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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.

419 backblasts mention “Half Shell”

THE COACH'S BOX · AUG 15, 2024 Backblast! Keep Going Q: JCruise · 14 PAX WARMUP: 100yds down the field: Toy Soldier x 20yds, Lunge Walk x 20yds, Duck Walk x 20yds, Right Shuffle x 20yds, Left Shuffle x 20yds THE THANG: 1. Mosey the long way to pull up bars--come back for 6 OR LBCs--5 & dime… SLOW BURN · AUG 9, 2024 Backblast! Going for the Gold!!!! Q: Keith Crockett · 14 PAX 8/9/24 Slow Burn Q Warm-Up Start with the Mission statement, 5 Core Principles, the injury disclaimer. Today’s beatdown theme will be Summer Olympics trivia. Various Quad/Leg/Glute stretches 15 SSH IC, 15 Tappy Taps, 10… AUG 6, 2024 Backblast! Full buffet at the Corral Q: Cake Boss · 14 PAX WARMUP: Dynamic warm up of 10 count exercises while moving through parking lot Wrapped up with some wall work Dips, Step ups and Derkins THE THANG: Tega Cay Zipper 9 lanes through parking lot, perform the following at… AUG 6, 2024 Backblast! Anyway but the stinky dumpsters Q: Cake Boss · 14 PAX WARMUP: We did dynamic warm up Some moseys some wall work and then back to main parking lot THE THANG: 9 lanes 10 Merkins, 20 Squats, 30 LBCs at top of each lane run to next one MARY: Plank on curb PAX bear crawl to… THE HIVE · AUG 2, 2024 Backblast! Old Man Playlist Q: Drop Thrill · 8 PAX This morning I brought a little double trouble to The Hive. Each exercise perform 15x first round and 20x the second with a run half way and at the reset. It was a great sweat fest and I was feeling the humidity. Great… THE COACH'S BOX · AUG 1, 2024 Backblast! LR Clowncar beatdown Q: Slow Jams · 13 PAX WARMUP: Disclaimer brought to you by Slow Jams then an introduction to my fellow CO Q’s and the theme of the beatdown, Accountability, was explained and what that means to me. Followed by some in cadence exercises and… CLYDESDALES · JUL 31, 2024 Backblast! Clydesdales went everwhere Q: Assassin · 21 PAX Nice crowd today due to the anticipation of what the Q had to say. Set the route, and about 5 out of the 20 something took it. Others went wherever they wanted. Two things mentioned in COT: First- AirPods…Grab the case… THE RANCH · JUL 25, 2024 Backblast! 7/25 at The Ranch Q: Skipper · 8 PAX WARMUP: Mosey to the back lot…SSH, LSS, cherry picker, merkin, Peter Parker, Parker Peter THE THANG: Mosey to parking lot near the track for a DORA…100 burpees, 200 squats and 300 LBC. MOT for burpees and LBC was bear… JUL 23, 2024 Backblast! This one is for Halfway... Q: darkhelmet · 18 PAX WARMUP: We lifted rocks and stuff THE THANG: We ran to Sonic the long way and did a Dee WOD MARY: No chicks ANNOUNCEMENTS: Read your newsletter COT: The 5th Core Principle My name is Band Camp and I read backblasts for… JUL 22, 2024 Backblast! Sweating to the (90’s) oldies Q: Sugarbug · 9 PAX WARMUP: Some Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Windmills & Cherry Pickers… all in cadence… we then moseyed over to the church lot THE THANG: HIIT 50 seconds on 10 off for 4 exercises then had 2… THE HIVE · JUL 19, 2024 Backblast! Sublime KB Tabata No Wind, No Problem S Q: Keith Crockett · 15 PAX WARMUP: YHC was 2 min late prepping for the workout. Bandcamp lead us in SSH and Swings, Imperial Walkers. I continued with: - Windmills - Cherry Pickers - Peter Parker’s - Dying Cochroaches THE THANG: Tabata workout: 1… THE COACH'S BOX · JUL 18, 2024 Backblast! No Shower