backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
86 backblasts mention “bodywash”
THE FORGE · FRI SEP 18
4 quarters of pain
WARMUP: SSH, LSS, mosey, some Broga THE THANG: moseyed over to side of Harris Teeter (for a little contact high :flushed:) Wall sit as one Pax ran to concrete and did 3 burpees, halfway through changed to balls to the…
THE FORGE · FRI JUL 10
Bat-flippin’ Pharaoh
WARMUP: dynamic plank + broga THE THANG: partner work: Set 1: sit-up get up with partner pull assist x12 AND partner merkins Set 2: side plank on curb partner jump over x12 AND partner leg throws x12 Set 3: partner sled…
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…
FLIGHT PLAN · MON JAN 12
Backblast! Trails Are The Better Option
WARMUP: THE THANG: Some ran trails others ran boring roads to Wally World MARY: Nope ANNOUNCEMENTS: Read Newsletter COT: Yes
FLIGHT PLAN · MON JAN 5
Backblast! Monday River Run
We ran down Market St thru Baxter to Grey Rock and back. Only 3 members of the ruck club today.
CLYDESDALES · DEC 3, 2025
Backblast! Kingsley loops
WARMUP: none THE THANG: right on Mun left and Kingsley park circle, cross over 160 to Kingsley do as many loops as possible, head back MARY: none ANNOUNCEMENTS: Christmas Party COT: keep several father in laws and…
FLIGHT PLAN · DEC 1, 2025
Backblast! The Winter of Wegs’ discontemt
WARMUP: Too cold THE THANG: in the words of Rev. Al Green, “Take Me To The River”runners ran to the River & back. Ruckers did they own thang MARY: nope ANNOUNCEMENTS: The Usual COT: prayers & praises
CLYDESDALES · NOV 12, 2025
Backblast! VO2 Max training
Track workout including 2 options: Run a mile on the track then: 1. Calculate Vo2 max by running hard for 12 minutes 2. Sprint workout with race pace followed by jog (400,800, 1200 meters)
FLIGHT PLAN · OCT 13, 2025
Backblast! Trails, Roads, Rucks
THE THANG: Road runners to Brayden, Ruckers in the BAX Bubble, & Trail Run tour of the Village. ANNOUNCEMENTS: Golf Tournament, Garbage Pickup, & F3Chester reminders COT: Prayers for DD and his M!
FLIGHT PLAN · SEP 1, 2025
Backblast! Labor Day laps in Baxter for Flight Pla
WARMUP: Um-yep THE THANG: Baxter loops behind YMCA which covered Sixth Baxter, Sutton Rd and Market Street. MARY: Does stretching count? ANNOUNCEMENTS: Plenty of announcements- Invergence, Golf tournament and read your…
CLYDESDALES · AUG 20, 2025
Backblast! Runners Don't Smoke
WARMUP: No warmup just start running THE THANG: Option 1: Deadly 3 mile run; Option 2: A safer 4.5 mile run MARY: She doesn't visit running AOs ANNOUNCEMENTS: Read your newsletter COT: Prayers and Praises
MAY 15, 2025
Backblast! 2025 PGA Championship - Quail Hollow
WARMUP: Pledge of Allegiance THE THANG: Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified…
JAN 31, 2025
Backblast! Under the wire…damn you end of the mont
WARMUP: It’s Friday and warmer. Those are 2 plus signs. Guys showed up, another plus. I remembered the disclaimer and mission of F3, green light. We took off for a mosey in the parking lot and stopped after maybe 1/4…
DEC 20, 2024
Backblast! 3 Jolly Friends
WARMUP: Peta lead the group with a slow and steady warmup. Windmills, Imperial Walkers, Hillbilly Walker, and SSH. THE THANG: Half Shell took a mosey and we stayed near the original parking lot for a 12 days of…
CLYDESDALES · DEC 4, 2024
Backblast! Cool runnings
THE THANG: some of us ran on the road - route was Munn Rd to Kingsley Park to 160. Roughly 1 mile loops. Encouraged PAX to go in opposite directions to encourage each other as we passed. Most ran trails though…
FLIGHT PLAN · OCT 28, 2024
Backblast! River run
We ran the river route. Some got 5ish+, others less and some rucked.
FLIGHT PLAN · OCT 14, 2024
Backblast! Baxter tour
13 were at Flight Plan to run thru Baxter. Good to see Dojo who starts a new job today. All enjoyed.
FLIGHT PLAN · OCT 7, 2024
Backblast! We ran….at the running AO
WARMUP: counted off. Goal was to go just “one more” which may mean pushing up the hill or going 1 second faster than your normal pace. THE THANG: Ran all the way to the end of market. All the way. MARY: nope…
ALCATRAZ · AUG 31, 2024
Backblast! Conversations with middle aged men
Started with a nice warmup basic SSH Windmill Mnt climbers Stretching Merkins Night clubs Moseyed to a steep hill. Did hill repeats where we alternated between merkins and sit-ups. Then ran all the way to the other hill…
FLIGHT PLAN · AUG 19, 2024
Backblast! Running amongst the AOs
WARMUP: THE THANG: ran through Baxter to front st, out to 160, through the earthfare lot to the turnaround at Gold Hill Middle - 4.5 mile round trip MARY: ANNOUNCEMENTS: COT:
6@6 · AUG 17, 2024
Backblast! Tortoise and Hare pre-yog
Accepted this Q invite before I realized it was same day as the Tortoise and Hare CSAUP. No worries - all bad decisions can be compounded with other bad decisions so decided to let her rip. A few PAX were out running…
CLYDESDALES · AUG 14, 2024
Backblast! Can BAMA Stop the Run?
WARMUP: Disclaimer Provided, Pax Count, and Routes Shared THE THANG: Some did trails, some did their own thing, most went on the "Alabama Run". MARY: She was missed ! ANNOUNCEMENTS: Tortoise & The Hare, Read Your…
CLYDESDALES · AUG 7, 2024
Backblast! Whoops
WARMUP: THE THANG: 160 into fort mill, left on main, turn around at old Hardee’s for 3, go up to summersby for 4.5 MARY: ANNOUNCEMENTS: COT:
FLIGHT PLAN · JUN 10, 2024
Backblast! Next stop Brayden
VQ?: No The route Down Richard crossings 160 to second Brayden entrance at light Follow to bottom of Brayden hill Turn left on Afton and follow loop Run back to Brayden blvd Up to 160 Back to COT