Welcome–Disclaimer Prayer-Baby Warm A Rama Slaughter Starter–10 Burpees OYO SSH x 25 IC LBAC x 10 IC each way Mountain Climbers x 25 IC IW x 15 IC Windmills x 10 IC Slow Squat x 10 IC Mosey to cones but not before taking a sharp right turn to Burpback
Legacy Backblast Archive
Historical backblasts preserved from the original WordPress site. The new workflow is Slack and PAX Vault, but the old writeups are still searchable here.
3,279 archived posts
Jun 13, 2016 to Mar 5, 2026
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Arrowhead (Indian Trail) · 1004Bike Club (Tweetsie Trail) · 5Immortal Station (Jonesborough) · 253Iron Horse (Founders Park) · 800Iron Valley (Love Chapel) · 205Pirate Cove (Unicoi) · 6The Hill (Science Hill) · 169The Range (Science Hill) · 201The Underground (Daniel Boone HS) · 97Warriors' Path (Duck Island) · 29Wilderness Road (Dobyns-Bennett) · 285
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Formatting is simplified for readability. Original WordPress links are preserved on each post.
Omaha!—Omaha!
Original WordPressMar 28, 2017
With the new crop of leaders emerging, YHC has been content to step back and stay off Q for a good while. With the Saturday launch of F3 Erwin looming, however, a solid Q to shake the rust off seemed in order (and the Q sheet was blank). Arrowhead is
Vertical Terrain in the Dark
Original WordPressMar 23, 2017
Weather: Cool (30 degrees), crisp and clear Welcome/Prayer Warm up: SSH x 70 Merkins x 10 IC Little baby arm circles X 15 then reverse x15 Through the tunnel x 15 IC Merkins x 5 IC Imperial Walkers x 20 IC Shoulder pretzel x 20 IC Merkins x5 IC Hill
Conditions: 52 degrees, damp, a very pleasant morning 14 PAX showed up Honeysuckle was there early. Baby, an FNG, and Queen came to run a lap at 5:20. Honeysuckle watched the post by the bleachers just in case some of the PAX showed up a little early. Welco...
Arrowhead AO: 11 Men braved the frigid conditions and railed against the indecency of daylight savings to put in some work. A bracing 18 degrees, light wind, and starlit AO greeted them with the subtlety of a clenched fist to the face. Disclaimer Prayer COP...
March Madness F3 Style
Original WordPressMar 14, 2017
Weather: Da gloom 36 and damp 13 PAX made the more difficult choice and showed up in the gloom to put in some work. COP – Rudy Disclaimer Prayer Warm-up Mosey over to the playground area of Arrowhead TTT – 15 IC Imperial Walkers – 15 IC
All Work and No Rest!
Original WordPressMar 9, 2017
11 men showed up to a day with heavy lifting. DISCLAIMER PRAYER COP Motivator from 8 Merkins 10 IC Abe Vigoda IC 10 Willie Mays Hays IC 10 Little Baby Arm Circles IC 10 Reverse Little Baby Arm Circles IC 10 THE THANG Ponzi’s own twist on Tabata. 90 seconds
The video demos the two stretches we did in the warm -up. You can see proper form. Weather 52 degrees and a clear sky Disclaimer COP Prayer Jar Jar Warm –up: Merkin 20 IC Imperial Walkers 15 IC Hillbilly Walkers 10 IC LBAC and Reverse 10 IC Name??? plank into
13 PAX made the decision to get a little better this morning and entered a crucible of mud, sweat, and pain. Partly cloudy, 35 with a slight wind-chill. DISCLAIMER PRAYER COP Motivator from 8 Windmills 10 IC Through The Tunnel 13 IC LBAC 10 IC (then reverse...