backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
330 backblasts mention “Boogie Down”
DAWN PATROL · THU OCT 29
HIIT Workout
WARMUP (at the flag) - 20 Side Straddle Hops - 20 Windmills - 20 Butt Kickers - 20 Moroccan Night Clubs - 20 High Knees Run to the SBUX parking lot - 20 Big Boys - 20 Wacky Jacks (or SSH's) - 20 Walking Lunges - 20…
THE FORT · SAT OCT 24
Birthday Bash
32 Trips Around the Sun WARMUP: 32 Moroccan Night Clubs, 32 SSH. THE THANG: Stop 1: 4 Corners Parking Lot At each corner: 8 Merkins 8 Squats 8 LBCs 8 Mountain Climbers 32 reps per corner Jog between corners Stop 2…
THE YARD · SAT OCT 10
Moderate is just a word
WARMUP: mosey the parking lot- dynamic movements- SSH, iw, hw, arm circles (F/B), Peter parkers, parker peters THE THANG: mosey to side of school- 11s bomb jack- American hammers. brear crawl lunge walk length of front…
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!
THE BALLROOM · TUE SEP 22
Counting down from 100
WARMUP: Ran around the back of the school, stopping along the way for various warm-up COPs. THE THANG: Ran back and forth from one parking lot to another, doing each of these exercises. 100 Flutters 90 Squats 80…
THE YARD · SAT SEP 19
Recess Time
Disclaimer shared, The Yard Historian Minutes WARMUP: 10 of each: MNC Wind Mills Cherry Pickers Hillbilly Walkers Imperial Walkers THE THANG: 4 Recess games of Yesterday - Game 1 — Red Light, Green Light: Everyone lines…
DAWN PATROL · THU SEP 17
The longest mosey…..
WARMUP: Mosey down then up Kingsley Blvd. Merks, SSH, Nightclubs, LBCs, FreddieMercs, Squats and Burps THE THANG: 9s ( 2 exercises each side of parking lot) Merks/squats-Iron Mikes/OH claps. Board of pain ( 5 exercises…
THE BALLROOM · TUE SEP 15
A bridge to far
WARMUP: The usual suspects. THE THANG: mosey to benches in back for 10 dips/10 step ups 3 Rounds To b-ball court for lunge walks and a triple. 10 jump squats/10 CDD’s X 3. To BRIDGE for a BLIMPS type workout over the…
THE FORT · SAT SEP 12
You use your whole body so workout your whole body
WARMUP: SSH, cherry pickers, greatest stretch ever, down dog, honey mooners, mosey to big parking lot above old Pike building THE THANG: 4 corners each corner focused on a different muscle group and had various…
THE FORGE · FRI SEP 11
Rememberence
WARMUP: 9 exercises of 11 counts per started and ended with burpees THE THANG: Atempt to get 10 rounds of the following 34 step ups, 28 Merkins/derkins ors irkins, 18 big boy situps, bear crawl length of building. We…
THE BALLROOM · TUE SEP 8
The Hay is in the Barn
With several PAX getting ready to tackle the Blue Ridge Relay this Friday, today’s mission was simple: get moving without cashing any checks the legs need later this week. No heroics. No smoked quads. Save that…
THE FORT · TUE SEP 8
Saturday Fish Special
Warm-up, lap around the park. Five cones and cinder blocks were set up in the middle of the field. We began with a Dora style workout. Partner 1 - ran cupcakes between the cones while partner 2 began the cindy reps 100…
DAWN PATROL · THU SEP 3
Yellow Brick Road at Kingsley
Arrived early to grab a parking spot near COT because I brought some “battle buddies” for the PAX, two brick pavers for each man to carry during the workout. At first, they felt pretty light. But as the workout…
THE BALLROOM · TUE SEP 1
Running bootcamp
WARMUP: None THE THANG: We ran poles in the driveway at P Knoll. Turned a bootcamp into a modified LIIT. Ended up about 2 miles worth of running. MARY: Yes, including Peter Pointers ANNOUNCEMENTS: Bethel Shelter…
THE YARD · SAT AUG 29
Blame It On the Boogie!!
WARMUP: Cherry Pickers, Pidgeon Stretch, SSH, THE THANG: Indian Run 1/2 way through back of the school. Flying Squirrels, Mountain Climbers at the half way point. Turn back around to B'ball court. Each corner had a deck…
DAWN PATROL · THU AUG 27
Bucket list
WARMUP: The usual warmups with some clapping THE THANG: We moseyed around Kingsley and found three buckets that all had orders inside. Ran between each of them. All enjoyed immensely. MARY: There was Mary but I had to…
THE BALLROOM · TUE AUG 25
A comfortable August morning?!?
WARMUP: Mosey to behind the stadium via pedestrian bridge Hold plank until 6 arrived Exercises in cadence Windmills Cherry pickers Imperial walkers Hillbilly walkers Seal jacks Merkins Mountain climbers THE THANG: Mosey…
THE FORT · SAT AUG 22
Heavy Shiiiii
WARMUP: lap around the park. Stopped for some merkins, SSH and squats THE THANG: PAX cycled through 8 stations 1: 2x50 KB carry 2: 20 sandbag burpees 60lb 3: 20 hand release merkins, 20 squats, 20 big boys 4: 150lb ball…
DAWN PATROL · THU AUG 20
Every Second Counts
WARMUP: Blue took the reins and rocked his first leadership effort as a pax of The Fort! SSH, Windmill, Merkin, etc THE THANG: Pax moseyed to the parking garage at Sunbelt Rentals (The Forbidden Zone according to…
RING OF FIRE · WED AUG 19
Hot Potato
Started with a short run then: Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, peter parkers, plank stretches. Thang1: burpee relay: 5 burpees, run, 5 burpees, run, 5 burpees run, plank for six…
THE YARD · SAT AUG 15
Borrowed ideas of sweat
WARMUP: Mosey with SSH, Hillbiliies, Lo Slo Squats, Bonnie Blair’s THE THANG: 4 Corners with 5 Burpees in middle (plagiarized from Maximus The Fort Q a few weeks ago. 2 Rounds 15 Merkins 15 Jump Squats 15 Carolina Dry…
THE BALLROOM · TUE AUG 11
Gear Workout at The Ballroom
Have not attended the Ballroom in a while so browsed through backblasts to see what the guys at this sight have been doing for the past couple of months. Did not see any gear show up in the BBs, so thought I would…
THE YARD · SAT AUG 8
My Qshake Brings The Boys To The Yard
Mission of F3: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership. 5 Core Principles: 1. Free of charge 2. Open to all men 3. Held outdoors, rain or shine, heat or…
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…