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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.

111 backblasts mention “Panhandle”

THE COACH'S BOX · THU MAR 19 Backblast! Mental Health Battle Q: Cohiba · 7 PAX Warm-Up: Mosey lap around AO SSH – 20 IC Imperial Walkers – 15 IC Windmills – 10 IC Strawberry Pickers – 10 IC Mosey lap around AO with log Main Thang: Round 1: Cinder Strength Perform 3 rounds: (10, 15, 20 reps) Cinder… CLYDESDALES · WED MAR 18 Backblast! Beast Mode Q: Stagecoach · 15 PAX WARMUP: disclaimer THE THANG: run to masons bend MARY: run further ANNOUNCEMENTS: Italian night at Bethels, Frozen chickens, tortoise and hare, over night ruck COT: prayers and praises SLOW BURN · FRI MAR 13 Backblast! 3-13 Q: Mainframe · 17 PAX Good group for a chilly morning. Decided to be super creative and use date as workout plan. Yog over to side of lowes for 3 exercises, 13 reps of each: HR merkins, big boys, and squats. Repat this at 2 more stops until… CLYDESDALES · WED MAR 11 Backblast! Twisty runs Q: Shady · 15 PAX WARMUP: we watched Vuvu and Rolloff do a pre run THE THANG: Ran to Kingsley, ran to the street leading to the trails in Kingsley, ran all the way down the road to the back corner of the parking lot at Sunbelt, ran to… SNAKE PIT · TUE MAR 10 Backblast! That’s Too Many Squats! Q: Drop Thrill · 4 PAX “Let us not get tired of doing good, for we will reap at the proper time if we don’t give up.” ‭‭Galatians‬ ‭6‬:‭9‬ ‭CSB‬‬ After a warm up, we completed the circuit below. Similar to a 12 days of Christmas. 20 squats 20… COCKPIT · MON MAR 9 Backblast! Shoulder pain Q: Esso · 11 PAX WARMUP: SSH, mosey Down the back hill, shuffle one way, flapjack, Carioca, flapjack THE THANG: Partner up, one does the exercise the other runs out and back. Merkins Step ups Derkins Irkins Run back up the hill stopping… SEABISCUIT · TUE FEB 24 Backblast! Jungle of Massey Q: Float Bridge · 3 PAX WARMUP: - Stayed in the car with the heater on until it was time to start. THE THANG: - Toured the jungle of Massey ->2.58 miles total - Neff to Dudley to Felts and return MARY: ANNOUNCEMENTS: - Bethel Men's Shelter … COCKPIT · MON FEB 23 Backblast! Hills are alive Q: Liberty Bibberty · 6 PAX Warmup SSH Moroccan Nightclubs Michael Phelps Low Slow Squat Merkin Broga Bear Crawl and Crawl Bear w partner Duck walk and squat Karaoke and LBC Hill work Merkins /Bear Crawl Squats/Lunge Walk Carolina Dry Dock/Toy… THE YARD · SAT FEB 21 Backblast! Day of Fun Q: Float Bridge · 7 PAX WARMUP: - Moroccan Nightclub - Windmill - Cherry Picker - Imperial Walker THE THANG: - Circuit - 45sec exercise & 20 sec rest - Curls or Man Makers - Merkins - Plank Jacks - Leg Lifts - Mountain Climbers - Lunges … LAZARUS · THU FEB 19 Backblast! All Respectables! Q: Float Bridge · 4 PAX WARMUP: - Moroccan night club - Windmill - Cherry pickers - Imperial walker THE THANG: 10 rounds - 6 Burpees - 10 Side Staddle Hop - 6 Mike Tyson's - 10 Squats - run around island Pain stations - Station 1 - Mountain… CLYDESDALES · WED FEB 18 Backblast! Taper Before Dam to Dam - NOPE Q: Fogerty · 12 PAX WARMUP: Mumblechatter THE THANG: 4.25 miles Munn to Harris to Ardrey to loop around WEP and back. MARY: Heck no… ANNOUNCEMENTS: Adopt A Highway, Bethel, May Overnight Ruck, Break the Dam, Read Newsletter COT: Solid… COCKPIT · MON FEB 16 Backblast! Up 1-0 & a FNG Q: Cyclops · 8 PAX · +1 FNG WARMUP: mosey to the back of football stadium - exercises in cadence Windmills Cherry Pickers Plank, down dog, up dog, plank Merkins Peter Parker’s Shoulder Taps Low slow squats Add Moroccan night clubs Seal Jacks THE… THE YARD · SAT FEB 14 Backblast! V Day - showed lotta love to all the ma Q: Greg Shoney · 9 PAX WARMUP: yep, lots THE THANG: four circuits, chest, legs, abs l, cardio, merkins- reg, wide arm and diamond, jump squats, squats, wall squats and 11’s MARY: no time ANNOUNCEMENTS: FNG drive COT: THE YARD · SAT FEB 7 Backblast! Not A Moderate Workout Q: Cohiba · 10 PAX Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Mosey around the parking lot The Thang: 1. Light Poles: Light Pole 1: 10 Merkins Light Pole 2: 15… SLOW BURN · FRI FEB 6 Backblast! Big Deck Q: Time Machine · 11 PAX WARMUP: CP, WM HW and the “other walker” THE THANG: mosey to the CFA parking lot where a giant deck of cards was found. Board was also conveniently located on a rock. After shuffling we took turns pulling cards and… CLYDESDALES · WED FEB 4 Backblast! Kingsley laps Q: Shaq · 16 PAX WARMUP: THE THANG: running in circles around Kingsley MARY: ANNOUNCEMENTS: COT: SLOW BURN · FRI JAN 30 Backblast! A Celebration Trip to the Islands Q: Double D · 13 PAX WARMUP: Tried and true -- SSH, Windmill, Mtn climber, down dog, up dog, etc. mosey to Lowes THE THANG: Pax mustered near island at far entrance of Lowes. Completed a routine of doing some form of upper body exercise x15… THE COACH'S BOX · THU JAN 29 Backblast! Patience is a Virtue Q: Cohiba · 4 PAX Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Windmills – 10 IC Moroccan NC – 10 IC Mosey lap around AO Main Thang: Round 1: Cinder Strength Perform 3 rounds: (10, 15, 20 reps) Cinder Block Squat Press (Thruster) Cinder… SEABISCUIT · TUE JAN 27 Backblast! Safe Route in the Cold Q: Float Bridge · 9 PAX WARMUP: - Stayed in the car until 5:15am THE THANG: - Neff Ct to Dudley to Felts to Callahan and return MARY: ANNOUNCEMENTS: COT: - Prayers for the people out in the cold - Try and make someone smile THE YARD · SAT JAN 24 Backblast! Basketball Legends Q: Panhandle · 12 PAX WARMUP: "Tip -Off" - Warm-Up “Tip-Off” - Circle-up, all reps in cadence - Side Stradel Hops-15 - Windmills-10 - Imperial Walkers-10 - Low Slow Squats (hold) 5 - Mountain Climbers 30 - 1 Burpee (Bobby Hurley & Merkins… SLOW BURN · FRI JAN 23 Backblast! Liberty liberty parking lot tour Q: Liberty Bibberty · 7 PAX WARMUP: Windmill SSH IMPERIAL WALKERS Hillbilly walkers Merkins Broga THE THANG: Lunge walk Indian run Dora 50 dips 100 merkins 150 squats 200 LBC Light measured duck walk with dips Toy soldier merkin MARY: Upper body… THE YARD · SAT JAN 17 Backblast! Noterate Q: Band Camp · 18 PAX WARMUP: yea. but with accumulating burpees interspersed THE THANG: Mosey a tad: to some good island based parking lots 6-7 with curb alberts and mike tysons mode of transit: bear crawl/crawl bear 6-7 with squats and… SLOW BURN · FRI JAN 16 Backblast! Have a plan Q: backdraft · 12 PAX WARMUP: mosey around parking lot with dynamic movements, ssh, in, hillbilly walkers cherry pickers, arm circle then repeat THE THANG: mosey around and to side parking lot 5 sets of 10 burpees with 45 second rests in… COCKPIT · WED JAN 14 Backblast! High School Loops Q: Pauly D · 18 PAX WARMUP: SSH, Merkins, Cherry Pickers, Yogging, Shuffles THE THANG: Indian run to tennis courts, AMRAP 10 minute circuit of 20 step ups, 20 dips and 15 derkins. At the 10 minute mark hold a Dank (downward plank). Nur and…