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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.

278 backblasts

SNAKE PIT · TUE OCT 27 Tea-Bell-ers, Gauntlets, & Glory Holes… Oh My! Q: Suplex · 6 PAX Warmup - Quick… mosey to Gear setup Thang: Board of pain while waiting your turn for the Gauntlet: 1. 15 Cleans each side 2. 25 swings 3. 15 snatches each side 4. 25 Swings 5. 25 Curls (1 ct.) 6. 25 Swings 7. 10 RDL’s… SNAKE PIT · TUE OCT 20 Shared burdens at snakepit Q: Cadre Olaf · 6 PAX WARMUP: ssh, trunk twists, THE THANG: write down something that you are dealing with personally on one side of index card and an exercise on the other. Zip tie card to implement of woe. Grab heavy awkward stuff and ruck… SNAKE PIT · TUE OCT 13 Virtual Insanity Q: Liberty Bibberty · 5 PAX Warmup Warmup lap Virtual insanity Lunges up Hold bell out and walk sideways across Lunge backwards Hold bell out and walk sideways across Finish when song is done Circuit Kettle bell swings Man makers Jump rope… SNAKE PIT · TUE OCT 6 Love thy Cindy… Q: Sweet Baby Ray · 5 PAX · +1 FNG WARMUP: SSH, Cherry Pickers, Down Dogs, honey mooners. Mosey’d down the hill to the storage shed by football fields. Everyone grabbed a partner and a cinder block. THE THANG: 30 rounds of partner work so each person… SNAKE PIT · TUE SEP 22 Hominy Grits Q: Hominy · 4 PAX Warmup Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC Farmer’s carry to Cindy Storage Mosey to Hominy’s parking spot and back to Cindy Shack. AMRAP (as many rounds as possible) 40 reps… SNAKE PIT · TUE SEP 15 4 corners of pain Q: Pocahontas · 8 PAX WARMUP: Yes THE THANG: Few rounds of KB circuits in 4 corners of the parking lot with farmer carry in between stations MARY: Yes ANNOUNCEMENTS: Yes COT: Prayers and Praises SNAKE PIT · THU SEP 3 Five rounds of work Q: Greg Shoney · 4 PAX WARMUP: yes THE THANG: five rounds of pain MARY: some ANNOUNCEMENTS: bethel men’s shelter, meatloaf this week, sign up earlier COT: SNAKE PIT · TUE AUG 25 Dear gauntlet featuring Miss Cindie’s Gloryhole Q: Suplex · 4 PAX WARMUP: SSH, IW, CP, MNC… Farmer carry to gauntlet THE THANG: 8/25 snake pit The gauntlet : 1. 15 tire flips 2. 20 monkey King deadlifts (50 LB). ** There was motion on the floor without any vote to rename this “the… SNAKE PIT · TUE AUG 18 Bunny Hill Q: JWOW · 3 PAX We had 3 this morning at The Pit of Snakes for some bell hill work. Thang: 20 Swings 20 OH Presses 20 Squats 20 Flutters Run up the hill by the HS entrance. We did 5 rounds. Over to the lot near COT for murder bunnies… SNAKE PIT · TUE AUG 4 Smoked Out the Snake from the Pit Q: Cohiba · 8 PAX Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC Mosey around parking lot The Thang: 1. Ladder Start at 5 reps, add +5 each round until 20, then work back down. Exercises: KB… SNAKE PIT · TUE JUL 21 4 + 2 = Pain Q: 3D · 4 PAX WARMUP: Q was late so FloatBridge ran warmup THE THANG: Lightpoles 10 swings 10 curls 10 triceps 10 squats Out and back Airborne hip flexors MARY: ANNOUNCEMENTS: COT: SNAKE PIT · TUE JUL 14 Compounds and Snatch Test Q: Deep Dish · 4 PAX WARMUP: briefly THE THANG: KB Compound: Start at baseline and perform 1 complex each arm of: Swing, clean, press, snatch, OH lunge, front rack squat. Carry bell up to next cone, run to opposite baseline and back to… SNAKE PIT · TUE JUL 7 Hills, bells, Cindy’s… A two-man show at the pit Q: Suplex · 2 PAX WARMUP: the usual suspects THE THANG: we ran out of time with this somewhere during round 6 Circuit: Each round, do exercise at each station… every time you pass the base, grab Cindie & do manmakers. MOT up hill is NUR… SNAKE PIT · TUE JUN 30 Clock It Q: Goose · 4 PAX We moseyed around the parking the got to work. A clock was drawn and we used a deck of cards. The number or face card determined how many merkins or squats you did. i.e. pick a 6 then you did 1 Merkin at 1 then staying… SNAKE PIT · TUE JUN 23 River Crossing Q: Homer · 7 PAX WARMUP: happy Gilmores (golf swings) Trunk twists Moroccan night clubs THE THANG: Buy In 10 swings 15 swings 25 swings 50 swings Running back complex 5 double cleans / 5 front Squats 4 double cleans / 4 front squats 3… SNAKE PIT · TUE JUN 16 Tesh’s bell workout 6/16 Q: Tesh · 3 PAX WARMUP: the usual THE THANG: 60 seconds on, 30 seconds off… 10 rounds of: 6 snatches, 10 swings, 2 burpees (w/ 2x merkin) Take a lap 10 more rounds… This time: 3 bent rows each side, 10 1-leg deadlift, some third item I… SNAKE PIT · TUE JUN 9 I am glad I had a lighter kettlebell Q: Float Bridge · 5 PAX WARMUP: - MC - windmill - side straddle hop - imperial walker - cherry picker THE THANG: • 15 Overhead Press o Bear crawl – 10 yds o 15 Merkins o Crawl Bear – 10 yds o 15 Merkins • 15 Curls o Lunge walk – 10 yds o 15… SNAKE PIT · TUE JUN 2 No Uno For You! Q: Drop Thrill · 6 PAX This morning at the Pit we played a little Uno. Here are the rules. Blue - Curls Green - LBC Yellow - Goblet Squats Red - Chest press Skip - Run +2 - pick 2 exercises, 2 reps +4 - 4 reps all 4 exercise Reverse - Repeat… SNAKE PIT · TUE MAY 26 Kettlebell Cindy Q: Hominy · 5 PAX Warmup Calf Raise, Imperial Walker, Moroccan Night Club, Cherry Pickers, Merkins, LBC Farmer’s carry to Cindy Storage AMRAP (as many rounds as possible) 40 reps Exercise 30 reps Mountain Climbers 20 reps Exercise 10… SNAKE PIT · TUE MAY 19 Single/double Bell pyramids Q: Suplex · 7 PAX WARMUP: SSH, WM, IW, Merkins all IC THE THANG: Buy-in/Cash-out = 20 Swings Pyramid #1 (1-2-3-4-5-4-3-2-1) DOUBLE BELLS - Clean - Press - Squat - Renegade Rows Finish your pyramid & join partner until all partners are… SNAKE PIT · TUE MAY 12 Fun with Kettlebells Q: Float Bridge · 6 PAX WARMUP: - Side straddle hop - Moroccan Night Club - Imperial Walker - Hillbilly walker THE THANG: - Four Rounds with three exercises each at three stations Reps 5, 10 and 15 - Station #1 - Halo, Overhead Press, Squats … SNAKE PIT · TUE MAY 5 555-5555 Q: Hominy · 5 PAX Warmup - Bear Crawl - Goblet Squats - Heels to Heaven with Kettlebell Press - Imperial Walkers - Hillbilly Walkers - Windmills - American Hammer with Kettlebell - Plank (remain in plank, then put right arm then left arm… SNAKE PIT · TUE APR 28 All the things Q: Band Camp · 6 PAX WARMUP: yes, dynamically THE THANG: some additive complexes. I'm behind in getting this posted....so, I remember the deadman to barbarian traveling up the hill with light posts MARY: engage your core ANNOUNCEMENTS: we… SNAKE PIT · TUE APR 21 Life? Q: Birdcage · 5 PAX We did a very intentional non intentional workout. Deliberalicity was the foremost in the foreground of everyones afterthought.