backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
12 backblasts mention “Nemo”
LAZARUS · NOV 20, 2025
Backblast! Heavy burden
WARMUP: nice and slow. Windmill, cherry picker, imperial walker, SSH THE THANG: 4-station square. Pax distributed. Perform the prescribed exercises and REPEAT until the heavy carry station is done, then rotate. 1: Heavy…
LAZARUS · OCT 30, 2025
Backblast! GTL at the ramp
WARMUP: 25 SSH, 10 Cherry Pickers THE THANG: Mosey to the Parking Garage high knees, butt kickers, toy soldiers, karaoke Arrive at garage Hold plank and do low slow merkins until the 6 came in. Level 1: • 10 Low Slow…
SLOW BURN · MAR 15, 2024
4 Córner Draw
Slackblast: 4 Córner Draw DATE: 2024-03-15 AO: ao-slow-burn Q: Boogie Down PAX: Assassin Bass-o-Matic Cobra Kai Flounder Fogerty Fogerty Hurler Mark Nestel OldBay Peach Stand Sugar Daddy Twister, Nemo FNGs: 1 Nemo…
NOV 14, 2019
On Frozen Pond
I arrived a little before 5am to prepare for my Q since it was my first at the Minnow Pond. As it got closer to 5:10 am, I was worried I would be running solo since no one was around and the temperature was below 30…
APR 15, 2019
What's in Your Bucket?
9 men started their Easter Week off right on a cool morning (I was gonna bring my 2.0 this morning who turns 13 today but there was no luck getting him up). A couple guys showed up that were up late watching some TV…
DEC 8, 2018
Like clockwork at the Deep
Beautiful morning after a good night's DEEP sleep. No rain, no snow, dry ground (mostly). But had heard rumors of a double secret Lake Wylie major party being held Friday night, so was worried about DEEP attendance. Two…
DEC 3, 2018
12 Days of Misery (Christmas Workout)
6 posted today at the Crows Nest for a Christmas Themed Workout. The work out started with brief disclaimer then a mosey towards the poorly sensored street lights were we did some Low Slow Squats sprinkled in with some…
OCT 24, 2018
Forties for 40
Well today was the day... turning 40...why not take the Q today? I asked Bones for it months ago. There's nothing better than leading a group of men and friends at an F3 workout, especially on a birthday. I was really…
AUG 6, 2018
A Summer Reunion at Crow's Nest
Great way to start your week. 5:15 bootcamp with 95% humidity! We gathered up in the gloom and I was happy to see 10 guys join me for our Monday morning beat down. Two Ferns made his Crows Nest debut, Austin Powers…
APR 15, 2017
The Deep - Finished Projects and the Glory of it all!!
No matter how much marketing and selling and promoting like a WWE showdown there was nothing to draw the crowds out on an Easter Saturday. We probably should have converged like at Christmas and this will be on the…
BLOCK PARTY · MAR 21, 2017
He who has ears...
7 true Block Party faithful posted for pain with a mystery Q. The tweets went out Mon eve seeking insights and previews, and the pax were repaid with silence. Two reasons -- YHC has dropped Twitter off the phone for…
JAN 28, 2017
Burpees and Bear Crawls together...OH MY!!
3 Pre-ruckers and 1 Pre-runner headed to the Deep this morning to get a little extra credit in before the main event. 3 more joined in (including 1 FNG that Reborn EH'ed) after all the pre-fun. Standard FNG Disclaimer…