backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
129 backblasts mention “Royale”
APR 22, 2019
Ladders everywhere at Crows Nest
I'm very ready to be done with the cold. Another day below 50 degrees, but we warmed up pretty fast. At 5:15 we had 7 guys ready to start their week right. Disclaimer and GO! Dynamic warm-up going behind the school High…
APR 17, 2019
Duck Season
12 #HIM reported for Duck Season at the Abyss. Couldn’t have asked for a better crew for my VQ. All got better, All put in solid work and held each other accountable for reps. When Copyright asked me if I’d Q 3 weeks…
APR 16, 2019
Run with Faster Men...
A Running BB? 6 was the count at Sea Legs Tuesday. I couldn't believe Bones was out here only 1 week after twisting his ankle pretty badly at the previous Sea Legs session. You would think that would have slowed him…
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 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 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 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…
MAR 27, 2019
#F3MentalBattle at the Abyss
YHC came in hot, as I slept through my alarm and woke up at 5:13, but I wasn't going to miss this one. Thanks to Royale for taking over the warm-up run. COP - IW x 15, MNC x 15, SSH x 25, Peter Parkers x 10, Merkins x…
MAR 13, 2019
I'll take a number 5 meal, and make it a large (Farva)
A fairly chilly morning is upon us at the Abyss. Pre-workout mumble chatter included asking where the large crowds were. Perhaps PAX are preparing for a rucking event or this P200 thing coming up. Perhaps some injuries…
MAR 12, 2019
Walk around the Kettlebell Clock...
Two Ferns was kind enough to put me on the Kettlebell Q at Cannonball. I decided P200 will be plenty of running, so why not work the rest of the body? I showed up to set up and it was pitch black in our parking area…
FEB 11, 2019
Getting over a case of the Mondays real quick
Clearly underestimated the setup time and came in hot to the Chic Filet parking lot at 5:14a. Was super stoked to see our boy DaVinici in the gloom ready to put in some work after being on IR for the last 2 months…
FEB 4, 2019
Omaha
I had our 1st F Q Royale lined up for the Q this morning, but got the word late the night before that he wouldn't be able to Q dueto a family emergency. Life happens, but we're all brothers here and this was a perfect…
JAN 29, 2019
Get "Tiny Tim Home"
7 Pax came out to Cannonball this morning. It is such an awesome feeling when you see recent FNG's pull into the parking lot. Thanks to Royale, Homebrew and Flux we had extra Kettlebells to share. After a detailed…
JAN 28, 2019
Rosetta Stones
8 pax came out to Crows Nest for something new I've been wanting to try. After a comprehensive disclaimer, we mosied over to the rock pile for a warm up. COP - usual... SSH, IW, MNC, Sun Gods, Squats, Peter Parkers SSH…
JAN 16, 2019
The runners take on Pantheon
Thanks to Gears for putting the word out and doing some quality marketing for a rare Bootcamp Q by YHC, and an equally rare BC participation from Gears & Zima. As I waited in the gloom, the cars kept coming in. Circled…
NOV 23, 2018
Be prepared at the Bermuda Triangle!
Having the Q the day after Thanksgiving can be tough. But it's also the best way to hold yourself accountable. When Homebrew reached out to me with the offer to Q this day I knew I had to accept. I'd do anything to help…
NOV 20, 2018
Hills, Hills, Hills
We ran. Mile and a half-ish warm up around the parking lot, up the back hill, around the front on 49, back into the parking lot, around towards the back of the school, around the track, and back out to the front…
NOV 19, 2018
Smackdown at the Crows Nest "Clover Middle School Wrestling Style"
I had originally had a Weinke prepared for the workout but changed it up after spending some time at my son's (F3 - Hound) Middle School Wrestling practices. Today's temps were in the 40's so the brave ones wore shorts…
NOV 16, 2018
Cold Blooded at the Swamp
So it was the coldest day of November (so far) but at least there was no rain. A balmy 33 degrees to start the workout. My goal was to keep the energy level high to keep the blood flowing! Only 3 of the 15 men planned…
OCT 24, 2018
Forties for 40
Well today was the day... turning 40...why not take the Q today? I asked Bones for it months ago. There's nothing better than leading a group of men and friends at an F3 workout, especially on a birthday. I was really…
OCT 15, 2018
The Green Monster @ Crow's Nest
Monday morning came quickly...always a great day to get started the right way! It was going to be dark (like most F3 mornings). I was happy to see the Nantan Cakeboss and our OG for the Fort Double D roll in for their…
OCT 13, 2018
A Few Words on Encouragement at The Deep
8 PAX assembled in the gloom at The Deep to push themselves and each other in the theme of the month encouragement. A brief disclaimer was given while Royale and The Lorax came in hot. The PAX took a quick mosey from…
OCT 8, 2018
Dora Vol. 1 - No legs
6 Pax came out to Crows Nest for a post-Ragnar friendly workout promised by YHC. Only one PAX who ran (Royale) came out, but a promise is a promise. We started by moseying down towards the playground, with a pit stop…
SEP 25, 2018
011 Ruck PT at Fire Ant
Lucky me, after the weekend of the GoRuck Selection Facebook Live event I get to Q the Fire Ant. I felt privileged to be the first. If you don't know what the GoRuck Selection is just check out Go Ruck on Facebook. This…