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F3 THE FORT
From the gloom

backblasts

Every workout’s write-up, newest first — straight from the Q’s backblast.

497 backblasts mention “Dojo”

Q SOURCE · WED AUG 12 Q3.6 Persuasion Q: darkhelmet · 7 PAX WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: 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 ARMORY · MON AUG 10 AMRAP Bash Q: Bam Bam · 4 PAX WARMUP: SSH, MOROCCAN NIGHT CLUB, WINDMILL, STRAWBERRY, MERKINS. THE THANG: KETTLEBELL AMRAP. SQUATS KETTLEBELL SWINGS, STEP UP'S, CURLS, MERKINS, OVER HEAD PRESS, FLUTTERS, SIMBA'S, LBC'S WITH BELL 🔔 , BURPEE'S, PLANK… 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 HIVE · FRI AUG 7 Hive suck fest Q: Deep Dish · 10 PAX · +1 FNG WARMUP: quick mosey, side straddle hops, merkins, low slow squats, swings. THE THANG: Quick ABC practice. 5 rounds each arm with 5 swings in between. 11s: Front rack squat & upright row 10 min 100 snatch test with a… 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… Q SOURCE · WED AUG 5 Q3.5-Articulation Q: Cherry Pie · 8 PAX Link to text: https://f3nation.com/articulation The Q Source Statement: “Articulation is the second of the four Leadership Skills. It is the act of describing Vision to others so they can understand it.” The 3 Core… CLYDESDALES · WED AUG 5 Can’t outrun being anxious!!! Q: Sofrito · 15 PAX Omitted! All Veteran PAX WARMUP: shared route, some pre stretched others pre walked THE THANG: Right on Munn Left on Old Kingsley Cross Hwy 160 Left on Sun Belt Drive Lap around lot perimeter Out on Wamsutta to Hwy 21… 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… THE HIVE · FRI JUL 31 Circle with sandbag run Q: Float Bridge · 11 PAX WARMUP: 1. Side Straddle Hop 2. Moroccan night club 3. Wind Mill 4. Imperial walker 5. Cherry picker THE THANG: 1. Circle of exercise with sandbag run 1. Gorilla Rows 2. Man Makers 3. Goblet Squats 4. Flutter Kicks with… DAWN PATROL · THU JUL 30 Rock n Roll Q: Jekyll · 6 PAX 6 Pax showed up to take on the morning gloom. Cooler weather for a SC July was welcomed. WARMUP: COP usuals: SSH, IW, HW, squats, windmills, cherry pickers, arm circles THE THANG: Thang 1: bear crawl down, 10 merkins… KITCHEN SINK · WED JUL 29 Carry the Load Q: Italian Job · 10 PAX 10 men carried heavy things on a sweaty Wednesday morning at the Sink. Here’s what we did: Warm-up - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC) - Front Fold Stretch - Side Stretch Mosey to flag pole The Thang… 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 ARMORY · MON JUL 27 Swings n things Q: Warning Track · 11 PAX · +2 FNG Warm Up Suitcase carry to lot AMRAP Lower body Squats Swings Reverse Lunge Upper Body Curls Merkins OH Press Core Plank pull through Around the world Flutters Conditioning Burpees Mountain Climbers SSH Running in between 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… THE HIVE · FRI JUL 24 Hair Metal 🎸 and Iron Bells 🔔 Q: JWOW · 9 PAX It was a wet morning in the fort but the dry humerus chatter kept us warm. A quick warmup and we were off. Thang: 50 reps of an exercise and then run across the parking lot and nur back. We did this 10 times. It was… THE HIVE · FRI JUL 24 Hair Metal and Iron Bells Q: JWOW · 9 PAX It was a wet morning in the fort but the dry humerus chatter kept us warm. A quick warmup and we were off. Thang: 50 reps of an exercise and then run across the parking lot and nur back. We did this 10 times. It was… 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… Q SOURCE · WED JUL 22 Q Source - Trust Q3.3 Q: maximus · 9 PAX I'm going from memory so forgive me if I missed a PAX or three. We talked about trust as the latest QSource topic. We discussed if you're trustworthy, how you develop trust and what happens to a team when trust… KITCHEN SINK · WED JUL 22 You Just Need A Sandbag....And Take It Around To Your Friends Q: maximus · 8 PAX WARMUP: A mere jog get loosened up. THE THANG: Hoist your sandbag to the carry position and make your way close to the flagpoles for the first of our several 60 x 60's. This is an exercise where you start with the 60lb… THE BALLROOM · TUE JUL 21 PoBoy Mike Tyson’s Q: Bass · 5 PAX WARMUP: straight up Broga with some stretching THE THANG: mosey to benches for hips and back. Went to back lot for other warmup stuff two kinds of walkers, squats etc. more hip and hammy stretching. Down to playground… 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… CLYDESDALES · WED JUL 15 NASA? Q: Cherry Pie · 19 PAX WARMUP: OYO THE THANG: MUNN -> Harris -> ardrey - WEP -> trail back to Harris -> munn 4mi +/- MARY: no ANNOUNCEMENTS: newsletter, la grama, BOLO new AO trailhead coming this fall - see McHale COT: health/ dr visits…… Q SOURCE · WED JUL 15 Q3.1 shared leadership Q: Shady · 12 PAX WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: