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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.

386 backblasts mention “Suplex”

THE COACH'S BOX · THU AUG 27 Failure Q: Ian Carman · 7 PAX WARMUP: 11s of Flying Squirrels and Cindy Sniffers (upright row) THE THANG: Merkins to failure, trip, BBS to failure, trip, Goblet Squats to failure, trip, farmers walk to failure. MARY: ANNOUNCEMENTS: COT: SNAKE PIT · TUE AUG 25 Dear gauntlet featuring Miss Cindie’s Gloryhole Q: Suplex · 4 PAX WARMUP: SSH, IW, CP, MNC… Farmer carry to gauntlet THE THANG: 8/25 snake pit The gauntlet : 1. 15 tire flips 2. 20 monkey King deadlifts (50 LB). ** There was motion on the floor without any vote to rename this “the… THE FORT · SAT AUG 22 Heavy Shiiiii Q: Deep Dish · 15 PAX WARMUP: lap around the park. Stopped for some merkins, SSH and squats THE THANG: PAX cycled through 8 stations 1: 2x50 KB carry 2: 20 sandbag burpees 60lb 3: 20 hand release merkins, 20 squats, 20 big boys 4: 150lb ball… SNAKE PIT · TUE AUG 18 Bunny Hill Q: JWOW · 3 PAX We had 3 this morning at The Pit of Snakes for some bell hill work. Thang: 20 Swings 20 OH Presses 20 Squats 20 Flutters Run up the hill by the HS entrance. We did 5 rounds. Over to the lot near COT for murder bunnies… 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… THE COACH'S BOX · THU AUG 13 45 into 30 Q: Band Camp · 11 PAX WARMUP: Yea, YHC ran in 2.3 miles, but not all the PAX did THE THANG: ran to do some Bulgarian Split squats, but saw Marty Byrd coming in late. So, we went to pick him up. Highlight: Bear Crawl the band practice lot w/… 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… THE COACH'S BOX · THU AUG 6 Agility & Catharsis at CB Q: Suplex · 8 PAX WARMUP: motivator (8), mosey 100 yd., imperial walker-IC, Nur to corner, cherry picke-IC, mosey 100 yards back, windmill-IC, Nur to rally point for Thang THE THANG: 5-Each/Nur back 1 foot Forward hop (R/L) 2 foot side… SNAKE PIT · TUE AUG 4 Smoked Out the Snake from the Pit Q: Cohiba · 8 PAX Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC Mosey around parking lot The Thang: 1. Ladder Start at 5 reps, add +5 each round until 20, then work back down. Exercises: KB… THE COACH'S BOX · THU JUL 30 National Friends Day Ladder Beatdown Q: Last Call · 8 PAX WARMUP: 20 Moroccan NCs, 10 Windmills, 20 SSHs, 10 WA merkins,10 low slow squats, mosey around football field pkg lot. , THE THANG: Ladder workout: each 20 yd line start with 1 squat, merkin then each leg reverse lunge… SNAKE PIT · TUE JUL 21 4 + 2 = Pain Q: 3D · 4 PAX WARMUP: Q was late so FloatBridge ran warmup THE THANG: Lightpoles 10 swings 10 curls 10 triceps 10 squats Out and back Airborne hip flexors MARY: ANNOUNCEMENTS: COT: THE YARD · SAT JUL 18 Coupon at the Yard Q: Float Bridge · 9 PAX WARMUP: - SSH - Windmill - Moroccan Night Club - Cherri Picker - Imperial Walker THE THANG: Station 1 Thrusters - Situp with Overhead Press - Side Straddle Hop - Overhead Press - Tricep Curls - Jog to next station… SNAKE PIT · TUE JUL 14 Compounds and Snatch Test Q: Deep Dish · 4 PAX WARMUP: briefly THE THANG: KB Compound: Start at baseline and perform 1 complex each arm of: Swing, clean, press, snatch, OH lunge, front rack squat. Carry bell up to next cone, run to opposite baseline and back to… THE HIVE · FRI JUL 10 Very Little Chatter - Sufficient Work Q: maximus · 6 PAX WARMUP: Jog around the large lot, sans bells then a few warmup exercises. THE THANG: Upright Rows x 10 Thrusters x 10 Combine them for the full upright row-thruster.. Overhead carry the bells to opposite corner of the… SNAKE PIT · TUE JUL 7 Hills, bells, Cindy’s… A two-man show at the pit Q: Suplex · 2 PAX WARMUP: the usual suspects THE THANG: we ran out of time with this somewhere during round 6 Circuit: Each round, do exercise at each station… every time you pass the base, grab Cindie & do manmakers. MOT up hill is NUR… 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… THE FORGE · FRI JUL 3 250th Birthday Party Q: Sweet Baby Ray · 14 PAX WARMUP: SSH, Cherry Picker, Hilly Billy and Imperial walkers THE THANG: DORA with 250 reps of Merkins, Squats, LBC running part was around the Harris teeter parking lot and we worked in front of the firework stand… THE COACH'S BOX · THU JUL 2 Deck of Cards - Habits Q: Mile HI · 7 PAX WARM UP: SIDE STRADDLE HOP = 15 IMPERIAL WALKER = 15 MOROCCAN NIGHT CLUB = 15 CHERRY PICKER = 15 LOW SLOW SQUAT = 15 DECK OF CARDS WORKOUT / 4 PART WORKOUT / 13 CARDS PER PART / 1 EXERCISE PER CARD: NUMBER OF REPS =… SNAKE PIT · TUE JUN 30 Clock It Q: Goose · 4 PAX We moseyed around the parking the got to work. A clock was drawn and we used a deck of cards. The number or face card determined how many merkins or squats you did. i.e. pick a 6 then you did 1 Merkin at 1 then staying… COCKPIT · MON JUN 29 1775 & Captain Thor Q: miyagi · 5 PAX WARMUP: Plank, Best Damn Stretch, Windmill, SSH THE THANG: 1775 - 17 burpees - 75 squats - take a lap for three rounds Captain Thor - 1:4 Big Boys: American Hammer - 1 Pike Plank add 1 each round eg round 2- 2:8 Big… THE HIVE · FRI JUN 26 Ding Dong Done Q: Suplex · 6 PAX WARMUP: usual stuff THE THANG: 1-min on/30-sec rest… AMRAP Set #1 and 2 had 100 swing buy-in. We had to shorten times on set # 3 Set 1: Cleans R Squats LBC Clean L Step FORWARD alt. Lunge Simba (BBSU w/ press) Swings… COCKPIT · WED JUN 24 I want you to think of me for days Q: Cadre Olaf · 8 PAX WARMUP: SSH, windmill, hula hoop, hoop hula, karaoke, THE THANG: mosey for 1/4 mile and then do some exercises. The focus was on great form, mobility, oblique & glutes, & core. Airplanes, Bonnie Blair, low slow squat… SNAKE PIT · TUE JUN 23 River Crossing Q: Homer · 7 PAX WARMUP: happy Gilmores (golf swings) Trunk twists Moroccan night clubs THE THANG: Buy In 10 swings 15 swings 25 swings 50 swings Running back complex 5 double cleans / 5 front Squats 4 double cleans / 4 front squats 3… COCKPIT · MON JUN 22 Brought to you by Brooks and Duke Energy Q: 3D · 5 PAX WARMUP: did stuff THE THANG: ran loop around campus stopping at light poles for 10 Merkins 10 Big Boys 10 Squats 10 Flutters MARY: stretch for 90 sec ANNOUNCEMENTS: COT: