Author Archives: backflop

Come out to the Abyss and see what I dreamt up. We will work the whole body and get a mile or two in as well. SYITG, Backflop Q

I’m bringing the lighted runway ladder weinke to Bayside tomorrow morn. It was my second Q ever when I debuted it over 2 years ago. Bring a coupon and get ready for a good ole time. Backflop Q

My first heavy Q of the year (I think). We will be going back to what a heavy is all about. Weight, reps, and zero steps. If you haven’t been to a heavy, it’s good timing because I’m damn good at rhyming. bring a coupon. Backflop Q

Come out for a good ole fashioned beat down at the Boondocks tomorrow. We will be doing station work around the loop by the ball fields. So basically you will get some running, upper body, lower body, and back abs work. It will be a mixture of all exercises. Bring a coupon to leave atContinue reading “Pre-blast, Moonshiner @ The Boondocks, 7/8/21 @ 0530”

Got to get one last Q in before vaca. There will be running and lots of reps of many different exercises. Bring a coupon. SYITG, Backflop Q

We will be working with coupons tomorrow y’all. I head to the beach next week and need a good chest and arm workout. We will work a coupon ladder under the pavilion and box jump up the rocks for some leg work. Then mosey back down the hill to the pavilion. Come get ya someContinue reading “Pre-blast, Wisteria @ Pleasantville 0530 6/25/21”

We will not stop running (Native American style) from start to finish. If someone needs to walk, the remaining PAX will pick a spot to sprint to and back until the six starts running again. We will stay together and encourage each other. Please be advised this is a running Q and there will beContinue reading “Pre-blast, The Patriot 6/18/21 @ 0530”

Lace up them shoes. We running with mixed PT along the way. No coupons. Backflop Q

No fireworks, gimmicks, or rocket launchers. We will run and you will sweat. No need for a coupon tomorrow. Come ready for an early morning beat down. Backflop Q

We will do a mixed bag of tricks for our Oaks day workout. We will run a furlong or 2 and have stick horse races. There may be a scratch off or two involved for Win, place, and show. Don’t worry though, you don’t have to be a fast runner to win the race…you justContinue reading “Pre-blast, Gladiator Oaks Day special @ the Abyss 4/30/21 @ 0600”

Come out early morn for a rise and shine with Backflop. We will be working with coupons for the first half and running the second half. Let’s start our Friday out right. SYITG – Backflop

Come on out to that there Moonshiner for a good ole fashioned Backflop beatdown. And yep, you guessed it, we will run. But bring a coupon too for some pre running liftin. SYITG – Backflop

Been a while since my last Q. Looking forward to getting the Q juice flowing again. We will run. Going to try and log 4+ miles in 45 min with stops along the way for PT. Simple yet effective WO. So lace up those running shoes and head out to south posh tomorrow. Leave thoseContinue reading “Preblast – The Incubator at Posh, 3/29/21 @ 0530”

Haven’t been to the Nest in a while? Well, this is your chance. I’ve designed a WO that will be every bit as tough as it is fun. We will stay together and mumble chatter will be at an all time high. We will be touring the County and everything she has to offer. RunningContinue reading “Pre-blast, The Nest @ The County, 2/27/21 @ 0700”

Want to know what “heartbreak” hill has in store? Come find out tomorrow at the Patriot. The newest BO site ITG. Meet at the LaGrange Courthouse @ 0530 tomorrow (Monday). No coupons needed as we will be running up and down heartbreak hill. It will be awesome and I promise not to break too manyContinue reading “Pre-blast, The Patriot BO, 2/22/21 @ 0530”

Start studying up on your geometry y’all. I will be Qing a square, triangle, circle and rectangle type weinke. Don’t know what that is, come find out. We will work our upper body with coupons around the square shape, core around the triangle shape, and legs around the rectangle shape. I’ll save the details onContinue reading “Pre-blast, The Big Kapowski @ Bayside, 2/4/21 @ 0530”

Sorry y’all. Just wanted to collect my thoughts for this backblast over the weekend. I rolled up with really no idea of what I was gonna Q up for the WO. I opened my back hatch and saw I still had the rocket launcher. I grabbed that and my coupon and met the PAX atContinue reading “BB – Gladiator @ The Abyss 1/22/21”

This was my first trip to Bayside and it didn’t disappoint. This AO is massive. So many places to explore, which if you know me, I’ll certainly be back for more. As I pulled up, I noticed the Abyss men out there. All 4.5 of them. Squid counts as half. Ha! I knew they wereContinue reading “BB – Big Kapowski @ Bayside 1/21/21”

Come explore the deep dark depths of the Abyss tomorrow. Oh you think you’ve seen all of the Abyss? No you haven’t. Let Backflop lead you to where no F3 HIM has gone at this awesome AO. No coupons are needed. If you have a head lamp, probably a smart idea to bring it. IfContinue reading “Pre blast – Gladiator @ The Abyss, 1/22/21 @ 0530”

Looking forward to my Q at Bayside tomorrow. I’ve never been and don’t know what to expect BUT hear great things. One thing I love about the Iron Horse Challenge is that it forces you to go to other AO’s. So get ready, get your coupon in-hand, and let’s roll! Oh and BTW, this willContinue reading “Pre blast – Kapowski @ Bayside 1/21/21 @ 0530”

As I was making my way to Posh I noticed it was super slick out on the roads. I was thinking I’m probably gonna have to modify my weinke to cut out the running. I arrived with 5 min to go and PAX started pulling in…I quickly got my playlist setup and connected the speakerContinue reading “BB – Incubator @ Poshlands, 1/18/21”

Y’all want to start your Monday off right? Then come and get some at South Posh for a Backflop beatdown. We will mix all the favorites into one WO. I can promise you no burpees as I had my fill last week. However don’t fret, this weinke will be challenging and good for the soul.Continue reading “Pre blast – Incubator @ Poshlands, 1/18/21 @ 0530”

Where do even begin with this BB? For starters, I pull up with 5 min to go and find 30+ cars parked at the Abyss. For a moment I thought I was going to a festival in the fields based on the sheer number of cars. As I tried to find a parking space…oh wait,Continue reading “BB – 1/15/21 Gladiator @ The Abyss, Techno style”

I hear the ghost flag is up for grabs at the Abyss. I want to see other AO’s out to try and snag it. We will be working with coupons tomorrow. Start your Friday out on the right foot with a Backflop Q. You will leave tomorrow’s WO with zero in the tank.

I’m looking forward to Qing at the O again tomorrow. We will kick off Jan 2nd with a great WO. We will be moving the entire time. Expect a fair amount of running and PT. No coupons necessary. SYITG, Backflop Q

If you like running, then come out to the Boondocks. There will be running and plenty of it. Then some hill work. No coupons needed. Let’s lace them up boys and hit the pavement. Backflop Q

Yep, it’s me again. This time I’m leading a heavy WO at the Foundry. It’s pretty simple, we will work with our coupons and speckle in some core work. If you’re nursing a leg/knee injury, this is the WO for you. We will focus on upper body and core. So bring a coupon, a friend,Continue reading “Preblast – The Foundry @ The County 12/23/20 @ 0530”

Come get your motivation on at the Abyss. We will run, lift coupons, and hustle through a Monday workout. It will be simple and effective. Bring a coupon and SYITG, Backflop

Come Flop around with us at the Abyss. We will run a bit, hit some ladders, and keep it moving. No coupon needed. We can promise it will be a flopping good time. SYITG – Backflop/Flip Flop (aka, the F3 Flop Bros.)

Apologies for the delay. Been a hectic week. Stick Up was in need of a Q and I was happy to jump in and lead. Because it was 37 degrees and rainy, I wanted to keep the PAX as dry as possible so I called an audible and we did most of our WO underContinue reading “BB – Incubator @ Posh 11/30/20”