backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
201 backblasts
THE FORT · AUG 31, 2024
Backblast! Four corners and dropped passes
WARMUP: SSH, Moroccan night clubs, Trucker not approved windmills, mountain climbers THE THANG: started with one lap around WEP to get our blood pumping then back to start to assume the plank position. Did four reps of…
THE FORT · AUG 24, 2024
Backblast! Hill Sprints with beautiful sunrise
WARMUP: - SSH / WM / IW THE THANG: - hill sprints: 50%/75%/100% - 7's up the hill: burpees+big boys / mode of transport = backwards uphill run - jack webb: 1:4 / merkins + OH clap - hill sprints: 50%/75%/100% MARY: …
THE FORT · AUG 17, 2024
Backblast! Deep Burn
It was a beautiful morning as we explored the land holding. Ran down to the church for some stairs work. Back down the street for a Dora. Over to the playground for some swing work. Back to COT for prayers and praises…
THE FORT · AUG 10, 2024
Backblast! Rabbit and Turtle Training
8 men showed up at the park. Promise made, no roaming is the wet field. Warm-ups: SSHs, Imperial Walkers, Windmills, Plank, PP, Merkins,PP, more merkins. Next, stroll around the park. Partner 1 farmer carried sandbags…
THE FORT · JUL 20, 2024
Backblast! The Eagle had Landed
The Fort July 20th 2024 Four pax at the Fort. 55 years ago, apollo 11 landed on the moon (7/20/69). Disclaimer, run. Warmup: SSH (12x i/c); windmills; Imperials; Moroccan N/C; Low slow squats; big arm circles; peter…
THE FORT · JUL 16, 2024
Backblast! The Loop of Pain
WARMUP: none THE THANG: Hot zone (starting point) 20 Jump squats, 15 Merkins, 10 Peter Parker’s, 5Burpees and Run 1/4 mile loop. Pain station Large fire :fire: truck tire and flip three times. Run 1/4 mile to next pain…
THE FORT · JUL 13, 2024
Backblast! Buffet of exercises
WARMUP: SSH, Hillbilly walkers, windmills, low slow squat, .8 mile mosey to amphitheater THE THANG: 10 rounds 10 count, adding an excercise each round, lunge walk to wall followed by 1 kraken burpee, lunge walk back…
THE FORT · JUL 6, 2024
Backblast! Schweaty
WARMUP: mosey to pike front entrance- 50 SSH, 25 IW, 25 Moroccans, 10 cherry Pickers. Some shuffling to work out the aches. THE THANG: Mosey to walls at pike -10 step ups single counts -10 body ups -10 Derkins -mosey to…
THE FORT · JUN 29, 2024
Backblast! Blame JWOW
Honestly I was expecting low attendance so I was pleasantly surprised when I start seeing several cars rolling into WEP. JWOW sent me note mid week asking if I'd be willing to bring the junkyards on Saturday so I had to…
THE FORT · JUN 22, 2024
Backblast! 2024.25 The Fort
Run to McCammon St parking lot 3 rounds of 40 yard bear crawls with filler exercises Run to Subway parking lot 4 rounds of Balls to Wall Crawls with filler exercises Run to FMCoG parking lot 5 rounds of 10 burpees EMOM…
THE FORT · JUN 15, 2024
Backblast! Hard chargers of The Fort
WARMUP: In the Field 25 SSH 10 HB Walkers 10 Merkins 10 Mt Climbers Downward Dog Honey Mooner 10 Peter Parker 10 Plank Jacks Run a lap – CSAUP leaves THE THANG: Big Bang – Circle up on cone in field. Q calls out an…
THE FORT · JUN 9, 2024
Backblast! An un”fort”unate series of events
Warmup SSH Windmills Imp walkers Hillbilly walkers Michael Phelps Plank- yoga stretches Merkins Carolina dry docks Sandbag carry to big hill, down trail. Hill is off on left side. Mode of transport was lunges and bear…
THE FORT · JUN 1, 2024
Backblast! The Tour de Fort Mill: Where Burpees Me
I rolled up this morning and was surprised to see so many pax already there with five minutes to spare. Hopped out of the vehicle to find we had an FNG in attendance. At 6:30am, I gave the disclaimer and we started the…
THE FORT · MAY 25, 2024
Backblast! Aloha Covid
Wasn’t sure how this was gonna go since YHC has been sick last few days coming back from Hawaii. Asking Fogerty to have my back if I dropped over. With som solid HIMS showing up I knew I had no choice but to bring it…
THE FORT · MAY 18, 2024
Backblast! Sneaky 2
WARMUP: High Plank Downward dog Upward dog Merkins x 5 Repeat High Plank Downward dog Upward dog Shoulder tap x 5 Repeat THE THANG: Imperial Walker x 20 (cadence count) Hillbilly Walker x 20 (cadence count) Windmill x…
THE FORT · APR 27, 2024
Backblast! 2nd annual 420 smokefest
WARMUP: Start the music. Where is everybody? THE THANG: 420 burpees OYO MARY: Plenty of time to stretch at the end... between swatting gnats and skeeters ANNOUNCEMENTS: Lots of activity these next few weeks. COT: We are…
THE FORT · APR 13, 2024
Backblast! You know what I mean?
Kettlebell workout around WEP weinke included - Thrusters, Swings, chest press, curls, squats, man makers, flutters, overhead carry, running, rinse and repeat. Ended at auditorium. Covered 5 core principles, mission of…
THE FORT · MAR 30, 2024
Backblast! AO The Fort Shovel Flag Handoff
WARMUP: Motivators, Windmills, Cherry Pickers THE THANG: 1. 1 round at the stage: Partner 1 bear crawl to playground and mosey back while partner 2 cycles through 10x burpees & 10x donkey kicks. Switch. 2. Crawl bear up…
THE FORT · MAR 23, 2024
Backblast! Wet at WEP
Wet morning, light rain, but it did not stop eight studs from coming out to the park and putting some work in. Warm ups in the parking lot. Next we traveled around the park stopping at each swing for 10 reps of merkins…
THE FORT · MAR 16, 2024
What’s in a Name?
Slackblast: What’s in a Name? DATE: 2024-03-16 AO: ao-the-fort Q: Boogie Down PAX: Portal brianjohanson Band Camp Olaf F3 Culture Club Clickbait FNGs: 0 COUNT: 7 WARMUP: Mosey to Springs Global business parking lot next…
THE FORT · MAR 2, 2024
We should change the name of this AO.
Slackblast: We should change the name of this AO. DATE: 2024-03-02 AO: ao-the-fort Q: Portal darkhelmet PAX: brianjohanson Saw Dust Ian Carman Shady Sex, Lies and Videotape (SLV) Sprocket Jiffy Grinder Maximus, Big Dif…
THE FORT · FEB 24, 2024
Slackblast:
Slackblast: Competitor's Coupons Accepted DATE: 2024-02-24 AO: ao-the-fort Q: Esso PAX: Grinder Slash Sprocket Warning Track Grout, Ringer FNGs: 0 COUNT: 7 WARMUP: Undoubtedly. THE THANG: Coupon Heavy 1) Simple DORAs…
THE FORT · FEB 17, 2024
D2D Solidarity Run
Slackblast: D2D Solidarity Run DATE: 2024-02-17 AO: ao-the-fort Q: Portal PAX: FNGs: 0 COUNT: 1 WARMUP: Mosey THE THANG: 3+ Miles; Various exercises MARY: Various exercises ANNOUNCEMENTS: 1) My knees are paying for…
THE FORT · FEB 10, 2024
CrossFit Jealousy
Slackblast: CrossFit Jealousy DATE: 2024-02-10 AO: ao-the-fort Q: Saw Dust PAX: Portal Grinder Retiree Tiller, Dixie (Steve Hill) FNGs: 1 Connor Hill - Iceman COUNT: 7 WARMUP: It got warm... quick. THE THANG: A solid…