backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
22 backblasts mention “Red Wire”
AMERICAN JACKAL · FEB 3, 2025
Backblast! Hand off hut hut
Handoff to Rosie!
RING OF FIRE · JAN 15, 2025
Backblast! King of the Ring I
14 Kings at Ring of Fire this morning. - Battle Bot was the King of the Ring today. You may now bow to his magnificence. - Band Camp came in a not so close 2nd, but he did manage to outsprint me at the end and cause me…
AMERICAN JACKAL · DEC 2, 2024
Backblast! Pain Board for the Win
WARMUP: SSH, Wind Mills, Cherry Pickers, Diamond Merkins THE THANG: Pain Board! MARY: Big boy sit-ups ANNOUNCEMENTS: Christmas Party, Christmas Eve PAX, check newsletter COT: prayers and praises
BLOCK PARTY · NOV 20, 2024
Backblast! Seagrams and 7s
F3 block party 11/18/2024 Warmup: Windmill Cherry picker Imperial Walker Hillbilly Walker The Thang: 7s - hill on Monroe White St Burpees Tie touches 4s - Stairs FM Church of God Dips Sister Mary Catherine’s 4s - Bear…
LAZARUS · NOV 14, 2024
Backblast! 2 stations in the mist
WARMUP: SSHs, Cherry Pickers, Merkins, Windmills, Chatter. THE THANG: - mosey round to find cover - 2 alternating stations with pyramid format at each of 10,20,30,20,10 and mosey in between each station - Station 1: …
AMERICAN JACKAL · NOV 4, 2024
Backblast! Cherry poppin Q with some corners & suc
WARMUP: side straddle hops, merkins, cherry pickers, moroccan night clubs THE THANG: mosey to lower field for some 4 corners. each corner 10 bomb jacks, 20 merkins, 30 CDDs, 40 squats, 50 flutters with MOT between…
LAZARUS · OCT 31, 2024
Backblast! Halloween House Party
WARMUP: Mosey to the back lot Side Straddle Hop x 25 Windmills x Most ever done Cherry Pickers x 10 Moroccan Night clubs x 10 Merkins x 10 THE THANG: High knees Lunges Nur sprints x 3 Karaoke The Pax pulled exercises…
BLOCK PARTY · OCT 29, 2024
Backblast! Too many merkins
Warmup Run to Hill SSH Hillbilly Walkers Imperial Walkers Merkins Honeymooners Downward Dog The Thang Dora 100 CDD 200 Squats 300 Merkins 400 LBC One does exercise, one runs up the hill Bear Crawl up the hill Return to…
AMERICAN JACKAL · OCT 21, 2024
Backblast! 100’s
WARMUP: SSH, Imperial Walkers, Windmill THE THANG: It’s been said that a real man can do 100 burpees in 10 minutes so we put it to the test. Thang 1 100 Burbees in 10 minutes . A timer was set for 1 minute intervals…
LAZARUS · OCT 17, 2024
Backblast! A frosty morning for Rosie’s VQ
WARMUP: Mosey 5 minutes to the spot Side straddle Hop, Cherry Pickers, The Windmill, Moroccan Nightclubs, Merkins THE THANG: 30 yard Bear Crawl, 30 yard lunges, 3 reps each / 10 Burpees before each of 40 Merkins, 40…
BLOCK PARTY · OCT 15, 2024
Backblast! St Paul’s Yoga club
WARMUP: mosey to veterinarian parking lot… SSH, MNC, ISQW, CP THE THANG: mosey to intersection of Spring Street and W-Leroy, sprint W Leroy to Pine Street. Heading up Pine Street, at each intersection (5 total), add 5…
AMERICAN JACKAL · OCT 14, 2024
Backblast! Boot camp
Do 30 side straddle hops. Ran to the high school. Stop in the parking lot do lunge walks halfway down the parking spots, do 5 pushups, bear crawl the other half, do 5 burpees . Repeat back to the start. Split into…
BLOCK PARTY · OCT 8, 2024
Backblast! Belly Dance
WARMUP: warmup jog, Side straddle hops, Imperial walkers, Windmill THE THANG: :sweat: Round 1 - 100 - Earl Fonda (right side) Round 1 - 100 - Earl Fonda (Left Side) Round 2 - 150 - Flutter Kicks Round 4 - 200 - Freddie…
BLOCK PARTY · OCT 1, 2024
Backblast! The Kickoff of the Funhouse Farewell To
WARMUP: I am certain we warmed up. THE THANG: It occurred to me as I sat to write this, that I have no idea (since it was a MONTH ago) what all we did that morning. I usually have a plan written out ahead that I either…
SEP 30, 2024
Backblast! Honoring Hero Danny Dietz
WARMUP: (all in cadence) - SSH X20 - Merkins X10 - Peter Parkers X10 - Windmills X10 THE THANG: DIETZ (10 Rounds) - 5 Pull-ups - 15 KB Swings - 15 Merkins - Run 200m (ran to the speed bump after the cross-walk) Back to…
LAZARUS · SEP 5, 2024
Backblast! B.O.M.B.
WARMUP: Various exercises and some stretchy things. Then we moseyed to the lower lot past the theater. THE THANG: We Partnered up. Partner 1 does exercise while partner 2 begins to lunge walk. After Partner 1 completes…
BLOCK PARTY · SEP 3, 2024
Backblast! The Grand Old Duke of York
I usually only write anything here to make Band Camp happy, since he's the only one that reads these, but I am trying to turn over a new leaf, because I do believe in the value of a BB, which is why I write my idiot…
BLOCK PARTY · AUG 27, 2024
Backblast! Goat Track
WARMUP: - SSH x30 - Merkins x10 - Peter Parkers x10 - Windmills x10 THE THANG: Ran to Fort Mill Golf Club which has apparently moved to Augusta National status because we were turned away by the guy pulling the carts…
LAZARUS · AUG 15, 2024
Backblast! What is the mission of F3
WARMUP: yes, mission of F3 THE THANG: parking deck misery MARY: N ANNOUNCEMENTS: Y COT: Y
BLOCK PARTY · AUG 13, 2024
Backblast! Club 813
What a way to start my 50th birthday. Short mosey run Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker petes; plank stretches --mosey Run to awesome parking lot…
LAZARUS · AUG 1, 2024
Backblast! summer camp
WARMUP: Mosey to theater parking lot for COP (SSH, fast LSS, reverse lunges, moroccan night clubs, mountain climbers) THE THANG: Start with mini-4 corners with lunge walk and bear crawls in theater parking lot, mosey to…
LAZARUS · JUL 25, 2024
Backblast! Silver Screen Sweat-Fest
VQ?: No WARMUP: MNC’s x 25 5 “Clam Chowders “ (10 ct/IC), Imp Walk, 4CCs, HillBillyWalkers, 3 CCs, ChPick, 2CCs, plank-Jack w/ Merkin (IC), 1 CC THE THANG: 7 laps around 3 Stations, 25 reps all exercises, MOT changes…