backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
213 backblasts mention “Rebel”
MINNOW POND · THU JUL 23
We’re not worthy!
WARMUP: Moroccan night clubs, low slow squats THE THANG: The full zipper. Ascending burpee count starting at 1 each time you cross over Spring St. (1 then 2 then 3…). On the right side of the zipper 20 Fat Bastard sumo…
MINNOW POND · THU JUL 2
Straight Horseshoe
WARMUP: run THE THANG: 5 burpees every time @ bottom of Monroe white, 10 Merkins + 10 squats + 20 LBCs at the top of Monroe white and up at the old town hall building MARY: yeah ANNOUNCEMENTS: convergence COT:
MINNOW POND · THU MAY 21
Tour de Fort Mill
WARMUP: Mosey to Pharmacy Parking Lot SSH, Imperial Walkers, Hillbilly Walkers, Windmills THE THANG: Reverse Alabama Stops along the way... 20 Reverse Lunges 7 Burpees 15 Big Boys Down to Harris St Park. Indian Run up…
FLIGHT PLAN · NOV 17, 2025
Backblast! Disruption to the Status Quo at FP
Loops around Gardenia. Oof!
SOUL TO SOLE · APR 24, 2025
Backblast! Death by 18 wheeler
WARMUP: nope THE THANG: every 10 min do 20 squats and calve raises. Rucked to coaches box and picked up rainmaker and headed back to COT. MARY: nope ANNOUNCEMENTS: read newsletter COT: trash pickup, AMRAP for Autism…
THE BALLROOM · APR 15, 2025
Backblast! Rebel sighting
Rebel forgot how to do a backblast. :sunglasses:
THE BALLROOM · APR 1, 2025
Backblast! Not Many Fooled on April 1st.
Run to opposite side parking lot of school for Dynamic Warmup: - SSH x15 - IW (high) x15 => High Knee - Seal Jacks x15 - Windmills x10 => Butt Kickers - Merkins x10 - Dry Docks x10=> Shuffle L/R - Low Slow Squat x20 The…
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…
THE BALLROOM · OCT 29, 2024
Backblast! The Ballroom Nine
THE THANG: After a quick disclaimer, we moseyed to the track around the football field for COP: SSH x 10, windmill x 10, squat x 15, wide arm merkin x 7/hold/mountain climber x 15/hold/right-left arm-leg high. Hillbilly…
THE BALLROOM · OCT 22, 2024
Backblast! Guys don’t curtsy
Kept it simple, a little mosey warmup then did some crazy curtsy lunges. A lot of them. Butt was sore for days. Lots of leg exercises to help with running for later in week. We also did a good bit of an work. Finished…
THE BALLROOM · OCT 15, 2024
Backblast! Cindy is missing!!!
Did a warmup near shovel flag as we anticipated the arrival of our fearless Q. SSH, windmills, shoulder taps, Imperial Walkers and Peter Parker’s. Decided we would take a mosey down to the next stop for a few other…
SOUL TO SOLE · OCT 10, 2024
Backblast! Milton’s miles
Did a little broga to kick things off. Shared 1Cor. 6:18 Flee immorality... Headed to coaches box to harass the Pax. Had to circle back for Destiny cause of his walk and talk chew gum coordination :joy:. Went around…
THE BALLROOM · OCT 8, 2024
Backblast! Not all abs are in 6 packs
WARMUP: We did some SSH, some windmills, some imperial and hillbilly walkers, some Moroccan nightclubs and a few more SSH since I accidentally stopped early with the first set… THE THANG: Shuttle run style workout on…
THE BALLROOM · OCT 1, 2024
Backblast! Choose your running pain
8 enjoyed the return of the end zone buckets. At each football field end zone a bucket contained tickets of running pain. We ended up just over two miles of sprints, light jogs, fast jogs and a smidge of mall walking. A…
THE BALLROOM · SEP 24, 2024
Backblast! 11s or 12s who knows.
Anchorman had us doing 11s but ended up being 12e cause or math sux.
THE BALLROOM · SEP 10, 2024
Backblast! Dora North&South
DORA North and South. We did them all
SLOW BURN · AUG 23, 2024
Backblast! No garbage truck today
WARMUP: ssh, windmills, iw, hw all in cadence THE THANG: 4 corners around the empire pizza/ Persis building Corner 1: squats Bear crawl to corner 2 Corner 2: squats and big boys Run to corner 3 Corner 3: squats, big…
CLYDESDALES · AUG 21, 2024
Backblast! Brilliant Fashion
WARMUP: No THE THANG: munn to left on Harris, left on Jackson, left on 160 and back to cot. Add in more of needed MARY: Huh ANNOUNCEMENTS: Read your newsletter COT:
SLOW BURN · AUG 16, 2024
Backblast! Slowly Burning
WARMUP: stretching and Mosey to adjacent lot for IW, HW, merkins, SSH & Windmill THE THANG: Dora - 100 merkins, 200 squats 300 flutters. Injured my calf while running so had to audible to 2 sets of Jack Webb. 1st was…
THE BALLROOM · AUG 13, 2024
Backblast! Happy Birthday Fogerty
Moseyed toward back lot. Stopped for warm-up - IW - Hillbilly Walker - SSH - 53 for Fogerty BD - Merkin Moseyed to Cindy stack. 3 rounds 5 exercises Repa start with 10 and increase 5 each round. - OH lift - Tricep ext …
SLOW BURN · AUG 2, 2024
Backblast! Acceleration by Association
WARMUP: Yes, these are important THE THANG: Stolen from Old Bay: https://f3thefort.com/2024/02/02/countdown-from-50-bear-crawls/ Although I think Big Boys are dumb, so we did flutters instead Start on west side behind…
THE RANCH · AUG 1, 2024
Backblast! Ranch with a side of Burpees
WARMUP: Yes - SSH, Rebel Merks, Mosey, Imperial Walkers, Cherry Pickers, Squats THE THANG: Ladder work with BombJax, Merks, WAM, Donk Kicks, Big Boys, Burpees, Squats. Partner 7s w Iron Mikes and BigBoys. MARY: 3 mins…
THE BALLROOM · JUL 30, 2024
Backblast! Don’t let the old man in
WARMUP: static and dynamic stretching THE THANG: mosey to back parking lot 10/15/20 merkin/squats/abs 3 sets Mosey to back of school wall sits while pax moves across the line with lunge walk and broad jumps 11s jump…
VARSITY · JUL 26, 2024
Backblast! Varsity In the Humid Gloom
WARMUP: SSH, Merks, Windmill, Walkers Cherry Pickers, and a mosey. THE THANG: Crazy Eights w Bombjax and Merks, followed by a board of pain that offered up a lap around the playground and a Nur out and back. Board of…