backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,193 backblasts mention “su”
APR 15, 2019
What's in Your Bucket?
9 men started their Easter Week off right on a cool morning (I was gonna bring my 2.0 this morning who turns 13 today but there was no luck getting him up). A couple guys showed up that were up late watching some TV…
APR 15, 2019
License to Ill at Quagmire
I love the opportunity to Q at Quagmire. Starting off the week, you need to make sure you wake everyone up with a good shake of the weinke. I wanted this one to be different, and boy was it. It looked REALLY good on…
APR 13, 2019
Back to Basics at The Deep
After my Q on Thursday I feel like Q #3 this week would a good opportunity to go back to basics. As the Lake Wylie guys celebrated 3 years since the launch of the Deep this week I forget that we have a lot of "newer"…
APR 12, 2019
History at The Hive
Pulling into the HIVE early to set-up shop YHC was surprised to see 2 cars already there! Rebel was enjoying a few ‘Be Still’ minutes and Geronimo was getting after it in the parking lot with what appeared to be his…
APR 12, 2019
TABATA FRIDAY
14 men kicked off their Friday morning with a good sweat at The Swamp. About 1/2 left with their rucks, and the rest of them did this: The Thang: Short mosey up and around one of the large parking lots, and stop in the…
APR 11, 2019
1097 Day Review for Lake Wylie
[video width="720" height="480" mp4="https://f3thefort.com/wp-content/uploads/2019/04/20190411_060039_1.mp4"][/video] Today started off great. It was warm(ish) around 58 degrees. Set up at the Poopdeck and pulled in to…
APR 11, 2019
The Art of Merkin Cadence...
What is more difficult than doing 20 merkins first thing in the morning? Trying to do 20 merkins first thing in the morning in cadence and remembering to breathe! I was doing well until I hit merkin #11 and it was…
APR 10, 2019
Relays at Abyss
Been trying to come up w/ ideas that force guys to naturally push themselves harder than they would normally. What better way than to do some team relays w/ punishments and a time hack that forces us to push it to be…
CLYDESDALES · APR 10, 2019
AKA to Clydesdales for a River Run
Day 9 of AKAY2 did not disappoint. 13 PAX came out to run the hills of the River District. Beautiful morning, no sweat shirts and lots of yellow running gear! 4 mile loop: down Market straight to River District…
THE BALLROOM · APR 9, 2019
Cheating and Slow Webs
Dreed's post about "HYPOCRISY OF THE DISHONEST CHEATER" really resonated with me so it became my topic https://www.facebook.com/david.redding.963/posts/683278642142599 How much dishonest cheating are you doing in your…
APR 9, 2019
Is There a Name for That? GC, 4.9.19
It’s been a long time since YHC had the opportunity to Q at the region’s buffet of pain. When the call came out requesting my service, I readily accepted and then immediately forgot about it. Good thing our buddy…
APR 8, 2019
Incentive
Spring is definitely here and so were 11 PAX ready to push themselves at the Crows Nest. After giving a quick disclaimer we took the long mosey around to the back of the school where we circled up for a QUICK warm up. …
THE ARMORY · APR 8, 2019
Go quickly, go alone. Go far, go together.
YHC was called out of the bullpen this weekend and had to bring a W/O that would make all PAX better. A little thinking from prior beat down kettle bell sessions triggered moments of past pain that merited being brought…
APR 8, 2019
Tabata Time at the Quagmire
Monday morning and the start of a new business week. It was finally warm, 64 degrees... and with that warmth comes humidity! I haven't been to Quagmire in too long, that standard excuse about passing other AOs to get to…
APR 6, 2019
Building blocks which start with grains of sand
As I drove to the Yard for what was looking to be a beautiful morning, I started to think about what my message for the day would be since I didn't plan for that portion of the workout...which is very normal. I quickly…
VARSITY · APR 5, 2019
8 at Varsity - Staying Dry
Why does it always have to rain on Fridays? No worries, the Badger Den has plenty of covered space. We started off with an Indian Run around the parking lot and then another lap while we took turns carrying the…
APR 4, 2019
1st Quarter Check-in at Footloose - Are You Accelerating or Going Backwards?
When a glorious morning of 51 degrees dawned on The Fort, I figured that there may be a decent size crowd at Footloose. The Pax did not disappoint. Put out some hype in the Twitterverse along with my man, Beacon, and…
APR 3, 2019
#HillWork at the Abyss
I gave the Pax a warning the night before on twitter about the workout. We were going to celebrate 3 crazy years of F3 with some old school #HillWork. And Hill work we did, a lot of it. 5:15 hit and it was time to go…
RING OF FIRE · APR 3, 2019
Pull up bars and Tinsel Utensils
Great chilly morning after a snowmaggedon yesterday, PAX were in for a treat as we needed to stay warm. We moseyed around the parking lot, about 1/3 of a mile and started the warm up: Moroccan night clubs, low slow…
APR 2, 2019
Fire Ant 4/2/19
I have been running too much... but now it's time to get ready for May's GoRuck Heavy. No better way that to lead the men at our rucking AO the Fire Ant. Cool morning in April, they are expecting SNOW today (and it…
APR 2, 2019
KB Tabata Time!
Good times for my 1st Q at Lake Wylie's Premier (and only) Kettlebell workout! Everything you see below was completed with music going on. Because why not? Music makes the workout more fun. And yes, mumble chatter can…
COLOSSEUM · APR 2, 2019
The Four Horsemen
We only had four, but they were studs, willing and ready to take on the beatdown. After a quick disclaimer, the Four Horsemen took a lap around the front of the school and stopped at the basketball court for some…
THE BALLROOM · APR 2, 2019
Tour Around the Ballroom
Advised we are taking the Tour of the Ballroom AO #2 and AO #3 Warm up We moseyed to the front of the School and circled up In cadence Imperial walkers 20 Wind Mills 15 Moroccan Night clubs 30 Imperial Walkers 20…
APR 2, 2019
Old School Slug Fest at the Corral
Man, I have to give props to our boy Lutefisk for taking over this AO as Site Q and really elevating the attendance and holy cow the consistent FNG's rolling up here. It's so great to see, and likely the only reason I…