backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
201 backblasts
THE FORT · SEP 20, 2025
Backblast! BBQ
3 men showed up at The Fort this morning. Quick disclaimer and we were on our way towards the Print Shop. Stopped at the town hall office building for some dynamic stretching, Step -ups and dips next store, Muscle ups…
THE FORT · SEP 13, 2025
Backblast! Fort violation
Warmup: IW’s, HW’s, Ch-Ps, WMs, Motivator, Cheese Grater, Violator THE THANG: Counting only trees on Right side… mosey to Playground & 11’s on the way at the trees: Burpees & BBSU (start w/ 10 Burpees & 1 BigBoy)…
THE FORT · SEP 6, 2025
Backblast! Q-Swap at the Fort
WARMUP: - Large arm circles - Windmill - Imperial Walker THE THANG: Circuit training -> two rounds 45 sec exercise + 15 wait - Lunges - Leg raises - Squats with 25 dumbbell - Manmakers -35 lbs sandbag - Mountain…
THE FORT · AUG 30, 2025
Backblast! Pain Points
WARMUP: mosey around WEP with some stretch stations THE THANG: do an exercise for points from the board, then run a lap around parking lot. Rinse and repeat for max points. See picture of board. We got about 3 miles…
THE FORT · AUG 23, 2025
Backblast! Cards at WEP
WARMUP: Stretchy things THE THANG: Lap around park stopping at swings alternating between 20 merkins and 20 squats. Mosey over to lot in front of old springs building. 17 bombjacks, 17 plankjacks,and 17 v-ups. Take a…
THE FORT · AUG 16, 2025
Backblast! Case Keenan and Kel…ley Kapowski
WARMUP: hops of a side straddle, grass pickers, imperial walkers, THE THANG: 1 found of beat the deck: Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right…
THE FORT · AUG 9, 2025
Backblast! 50 at the Fort
WARMUP: the regular THE THANG: stations around the park and 50 burpee’s fir Decibel turning 50 MARY: ANNOUNCEMENTS: COT:
THE FORT · AUG 2, 2025
Backblast! Coupon Savings
WARMUP: Skip handles the warmup w a mosey and SSH, merkens, wind mills and stretching. THE THANG: Skip took the 1st 30. Ran to Massey hill and conducted partner workout with burpees, squats, lunges and merkens. Mosey…
THE FORT · JUL 26, 2025
Backblast! Repeat post
Solid workout similar to varsity last week. We did all 4 muscle groups for 15 minutes each. I am tired mostly due to trash pick up. Various counts from 10-20 Shoulders Moroccan Night Clubs Overhead Claps Arm Circles…
THE FORT · JUL 19, 2025
Backblast! Ascending/descending weinke board
WARMUP: SSH/IW/HW/Stretches/MN THE THANG: Started with a lap around WEP + 25 burbees along the way. Parking lot as ending/descending weinke after exercise run to top parking lot and do burpee 1/2/3/4/5/4/3/2/1 MARY…
THE FORT · JUL 12, 2025
Backblast! Arms & Legs So Bad It Still Hurts
Ruby Slippers and Splinter were Co-Q's for the day. We decided to split it up by muscle groups. Ruby started first with arms and then Splinter took over with legs. WARMUP: Warmup-y things. THE THANG: Ruby's 1/2: Mosey…
THE FORT · JUN 28, 2025
Backblast! Ring of Fire
We did the Ring of Fire and it burned. Stairway to Heaven we bear :bear: crawled. It was epic. Bounty/Birdcage
THE FORT · JUN 21, 2025
Backblast! Cards with Dora
WARMUP: SSH, cherry pickers, Moroccan night clubs THE THANG: quick DORA, 100 merkins, 150 LBCs, 200 mt climbers Card game: Round 1: :diamonds:- dry docks :hearts:- Merkins :spades:- Superman’s :clubs:- shoulder taps…
THE FORT · JUN 14, 2025
Backblast! Little Moist Fathers Day tribute
WARMUP: Couple of exercises in the COP to loosen up the PAX Then dynamic around the WEP path with stops along the way for some more exercise moves Back to main lot where DD took over THE THANG: Lunge walk up hill with…
THE FORT · JUN 7, 2025
Backblast! Donkey Kong
WARMUP: - yes...at our age we all should do at least some of that! THE THANG: - "kick like a Donkey and pull like a Mule" - Clickbait smoked our shoulders and arms while Grinder had a cardio and core focus. MARY: - we…
THE FORT · MAY 31, 2025
Backblast! Two Qs Walk Into The Fort... One Brough
Conditions: Humid, heavy, and perfect for the grind Warm-Up (Cornerstone on Q): - 10 Windmills - 10 Cherry Pickers The Thigh Fryer (3 Sets): - 20 Squats - 20 Merkins EMOM Hill Burn (4 Rounds – 12 Minutes Total): Every 2…
THE FORT · MAY 24, 2025
Backblast! Crab Sack
Two Qs at The Fort Fishstix Q: Lap around the park stopping at each swing for warm - ups (SSHs, IWs, WMs, HBWs, MNCs). Stopped at the hill near the monument for a motified Dora. Both partners performed the standard…
THE FORT · MAY 17, 2025
Backblast! Slork
WARMUP: tickle time THE THANG: ran around fort mill MARY: she didn’t show up ANNOUNCEMENTS: stuff COT: prayers
THE FORT · APR 26, 2025
Backblast! Knowledge Dump
It was a beautiful morn in The Fort and there was a sense of wisdom in the air that swooped down in the form of Falcon Crest. Top three quotes of the morning: “I got my drinking buddy pregnant.” “The owner of a night…
THE FORT · APR 19, 2025
Backblast! Fort Mill Tour
WARMUP: Mosey around WEP, Exercises THE THANG: 1st. a ladder around Police station lot, Partner work around fort Mill Pharmacy. 2.5 miles and a ton of exercise by all- we did them all MARY: Finished with partner work…
THE FORT · APR 12, 2025
Backblast! Sweet and Spicy at The Fort
WARMUP: Peach Stand started us off with the warmup of SSH, Imperial Walkers, and possibly a few others gone from memory. THE THANG 1: PeachStand instructed Pax to pick a rock from the piles behind the amphitheater (and…
THE FORT · APR 5, 2025
Backblast! AKA - the tour continues
WARMUP: Mosey to the swing & do an exercise In c cadence all the way around the park - 9 stations, 9 exercises - .6 miles. Warmup complete THE THANG: At the hill behind the restroom building - 10 squats at the bottom…
THE FORT · MAR 29, 2025
Backblast! Diesel Power
THE THANG: - repeat Q from 2025-02-22 with minor modifications. - look that backblast up if really interested. ANNOUNCEMENTS: - read your newsletter COT: - was held
THE FORT · MAR 22, 2025
Backblast! All of the burpees
WARMUP: Moroccan nightclubs Windmill Cherry picker Low slow squat Hillbilly walker Burpee mile(ish) - 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles for a total of…