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F3 THE FORT
From the gloom

backblasts

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

191 backblasts

BUSHWOOD · WED APR 1 2026 QvQ round 1 Q: Fishstix · 23 PAX 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… BUSHWOOD · DEC 31, 2025 Backblast! Countdown to Extinction Q: Suplex · 12 PAX WARMUP: motivator, IW, CP, WM. THE THANG: Appetizer The-Violator to one end, Cocaine-Bear-crawl back. Thang#1: 1st hill Dora: 1 pax jogs down, Nur Back to switch • 50 Fisherman’s Calf Raises each • 100 Merkins • 200… BUSHWOOD · DEC 17, 2025 Backblast! Loop-tidy Loops At Bushwood Q: Stang · 8 PAX WARMUP: Run 1/8 mile to hill at entrance to Catawba Ridge THE THANG: Had a list of exercises that the pax completed one at a time and after that exercise was completed they ran a .17 mile loop up the hill and back. Pax… BUSHWOOD · DEC 10, 2025 Backblast! Almost 2 miles with sprints Q: Beaker · 10 PAX WARMUP: Mosey, karaoke THE THANG: Sprints up the hill to Fort Mill Pkwy, 5 burpees at the top, then mosey down. Repeat 4-5 times. Broad jumps in parking lot spaces. Nur back. Merkins on merkins Squats on squats More… BUSHWOOD · DEC 3, 2025 Backblast! A bunch of EMOMS and Gratitude Q: Slapshot · 8 PAX Warmup: SSH IC x 20 Windmill IC x 10 Seal Jack IC x 20 MNC IC x 20 Plank Jack IC X 15 Lap Series of 3 10 minute Emom’s with 3 minutes of rest/recovery lap in-between Emom 1 10 Burpees Every minute on the minute Emom 2… BUSHWOOD · NOV 26, 2025 Backblast! Floats and Floaters Q: Italian Job · 10 PAX In honor of the Catawba Ridge Marching Band participating in the 99th Annual Macy’s Thanksgiving Day Parade, 10 PAX did 99 reps of various exercises in the warm, wet morning. There was plenty of mumblechatter and sweat… BUSHWOOD · NOV 19, 2025 Backblast! Family and service Q: Airborne · 16 PAX WARMUP: mosey around the parking lot, Carioke, toy solders and butt kickers. Windmills, Moroccan Night Clubs and merkins THE THANG: Mosey to student parking lot. Sprints at 50% then 75%. Rinse and repeat for a total of… BUSHWOOD · NOV 12, 2025 Backblast! Golfing at Bushwood Q: Spider · 8 PAX WARMUP: - SSH - Windmill - Mosey towards the Fort Mill Pkwy entrance with the long hill - Imperial Walkers - Low Slow Squat - Mosey to the top of the hill THE THANG: Since we were at Bushwood CC, YHC thought bringing… BUSHWOOD · NOV 5, 2025 Backblast! 6-count Burpees in German Q: Grinder · 10 PAX WARMUP: - SSH / WM / IW / running with burpees THE THANG: - JackWebb 1-4 - 4-corners: bells, blocks, wheels and sandbags (timer) - brief broga MARY: - Thunderstruck the right way ANNOUNCEMENTS: - read newsletter COT: … BUSHWOOD · OCT 29, 2025 Backblast! Needles, Blood, Beer oh my Q: Cake Boss · 8 PAX F2F final was very fluid and complimentary WARMUP: Mosey for 5 mins with exercise moves along the way THE THANG: Skate or Die led first with light poles and burpees, lunges, merkins, squats and SSHs Cake Boss mosey to… BUSHWOOD · OCT 15, 2025 Backblast! Bushpit Dual Q (or Q Duel?) Q: Old Bay · 21 PAX Rock, Scissors, Paper for who took the warmup: Birdcage won WARMUP: - Indian run THE THANG: OldBay Part 1: Run to first of 4 cones set up to cover a large area for "Catch me if you can". Pax partner up, size doesn't… BUSHWOOD · OCT 1, 2025 Backblast! Week 1 F2F October - Atlas & Sasquatch Q: Sasquatch · 15 PAX WARMUP: 5 min dynamic plank warm up with upward and downward dogs; then dynamic moving warm up with butt kick, high knees, toy soldiers, lunges, skips, side shuffles, cariocas, heel walk, toe walk, bunny hips, mosey THE… BUSHWOOD · SEP 24, 2025 Backblast! O to the smells of BushPit Q: Bonsai · 13 PAX WARMUP: Mosey over to middle school with multiple stops along the way to our final destination by the football field. SSH, imperial walker, second cousin hillbilly walker, butt kickers, high knees THE THANG: Ladder… BUSHWOOD · SEP 17, 2025 Backblast! Soft field, all work Q: Shady · 8 PAX WARMUP: Gathered for a quick disclaimer, no FNGs, ran about 200 yards. SSH, cherry pickers, windmills, merkins, squats, and some stretches. THE THANG: Ran over to the football field with a few small stops. Based on the… BUSHWOOD · SEP 10, 2025 Backblast! Ruck Mosey Q: JCruise · 7 PAX WARMUP: THE THANG: Mosey with weight (sandbag or ruck) pausing for low slow squats or merkins MARY: none ANNOUNCEMENTS: newsletter COT: prayers BUSHWOOD · SEP 3, 2025 Backblast! Birdcage Lifts off Q: Rosie · 12 PAX WARMUP: SSH for 50 Windmills, Merkins, cherry pickers, low slow squats, THE THANG: 30 Burpees, mosey to corner Bear crawls and Merkins alternating for 40 yards Lunge 30 yards, Run to the hill 5 rounds of 10 squats, 5… BUSHWOOD · AUG 27, 2025 Backblast! No lube needed Q: Birdcage · 22 PAX · +1 FNG So here's the thing, I missed a few guys. Not bc I don't appreciate my fans, but bc I was having oxygen issues in the brain and the video evidence was maliciously destroyed. The 4 headed monster(ish) was fantastic and… BUSHWOOD · AUG 23, 2025 Backblast! Board of Pain / Partner work Q: Esso · 12 PAX Partner Work - wheelbarrows - Partner push - Partner carry Dora/Run a lap - merkins - Incline merkins - Dips - Step ups BUSHWOOD · AUG 20, 2025 Backblast! Prancing ponies, pickle pointers and su Q: Liberty Bibberty · 4 PAX WARMUP: SSH IMP WALKERS HILLBILLY WALKERS SQUATS MERKINS BROGA THE THANG: Ladder in the lot Merkins Squats CCD LBC MOT Bear crawl or Lunge walk Toy soldier High knees Karaoke intervals of 5 compounded up for each island… BUSHWOOD · AUG 13, 2025 Backblast! BushHolePit. Best if used on or before Q: darkhelmet · 17 PAX 17 men, 3 Ruckers and 14 of The Ungovernable, came to BushHolePit to celebrate National Left-Handers Day. Or just to workout. Whichever. WARMUP: Like we needed it warmer out there. But we did do a little moseying… BUSHWOOD · AUG 6, 2025 Backblast! No Rain with a Sprinkle of pain Q: Fogerty · 6 PAX WARMUP: SSH, Cherry Pickers, Squats, Imp walkers, Mtn Climbers, Plank Jax, Merks and a mosey THE THANG: 9s on a hill (IronMikes and Squats) 9s ( BombJax at the bottom of hill with a bear crawl halfway up hill and Seal… BUSHWOOD · JUL 30, 2025 Backblast! Sleep Deprivation Q: Time Machine · 5 PAX WARMUP: SSHx25, WM, IW,HWx10 maybe more, maybe less THE THANG: Mosey to the upper class lot, Butt Lickers/high knees, karaoke to the entrance. Wall sits while we went through 5 Merkins. Made our way down to bus entrance… BUSHWOOD · JUL 16, 2025 Backblast! Shirtless Time Machine sighting Q: Greg Shoney · 6 PAX AMRAP CIRCUIT DORA LOTS OF HILLS - running BUSHWOOD · JUL 9, 2025 Backblast! This workout smells Q: 63 Bravo · 3 PAX WARMUP: SSH, Moroccan Night Club THE THANG: Mosey, Cinderblocks, Leg Lifts, Bear Crawl, Lunges MARY: Stretch OYO ANNOUNCEMENTS: COT: