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F3 THE FORT
From the gloom

backblasts

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

321 backblasts

SLOW BURN · FRI OCT 30 44th Birthday Q Q: Splinter · 10 PAX · +1 FNG Today is day #5 and my birthday Q. What a week it's been! WARMUP: FNG showed so we went over 5 Core Principals first. SSH, Windmills, Moroccan Night Clubs, Stretching, Mosey THE THANG: Second Version of the 1982. 19… SLOW BURN · FRI OCT 23 Accumulating Reps Q: Fogerty · 9 PAX WARMUP: SSH, Merks, Squats, Stretching, Nightclubs, LBCs, THE THANG: 4 corners ( 5, 10, 15, 20 reps) Squats, Merks, Bigboys, SSH, PlankJax) 3 rounds of 5 exercises with a lap in between. MARY: 3 mins of Mary… SLOW BURN · FRI OCT 16 Dora & Mosey Q: Grout · 10 PAX WARMUP: BACKBLAST: NO SHORTCUTS, JUST WORK Warm-Up – Mosey to Lowe’s - Mosey to Lowe’s and circle up - 20 Side Straddle Hops - 10 Imperial Walkers - 10 Hillbilly Walkers - 10 Cherry Pickers DORA – Partner Workout - 100… SLOW BURN · FRI OCT 9 We’re dry for now Q: Peach Stand · 8 PAX WARMUP: windmills, imperial walkers, hillbilly walkers, Peter parkers all in cadence with some up and down dog stretching THE THANG: moseyed to the back of Lowe’s for a station to station ladder. Station 1- exercises… SLOW BURN · FRI OCT 2 Slow Burning Beatdown 🔥 Q: Cohiba · 12 PAX Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Mosey around the parking lot The Thang: 1. 4 Corners: Corner 1: 10 Merkins Corner 2: 20 Squats… SLOW BURN · FRI SEP 25 Welcome Outback Q: Cherry Pie · 6 PAX · +1 FNG WARMUP: side straddle hop, imperial walkers, hill billy walkers, windmills, Moroccan night clubs, mosey around the lot THE THANG: 11’s on hill by gas station At bottom - Big boy sit-ups At top - Jump squats 4 corners in… SLOW BURN · FRI SEP 18 Hominy is tired, and he is improvising. Q: Hominy · 7 PAX I improvised this plan Warmup exercises, slightly off from the normal warmup location. Slow mosey around the grounds, around Lowe’s towards the Chick-fil-a parking lot. Stopped to do some extended planks, stopped to do… SLOW BURN · FRI SEP 11 Never Forget Q: Fishstix · 8 PAX Driving to the AO this morning, I saw Italian Job running done 160 carrying a shovel flag to ao-the-forge . Great reminder for the community to never forget 9/11. If you have ever carried a shovel flag for an extended… SLOW BURN · FRI SEP 4 Keep it close Q: Peach Stand · 11 PAX WARMUP: windmills, cherry pickers, planks, down and up dogs, Peter Parker’s, shoulder taps - many in cadence THE THANG: stations were marked in a row of parking spaces. In each was written an exercise. Pax selected a… SLOW BURN · FRI AUG 21 Slowest of Burns Q: maximus · 11 PAX WARMUP: Mosey up and down a few parking lot lanes with a round of NUR and some exercises after each round. THE THANG: Mosey to the curb on the side of Persis 10 Mike Tysons 20 Squats & 20 Squat Pulses Over to the curb… SLOW BURN · FRI AUG 14 Mike Tyson on Repeat Q: Band Camp · 13 PAX · +1 FNG WARMUP: yea, near the second worst dumpster in The Fort. We moved quickly toward the pediatric dentist office THE THANG: Mike Tyson in cadence 10 lunge walk down Mike Tyson in cadence 10 lunge walk back Did the same… SLOW BURN · FRI AUG 7 3 corners Board of Pain Q: Vuvuzela · 12 PAX WARMUP: SSH, mountain climbers, peter parker, parker peter, wind mills, Cherry pickers. Mosey 100 yards, stop. LBCs, AHs, mosey to board of pain. THE THANG: board of pain - 20 