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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.

589 backblasts mention “Pusher”

THE HIVE · AUG 16, 2024 Backblast! Hive 9th Birthday Q: Band Camp · 22 PAX · +1 FNG We gathered strong for a kettlebell celebration WARMUP: Happy Hour led THE THANG: Airborne had 10 minutes of EMOM ran a lap Band Camp had 10 minutes of EMOM (Free Smells splashed a little root beer cause he's 19) ran a… 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… SWEEP THE LEG · AUG 5, 2024 Backblast! Bring em out bring em out Q: Badlands · 18 PAX WARMUP: pre-run at 0445 THE THANG: braden loops - with 3 pain stations stop 1 - 20 squats stop 2 - 30 LBCs stop 3 - 20 merkins 3 to 4 miles by all MARY: a few core exercises ANNOUNCEMENTS: newsletter COT: yup 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… SWEEP THE LEG · JUL 30, 2024 Backblast! Upper body around the circle Q: Vuvuzela · 9 PAX Run to the mushroom pool. Run around the circle, in the first lap, stop at every intersection and do 2 burpees, 12 merkins, 12 deeps. Second lap at every intersection do 2 burpees, 12 shoulder taps, 12 CDD. Run back to… 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… BLOCK PARTY · JUL 23, 2024 Backblast! Low and slow Q: Battle Bot · 8 PAX WARMUP: Goofballs Low slow squats Low slow merkins THE THANG: Bear crawl up the hill Mozy to Print Shop Reminder that Pints and Padres is tonight 5 rounds of Cindy Slow it down Dead hang for the 6 Mozy to hill behind… DAWN PATROL · JUL 21, 2024 Backblast! Solo on Patrol Q: Pusher · 1 PAX VQ?: No YHC was honored to Q the Dawn Patrol and appreciated the extra hour of sleep. Lately I have come to realize that 6+ hours is not enough particularly after 12 years of F3. YHC has made an effort to go to bed… 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… RING OF FIRE · JUL 17, 2024 Backblast! Smokin Frat Party Q: Cohiba · 12 PAX · +1 FNG WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC, Strawberry Pickers, and Broga THE THANG: Phase 1: Cheese Shredder Phase 2: Ladder: Round 1 - Burpees from Goal Line to 50 Yard line with reps at every 10 yard line… 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… 6@6 · JUL 6, 2024 Backblast! The Sweaty ? Prep Q: Sofrito · 19 PAX Disclaimer Shared WARMUP: None THE THANG: Trails or Roads Route Shared MARY: she was missed ANNOUNCEMENTS: the sweaty Barry coming up. Read your newsletter COT: Don’t forget about one another, always have another’s SIX!… 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… JUN 20, 2024 Backblast! 8 Churches in 4.25 miles Q: Band Camp · 14 PAX St Paul’s Episcopal 5 burpees Unity Pres 5 burpees 10 merkins St John’s UMC 5 burpees 10 merkins 15 squats First Baptist 5 burpees 10 merkins 15 squats 20 lunges Church of God 5 burpees 10 merkins 15 squats 20 lunges 25… RING OF FIRE · JUN 19, 2024 Backblast! Bringing Fire at ROF Q: Pusher · 14 PAX WARMUP: Mosey to the ROTC building for Warmaroma SSH x 30 MNC x 15 Mtn Climbers x 20 Peter Parker x 15 Windmills x 10 Smurfjacks x 10 Head over and grab a Cindy then mosey to football stadium THE THANG: 5 Manmakers 10… 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 COACH'S BOX · JUN 13, 2024 Backblast! 50 Q: Cyclops · 13 PAX WARMUP: mosey to the football stadium - exercises with burpees in between. THE THANG: on the hill - 50’s 50 merkins buy in Run to 3rd light - 10 squats Return to bottom - 40 merkins Run to 3rd light - 20 squats Return… 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… JUN 6, 2024 Backblast! The Hills of Harris Street Q: Esso · 6 PAX Brief warmup: 20 Merks, single ct; 40 SSH single ct Mosey to Harris Street to hear The Thang: Big ole pendulum; run to the top of Harris and complete 25 Merks, single ct and 50 SSH single ct before returning to Nazareth… DAWN PATROL · JUN 4, 2024 Backblast! School’s Out: Dawn Patrol Edition Q: Barry Manilow · 9 PAX Nice showing at DP. A couple double downs, a couple big brains (SLT) and a couple late risers … all perfectly acceptable. With that said, “I have to get the kids to school” is not valid for June and July, so get out and… FLIGHT PLAN · JUN 3, 2024 Backblast! Wally World and FNG at FP Q: Fogerty · 13 PAX · +1 FNG WARMUP: THE THANG: We ran the 4 miles Wally World out and back! MARY: none ANNOUNCEMENTS: COT: Welcome FNG - Ryan William’s as DreamHouse….