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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.

541 backblasts mention “Anchor”

MAY 22, 2025 Backblast! Meander around town Q: Bonsai · 15 PAX WARMUP: The pledge THE THANG: Launch point was parking lot across from old Hardee’s Exercises 10 merkins 20 squats 20 LBCs Loop Run up main Left at Post office Left on Elliot Left back to launch point. Repeat exercises… THE BALLROOM · MAY 20, 2025 Backblast! Happy days Q: Peach Stand · 8 PAX WARMUP: ssh, windmills, imp walkers, hillbilly walkers and Peter Parkers, all in cadence THE THANG: a round of 13s - 2 stations were set up a hundred or so feet from each other. Station 1 the pax did merkins and… FLIGHT PLAN · MAY 19, 2025 Backblast! Construction-free Jogs Q: Cyclops · 16 PAX WARMUP: Disclaimed - then off THE THANG: Richard’s crossing to front street to Berkshire circling as many times as selected then returning the way pax went out. MARY: Nope - open to all men. She was not there… MAY 15, 2025 Backblast! 2025 PGA Championship - Quail Hollow Q: Spider · 36 PAX WARMUP: Pledge of Allegiance THE THANG: Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified… FLIGHT PLAN · MAY 12, 2025 Backblast! A little rain never hurts.. Q: Fogerty · 11 PAX WARMUP: route discussion THE THANG: run the route MARY: return to starting point ANNOUNCEMENTS: Canoli run, Read newsletter COT: Announcements and Prayers THE BALLROOM · MAY 6, 2025 Backblast! ? Q: Assassin · 10 PAX THE THANG: We hit the turf field at PK Middle for some pick a ticket from the bucket running. Got in 2.5 miles all said and done. Great work and mumblechatter. All enjoyed. ANNOUNCEMENTS: Fogerty is your host for Adopt… FLIGHT PLAN · MAY 5, 2025 Backblast! Harvest Point or bust Q: gekko · 11 PAX WARMUP: None THE THANG: Run to River District and come back before 6:00 MARY: ANNOUNCEMENTS: Trash pickup, Cannoli run COT: Prayers for parents health, dealing with teenagers THE COACH'S BOX · MAY 1, 2025 Backblast! Leg Day at the Box 4 PAX WARMUP: It's the Coach's Box, there is no warm-up. Ain't nobody got time for that!!! Gave the disclaimer 2 min prior to start time, no time to waste. THE THANG: Moseyed to the hill in front of the school. Time Under… CLYDESDALES · APR 23, 2025 Backblast! Wow that was a lot of hills Q: gekko · 13 PAX WARMUP: None THE THANG: Head out to Munn to Harris make a right and a Right on Spring Blossom cross Sutton onto Sutton View past the Anchorman estate into Masons Bend and back. Some how it was uphill both ways?!? MARY… SNAKE PIT · APR 22, 2025 Backblast! Slow is the name of the AKA game Q: 3D · 11 PAX WARMUP: stuff THE THANG: Slow controlled reps up and down Single arm curls (left and right) Triceps Front raises Bent over rows (left and right) Calf raises Side bends (left and right) BBS MARY: 5 min of around the… FLIGHT PLAN · APR 21, 2025 Backblast! Eight is enough Q: Everest · 9 PAX WARMUP: nope THE THANG: head down 160, around wallmart, head back. MARY: nope ANNOUNCEMENTS: cannoli run next month, fort mill care center volunteer opportunities COT: prayers and praises THE YARD · APR 19, 2025 Backblast! Ass Kicking April - Yard Q: The Pirate · 11 PAX WARMUP: Mosey to warmup - SSH, windmill, imperial walker, cherry picker, hillbilly walker, Moroccan nightclub, merkins, calf raises. THE THANG: Mosey to parking lot with track to complete 7 of diamonds - 4 laps around… THE COACH'S BOX · APR 17, 2025 Backblast! A girl named Cindie Q: 3D · 10 PAX Everyone grabbed a Cindie. MurderBunny 10 yds 20 curls. Repeat. Lunge with torso twist back 10yds and bent over double arm row. Repeat. Start over with Murder Bunnies again. Ended with some Mary. THE BALLROOM · APR 15, 2025 Backblast! Rebel sighting Q: Rebel · 5 PAX Rebel forgot how to do a backblast. :sunglasses: FLIGHT PLAN · APR 14, 2025 Backblast! Very Rucky Q: Assassin · 12 PAX The usual running was almost hijacked by ruckers this week. Tclaps to the speedy Sir Toppam Peach stand, bass, Fogerty, corruption, for keeping us a running AO. We ran, we rucked, we fellowshipped, we prayed for a… APR 10, 2025 Backblast! Graveyard shift Q: 38 Special · 10 PAX WARMUP: Pledge if you pledge. Ruckers did their thing THE THANG: Head to Hardees, which is fenced off, so we kept running to Elliot and up to the cemetery. Right on Unity to start our loop. 20 squats at the West… RING OF FIRE · APR 9, 2025 Backblast! AKA - Board of Pain 2025 Q: Band Camp · 12 PAX The [vintage] Challenge: - Burpees – 100 (Ruby Slippers 0, Slash 7) - Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out) - Ski Abs – 100 (Barry Manilow started) - Merkins – 100 - Deep Squats – 100… COLOSSEUM · APR 8, 2025 Backblast! Pyramid of Pain Q: Poppins · 20 PAX Quick disclaimer And warmup 5 windmills, 10 IW/10MNC Mosey to behind school on bball courts where the pyramid of pain was set up 5 stations, 4 corners and 1 in middle Partner up ( work is completed together) Each of the… LAZARUS · APR 3, 2025 Backblast! Believe it or Not….He’s Alive and well! Q: Cake Boss · 15 PAX WARMUP: transitional COP (Circle of Pain) Mosey about 150 yards and circle up 10 or so exercise moves 10-15 reps each In cadence THE THANG: Mosey to back of theatre and gather at bottom of lot Jacobs ladder or 7’s with… CLYDESDALES · APR 2, 2025 Backblast! Fast 5k Training Q: Fishstix · 10 PAX Lap around old Kingsley and back to the school. Hill repeats. To the front entrance. Fast lap around the car pickup line, recovery lap, rinse and repeat. Mosey to main lot. Sprints between the light poles. Rinse and… FLIGHT PLAN · MAR 31, 2025 Backblast! Run to the River 4 miles Q: Joe Lyons · 23 PAX WARMUP: nope THE THANG: Ran to the river through Baxter MARY: a few afterwards did some additional work ANNOUNCEMENTS: COT: prayers for Families and our thoughts SLOW BURN · MAR 28, 2025 Backblast! Make Arms Great Again Q: Fishstix · 10 PAX 10 at Slow Burn this morning. We began with a lap around Lowe’s parking lot and stopped in front of Persis for the typical warm up exercises. Next, we did 7s between the sidewalks, dips and merkins on each end, bear… MAR 25, 2025 Backblast! Tour de odor AKA style Q: Poppins · 20 PAX WARMUP: SSH Windmills Imperial walkers Hillbilly walkers Plank Stretches Merkins THE THANG: After warmups we moseyed to back of HT, Performed wall sit burpee waterfall with everyone doing 1 burpee, then 2 Mosey around… FLIGHT PLAN · MAR 24, 2025 Backblast! Out and Back to Gold Hill Middle Q: Old Bay · 16 PAX Out and back to GHMS, via Richard's Crossing, and ducking into the Earthfare parking lot (to avoid 160 as much as possible).