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F3 THE FORT
From the gloom

backblasts

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

215 backblasts mention “Pauly D”

LAZARUS · THU MAR 26 Burpacides Q: Pauly D · 8 PAX WARMUP: SSH / Windmills / Low Slow Squats / Worlds Greatest Stretch THE THANG: Mosey to the back of the theater for parking lot lines bear crawl to first line -> 5 Burpees Crab Walk to second line -> 5 Burpees Repeat… COCKPIT · MON MAR 23 Carrying the mental load Q: Liberty Bibberty · 9 PAX Warmup SSH Imp Walkers Hillbilly Walkers Low slow squat Catchers Merkins Broga Mosey to the back of CRHS Dora AMRAP for 5 rounds till the runner comes back and flapjacks Q calls each exercise 1st round - merkins 2nd… LAZARUS · THU MAR 19 Backblast! Full Nody Q: Goose · 8 PAX WARMUP: We warmed up with SSH and stretchy things. THE THANG: Thang 1 300 Core 50 LBCs 50 American Hammers 40 Heals to Heaven 40 Flutters 40 Plank Shoulder Taps 40 Toe Touches (legs up reach for toes) 30 Freddy Mercurys… COCKPIT · WED MAR 18 Backblast! Winter Closeout Sale Q: Pauly D · 8 PAX WARMUP: Cherry Pickers / Hillbilly walkers / imperial walkers / 40 ssh THE THANG: mosey to the hill at the top of Nims Village. Stopping along the way for pain stations. Mosey back with pain stations. Bear crawl/crab… LAZARUS · THU MAR 12 Backblast! New Territory Q: darkhelmet · 10 PAX We warmed up then headed to new territory across from Redstone. Announcements we made and we ended with COT. COCKPIT · WED MAR 11 Backblast! Bootcamp PLUS with new Mike Tyson PLUS Q: Greg Shoney · 13 PAX WARMUP: SSH cherry pickers imperials hillbilly’s plank merk honeymooner down dog THE THANG: long mossy three circuits 1) monkey bumpers dry docks step Ups 2) mtn climbers shoulder taps plank 3) lbc flutters American… SEABISCUIT · TUE MAR 10 Backblast! Waterside Run for Uhaul Q: Pocahontas · 17 PAX WARMUP: Light Jog THE THANG: Lots of hills and trails throughout waterside with a pitstop for Uhaul MARY: None ANNOUNCEMENTS: Jager, newsletter COT: 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… THE FORT · SAT MAR 7 Backblast! We might do a lot of things Q: The Pirate · 13 PAX WARMUP: lap around the park and stopping along the way to do the following exercises - SSH (x2), windmill, merkins, imperial walkers, hillbilly walkers, cherry pickers, morrocan nightclub, plank, etc. THE THANG: mosey… COCKPIT · WED FEB 25 Backblast! Red Herring Barcetta Q: Band Camp · 9 PAX WARMUP: Yes. Even did some merkins with our feet elevated as part of it. Guys were not happy. THE THANG: Ran over to the old America Jackal grounds. Did some string of pearls around the school including: Bulgarian Split… BLOCK PARTY · TUE FEB 24 Backblast! 14 hogs 6 coyotes go into a bar Q: Cake Boss · 20 PAX WARMUP: 6ish Runners took off in da gloom 14 PAX moseyed to pharmacy lot for some COP Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees THE THANG: Moseyed to town hall wall… 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 FORGE · WED FEB 18 Backblast! Circuit City Q: Pauly D · 6 PAX WARMUP: Cherry pickers / windmills / SSH THE THANG: Circuit 20 merkins Run a lap 20 BBS Run a lap 20 dips Run a lap 20 pickle pointers Run a lap 20 squats Run a lap Repeat X 4 Abs Found a wall for wall 30 sit ups (on… 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… 6@6 · SAT FEB 14 Backblast! To Hill or Not to Hill…That is the Ques Q: Minuteman · 16 PAX WARMUP: THE THANG: Run up 160 to Sutton to New Gray Rock (Here most went down and back up the big hill, some went rogue.) Back across to Sharon Lee, then 3 rights to connect back on Sam Smith Harris to Munn back to COT… THE HIVE · FRI FEB 13 Backblast! Sky Rockets (Not) In Sight - Good Morni Q: Pauly D · 9 PAX WARMUP: Cherry Pickers / OH kb march / Plank / L&R Plank THE THANG: 5 sets of the circuit Kb pull through x20 Kb pullovers x20 Plank pull through x20 Devil halos x10 Curls x10 Goblet squats x20 Alternate single rows x10… COCKPIT · WED FEB 11 Backblast! I’m Hurting, So You Will Too 7 PAX WARMUP: - SSH, Imperial Walkers, 10 count merkins, jog around parking lot (0.3 mi covered) THE THANG: Stop 1 → Stop 6 (0.2 mi covered) - Stop 1 (Start) - Exercise: Squat Jumps (15) - Movement to Stop 2: Forward Run up… SEABISCUIT · TUE FEB 10 Backblast! Whitegrove backwards route Q: Vuvuzela · 10 PAX WARMUP: THE THANG: we head over the Whithegrove throught the FC and CR school and hit a brand new pave trail. Everybody one got at least 4.5 miles. MARY: ANNOUNCEMENTS: COT: COCKPIT · MON FEB 9 Backblast! My wife saw my weinke and the thang. Qu Q: Stagecoach · 7 PAX WARMUP: mosey to band lot 20 SSH 10 imperial walkers 10 hill Billy walkers 10 cherry pickers 10 merkins Calf stretch Down/up dog THE THANG: Indian run to baseball/softball fields. 1 burpee at back before running up… 6@6 · SAT FEB 7 Backblast! More than 6@6 Q: McHale · 18 PAX WARMUP: OYO THE THANG: >6 miles Kingsley to Munn to Harris to Fort Mill back to Jackson to Harris to Munn to Kingsley MARY: Burpees & other stuff OYO ANNOUNCEMENTS: One Word, Men’s Shelter COT: LAZARUS · THU FEB 5 Backblast! Seven of diamonds - in the rain Q: Pauly D · 3 PAX WARMUP: Cherry pickers, windmills, SSH, imperial walkers, hillbilly walkers THE THANG: mosey around the theater and end up by the entrance. 4 corners (like a diamond) 7 OF DIAMONDS 7 BURPEES (X4) 14 MERKINS (X4) 21 LBCS… COCKPIT · WED FEB 4 Backblast! Jack Webbs & More Q: Goose · 4 PAX Disclaimer was made and we did little warmup then we got after it as we took a tour around the school making multiple stops along the way. Thang 1 - Merkin Jax 1:4 Ratio 1 Merkin - 4 Plank Jacks 2 Merkins - 8 Plank… SNAKE PIT · TUE FEB 3 Backblast! BYOB - except the Q Q: Pauly D · 5 PAX WARMUP: Cherry pickers / windmills / arm circles / Moroccan night club THE THANG: mosey, shuffle, shuffle, mosey, plank, honeymooners, find your bell and prep for the circuit. 6 rounds Devil halos x6 Alternate single… 6@6 · SAT JAN 24 Backblast! Apple fritter Q: Assassin · 21 PAX 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.