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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.

453 backblasts mention “Assassin”

SLOW BURN · SEP 13, 2024 Backblast! Freewheel Burning, Slowburning Q: Barry Manilow · 9 PAX WARMUP: yes accumulator 5, 5-10, 5-10-15 and so on Flying Squirrel, Merkins, Big Boys, LBCs, Squats Jack Webb Mahktar N'Diayes A-ROD and mumble chatter about the best GB Packers at each position. A-ROD is a backwards… CLYDESDALES · SEP 11, 2024 Backblast! VQ Running AO Q - Spectre Q: Spectre · 18 PAX WARMUP: Got at it THE THANG: Munn Rd. To Harris To White To 160 - 4ish miles MARY: None ANNOUNCEMENTS: 12 year convergence Iron Pax Acceleration Project COT: Show To Know FLIGHT PLAN · SEP 9, 2024 Backblast! Running Q: Assassin · 16 PAX Ran thru Birkshire Hts in Baxter. All enjoyed immensely and complimented me on the route. SLOW BURN · SEP 6, 2024 Backblast! Old School Weinke in a Sandwich baggie Q: FunHouse · 12 PAX WARMUP: Standard Old School SSH X 25, IW X 10, Squat X 10, Merks X 10, MTN Climbers X 10, Moroccan NC X 10, HB Walker X 10, Peter Parker X 10, Plank JACK X 10, SSH X 25 THE THANG: Mosey to Indian restaurant lot, circle… CLYDESDALES · SEP 4, 2024 Backblast! The hump day run(s) Q: Badlands · 24 PAX WARMUP: Rolloff and YHC put in some pre-run miles and Bandcamp ran to the AO from home. Besides that just the standard jaw/mouth warmups aka a lot of mumblechatter THE THANG: 4ish mile route - head across I77 and take… FLIGHT PLAN · SEP 2, 2024 Backblast! Namesake Run l Q: Warning Track · 9 PAX Humid “Fall” morning. 9 men showed to take flight from the premier running AO in The Fort. 9 men returned at 0600 to share tales of conquering the pavement, dodging sprinklers and spotting Flounder biking about Baxter… SLOW BURN · AUG 23, 2024 Backblast! No garbage truck today Q: Peach Stand · 14 PAX WARMUP: ssh, windmills, iw, hw all in cadence THE THANG: 4 corners around the empire pizza/ Persis building Corner 1: squats Bear crawl to corner 2 Corner 2: squats and big boys Run to corner 3 Corner 3: squats, big… SLOW BURN · AUG 2, 2024 Backblast! Acceleration by Association Q: Band Camp · 17 PAX WARMUP: Yes, these are important THE THANG: Stolen from Old Bay: https://f3thefort.com/2024/02/02/countdown-from-50-bear-crawls/ Although I think Big Boys are dumb, so we did flutters instead Start on west side behind… 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 BALLROOM · JUL 30, 2024 Backblast! Don’t let the old man in Q: backdraft · 10 PAX WARMUP: static and dynamic stretching THE THANG: mosey to back parking lot 10/15/20 merkin/squats/abs 3 sets Mosey to back of school wall sits while pax moves across the line with lunge walk and broad jumps 11s jump… JUL 25, 2024 Backblast! Bubble of Hot Air Q: Pusher · 13 PAX YHC was honored to Q at Minnow Pond and thankful to start the day with my brothers in F3. After reviewing previous backblasts, I noticed one from Spider-Man in 2023 which introduced a loop around town that I liked. I… 6@6 · JUL 20, 2024 Backblast! River District meets 6@6 Q: Fogerty · 11 PAX WARMUP: Some of us. THE THANG: Run - 6miles ish - Munn Rd to Harris to Sam Smith to Dam Rd down Harvest Point then back. Out 3 miles back 3 miles. MARY: Nope ANNOUNCEMENTS: Yes - CSAUPs COMING_ Adopt - a - Highway… FLIGHT PLAN · JUL 15, 2024 Backblast! Sweating to the River District Q: Cake Boss · 14 PAX WARMUP: walking from car to shovel flag THE THANG: River District with twist Down 160 to Sutton Left on Sutton to Mills Right on Mills to Stafford Left on Stafford to Harvest To bottom of street and back to COT 3, 4… THE YARD · JUL 13, 2024 Backblast! It's a moderate without Bs Q: Bitcoin · 21 PAX VQ?: No Started at exactly 6:30 AM with a professional disclaimer stating that YHC is not a professional. We moseyed around the lot and warmed up with, Side Straddle Hop Produce Pickers Windmills Moroccan Nightclubs… SLOW BURN · JUL 12, 2024 Backblast! Bro Workout Q: Sprocket · 13 PAX WARMUP: SSH, CP, MNC, IW, HW THE THANG: Wall Sit - the whole group wall sits, while two pax did a burpee and 5 merkins Mosied to the corner of the Lowes building for a partner workout. One side of the building (outdoor… THE BALLROOM · JUL 9, 2024 Backblast! DJ IJ’s 80s Rock Block Q: Italian Job · 13 PAX 13 men took a trip down memory lane at The Ballroom this morning for an 80s music-themed beatdown. Conditions were brutal (79 degrees and 95% humidity - air you can wear). Here’s what we did. It was more of difficult… FLIGHT PLAN · JUN 24, 2024 Backblast! Walmart Q: Esso · 19 PAX Missing Rebel, Esso stepped up and declared the run to Walmart. All cooperated. Looking forward to July 4th convergence, Triple CSAUP, Live Right Acceleration this Friday. Please consider signing up for lawn mowing at… CLYDESDALES · JUN 19, 2024 Backblast! Clydesdales Sutton Rd Loop Q: Skipper · 16 PAX THE THANG: 4.5 mi loop…North on 160, left on Sutton, left into the Sutton Place neighborhood at the New Grey Rock Rd light, right turns at each cross street (3 total) got us to Sam Smith Rd, left on Sam Smith, left on… THE YARD · JUN 15, 2024 Backblast! T Y H E R A D Q: Assassin · 5 PAX 5 were at The Yard for a tour of the back entrance light posts as we had pain in chalk at each pole. Each pole at a letter of THE YARD, but not in order, so that led to some light yogging to find the next letter in the… SLOW BURN · JUN 14, 2024 Backblast! Moderately Done @ Slowly Burnin Q: Fogerty · 18 PAX WARMUP: Um - YES. SSH, Merk, Nightclubs, Squats, LBC, Mtn Climber. THE THANG: Mosey, 7s (Merks, Bomb Jax), DORA ( Derkins, Dips, Squats), Ladder work w DK, DiaMerks, squats, BobHurl, BBs. MARY: Yes - 4 mins with Pax… THE YARD · JUN 8, 2024 Backblast! Yard Work Q: Fogerty · 8 PAX WARMUP: Yes - stretching, gas pumpahs, SSH, Windmills, Squats, Nightclubs, Imperial Walkers. THE THANG: DORA ( Derks, Squats and Dips) Hill work with some Bomb Jax and Sumo-Squats followed up with 4 corners (Merkins in… SLOW BURN · JUN 7, 2024 Backblast! What a turnout Q: Short Sale · 20 PAX Word for the day was “consistency”. Anyone can do it in bursts or for a short while but a consistent performance will take you further. When you are tired or disinterested, that consistency will help you to focus… DAWN PATROL · JUN 6, 2024 Backblast! Covid-19 Q: cableguy · 7 PAX · +1 FNG WARMUP: I don’t remember all the exercises, but it was a good thorough warmup. All exercises went to a count of 19. THE THANG: Partner up 1 runs lap, the does squats until they get back Once back, partner hand slap… CLYDESDALES · JUN 5, 2024 Backblast! Miles Q: Rolloff · 9 PAX WARMUP: no THE THANG: 160, turn on main, turn on summersby, turn on the next road, back down 160 MARY: ANNOUNCEMENTS: CSAUPs coming up COT: