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F3 THE FORT
From the gloom

backblasts

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

231 backblasts

SWEEP THE LEG · MON OCT 26 Getting Loopy Q: Badlands · 13 PAX WARMUP: mosey towards berkshire loop with a stop on 160 for IC monkey humpers THE THANG: berkshire loops with 10 squats 10 merkins 10 LBCs at each stop sign. MARY: nah ANNOUNCEMENTS: newsletter COT: yup SWEEP THE LEG · MON OCT 12 Hateful 8s Q: Italian Job · 9 PAX 9 did the hard thing this morning at Sweep. The Thang 3.8 miles, 3 exercises (Burpees, Pistol Squats, Hand Release Merkins) of 8 reps at 8 stops on a figure 8 course - Stop 1 - Earth Fare - Stop 2 - Kangaroo Express … SWEEP THE LEG · MON OCT 5 Groundhog Workout Q: Time Machine · 8 PAX WARMUP: Warmed up before if needed THE THANG: Mosey across the street to the bottom of Brayden Hill. 5 Burpees at the bottom 10 Jump Squats at Emory Ln 10 HR Merkins at entrance to Inizio parking lot 10 Hammers at… SWEEP THE LEG · SUN OCT 4 Running Q: Soup To Nuts · 10 PAX WARMUP: no THE THANG: Ran down to school. 5 burpees/13squats/10 big boys run 1/4 mile rinse and repeat. Do until 555. Everyone got in 4. MARY: no ANNOUNCEMENTS: newsletter COT: what happens stays SWEEP THE LEG · MON SEP 28 Poles of Death Q: Decibel · 14 PAX The Thang: Mosey to the light poles at the back of the school. Out one, 10 merkins, back to start 10 lunges (each leg). Out two poles 5 burpees, back to start, 10 squats. Out 3 poles, 10 merkins, etc. Repeat until time… SWEEP THE LEG · MON SEP 14 Post BRR good ideas Q: Shady · 10 PAX (Courtesy of DH, thanks buddy!!) 10 came to Sweep the Leg to celebrate the one day of the year that I get to run near the front of the pack… the Monday after BRR. It was a veritable party… Q: Shady Pax: Shady 38 Special… SWEEP THE LEG · MON SEP 7 Dorothy Q: Spectre · 8 PAX WARMUP: There was some neck stretches as we looked around for Tesh THE THANG: Ran to Tesh's house in Baxter, 10 Monkey Humpers IC, Stop signs down Richard's Crossing... 10 HR Merkins, 10 Squats, 15 Hello Dolly, Ran down… SWEEP THE LEG · MON AUG 31 F3 Hyrox Training Q: Spectre · 9 PAX WARMUP: Mosey around parking lot to set lap THE THANG: 800s (2 laps around parking lot) Can't move on to next set of exercises until you complete 2 laps and exercises 800 - 50 Burpees 800 - 50 Squats 800 - 50 Lunges 800… SWEEP THE LEG · MON AUG 10 Physical Readiness Teast Q: dehappymeal3 · 16 PAX WARMUP: dynamic 10 Wind mill 5 bend & Reach THE THANG: 1 mile 1 stop (20 low slow squats, 10 hand release merkins, 30 American hammers) Competition test 1 minute ARAP Merkins 1 Minute ARAP curlups 1.5 mile run MARY… SWEEP THE LEG · MON AUG 3 Tour d' Favorites Q: maximus · 16 PAX WARMUP: Run a bit in the Sweep parking lot then a few warm up exercises: 10 Lunges each leg, 10 Mountain Climbers I/C, 10 Carolina Dry Docks, 10 Mak Tar Jah THE THANG: The "theme" this morning, albeit unspoken, was to… SWEEP THE LEG · MON JUL 20 What is a Picket? Q: Band Camp · 7 PAX WARMUP: you’re supposed to come warmed up to Sweep the Leg THE THANG: run towards Gardenia stopping occasionally for: 5 burpees 10 merkins 15 squats 20 lbcs Or some variation of that. We added them up on the way out and… SWEEP THE LEG · MON JUL 13 Hills have eyes Q: Rolloff · 12 PAX WARMUP: mosey down to bottom of Brayden hill THE THANG: 10 jump squats at bottom of hill 10 merkins at the first street 10 lunges and the parking lot entrance 5 burpees at the top Run back to the bottom and repeat MARY… SWEEP THE LEG · MON JUL 6 Persevere because others are counting on you Q: Pusher · 13 PAX YHC was honored to have the Q at SLT and wanted to bring a side of hills to match the main course of heat and humidity. The Pax were game so we did it and thus started the day up 1:0. WARMUP: Run to the bottom of GHES… SWEEP THE LEG · MON JUN 29 Complicated Math Q: Fishstix · 6 PAX Run down to the flag poles at the Elementary School. Divide into teams of 3, pax 1 and 2 at each end of the parking loop doing exercises while third pax ran to one end of the parking loop to switch out with pax 2. Pax 2… SWEEP THE LEG · MON JUN 22 Gin Blossoms on the Block Q: 38 Special · 9 PAX · +1 FNG WARMUP: Something about the 5 core principles before launch THE THANG: Run to Allison Park. Every "STOP" sign 10 BBSU, 10 merkins, 10 squats At Allison Park, descend to do add 5 pull ups. Then head back and do the same… SWEEP THE LEG · MON JUN 8 Adding Banks to the Bank Run Q: Spectre · 4 PAX WARMUP: THE THANG: Hit the banks from Earthfare to Gold Hill 20 Reverse Lunges 7 Burpees 15 BBS Ran back full distance no stops MARY: No time ANNOUNCEMENTS: Newsletter COT: SWEEP THE LEG · MON JUN 1 Little Baby Sandbags Q: Sasquatch · 13 PAX THE THANG: partner up. One partner carries two 2lb sand bags, switch at each station. 1st stop- south state bank = 5 reps (4 count) SSH, seal jacks, plank jacks 2nd stop- culdesac of Patricia Lane = 15 Superman’s, 15… SWEEP THE LEG · MON MAY 11 Loops Deep in Brayden Q: Hershey · 13 PAX WARMUP: mosey down into Brayden THE THANG: triangle loops (1/2 mile loop with 3 station—1. 10 normal merkins, 15 big boys. 2. 10 wide arm merkins, 15 side straddle hops. 3. 10 diamond merkins, 15 squats. 5 loops, finish… SWEEP THE LEG · MON MAY 4 There and back x6 Q: Pauly D · 13 PAX WARMUP: mosey to bottom of Brayden THE THANG: 20 merkins, 20 big boys then run up Brayden to the stoplight and do 20 squats and 20 calf raises then run down Brayden. Repeat 5 times to get 100 reps of each. Run back to… SWEEP THE LEG · MON APR 27 Squatch Holds Q: Sasquatch · 10 PAX THE THANG: Run all over with intermittent stops... side shuffle ~20 yards to & fro until the 6 catches up. Merkins in cadence until you can no longer keep cadence or continue; once you stop, begin 1 burpee, 2 lunges, 3… SWEEP THE LEG · MON APR 20 (De)Construction Zone 10 PAX WARMUP: Quick lap around the main parking lot (not going behind the stores), then circle up for the following, 10-15 of each: – SSH – WM – IW then HW – MNC – Strawberry pickers Then mosey not too far from COT for…. THE… SWEEP THE LEG · MON APR 13 Brayden Loop Q: Grout · 20 PAX WARMUP: None THE THANG: 4+ Miles @ Brayden, 3 stations 20 Seal Jacks, 15 Merkins, 20 Seal Jacks 15 LBC’s , 20 Seal Jacks 15 Lunges MARY: None ANNOUNCEMENTS: COT: SWEEP THE LEG · TUE MAR 31 Oh yeah... We have been here before... Q: Spectre · 10 PAX WARMUP: Mosey down 160 towards Dam Rd. and the back fire entrance. THE THANG: Top of the Hill 5 - Lt. Dan Magic Legs Light post Ladder 5 - Burpees - All the way to the fence 10 - Diamond Merkins 15 - Sumo Squats 20 … SWEEP THE LEG · MON MAR 30 March Madness Q: Pocahontas · 10 PAX WARMUP: SSH, Imperial Walkers, cherry pickers, runners stretch, merkins, mosey then some merkins, squats, bigboys THE THANG: Partner up, split up 100 merkins, 100 dry docs, 100 dips while partners alternate running…