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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.

150 backblasts mention “Casey Kasem”

THE FORT · SAT AUG 15 A Smokin Swinging Beatdown Q: Cohiba · 8 PAX Warm-Up: SSH – 25 IC Imperial Walkers – 20 IC Hillbilly Walkers – 20 IC Moroccan Night Clubs – 15 IC Windmills – 10 IC Strawberry Pickers- 10 IC Cheese Shredder The Thang: 1. Swinging Time: (Mosey between each swing on… DAWN PATROL · THU AUG 13 10x10 - and again Q: Old Bay · 6 PAX WARMUP: Ran around and did a few of the standards. THE THANG: 10x10 At the board with the following exercises, we gather and did 10 of the first exercise, then ran a loop (with a burpee at the mid-way point). Then we… DAWN PATROL · TUE AUG 11 Warning Lights Q: Double D · 14 PAX WARMUP: a series of exercises with 1 rep (yes, DOAH, ONE rep!) plus some moseys and other movements around the loop to the playground THE THANG: The main event theme was Blue Ridge Relay training in the form of hill… THE FORT · SAT AUG 8 Chicken wing progression and playground Dora Q: Suplex · 8 PAX Musical warmup: 1. https://youtu.be/K9GxdQ2MkzA?si=FDfWgqVtFrQM7muq remix by State of Mine (3:37) 1. Base = Imp. Walkers 2. Chorus: fruit pickers 3. Solos: Big Arm circle 4. Short loop mosey, while Q queued up next tune… DAWN PATROL · THU AUG 6 It's not 'negative', its 'eccentric' Q: Casey Kasem · 14 PAX WARMUP: windmills, produce pickers then mosey to Kingsley Springs corner monsters, knee grabs, arm stretches to lakeside benches THE THANG: C.H.I.P.S. and Dips Complete 20 reps each of exercises, in cadence, followed by… DAWN PATROL · TUE AUG 4 Rome if you want to Q: Minuteman · 10 PAX Rome is the city of 7 hills. In Roman fashion, the Pax did 7 hill repeats on White St. WARMUP: Mosey out of WEP to first parking lot for SSH, Windmills, Cherry Pickahs. Mosey to upper parking lot near White St. doing… DAWN PATROL · TUE JUL 28 Playground Fun Q: Old Bay · 10 PAX WARMUP: Snooker lead us through a series of in-place warm-ups, including great hits like "Buttkickers", "High-Knees", and "Good Mornings". THE THANG: Moseyed on the trail about 1/4 around the park, stopping at the… THE FORT · SAT JUL 25 It's Wet. YES. Now, Do The Work Q: maximus · 12 PAX · +1 FNG Whenever there's an FNG, I feel the responsibility to turn it up a notch and to ensure I adhere to the principles, cadence calling, and traits of what I love about F3. While it's not up to me to determine the intensity… DAWN PATROL · THU JUL 23 Impossible Island Hopping Q: Dojo · 14 PAX WARMUP: moseyed with some stops along the way. No feedback on the cadence calling. The PIP I was on was in full effect. Finished with Bonnie Blairs X 10. THE THANG: In honor of The Pirate, a 4 corners, 20 reps at each… DAWN PATROL · TUE JUL 21 McHale’s Dawn Patrol 5, 10, 20, 10, 5 Q: McHale · 11 PAX WARMUP: 5 minutes: Side straddle, hops, hillbilly walkers, windmills, cherry pickers, Moroccan nightclubs, squats, high knees THE THANG: sets 5, 10, 20, 10 and 5: Carolina dry docs, mountain climbers, Merkins, big boys… THE FORT · SAT JUL 18 Blimps are fun Q: Mainframe · 12 PAX Another super humid morning but it was great seeing 11 other guys show up to get the day started right. Quick disclaimer then mosey around park stopping at each swing for 2 exercises. 10 counts of imperial Walker's… DAWN PATROL · TUE JUL 14 Bucket brigade Q: Assassin · 7 PAX WARMUP: We did so nicely, yes. THE THANG: The world famous three buckets made an appearance this morning. Each bucket contained strips of paper that burdened the PAX with exercises they were not forced to do but all… THE FORT · SAT JUL 11 WEP Stations Q: Casey Kasem · 15 PAX · +1 FNG WARMUP: windmills, hillbilly walkers, moseying, toy soldiers, knee grabs, arm stretches THE THANG: Playground Station C.H.I.P.S. and Dips Complete 20 reps each of exercises, in cadence, followed by 20 dips off a park… DAWN PATROL · THU JUL 9 Stairway to heaven Q: Bonsai · 13 PAX WARMUP: SSH, windmill, burpees to quite the pax, squats, more burpees, moroccan Club, more burpees, stretching THE THANG: 3 rounds 20 squats 20 lunges 20-20-20 in/out/ regular calf raises Run up the steps and around 3… DAWN PATROL · TUE JUL 7 Cadence Count Expertise Q: Dojo · 12 PAX WARMUP: Calling cadence fails with SSH, Hillbillies, Strawberry Pickers, with lo slo squats and windmills mixed in. Moseying to benches over yonder. THE THANG: Arms lock lunge walk, Arms lock 1st, 2nd, 3rd, 4th Gear run… COCKPIT · SAT JUL 4 ‘Merica 250 Q: Time Machine · 58 PAX WARMUP: 5 Burpees THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776 MARY: She slept in ANNOUNCEMENTS: Read your various newsletters COT: Remembered what our fore fathers… DAWN PATROL · FRI JUL 3 Time Check Site Q! Q: Boogie Down · 14 PAX WARMUP: Abe Vigoda, Arm Circles, Cherry Pickers, Downward Dog, Honeymooners, Pideon Stretch THE THANG: Mosey to Pain Station #1 in front of Hotel. F3 cards focused on arms. Pick a card and tell Pax how & when you were… DAWN PATROL · TUE JUN 30 Four Corners(ish) at WEP Q: F3 DaVinci · 11 PAX WARMUP: Took a soft-J jog around the outer perimeter of WEP with some stop-offs for warm up exercises. SSH, IW, HBW; sumo squats, plank-jacks, seal-jacks; broga stretches THE THANG: 4 corners, self paced. Rinse and… THE FORT · SAT JUN 27 You Will Struggle! Q: Double D · 14 PAX WARMUP: A few loops in the parking lot while Bowser shared leadership principles learned from Bible study with his buddy, followed by brief series of exercises THE THANG: Mosey to playground and pick a partner for Dora… DAWN PATROL · THU JUN 25 Dawn Patrol Q: backdraft · 14 PAX · +1 FNG WARMUP: multiple 10 count warmups THE THANG: 4 corners hit upper, lower and core body work at each stop MARY: ANNOUNCEMENTS: bethel men’s shelter, CRI out workday Aug 1st, COT: prayers for minuteman’s mother in law… DAWN PATROL · THU JUN 18 Dawn Patrol with Cake 🎂 Q: Cake Boss · 15 PAX WARMUP: mosey with stops for some exercises THE THANG: 11’s 11 stations 3 levels each level had accumulating exercise moves 10 reps each Run down hill for 11 merkins and run back Hard spring g to finish MARY: gas… DAWN PATROL · THU JUN 11 100,000 Pyramid Q: Minuteman · 9 PAX WARMUP: Mosey little loop to fire pit and back with butt kickers, high knees, karaokes, toy soldiers. Then windmills, Moroccans, Cherry pickers THE THANG: Each stone block bench had an index card with 2 exercises/card… DAWN PATROL · TUE JUN 9 Don't Get Stuck In The Suck Q: Double D · 7 PAX WARMUP: A few exercises in the parking lot after letting the Birds fly free in honor of Super G, who missed out on this adventure due to work travel. THE THANG: The weinke featured 3 running options and a related… THE FORT · SAT JUN 6 The Fort Q: backdraft · 20 PAX · +1 FNG WARMUP: 6 runners, 14 bootampers THE THANG: movements and exercises throughout the area with a lot of bitching MARY: ANNOUNCEMENTS: newsletter COT: