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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.

507 backblasts mention “Peach Stand”

SLOW BURN · AUG 30, 2024 Backblast! Stone Cold Crazy Q: Senator Tressel · 9 PAX Nine men met at the Fort Mill Lowes for 45 minutes of Slow Burn to get ready for the weekend. Here's what they did: THE THANG: The Pax were disclaimed and then mosied around the parking lot until we found a good spot… BUSHWOOD · AUG 28, 2024 Backblast! Waxed at Bushwood Q: Greg Shoney · 11 PAX · +1 FNG WARMUP: long mosey, windmill, imperial walker, hillbilly, downward dog, honeymooner THE THANG: 11’s on a big hill- merkin and squats Mosey back to COT for board of pain w music. 5 exercises x 30 Reps of everything. Tons… THE BALLROOM · AUG 27, 2024 Backblast! (Tony romo voice) that’s a lot of monke Q: Peach Stand · 9 PAX WARMUP: windmills, produce pickers, imp walkers - in cadence them moseyed to the football field THE THANG: rounds of suicides on the field Starting at goal line, run to 10 yard line and do 10 reps, run back to goal… FLIGHT PLAN · AUG 26, 2024 Backblast! Great bootcamp weather for a run (10 de Q: Esso · 24 PAX Walmart Route 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… AUG 22, 2024 Backblast! Bermuda rectangle Q: Peach Stand · 11 PAX WARMUP: THE THANG: route - Massey st to Harris to ardrey to 160 - one mile on the dot. Pain stations - parking lot on top of Massey hill, Nazarene church parking lot, entrance to WEP 10 jump squats and 20 merkins at… FLIGHT PLAN · AUG 19, 2024 Backblast! Running amongst the AOs Q: Peach Stand · 20 PAX WARMUP: THE THANG: ran through Baxter to front st, out to 160, through the earthfare lot to the turnaround at Gold Hill Middle - 4.5 mile round trip MARY: ANNOUNCEMENTS: COT: SLOW BURN · AUG 16, 2024 Backblast! Slowly Burning Q: Rebel · 6 PAX WARMUP: stretching and Mosey to adjacent lot for IW, HW, merkins, SSH & Windmill THE THANG: Dora - 100 merkins, 200 squats 300 flutters. Injured my calf while running so had to audible to 2 sets of Jack Webb. 1st was… BUSHWOOD · AUG 16, 2024 Backblast! Tol much running Q: Soup To Nuts · 10 PAX Too much running??? Light jog with shuffles and karaoke SSH, Windmills, MNC’s, Cherry Pickers Mosey to top parking lot 4 corners - 15/10/5. Merkins/Big Boys/Squats/Flutters. Jack Webb Workout - 1 merken 4 Arm Extensions… AUG 15, 2024 Backblast! Star fish Q: Vuvuzela · 15 PAX WARMUP: run around downtown with a few stops along the way with a variety of exercises until we got to the initial point of the starfish THE THANG: center point with 5 burpees every time that we go back to that point… 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… BLOCK PARTY · AUG 7, 2024 Backblast! Webb-o-Rama Around Downtown Q: Old Bay · 14 PAX Mosey to a nearby parking lot: WARMUP: - SSH - Windmills - Imperial Walkers - Squats - Mountain Climbers Mosey to the park across from Little Caesars . THE THANG: 4 cones set up along path heading from Millstone Park… 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… AUG 1, 2024 Backblast! Pole Postion Q: Sprocket · 8 PAX WARMUP: IW at Pike, LSS at gas station, MC at church THE THANG: From the corner of Harris Street & Ardrey to White Street (aka RT 160) & Ardrey, we ran to each telephone pole and did an exercise. Northbound there are 12… BUSHWOOD · JUL 31, 2024 Backblast! Bushwood Q: Tiller · 10 PAX WARMUP: Wind Mill, Low slow squat, and Spider Merkins THE THANG: Warm- up Wind Mills, Low slow squats, Spider Merkins Run .25 Wind Sprints 10 Man-Makers Bear crawl and 3 Merkins Tire flip 4 times and 5 Merkins Tire flip… SLOW BURN · JUL 26, 2024 Backblast! Broga + stations Q: Sasquatch · 10 PAX WARMUP: Broga x20 mins THE THANG: 10 stations, 30" each, jog ~20 yards to curb and back and proceed to next station #1 foam roll calves #2 cross-over dribble with basketball #3 jump rope #4 cross-over dribble with… 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… SLOW BURN · JUL 19, 2024 Backblast! S.L.O.W B.U.R.N Q: Italian Job · 11 PAX YHC had the privilege to spend 45 minutes getting better with 11 HIM at Slow Burn. Here’s what we did: Warm Up - 10 LSS (IC) - 10 Mountain Climbers (IC) - 10 Plank Jacks (IC) - 10 Windmills (IC) - 10 SSH (IC) The Thang… BUSHWOOD · JUL 17, 2024 Backblast! Tour de Bushwood Q: HarryCarry · 11 PAX Short mosey run Warmup: SSH (12xI/C); windmills; Imperial Walkers; Low Slow Sqts; big arm circles; peter parkers; parker petes; plank stretches --mosey Run-- Thang 1: Fish Tracker: do transportation, then the exercise… 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… DAWN PATROL · JUL 9, 2024 Backblast! SweatFest Q: Weezer · 4 PAX Running / Ruck AO Down to Jackson Left on Harris Left on trailhead Up parking lot out of WEP Left Ardrey Cross 160 to Skipper Right on Grier to Hardee's Right on Main Loop gives you 2.5. Runners extended until 7am SLOW BURN · JUL 5, 2024 Backblast! The day after Q: Peach Stand · 3 PAX WARMUP: ssh, windmills, Peter Parker’s, Parker Peter’s, monkey humpers, etc THE THANG: 13s - station one = merkins and shoulder taps, move to station 2 via Lt. Dans, station 2 = big boys and am hams, moser back to… COLOSSEUM · JUL 2, 2024 Backblast! Enter a workout title… Q: Peach Stand · 7 PAX WARMUP: ssh, Peter Parker’s, shoulder taps, Parker Peter, monkey humpers, 5 burpees, ran to the picnic tables for dips and derkins THE THANG: on the dam rd. Entrance, ran up the hill and did an exercise at each street… FLIGHT PLAN · JUL 1, 2024 Backblast! Down by the river Q: Bass · 17 PAX We ran to the river district down harvest point and back.