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F3 THE FORT
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backblasts

Every workout’s write-up, newest first — straight from the Q’s backblast.

379 backblasts

BLOCK PARTY · SEP 17, 2024 Backblast! Pole Dancing Q: Sprocket · 6 PAX WARMUP: Windmills, Imperial Walkers, Hillbilly Walkers THE THANG: Thang 1—Run to the WEP playground area. The intention was to do three pull-ups, but due to wet and slippery conditions, we did a small partner workout… BLOCK PARTY · SEP 10, 2024 Backblast! Flying Squirrels led to Walnut Attack Q: Kermit · 12 PAX Disclaimer disclaimed Mosey to the stage at WEP Warm Up: 20 SSH IC 10 Windmills IC 10 LSS IC 10 Hill Billy Walkers IC 10 Imperial Walkers IC 10 MNCs IC Yoga? The Thang – Pearls on a String around WEP. At each swing, do… BLOCK PARTY · SEP 3, 2024 Backblast! The Grand Old Duke of York Q: darkhelmet · 14 PAX 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 Q: Spider · 16 PAX 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… BLOCK PARTY · AUG 20, 2024 Backblast! DH is not a bad example Q: Soup To Nuts · 14 PAX WARMUP: SSH, Moroccan Night Clubs, Windmills, Low slow squats, Cherry Pickers THE THANG: mosey to stage at WEP 100 - LBCs Run a loop 90 - squats Run a loop 80 - merkens Run a loop 70 - flutters Run a loop 60 - lunges… BLOCK PARTY · AUG 13, 2024 Backblast! Club 813 Q: HarryCarry · 26 PAX 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… BLOCK PARTY · AUG 7, 2024 Backblast! Webb-o-Rama Around Downtown Q: Old Bay · 14 PAX Mosey to a nearby parking lot: WARMUP: - SSH - Windmills - Imperial Walkers - Squats - Mountain Climbers Mosey to the park across from Little Caesars . THE THANG: 4 cones set up along path heading from Millstone Park… BLOCK PARTY · JUL 30, 2024 Backblast! Went Looking For The Stamp...Found It Q: maximus · 16 PAX WARMUP: Run to the pharmacy, wait, run to the old Hardees, wait. THE THANG: Captain Thor (1 BBSU : 4 American Hammers-rt side counting = 10:40) and yes, we found the Stamp. Run to the Town Hall Bldg for a plank series… BLOCK PARTY · JUL 23, 2024 Backblast! Low and slow Q: Battle Bot · 8 PAX WARMUP: Goofballs Low slow squats Low slow merkins THE THANG: Bear crawl up the hill Mozy to Print Shop Reminder that Pints and Padres is tonight 5 rounds of Cindy Slow it down Dead hang for the 6 Mozy to hill behind… BLOCK PARTY · JUL 16, 2024 Backblast! "Street" not "Cindy" Blocks Q: Spectre · 16 PAX WARMUP: 20 SSH 15 Cherry Picker 10 Merkin 5 Burpees Mosey to the "Blocks" THE THANG: (See photo) Pain stations at the corners. Loop back and stack exercises. B.L.I.M.P.S. 5 Burpees - West Leroy 10 Lunge each leg - West… BLOCK PARTY · JUL 2, 2024 Backblast! 2024.27 Block Party Q: Tesh · 9 PAX Run up Massey hill to the parking lot, and short warmup. Then the workout split up into 4 segments. (2 strength and 2 intensity) 1. 100 burpees: 10 minutes, 10 burpees EMOM 2. Run to Print Shop for 3 rounds of 5 pullups… BLOCK PARTY · JUN 25, 2024 Backblast! Full-body Beatdown at Block Party Q: Italian Job · 12 PAX One dozen took a tour of Fort Mill with a full-body beatdown at Block Party. Here’s what we did. Warm Up - 20 SSH (IC) - 20 Imperial Walkers (IC) - 20 Mountain Climbers (IC) - 20 Plank Jacks (IC) Mosey to Founders - 20… BLOCK PARTY · JUN 18, 2024 Backblast! 