backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
142 backblasts mention “Cake Boss”
THE RANCH · JUL 9, 2015
4 Corner Burpee Laps at the Ranch
12 of The Fort's finest men avoided the fartsack this morning and descended upon The Ranch for Four corners of Burpees and the People's Donkey Balls. The Shovel Flag was planted and the disclaimer was mentioned. Off we…
SNAKE PIT · JUN 19, 2015
Qing the Kettlebell without a Kettlebell - but the PAX comes through
Driving half way to Tomahawk, YHC realizied I left my kettlebells in the garage all alone. Being to far to turn back, I knew the PAX would pick me up and they did with a solid Carolina Blue KB. Felt special! 8 men…
THE BALLROOM · MAY 26, 2015
12 Not So Angry Men
Had a great group this morning at The Ballroom! Perfect size for what was planned. Started out with a mosey across the parking lot away from the Hardees to the road that leads to the warehouses. From there we turned…
RING OF FIRE · FEB 25, 2015
The Coop: Chicken Dance rEmix with some added PAIN
The PAX arrived slowly as YHC watched the cars roll into NAFO. The clock struck 0515 and away we went....some PAX had to chase us down to SCES. 18 PAX ended up joining the fun!! Cheddar tool the Q for the initial COP …
FEB 10, 2015
The 4 Corners of Persevering through F.A.T.P.A.N.T.S.
15 pax gathered at Golden Corral for lessons in perseverance (White Lightning & Free Bird somehow unlatched the barn door & took off on a soggy 5 miler for some P200 training). The first lesson coming from the late…
THE RANCH · JAN 1, 2015
The Ranch - New Year's Day: "Lasting Change"
YHC watched as the PAX arrived this New Year's Day morning. The talk of resolutions and how to be better this new year sounded alot like all previous years. I decided to share what the bible says about change and…
THE ARMORY · DEC 22, 2014
Leg Day at #TheArmoryF3
YHC got a last minute call to Q the #TheArmory High quality disclaimer…read the website…not a professional…read it in Hebrew or Greek… Conditions were cold, rainy, and miserable. 6 men took the #RedPill as this is the…
THE RANCH · DEC 4, 2014
16 Candles
A gift of a morning for an early December day. Got to love the Carolinas. Great showing at the ranch with 18 men ready to sharpen each other and themselves. I think by this point, you know I'm going to bring it. Off we…
THE RANCH · NOV 20, 2014
Workin' the Ranch
Thirteen cold weather cowboys hit the Ranch this morning on a beautiful, crisp SC morning. Here is what they did: The Thang: Two left for a run (one was Cake Boss – yes, that’s right, he’s a runner now!), while the rest…
THE ARMORY · NOV 3, 2014
The Armory - Stroll through the lot with a Kettle Bell move here and there...
No quite Globogym, but pretty close 12 PAX took to the lot of The Armory for a Monday morning workout. What Cake Boss had baking in that head of his, was enough to keep the minds sharp and the bodies warm in this cool…
THE RANCH · SEP 25, 2014
Head Shoulders Knees and Toes... and running
Look up the definition of "Gloom" and you will find a picture of this morning at The Ranch and no doubt at our ever expanding AOs in the greater Fort Mill, Rock Hill, and Indian Land areas. 5:15, drizzle, and 16 men…
AUG 19, 2014
Showdown at the Golden Corral
The shovel flag was planted and 19 strong bellied up to the Golden Corral buffet for a Tuesday morning feast. Here is what they did: The Thang: COP SSH x 40, Merkin x 10, squat x 30, windmill x 20, IW x 30, wide arm…
THE ARMORY · AUG 18, 2014
The Armory - Run Forest Run!!!
So after a road trip to the City of Brotherly Love (Philadelphia) and eating total garbage for 4 days, YHC felt the need to clean out the system and get back into F3 conditioned fitness shape. Everyone knows "The Boss"…
THE ARMORY · JUN 30, 2014
Too Sexy for the Kettlebell
Ten Men arrived for a Kettle bell beat down and got some great tunes from Cake Boss' play list. 14 Men came for a Kettle Bell Beat Down. Warm up Lap One Minute on 20 Seconds Off 90/45 Chest to Back Pullover Two Handed…
RING OF FIRE · JUN 18, 2014
The Coop - Campus Summer Tour 2014
Cake Boss at the helm came into the gloom of The Coop looking for some moonlight to shine on the AO. It was going to get dark and scary and I did not want any of the 10 PAX to cry for momma in the dark. There was some…
RING OF FIRE · APR 2, 2014
The Coop-Servant vs. Son
THE BIG NASTY!! - FNG compliments of McAllister's Twelve men gathered at “The Coop” on the fairest day we’ve had in about 5 months. No rain, no ice, not subfreezing temperatures. Thank you God! Before the beat down we…
BLOCK PARTY · MAR 18, 2014
#STAYONTHEPATHMYFRIEND
10 PAX posted at The Block Party for a wet and soggy Tuesday morning presentation by CSPAN. The Thang: The theme today was the number 6, and attempting to stay on the path. This was a great analogy today because the WEP…
MAR 3, 2014
This is not the MacGyver from the TV show - our MacGyver is fit
21 PAX posted at The Fort for a Saturday morning beat down with MacGyver and CSPAN. The Thang: This was MacGyver’s inaugural Q and he did not disappoint. Double file “Indian-Run” through the metropolis that is downtown…
THE ARMORY · FEB 26, 2014
Anchored in Salvation
Words of wisdom shard by Cake Boss prior to the workout. Visualizing our lives as us paddling to stay afloat in the ocean, waving rising and falling all around us. We were encouraged to keep our eyes looking up, keep…
BLOCK PARTY · FEB 25, 2014
The Fort Fitness Test
18 PAX posted at The Fort “Block Party” for the first of our quarterly fitness test. Please feel free to discuss what worked and format with CSPAN & Audit. The Thang: - A very short “Variety Show” walking warm up. - 1…
THE ARMORY · DEC 16, 2013
The Armory - Monday Morning Blues
5 PAX show up for a bake off with Cake Boss. It was a chilly Monday morning and many of The Fort PAX fartsacked, but we'll give them a pass after their Kiawah run. However their butts better be back out there the rest…
BLOCK PARTY · SEP 17, 2013
Right Here, Right Now!
25 PAX showed for this cool morning paintarama: The Thang: Cake Boss mentions; Thoughts of victims from Washington Navy Yard Shooting. Going to work like any other day. Challenge PAX to live each day, RIGHT HERE, RIGHT…