backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
50 backblasts mention “Spark”
COCKPIT · SAT JUL 4
‘Merica 250
WARMUP: 5 Burpees THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776 MARY: She slept in ANNOUNCEMENTS: Read your various newsletters COT: Remembered what our fore fathers…
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…
THE ARMORY · MON JUN 8
You vs. You
WARMUP: Mosey around the side lot and back to COT for warm up of exercises all in cadence Seal Jacks - x12 Windmills - x 6 Imperial Walkers - x12 Hillbilly Walkers - x12 Plank Merkins x12 Shoulder Taps x12 THE THANG…
SEABISCUIT · TUE MAY 26
Waterside
WARMUP: THE THANG: Dominion Bridge to Whites Rd. - into Waterside, right on Bryson Gap, Right on Sparkling Brook. Turned around at the ball fields. MARY: ANNOUNCEMENTS: COT:
BUSHWOOD · WED APR 1
2026 QvQ round 1
THE THANG: Fishstix was away and was alloted the 1st 20 minutes. We moseyed up to the top lot at The JOC. He led us in a series of partner work. Shouldered partner resistance mosey face to face, Patty Cake Merkins…
THE COACH'S BOX · DEC 4, 2025
Backblast! Modified Belle Ringer
WARMUP: Set-up for the workout, guys showed up, gave the disclaimer, and we completed SSHx10IC at each station with 1 burpee OYO as the exercise and flow was explained. Came back to the center to start. THE THANG…
SWEEP THE LEG · DEC 1, 2025
Backblast! What it is to be a Good Man
WARMUP: In Cadence: Imperial Walkers, Cherry Pickers, Hillbilly Walkers & Windmills. Counted off. THE THANG: Took off for a basic run and boot. 3.02 miles with stops along the way. Pain Station stops included: merkins…
THE ARMORY · NOV 17, 2025
Backblast! Spicy Meatball
It was a cold balmy morning in the fort, but the heat from the bell sparks :firecracker: kept us warm. Warmup and then The Thang: Murder Bunny to every parking spot line followed by 5 LB Swings. Lunge to every parking…
OCT 7, 2025
Backblast! 13 YR Anniversary Convergence
WARMUP: THE THANG: Here is my weinke - Assassin We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools. Starting at the front door we headed around the back, past the shop, past the…
KITCHEN SINK · AUG 13, 2025
Backblast! Kitchen Faucet Was Turned Off At The 'S
Bring your sand bag. Those were the instructions. WARMUP: Short mosey with a few of the typical warmup exercises. THE THANG: Grab your bag...sandbag, and meet me by the flag poles. I reintroduced the GoRuck 60x60 and…
JUL 22, 2025
Backblast! The NOT SO Sweaty Barry
If I missed your name, feel free to edit it in.... The weather did not agree with us, but I hope everyone had a nice evening at The Barry (aka The Sweaty Barry). I'm really not sure how a person could not have a good…
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 5, 2025
Backblast! QvQ week 1
Gear format: Suplex v Mapquest Suplex won
JAN 17, 2025
Backblast! Honoring 809
WARMUP: SWIMS - 20 SSH (dc) - 10 WM - 15 IW - 15 MNC - 15 Strawberry Pickers THE THANG: Today we honored York Co. Detective Mike Doty, Badge No. 809, who's End of Watch (EOW) was 7 years ago today, 1/17/2018…
ALCATRAZ · OCT 26, 2024
Backblast! Full Moon Fever
A dedicated 3 met at Runde to kick off a beautiful SC fall Saturday. Here is what they did. THE THANG: Mosey out of the park, jog a loop on Windward Drive, and circle up by the basketball courts for COP. All in cadence…
THE FORT · SEP 28, 2024
Backblast! Fort 12 Year Anniversary
THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane ANNOUNCEMENTS: NASA presented the…
BUSHWOOD · JUL 17, 2024
Backblast! Tour de Bushwood
Short mosey run Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker petes; plank stretches --mosey Run-- Thang 1: Fish Tracker: do transportation, then the exercise…
SWEEP THE LEG · JUL 15, 2024
Backblast! Sweep the Sweat
I hot a sweaty morning at STL. Shirts were popping off before we started running. Simple circuit route: 1st Stop (South State Bank) - 7 HR Merkins, 15 CCDs 2nd Stop (Kuester Mgmt) - 7 Lunges, 15 Squats 3rd Stop (TC…
SLOW BURN · JUN 14, 2024
Backblast! Moderately Done @ Slowly Burnin
WARMUP: Um - YES. SSH, Merk, Nightclubs, Squats, LBC, Mtn Climber. THE THANG: Mosey, 7s (Merks, Bomb Jax), DORA ( Derkins, Dips, Squats), Ladder work w DK, DiaMerks, squats, BobHurl, BBs. MARY: Yes - 4 mins with Pax…
SLOW BURN · APR 12, 2024
Backblast! We hit all restaurants
WARMUP: various usual exercises THE THANG: start at persis with 5 big boys, run to charandas for 5 dips, run back to persis for 5 squats, run to empire pizza for 5 merkins, run back to persis Repeat with changing rep…
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…
THE BALLROOM · APR 9, 2024
Backblast! Total respect
Since we are all respectable and it was raining we stayed dry under the awning. WARMUP: SSH, Moroccan night clubs, overhead claps, windmills, imperial and hillbilly walkers. Mosey around the big circle THE THANG: One…
SOUL TO SOLE · MAR 28, 2024
Backblast! Thankfull for F3TheFort
WARMUP: Rucks on! Carry 40lb Sandbags across Hwy 160 towards the Old Bilo/LPL Property ! Shared Disclaimer and Warmed up with the following movements: 10 reps per movement Cherry Pickerks Morrocan NightClubs Hillbilly…
THE BALLROOM · MAR 26, 2024
Moderate Mobility
Slackblast: Moderate Mobility DATE: 2024-03-26 AO: ao-the-ballroom Q: Band Camp PAX: Boogie Down Sparkplug Sugarbug Bass-o-Matic FNGs: 0 COUNT: 5 WARMUP: yes, of course! THE THANG: carry a sandbag from Clickbait’s…