE THANG: 7’s on the hill while nur up merkins at the top and big boy sit-ups at the bottom Moves over to…
THE FORT · FEB 1, 2025
Backblast! Chasing Amy, I mean Twister
WARMUP: 6 gathered, which was a great number, for a full 1 hour of party packed entertainment. Twister joined us to say hi as he terrains his 6@6, but before he got 75 yards away, we had a quick disclaimer and took off…
TRAINING GROUND · DEC 29, 2024
Backblast! Climbing stairs and walking backwards
WARMUP: THE THANG: brisk walk around Main Street with brief trip up and down stairs. Wandered towards the golf course, then back for some backwards hills at the 4 corners. Almost 3 miles MARY: ANNOUNCEMENTS: COT:
ALCATRAZ · DEC 14, 2024
Backblast! Bing was in town. It was a real good ti
Bing probably has a much more interesting version of all this, but suffice it to say, it was a good time. I went first half and Bing ended the hour. It's not going to be a great backblast, but it will capture the fact…
NOV 25, 2024
Backblast! Simple, but not easy
A frozen dozen met at The Honey Badger for a simple but not easy beatdown. Here’s what we did: - 10 Mountain Climbers (IC) - 10 Plank Jacks (IC) - 10 Alternating Shoulder Taps (IC) - Mosey to Track Capoot Hero WOD…
THE BALLROOM · NOV 12, 2024
Backblast! Lunge around the PKES Campus
Runners hit the track while Booters headed behind the track. WARMUP: SSH, Squats, MNCs, LBCs, Mtn. Climbers THE THANG: Light Pole Bingo. 5 Merkins then lunge walk to next pole & do 10 Bombjacks. Go back to the first…
OCT 11, 2024
Backblast! Yinzers! Where was everyone?
WARMUP: we did 45 minutes of wind mills. Drop the mic Okay okay, we started with wind mills, SSH, and LSS THE THANG: ran to Walgreens for 4 corners. 10 merkins, 20 LBCs, 30 squats, 40 flutters. 3 rounds. Mossy to Bare…
JUL 2, 2024
Backblast! Subbing to the oldies
WARMUP: no messing around and got right to business knowing mumblechatter would be strong. Mosey around parking lot and stopped for cherry pickers, windmills, low slow squat, merkins, imperial walkers. THE THANG: went…
BUSHWOOD · JUN 12, 2024
Backblast! Expanding Ladder
Humidity was decent this morning at Bushwood. 2 fellow pax joined with 1 4 legged friend for a expanding ladder. Ran to the bottom of the hill behind the stadium to begin. All cones were x 5 reps so at cone 1 it was 5…
APR 22, 2024
Backblast! AKA at The VA
WARMUP: Sasquatch led with a warm up as YHC was coming in hot. THE THANG: grabbing a few heavy things and in no particular order 20 hand release merkins 20 Sandbag over the shoulder tosses 20 zerker squats Farmer carry…