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F3 THE FORT
From the gloom

backblasts

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

242 backblasts

DAWN PATROL · THU OCT 29 HIIT Workout Q: Snooker · 13 PAX WARMUP (at the flag) - 20 Side Straddle Hops - 20 Windmills - 20 Butt Kickers - 20 Moroccan Night Clubs - 20 High Knees Run to the SBUX parking lot - 20 Big Boys - 20 Wacky Jacks (or SSH's) - 20 Walking Lunges - 20… DAWN PATROL · THU OCT 22 Mall Cop Special 🚨 Q: Cake Boss · 9 PAX WARMUP: 8 or so exercises to get the blood flowing THE THANG: mosey down to circle and partner up 1) runs up hill 2) does Freddy mercurys Flip flop Mosey across the street 1) bear crawl up hill and run back 2) merkins… DAWN PATROL · THU OCT 15 Extra sleep isn't bad Q: backdraft · 11 PAX WARMUP: all the favs THE THANG: 11s with stairs, wall sits with bear crawls, laps with sets of 12 merkins,12 squats, 12 big boys MARY: ANNOUNCEMENTS: newsletter COT: Lords Prayer DAWN PATROL · TUE OCT 13 Brought the Gear to Dawn Patrol Q: Ruby Slippers · 9 PAX Have participated in the Dawn Patrol workouts for a few months now. Noticed one thing missing at most workouts, gear. Remedied that this morning. WARMUP: Started at COT with the usual suspects THE THANG: Set-up gear in… DAWN PATROL · THU OCT 8 Oct 8 DP Kingsley Q: Old Bay · 6 PAX Partner work. Alternating stationary exercises with cumulative counts to 80 (usually), and a run to different places for burpees. DAWN PATROL · TUE OCT 6 Sally Field Has Entered the Chat Q: Casey Kasem · 7 PAX WARMUP: windmills, imperials, ham stretches THE THANG: Paula Abduls from the amphitheater to the playground via trees 5 squats 5 merkins 20 dips at the playground Circle N'Diaye 20 more dips Bear crawl the big hill up… DAWN PATROL · THU SEP 24 Coupons rock Q: Spike · 10 PAX WARMUP: side-straddle hops, imperial walker, hill billy walker,Parker Peter,Peter Parker THE THANG: mosie to steps side MARY: coupons 1. Over head -100 2. Sqad -100 3. Bent over -100 4. Around the world -100 5. Skull… DAWN PATROL · TUE SEP 22 Bear Crawls and Jack Webbs Q: Jekyll · 11 PAX The last of the hot days this week although we got a bit of a breeze which was nice. DD ran, the rest of us boot camped. WARMUP: run the circuit. At every bench: 10 SSH, 5 Bombjacks. At completion, we did the standard… DAWN PATROL · THU SEP 17 The longest mosey….. Q: Fogerty · 12 PAX WARMUP: Mosey down then up Kingsley Blvd. Merks, SSH, Nightclubs, LBCs, FreddieMercs, Squats and Burps THE THANG: 9s ( 2 exercises each side of parking lot) Merks/squats-Iron Mikes/OH claps. Board of pain ( 5 exercises… DAWN PATROL · TUE SEP 15 No buckets just work Q: Assassin · -75 PAX WARMUP: Large circle of warmup, while a pax runs twice around the circle THE THANG: The Thang went from warmup to partner sprint/chase, to the dreaded hill for Indian Bear Crawls uphill a few time (ask someone) - then… DAWN PATROL · THU SEP 10 No title Q: Blue · 9 PAX WARMUP: Jogged from the Amphitheater to the big parking lot behind Panera for a warm up consisting of 1 Burpee 15 Side straddle hops 1 Burpee 15 Cherry pickers 1 Burpee 15 Windmills 1 Burpee 15 Tiny Arm Circles (10… DAWN PATROL · TUE SEP 8 Blue's Board of Pain Q: Blue · 10 PAX WARMUP: 15 counts of: Side Straddle Hop, Cherry Pickers, Imperial Walkers, and Hillbilly Walkers 10 Merkins THE THANG: Blues Board of Pain SQUAT THRUSTS: 50 CALF RAISES: 150 (50 REG / 50 IN / 50 OUT) TRI-AB: 99(33 LEG… DAWN PATROL · THU SEP 3 Yellow Brick Road at Kingsley Q: Ruby Slippers · 9 PAX Arrived early to grab a parking spot near COT because I brought some “battle buddies” for the PAX, two brick pavers for each man to carry during the workout. At first, they felt pretty light. But as the workout… DAWN PATROL · TUE SEP 1 Dawn Patrol Q: backdraft · 11 PAX · +1 FNG WARMUP: normal, all in cadence and 15 reps THE THANG: mosey to wall 3 sets step up dips, Derkins. Mosey to park at each swinging bench we add an exercise start with burpees. Add squats, add merkins, add big boys, add… DAWN PATROL · THU AUG 27 Bucket list Q: Assassin · 12 PAX WARMUP: The usual warmups with some clapping THE THANG: We moseyed around Kingsley and found three buckets that all had orders inside. Ran between each of them. All enjoyed immensely. MARY: There was Mary but I had to… DAWN PATROL · TUE AUG 25 Primetime Workout (or We Won't Be Running Much) Q: Casey Kasem · 7 PAX WARMUP: windmill, imperials, short mosey, toy soldiers, lunges THE THANG: Station 1 - crosswalk - bombjacks Station 2 - entrance - burpees Station 3 - amphitheater - core - PAX choice - cadence Station 4 - grass hill … DAWN PATROL · THU AUG 20 Every Second Counts Q: Double D · 14 PAX WARMUP: Blue took the reins and rocked his first leadership effort as a pax of The Fort! SSH, Windmill, Merkin, etc THE THANG: Pax moseyed to the parking garage at Sunbelt Rentals (The Forbidden Zone according to… DAWN PATROL · TUE AUG 18 Blast Coupon Q: Spike · 12 PAX WARMUP: buttkick, high knees, karaone THE THANG: Run up to parking lot and did following exercises 10 counts 1) side str hops 2)imperial walker 3) Hillbilly walkers 4) moraka night club or sun god run up to big parking… DAWN PATROL · THU AUG 13 10x10 - and again Q: Old Bay · 6 PAX WARMUP: Ran around and did a few of the standards. THE THANG: 10x10 At the board with the following exercises, we gather and did 10 of the first exercise, then ran a loop (with a burpee at the mid-way point). Then we… DAWN PATROL · TUE AUG 11 Warning Lights Q: Double D · 14 PAX WARMUP: a series of exercises with 1 rep (yes, DOAH, ONE rep!) plus some moseys and other movements around the loop to the playground THE THANG: The main event theme was Blue Ridge Relay training in the form of hill… DAWN PATROL · THU AUG 6 It's not 'negative', its 'eccentric' Q: Casey Kasem · 14 PAX WARMUP: windmills, produce pickers then mosey to Kingsley Springs corner monsters, knee grabs, arm stretches to lakeside benches THE THANG: C.H.I.P.S. and Dips Complete 20 reps each of exercises, in cadence, followed by… DAWN PATROL · TUE AUG 4 Rome if you want to Q: Minuteman · 10 PAX Rome is the city of 7 hills. In Roman fashion, the Pax did 7 hill repeats on White St. WARMUP: Mosey out of WEP to first parking lot for SSH, Windmills, Cherry Pickahs. Mosey to upper parking lot near White St. doing… DAWN PATROL · THU JUL 30 Rock n Roll Q: Jekyll · 6 PAX 6 Pax showed up to take on the morning gloom. Cooler weather for a SC July was welcomed. WARMUP: COP usuals: SSH, IW, HW, squats, windmills, cherry pickers, arm circles THE THANG: Thang 1: bear crawl down, 10 merkins… DAWN PATROL · TUE JUL 28 Playground Fun Q: Old Bay · 10 PAX WARMUP: Snooker lead us through a series of in-place warm-ups, including great hits like "Buttkickers", "High-Knees", and "Good Mornings". THE THANG: Moseyed on the trail about 1/4 around the park, stopping at the…