backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
453 backblasts mention “Assassin”
SLOW BURN · FRI MAR 27
It was a Friday… this Friday… at slow burn
WARMUP: ssh, windmill, imp walkers, Peter Parker’s, all in cadence. Mixed in some up and down dogs THE THANG: there was a list of 6 assignments taped to the empire pizza end and the Persis end of the building near cot…
DAWN PATROL · THU MAR 26
ZigZag Cones - CSPAN Style
WARMUP: Super-G had the warmup. Quick mosey to one of the many lots at Dawn Patrol. Some SSH, merkins, Moroccan nightclubs, windmills, and maybe a few others, this old man can't remember. THE THANG: Pax partnered up, so…
FLIGHT PLAN · MON MAR 23
Run and Ruck
WARMUP: THE THANG: run or ruck MARY: ANNOUNCEMENTS: COT: prayers and praises
FLIGHT PLAN · MON MAR 23
Run/ruck flight plan
WARMUP: THE THANG: run or ruck to harvest point MARY: ANNOUNCEMENTS: COT:
THE FORT · SAT MAR 21
Back In Time
WARMUP: stretching- honey mooner, full squat hold, cross leg THE THANG: 100 SSH, Cherry Pickers, Bombjacks Then - Jacobs Ladder with Merkins and Squats; mosey around park to parking lot, second Jacobs Ladder with hand…
FLIGHT PLAN · MON MAR 16
Backblast! Brayden, but no loops
WARMUP: THE THANG: suggested route was heading out Richard’s crossing to 160, right at the first entry to Brayden. Go all the way down the hill and turn left. That road loops through a section of neighborhood and heads…
SLOW BURN · FRI MAR 13
Backblast! 3-13
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…
DAWN PATROL · THU MAR 12
Backblast! Can't Run, Can't Hide
WARMUP: Figure eight mosey around the Epic Chophouse strip with some exercises in motion followed by a mosey around the Pacos strip with some exercises as well. Stangers were hanging somehwere other than firepit today…
DAWN PATROL · TUE MAR 10
Around Fort Mill
WARMUP: yessir THE THANG: I copied Double D’s trick of using playing cards but none under 8 reps, around WEP beatdown and some Fort Mill History etc.. We ran the WEP with short pain stations Merkins, Lunges, Hammers…
MON MAR 9
Backblast! Wally World out and back.
WARMUP: Route discussion THE THANG: Wally World loop - Walmart & back via 160. MARY: None ANNOUNCEMENTS: Read newsletter - Sprint Yeager - Overnight Ruck - COT: Fellowship, prayers for pax, health and family.
6@6 · SAT MAR 7
Backblast! Pre Trash Pick Up
WARMUP: no THE THANG: run to round about down Kingsley hang right on 21 to Peach Stand hang left on 160 to Main Street up to Tom Jones hang right to little Walmart and trace the steps back. Some rucked, some ran, some…
SAT MAR 7
Backblast! Adopt a Highway 1st qtr
WARMUP: Nah THE THANG: 2 mile Ruck-walk - litter pick up - US21 Peachstand to Sutton Rd. MARY: ANNOUNCEMENTS: COT:
CLYDESDALES · WED MAR 4
Backblast! Kingsley & Back
WARMUP: N/A THE THANG: The suggested route was run to Kingsley, create a loop, and run back. There were several modifications around the sunbelt parking lot, some ventured on highway 21, and a few ventured on 160 which…
DAWN PATROL · TUE MAR 3
Backblast! The hills were alive at Dawn Patrol
WARMUP: short mosey SSH and a burpee X 3 THE THANG: 4 corners at the park next to the town offices. Hand Release Merkins were a crowd favorite. Some curb work at the lot near 160. Diamond Derkin Burpees were attempted…
FLIGHT PLAN · MON MAR 2
Backblast! Homestead Route
WARMUP: Not at this AO. But YHC did jump a lot from 5:10-5:14 (Q-drenaline) THE THANG: Run to WillowBrook and back via Orchard Park Elementary. Proof: https://www.strava.com/activities/17574144266 MARY: Might have…
SLOW BURN · FRI FEB 20
Backblast! Anchorman Rules
WARMUP: stretchy stretchy bc we are all respectable THE THANG: shuttle runs and then a relaxing round of BOMBS (200 each) MARY: shared love around the circle
DAWN PATROL · THU FEB 19
Backblast! Cougars and Gold Diggers
Stole from Spike: https://f3thefort.com/2026/02/18/hill-sprints/ WARMUP: yea THE THANG: see Spike’s stuff. I dropped many (NOT ALL) of the burpees by poplar demand MARY: flutters ANNOUNCEMENTS: lots in the newsletter…
DAWN PATROL · MON FEB 16
Backblast! Hill Sprints
WARMUP: Mosey up the hill towards the lot by White Street, stopping along the way for: Side Straddle Hops, Squats, Peter Parker, Parker Peter, Up Dog, Down Dog, Walk the Dogs THE THANG: Board of Pain at top of hill by…
DAWN PATROL · THU FEB 12
Backblast! My taste was acquired
The chill came back and 8 showed up for a run around the Sunbelt parking lot. From the amphitheater at Kingsley we moseyed up to Sunbelt. At one end of the lot, we completed various upper and lower exercises that were…
CLYDESDALES · WED FEB 11
Backblast! The road least traveled
WARMUP: the nice warm air gave us all the warm up we needed THE THANG: the recommended route was L on munn, R on Harris, R on Sam smith, R into Sutton place neighborhood, take the first left 3 times to arrive at Sutton…
SLOW BURN · FRI JAN 30
Backblast! A Celebration Trip to the Islands
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…
DAWN PATROL · TUE JAN 27
Backblast! Cold buckets
WARMUP: We did a few things THE THANG: One bucket at the bottom of the hill, one at the top. The PAX enjoyed selecting pre printed slips of various exercises to execute and perform to perfection. The slips did not…
6@6 · SAT JAN 24
Backblast! Apple fritter
WARMUP: None Announcements: None Mary: None Route was down Munn Rd to Harris St to Corner Donuts (have you tried?) and back. No one brought me anything back from Corner Donuts.
SLOW BURN · FRI JAN 23
Backblast! Liberty liberty parking lot tour
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…