Merkins - 20 Squats - 20 LBCs - 20 CDD - 20… SLOW BURN · FRI JUL 31 Tabata Workout - Slowburn Q: Keith Crockett · 8 PAX WARMUP: - 20 SSH - 10 Imperial Walkers each leg - 10 Hilbilly Walkers - 10 Windmill - 10 Cherry Pickers - 10 Arm Circles Forward + 10 Back - 10 Peter Parker’s each side - stretches from plank position: down dog… SLOW BURN · FRI JUL 24 4 Corners and 11's Q: Old Bay · 7 PAX WARMUP: Lead by Snooker. Did a great job. THE THANG: Moseyed around a bit, then landed at a parking lot with 4 cones set up about 50 yards apart. The thang was to do 11's, but across 4 corners. Corner 1 - 10 Merkins… SLOW BURN · FRI JUL 17 What are you smiling about? Q: Sofrito · 7 PAX Omitted! Twister & Cohiba where speaking of bowel movements & health stats WARMUP: Cherry :cherries: Pickers Moroccan Night Club Hillbilly Walkers Imperial Walkers THE THANG: 4 Corners with 4 Movements Each… SLOW BURN · FRI JUL 10 Suspicious F3 Behaviour Around Lowes! Q: Boogie Down · 9 PAX - - WARMUP: Abe Vigoda, Downward Dog, Honeymooner, Pigeon Stretch, SSH. - THE THANG: Mosey to 4 corners around Lowe's. Pain Station equipped with F3 cards. Each concentrating on 4 areas: Arms, Cardio, Core, Legs. The… SLOW BURN · FRI JUL 3 Chutes and Ladders 🪜- Round 2 Q: JWOW · 9 PAX It was a steamy morning at Slow Burn and the PAX were chomping at the bit to accelerate. Quick warmup with the stretching and we were off. Over to the hill for some Chutes and Ladders. :ladder: There were two cones at… SLOW BURN · FRI JUN 19 And then there was three... Q: Spectre · 3 PAX WARMUP: Mosey to Lowe's Contractor Parking 15 SSH 10 Imperial Walkers 10 Hillbilly Walkers THE THANG: EMOM Ladder 25 Burpees 50 Merkins 75 Squats 100 Bigboy Situps 75 Squats 50 Merkins 25 Burpees Deck of Cards Abs Work… SLOW BURN · FRI JUN 5 Some of you need a Draw Four! Q: Drop Thrill · 8 PAX It’s time for a round of Uno! Play your cards and do the exercises as follows: Blue - Merkins Green - LBC Yellow - Squats Red - lunges Skip - Run +2 - pick 2 exercises, 2 reps +4 - 4 reps all 4 exercise Reverse - Repeat… SLOW BURN · SAT MAY 23 What Rain!! Q: Fogerty · 15 PAX WARMUP: Merks, SSH, Nightclubs, Stretch, Mosey, PlankJax, Imperial Walker, OH Claps THE THANG: 4 Corners w accumulator adding an exercise. 1st Corner 10 Merks, 2nd Corner 10 Merks,10 Squats, 3rd corner 10 Merks, 10… SLOW BURN · FRI MAY 1 4 corners of leadership Q: Grassy Knoll · 8 PAX WARMUP: inro and disclaimer. Mosey to another parking lot. Circle up for MNC, windmills, Non-discrpt produce pickers, Plank, up/down dog with toe taps, and merkins. THE THANG: Ran back to the main lot for 4 corners. 4… SLOW BURN · FRI APR 24 Do 1 More Q: Splinter · 18 PAX WARMUP: lap around the parking lot, SSH, Moroccan Nightclubs, windmills THE THANG: Do 1 More This is a 12 round AMRAP 1 minute each with a 45 second break to do as many as you can. I told the pax to write down their… SLOW BURN · FRI APR 17 Bucket Burn Q: Assassin · 16 PAX WARMUP: We warmed up THE THANG: Buckets with all kinds of random work of all parts to the delight of the pax. Buckets were spread out around the parking lot so we could get a good mile plus of running in. MARY: Yes… SLOW BURN · FRI APR 3 Not so moderate. But fun! Q: Float Bridge · 16 PAX WARMUP: - Moroccan Nightclub - Cherry pickers - Imperial Walker - Windmill THE THANG: 1. Bucket of fun -> group does the exercise. One person runs with the sandbag 1. Exercises 1. Squats 2. Leg Raises 3. Merkins 4…