backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
220 backblasts mention “Peta”
KITCHEN SINK · WED OCT 28
Monster Mash Beatdown
WARMUP: SSH, Moroccan Night Club, Arm Circles, Wrist Stretches for four arms, Strawberry Pickers. THE THANG: -Lower Body Squats Swings KB Reverse Lunges *Figure 8's -Upper Body Curls Merkins w/Bell Over Head Press *Over…
KITCHEN SINK · WED OCT 14
Gear at the Sink
WARMUP: Gear Carry THE THANG: Sandbag fun, KB fun MARY: Short and sweet ANNOUNCEMENTS: Read Newsletter COT: Prayers for children, marriages. Praises for health to exercises and the men of F3.
THE FORGE · FRI SEP 25
Forge!
Dojo was a no go so he handed the Q stick to me. Tired from two previous Qs this week, the plan was limited running and more strength training. Quick warm-up then we headed to The Wall for 3 rounds Erkins, dips, and…
CURRAHEE · WED SEP 23
Cool Breeze
WARMUP: SSH, Merkins, MNC THE THANG: PICK UP EVERYTHING and head to the front of the school at the crosswalk. 10 manmakers farmer’s carry coupon of your choice towards COT and stop at the other crosswalk. 10 OH Press…
KITCHEN SINK · WED SEP 16
Yup
Warm-ups began with some SSHs, WMs, IWs. Next, Partner exercise - partner 1 farmer carried sandbags around the small parking lot loop, partner 2 ran in the opposite direction and switched out when they met up. Two laps…
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 FORGE · FRI SEP 4
BRR warm up
WARMUP: Yog or jog. I dont know if I pronouncing this correctly. A lap around the parking lot. SSH Imperials Hillbillies Cherry pickers Windmills Peter Parker’s Parker Peter’s Plank it out! THE THANG: DORA 100 merkins…
KITCHEN SINK · WED SEP 2
The daily
WARMUP: - Mosey around the big loop - Mountain climbers - Windmills THE THANG: 10 second rests between sets 1 - Curls (12 reps x 3) 2 - Lying triceps extension (12 reps x 3) 3 - Overhead press (12 reps x 3) 4 - Side…
THE FORGE · FRI AUG 28
Lawn Ornament Weights
WARMUP: SSH / Cherry Pickers / 5 Windmills (crowd wasn't happy with the low quantity) / one lap around the lot dodging geysers. THE THANG: AMRAP CIRCUIT. 5 pairs of PAX. One pair leaves to do a lap with Cindys, Sandbags…
KITCHEN SINK · WED AUG 26
Sink Q First timer
WARMUP: Some short Moseys w/SSH, Imperials, and Hillbillies. THE THANG: 15’s - 1 round of 15 Dead Lifts/15 Upward Pulls/15 Curls 5x5x5 5 reps/5 exercises/5 rounds Manmakers Merkins Squats Presses Thrusters Repeat 15’s…
KITCHEN SINK · WED AUG 19
Sand bag shenanigans
WARMUP: briefly. We worked on merkins. THE THANG: With a partner: Partner A throws the bag, partner B does 4 burpees over the bag. Partner A continues throwing to end of the cones, partner B does 4 burpees every throw…
KITCHEN SINK · WED AUG 5
Start with Station #3
Last time I Q'd the Kitchen Sink we only used 1pc of gear. Needed to up my game for this Q to live up to the name Kitchen Sink, gotta bring more gear, so we used 3pcs. this go around - Ruck, SB, & KB. WARMUP: Started…
THE FORGE · FRI JUL 31
Taser!
WARMUP: SSH, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey to west side of parking lot (wall by first national. THE THANG: Thang 1: 7’s Merkins at the bottom of the “hill” (in parking lot )…
KITCHEN SINK · WED JUL 29
Carry the Load
10 men carried heavy things on a sweaty Wednesday morning at the Sink. Here’s what we did: Warm-up - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC) - Front Fold Stretch - Side Stretch Mosey to flag pole The Thang…
KITCHEN SINK · WED JUL 22
You Just Need A Sandbag....And Take It Around To Your Friends
WARMUP: A mere jog get loosened up. THE THANG: Hoist your sandbag to the carry position and make your way close to the flagpoles for the first of our several 60 x 60's. This is an exercise where you start with the 60lb…
THE FORGE · FRI JUL 17
Partners in the Gloom
WARMUP: little COP for warm up with 4-6 exercises and 1burpee for Slapshot THE THANG: Mosey to apartments and lunge 50 yards Mosey to Tiny Time day care for some DORA Lots of stops along the way for Monkey Humpers Mosey…
KITCHEN SINK · WED JUL 15
Did you bring your best?
WARMUP: Short mosey with rucks on. Arrive for warm up - rucks off Windmills I/C Cherry Pickers I/C Seal Jacks I/C Imperial Walkers I/C Merkins I/C Rucks on and mosey to the main event THE THANG: PAX did 7 rounds of the…
KITCHEN SINK · WED JUL 8
Simple and sweaty
I saw something online about how the 21-15-9 series was the most optimal workout routine so I decided to test it out. Quick disclaimer, light jog around the lot, some warm-up stretches, then pick up bags and move to…
THE FORGE · FRI JUL 3
250th Birthday Party
WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand…
KITCHEN SINK · WED JUL 1
Adjusted Weinke
WARMUP: THE THANG: carry heavy things around MARY: ANNOUNCEMENTS: COT:
THE FORGE · FRI JUN 26
Forged...for Sprinting
WARMUP: We charted a lap around the parking lot and completed a few warmup exercises. THE THANG: Before we took off, I asked the PAX to remember one thing. When the assignment is to run to a specific destination, do not…
KITCHEN SINK · WED JUN 24
Carl Lewis
Active stretching before and After is a HUGE MUST!!! WARMUP: Hillbilly walkers x10 Bend & Reach x5 Windmill x8 Slow jog 20yards of 1. High knees 2. Buttkicks 3. Walking worlds greatest stretch 4. Elephant walks 5…
KITCHEN SINK · WED JUN 17
The LOONEY
One full round and second one we missed the man makers and lunges :christmas_tree:TINSEL OUT:christmas_tree:
KITCHEN SINK · WED JUN 10
Sandbag workout #49
WARMUP: - Mosey around the parking loop - Down-dog to honeymooner - 10 Moroccan Nightclubs THE THANG: Movement with Sandbags: Various Exercises along the way - 49 Sandbag overhead lunges [49 steps] - 49 - 4ct flutter…