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F3 THE FORT
From the gloom

backblasts

Every workout’s write-up, newest first — straight from the Q’s backblast.

736 backblasts mention “Bass”

BUSHWOOD · APR 23, 2025 Backblast! Squirrels and light poles Q: Bass · 9 PAX WARMUP: count was 20 for the following SSH, hillbilly walkers, imperial walkers, Moroccan Nightclubs THE THANG: Credit goes to Kermit for the ao-the-ballroom Q yesterday. A slight modification due to the soreness factor… THE BALLROOM · APR 22, 2025 Backblast! Burpees at the Ballroom Q: Kermit · 4 PAX DISCLAIMER: Disclaimed, they were shocked. WARMUP: Mosey 20 SSH IC 10 LSS IC 10 Windmills IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 10 MNCs IC Yoga THE THANG: Burpees at the light poles Run to first light pile… FLIGHT PLAN · APR 21, 2025 Backblast! Eight is enough Q: Everest · 9 PAX WARMUP: nope THE THANG: head down 160, around wallmart, head back. MARY: nope ANNOUNCEMENTS: cannoli run next month, fort mill care center volunteer opportunities COT: prayers and praises 6@6 · APR 19, 2025 Backblast! Loopy Loop Q: Liberty Bibberty · 10 PAX Kingsley loop SLOW BURN · APR 18, 2025 Backblast! Skip Joyfully Q: Spectre · 12 PAX WARMUP: SSH – 20 IC • Imperial Walkers – 15 IC • Windmills – 10 IC • Arm Circles – 10 fwd / 10 rev • Hillbillies – 15 IC • Mosey (~1/4 mile loop or parking lot lap) THE THANG: Part 1: Partner Dora (10 minutes) Pairs of… RING OF FIRE · APR 16, 2025 Backblast! 10-20-30 for Bass's Bday Q: The Pirate · 10 PAX WARMUP: Mosey then SSH (57 times for Bass's bday), windmill, imperial walkers, hillbilly walkers, moroccan nightclub, and cherry pickers. THE THANG: Started off on benches - 2 sets, 10 each - step ups, inclined merkins… THE BALLROOM · APR 15, 2025 Backblast! Rebel sighting Q: Rebel · 5 PAX Rebel forgot how to do a backblast. :sunglasses: FLIGHT PLAN · APR 14, 2025 Backblast! Very Rucky Q: Assassin · 12 PAX The usual running was almost hijacked by ruckers this week. Tclaps to the speedy Sir Toppam Peach stand, bass, Fogerty, corruption, for keeping us a running AO. We ran, we rucked, we fellowshipped, we prayed for a… CLYDESDALES · APR 9, 2025 Backblast! Sam Smith Q: Fogerty · 8 PAX WARMUP: yes THE THANG: out and back MARY: Nope ANNOUNCEMENTS: COT: prayers and praises- Fast 5 THE BALLROOM · APR 8, 2025 Backblast! Meaning of Tigers chasing us in our dre Q: Sofrito · 3 PAX Disclaimer shared and meeting called to order. Agenda approved and new business discussed. Is Dunkin Donuts a reputable AO WARMUP: Slow jogging to the track! 10 reps each Moroccan Night Clubs Cherry Pickers Wind :dash… FLIGHT PLAN · APR 7, 2025 Backblast! Oh Baxter Q: JWOW · 8 PAX Baxter Loop: we ran down Market Street across 160, down to Stratford Run. Left onto New Gray Rock Road and down Sutton back to Market. We got 3.3+ miles in. It was glorious. SLOW BURN · APR 4, 2025 Backblast! Stations of the Cross Q: Twister · 10 PAX WARMUP: No warm up THE THANG: The assembled PAX executed 14 different excercises while the appropriate scripture was read at each station. Sadly the Winke was taken by spitz to read at quiet time during school MARY: :05… FLIGHT PLAN · MAR 31, 2025 Backblast! Run to the River 4 miles Q: Joe Lyons · 23 PAX WARMUP: nope THE THANG: Ran to the river through Baxter MARY: a few afterwards did some additional work ANNOUNCEMENTS: COT: prayers for Families and our thoughts 6@6 · MAR 29, 2025 Backblast! 6@6 Downtown Loop Q: Skipper · 15 PAX THE THANG: Downtown FM loop: Munn -> L Harris -> Spratt -> Watson -> L Monroe White -> L Tom Hall -> L Clebourne -> McClammom -> R Harris -> R Munn and back to COT THE RANCH · MAR 27, 2025 Backblast! Counting Down from 100 Q: Old Bay · 16 PAX WARMUP: Quick COP warm-up with Imperial Walkers, Seal Jacks, and Hill Billy Walkers. THE THANG: Mosey down to oval loop in front of Springfield Middle. Near school entrance we started with a 100 reps of an exercise. We… THE BALLROOM · MAR 25, 2025 Backblast! Biscuits and light poles Q: Mainframe · 7 PAX WARMUP: Various exercises while doing laps around outside of parking lot. Somehow biscuits were brought up and for the rest of the time everyone discussed their favorite biscuit restaurant and topping. THE THANG: Start… FLIGHT PLAN · MAR 24, 2025 Backblast! Out and Back to Gold Hill Middle Q: Old Bay · 16 PAX Out and back to GHMS, via Richard's Crossing, and ducking into the Earthfare parking lot (to avoid 160 as much as possible). 6@6 · MAR 22, 2025 Backblast! Well crap just run Q: Bass · 10 PAX Ran down Munn to Harris up ardrey to 160 down Jackson up Harris cut through school lot. Dropped off Twisty and did a new Kingsley loop cause Rockthrill encouraged us. :joy: SLOW BURN · MAR 21, 2025 Backblast! 21s on the 21st 8 PAX WARMUP: Kinda chilly out so we needed it. Quick loop to the north side of the strip mall right in front of F45 to show them outside is better 10-20 of the following - SSH - Windmills - Hillbilly walkers - Moroccan night… MAR 20, 2025 Backblast! It Pays to be a 1 Q: Slapshot · 17 PAX It was a relatively warm morning at Minnow pond where 17 strong PAX met to get some miles..but only limited smiles. Ran straight to WEP in front of the stage. The workout: Start with 10 Burpees Run to the first swing… MAR 19, 2025 Backblast! St Paddy's Day WOD Q: Shield · 11 PAX WARMUP: Our warmup consisted of Windmills, Imperial Walkers, Hillbilly Walkers, some downward dog and honeymooners THE THANG: We did 5 rounds of exercises The first 3 rounds were 17 reps of each exercise followed by a… RING OF FIRE · MAR 19, 2025 Backblast! Shield is a lean mean pain making machi Q: Shield · 10 PAX WARMUP: Did couple exercises THE THANG: 4 rounds of board of pain In between exercises take 400m lap MARY: ANNOUNCEMENTS: Ruby and Splinter are training for Marathon :clap: :muscle: :bacon: COT: Be light in the darkness… THE BALLROOM · MAR 18, 2025 Backblast! Ballroom Slam Q: HarryCarry · 6 PAX Started with a Short mosey run Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker peters; plank stretches -mosey run- Thang 1: tracks: do transportation, then the… FLIGHT PLAN · MAR 17, 2025 Backblast! Snails & Trails Q: Cobra Kai · 17 PAX THE THANG: Road runners headed to Brayden, a few of us hit BAX Trails ANNOUNCEMENTS: Fast Five COT: Prayers!