3 Lessons of Marcus Aurelius Q: Cyclops · 16 PAX WARMUP: off to Kimbrell’s after being disclaimed. PAX did LSS, Windmills (approved by Trucker), imperial walkers, hillbilly walkers and 50 side straddle hops - with a declining number of burpees (not approved by… BLOCK PARTY · JUN 11, 2024 Backblast! Fundamental Q: Matt Bernard · 3 PAX WARMUP: Side strattle hop Merkins Low slow squat THE THANG: 1 mile loop around downtown Fort Mill 3-4 laps 4 pain stations 20 merkins 20 squats 20 flutter kicks At each station MARY: ANNOUNCEMENTS: HIM camp 4th of July… BLOCK PARTY · JUN 4, 2024 Backblast! Murphish Q: Rolloff · 21 PAX WARMUP: SSH, mosey to print shop THE THANG: 1st Station - Print shop 25 pull ups 25 squats 2nd Station - Academy & MAIN 25 merkins 25 squats 3rd station - Academt & Monroe White 25 merkins 25 squats Repeat - most got 3… BLOCK PARTY · MAY 29, 2024 Backblast! Post Murph cool down Q: Soup To Nuts · 18 PAX Mosey to bank for warm up Mosey to Pike walls for leg ups, derkins, and wall ups. Mosey to WEP for loop indigenous run w burpees. Mosey to rear Pike lot for bear crawls and merkins. Mosey to Massey Hill for 11’s. LBCs… BLOCK PARTY · MAY 21, 2024 Backblast! Why do you F3? Q: Esso · 15 PAX WARMUP: 25 SSH IC THE THANG: - Playset at WEP: Partner AMRAP, 3 sets of swing crunches and laps - Pike Eng circle entrance: Partner AMRAP Decline merks, partner runs lap, 4 sets - Grass hill: Partner AMRAP, 5 hill… BLOCK PARTY · MAY 14, 2024 Backblast! Withers Quadzilla & Print Shop Obstacle Q: Sasquatch · 9 PAX WARMUP: mosey to Withers Hill, found cover at church awning- childs pose, upward dog <> downward dog <> high plank <> variation of high plank exercises in cadence including peter parker, plank jacks, shoulder taps… BLOCK PARTY · MAY 7, 2024 Backblast! Slippery when wet Q: Bonsai · 21 PAX WARMUP: Run up to drug store, cross over and head back to parking lot in front of Springs. SSH Windmill Inch worm merkin Low slow squat Squat pulses THE THANG: Move up to the sidewalk to the garden with wall 3 rounds 5… BLOCK PARTY · APR 23, 2024 Backblast! Cinder Blocks bonanza Q: Tiller · 11 PAX WARMUP: N/A THE THANG: cinderblocks carry up Massey hill MARY: done ANNOUNCEMENTS: trash clean up Saturday, May 11 Jaeger, COT: accountability for HIMS when working out and finishing workouts. Family, kids and enjoy life BLOCK PARTY · APR 16, 2024 Backblast! Unexpected Q: Farmers Only · 31 PAX WARMUP: yep THE THANG: Dora hill runs with upper body at the top and lower body at the bottom. Run to print shop. Obstacle course on the bars. Lots of dips, pull ups and pushups. MARY: 50 flutters with slow merkins… BLOCK PARTY · APR 9, 2024 Backblast! Cheese and Bear Shredder Block Party Q: Cohiba · 11 PAX VQ?: No Mentioned the core principles and mission of F3 WARMUP: Ran up the hill across the street of the AO to the parking lot and began the Warmup consisting of SSH, Windmills, Morrocon NC, Imperial Walkers, and… BLOCK PARTY · APR 2, 2024 Backblast! Groin Stretch Q: Soup To Nuts · 10 PAX WARMUP: mosey to bank parking lot for SSH, WindMill, Peach Pickers, Imperial Walkers, groin stretch in cadence. THE THANG: Mosey to 1st Baptist for Dora - 100 Merkens mode of transportation bear crawl. - 150 Big Boys… BLOCK PARTY · MAR 26, 2024 Backblast! four corners at block party with hill s Q: Cadre Olaf · 11 PAX VQ?: No WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: