backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
16 backblasts mention “Homer”
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…
COCKPIT · FRI APR 24
QvQ round 4 2026
River Rat: Pair up On cinder blocks 20 man makers Each swapping the 20 Sinister Kiss 20 big boys with block pass Pinch grip carry cinder block with your partner to the parking lot And back 20 overhead under leg passes…
KITCHEN SINK · DEC 24, 2025
Backblast! Peta Lite Beatdown
WARMUP: SSH, Imperial Storm Troopers, Hillbilly Walkers, Moroccan Nightclubs, Windmills THE THANG: upper body circuit of pain stations with sandbag carey in between MARY: LBCs, Freddie Mercury, Homer to Marge, American…
APR 2, 2025
Backblast! QvQ Finals
QvQvQvQ Suplex Gear Kodak Bootcamp (filling in for Hillian-DR) Socrates Kettlebell Beaker Running with Pain Stations (filling in for Spectre-DR/IR) Socrates won
MAR 19, 2025
Backblast! QvQ Week 3
QvQ 3D vs Socrates Socrates won
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…
MAR 13, 2024
QvQ Round 2
Slackblast: QvQ Round 2 DATE: 2024-03-13 AO: ao-joc Q: Band Camp Sparky PAX: Jester Pacman Zalinsky (F3 Rock Hill) River Rat Vuvuzela fishstix Kermit Grout Poppins JWOW Tinsel Badlands Slash Sprocket, Homer, Anchor Bar…
MAR 6, 2024
Q vs Q Week 1
Slackblast: Q vs Q Week 1 DATE: 2024-03-06 AO: ao-joc Q: River Rat Slapshot PAX: Pacman Sprocket JWOW Band Camp Slow Pitch Jester Zalinsky (F3 Rock Hill), JAG, Anchor Bar, Leo, Sousa, MapQuest, Sparky, Homer FNGs: 0…
THE HIVE · FEB 9, 2024
Hitting the Cycle
Slackblast: Hitting the Cycle DATE: 2024-02-09 AO: ao-the-hive Q: Crystal Lake PAX: Barkley Band Camp Conundrum Esso Drop Thrill Joe Lyons (F3 Long Duck) Rebound Rolloff Slash Tesh Time Machine Wooden Leg Sugarbug Grout…
OCT 12, 2022
Slackblast:
Slackblast: Rucktober sandbag exchange at the JOC DATE: 2022-10-12 AO: ao-joc Q: Olaf PAX: Sprocket River Rat, Homer, tombstone, rabbit, triad FNGs: 0 COUNT: 7 WARMUP: mosey around the parking lot loop THE THANG: we…
THE RANCH · JAN 10, 2019
Getting better with bricks
Great Morning at The Ranch on Thursday. 12 men came to get stronger and better. Theme of the month at The Ranch AO is Get Better. Jiffy (AO Q) leading the way here on themes. Asking the PAX, when you think of getting…
MAY 16, 2017
Be careful what you ask on Twitter
The evening before the workout I sent out a message on twitter asking who was the Q at Golden Corral for the Ruck WO. I quickly got a response back saying it was wide open just for me. Obviously I stepped up and took…
FEB 28, 2017
Back to burpees
11 Pax defied #cantore and the #fartsack by showing up to the buffet of pain at Golden Corral. @Whitelightning went down and I readily agreed to come out of the bullpen Dynamic warm up- 50 yard dash in between - SSH…
NOV 12, 2016
The CHOICE is yours as a NoCo Brother Crosses State Lines!
Today, I was graciously welcomed with open arms and ears by my fellow brothers across state lines. I was bestowed with the honor to Q WEP today and admittedly, I was a touch nervous. Not for the workout itself, but what…
SLOW BURN · NOV 4, 2016
CUBS WIN! CUBS WIN!! - How's that relate to a F3 workout???
What a week for being a baseball fan. One of the best 7 game series for a world series. It doesn't matter if you are/aren't a fan of the Cubs or Indians. But who isn't a Harry Carry or Bill Murray or Eddie Vedder fan?…
THE BALLROOM · JUL 5, 2016
premature 44
I was asked to Q a moderate AO - The Ballroom - this past weekend since I wasn't in Raleigh. So I jumped on the opportunity and immediately started to brainstorm on what to do and should there be a theme? Coming back…