Curtain, No Problem Q: Warning Track · 10 PAX WARMUP: SSH x 25 THE THANG: Mosey around lot mixing in Low Slow Squat, Merkin and Flutter Mosey to benches near hill and complete 2 rounds of step ups, dips, derkins. Grab a coupon from nearby rock storage facility… JUL 13, 2024 Backblast! Dads & 2.0's Cones & Dogsled Fun Q: Suplex · 31 PAX WARMUP: SSH, MNC, Windmills, LSSquats, Mosey around playground & back THE THANG: (1) Sharks & Minnows [3 rounds]. Round 1 & 2, Dads are sharks [MOT = 1-legged or 2-legged hops]. Last minnow left picked exercise for… SOUL TO SOLE · JUL 11, 2024 Backblast! Around the Lake Stroll with Pain Statio Q: Sofrito · 7 PAX The Q arrived 5 minutes late and Cornerstone took lead. WARMUP: laps around the lot waiting for a THE THANG: Mosey around the Kingsley lake with pain stations 5 Stops in all with the following exercises Rucks used for… RING OF FIRE · JUL 10, 2024 Backblast! Killer B’s plus Q: Slow Jams · 12 PAX WARMUP: IC exercises and stretches THE THANG: Killer B’s on the football field — End zone: 5 burpees --> Bear Crawl 10 yards to 10 yard line 10 Yard Line: 5 Burpees / 10 Bomb jacks —> Broad jump 10 yards to 20 yard line… JUL 9, 2024 Backblast! STAY HYDRATED Q: The Pirate · 9 PAX WARMUP: SSH, windmills, cherry pickers, moroccan nightclub, imperial walkers, hillbilly walkers, mosey THE THANG: Wall sits with bear crawls a few times throughout, triangle stations (3 stations) doing pushups (10, 20… JUL 2, 2024 Backblast! Subbing to the oldies Q: Shady · 15 PAX WARMUP: no messing around and got right to business knowing mumblechatter would be strong. Mosey around parking lot and stopped for cherry pickers, windmills, low slow squat, merkins, imperial walkers. THE THANG: went… THE FORT · JUN 29, 2024 Backblast! Blame JWOW Q: Mainframe · 16 PAX 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… SLOW BURN · JUN 28, 2024 Backblast! The Greatest Workout of All Time? Yes. Q: darkhelmet · 29 PAX WARMUP: Probably. No one remembers. THE THANG: A few rounds of 11s, 7s, and other nonsense. The REAL nonsense, though, came in the form of setting things right in the naming department. Sadly, in only 45 minutes, I… THE COACH'S BOX · JUN 27, 2024 Backblast! Pain Train: Mike Tyson / Burpee Hill Ed Q: Jeremy Holt - · 9 PAX Warm Up: - Imperial Walkers - Moroccan Night Clubs - Overhead Claps - Raise the Roof The Thing: 1. First Round: - Mosey to the front of the school - 5 Burpees - 15 Carolina Dry Docks (CDD) - 30 Straight Leg… JUN 25, 2024 Backblast! Dora and Corners Q: Smuggler · 8 PAX WARMUP: Short but not quick mosey, SSH, Merkins, Mtn Climbers, and Windmills. THE THANG: Mosey to the wall and have a seat. Chairs not provided. Take turns 10 yd bear crawl, 2 burpees or 5 mtn climbers, bear crawl back… ALCATRAZ · JUN 22, 2024 Backblast! 3 leg tour Q: Band Camp · 14 PAX WARMUP: Ditch Witch led! THE THANG: YHC had a plan pulled from previous Alcatraz backblasts, but it was a pretty morning. So, here's a list of what we DID NOT do: - 30 pull ups - 45 burpees - 90 squats - 120 dips - and… THE RANCH · JUN 20, 2024 Backblast! 14 hours and 32 minutes of daylight Q: Half Shell · 12 PAX WARMUP: Mozy followed by windmills, flutters, Moroccan nightclubs, shoulder taps THE THANG: Mozy to back of the school for brief discussion that it is the Summer solstice. In Charlotte there are 14 hours and 32 minutes… JUN 19, 2024 Backblast! Epic Dumpster Stench Q: Mark Nestel · 5 PAX Dora, Burpees, Dumpster Stench, good times for all.