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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.

233 backblasts mention “Cherry Pie”

CLYDESDALES · WED JAN 7 Backblast! Substiloop Q: Rolloff · 16 PAX WARMUP: no THE THANG: we ran and ran and we ran MARY: no ANNOUNCEMENTS: were made COT: prayers COLOSSEUM · TUE JAN 6 Backblast! “Do not skip” leg day Q: Vuvuzela · 13 PAX WARMUP: SSH, Low slow squat, mtn climbers, peter Parkers, parker peters, toy soldier, 5 burpees. Run to benches by the basketball courts. 20 step ups. Run across the courts with high knees, butt kickers, toy soldiers… FLIGHT PLAN · MON JAN 5 Backblast! Monday River Run Q: Assassin · 21 PAX · +1 FNG We ran down Market St thru Baxter to Grey Rock and back. Only 3 members of the ruck club today. SLOW BURN · FRI JAN 2 Backblast! Back Across The Road Q: Twister · 8 PAX WARMUP: Stretching THE THANG: Across to Baxter for a Heavy Dora up and down the steps MARY: ANNOUNCEMENTS: COT: CLYDESDALES · DEC 31, 2025 Backblast! The problem we didn’t know we had Q: Cherry Pie · 14 PAX WARMUP: oyo THE THANG: route to WEP (4.4mi) L on munn L on Harris L on ardrey L on N White L on Jackson R on harris R on munn Back to COT MARY: no ANNOUNCEMENTS: Minnow pond tomorrow am Bethel tomorrow pm 8blocker+one… THE BALLROOM · DEC 30, 2025 Backblast! Last Dance in 2025 at Ballroom Q: Fogerty · 4 PAX WARMUP: SSH, CherryPickers, Squats, Seal Jax, Merks, OH Claps, Nightclubs, and a slow mosey. THE THANG: Crazy Eights, 4 corners, wall sits w discussion on our “one word” and a burpee. MARY: 3 mins of Mary or one round… FLIGHT PLAN · DEC 29, 2025 Backblast! Whose guidance you following? Q: Double D · 19 PAX WARMUP: OYO THE THANG: Run out Richards Crossing all the way to the end including the loop; on the return take a right on Front St to Berkshire; do Berkshire loop 2x; return home on Richards Crossing. MARY: she… SLOW BURN · DEC 26, 2025 Backblast! Boxing Day ? Q: Soup To Nuts · 22 PAX WARMUP: windmills, SSH, IW’s, Plank, Up Dog, Down Dog, Merkins, Mosey w some shuffles and butt kickers. THE THANG: 3 rounds of Merkins, Big Boys, Squats, Dips, Bobby Hurleys, Hammers and Derkins. Mosey around Lowe’s. 3… DEC 24, 2025 Backblast! Eve of the Lord's birth - convergence Q: darkhelmet · 85 PAX WARMUP: The usual THE THANG: DH-type-stuff MARY: worked into Thang ANNOUNCEMENTS: Newsletter & upcoming changes COT: Lauren Hope Styles (sp?) - 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around… THE FORT · DEC 20, 2025 Backblast! Fa la la la….laughing all the way! ? Q: Cake Boss · 12 PAX WARMUP: Mosey around the JWow Exercise Pavilion stopping along the way finding our secret Santa gifts :gift: THE THANG: Mosey to trail behind parking lot Partner up 2 rounds of Burpees while partner runs up hill and… SLOW BURN · DEC 19, 2025 Backblast! An Even Thousand Reps Q: Beaker · 6 PAX WARMUP: SSH, IW, Cherry Pickers THE THANG: 100 Merkins 200 LBC 300 Squats 400 Calf Raises Method: 20 reps at a time until total reps are complete. Eg 20 reps each of merkins, LBCs, Squats, and calf raises until 100… THE COACH'S BOX · DEC 18, 2025 Backblast! The skillet; Hope&Joy Q: Cherry Pie · 3 PAX WARMUP: SSH, windmill, mosey around the perimeter of skillet (football yard lines in the parking lot for marching band practice) THE THANG: Start at one end of the skillet run 10yds and do an exercise. Ladder across… COLOSSEUM · DEC 16, 2025 Backblast! PAIN AT EVERY CORNER!! Q: Boogie Nights · 4 PAX WARMUP: Cherry pickers/stretches of all kind THE THANG: light poles/bball courts/parking spaces MARY: ANNOUNCEMENTS: break the dam/convergences COT: :pray: and praises SWEEP THE LEG · DEC 15, 2025 Backblast! Afton loops Q: Cherry Pie · 9 PAX WARMUP: pre-run Ben Casey thru parking lot down to Patricia lane and back to launch + 20 SSH THE THANG: Dave Gibson > Emory > Braden Pkwy > Afton Way with stops along Emory for houses with Christmas lights (total: 1… SLOW BURN · DEC 12, 2025 Backblast! Dozens and dozens Q: Peach Stand · 9 PAX WARMUP: ssh, slow wind mills, imp walkers, hillbilly walkers, plank/down and up dog, Peter Parker’s. All in cadence and most for 12 reps THE THANG: 12 days of Christmas. Each day took place at a different location… THE COACH'S BOX · DEC 11, 2025 Backblast! 7 of Diamonds / Fatherhood Q: Pauly D · 5 PAX We had a 7 of Diamonds workout in the band lot. 7 burpees at each corner(28) 14 Merkins each corner (56) 21 LBC’s each corner (84) 28 squats each corner (102) 21 LBC’s each corner (84) 14 merkins each corner (56) 7… CLYDESDALES · DEC 10, 2025 Backblast! The Winter of Wegs’ discontent Part De Q: Short Sale · 14 PAX WARMUP: 4 mile Route was described THE THANG: Head up Munn, left on Harris, loop through WEP and back. MARY: 2 minutes at the end. ANNOUNCEMENTS: Xmas Party, Xmas Eve Convergence, Bethel Men’s Shelter COT: Prayers for… SEABISCUIT · DEC 9, 2025 Backblast! Massey Christmas lights Q: Cherry Pie · 11 PAX WARMUP: MUST when it’s this cold THE THANG: 4.2mi Head towards 7-11 L on trail b/f Dobys Bridge to Neff Ct L on Dudley drive L on Thomas Knapp Parkway L on Felts Pkwy R on Callahan R on kings bottom Dr L on Felts Pkwy R… SWEEP THE LEG · DEC 8, 2025 Backblast! Adding Gardenia Q: Band Camp · 14 PAX WARMUP: Not typically done at this AO. Try to get here early enough to manage yourself. THE THANG: Run towards Gardenia every stop sign we did and additional merkin starting with 1. There are 10 stop signs. 7s on the… 6@6 · DEC 6, 2025 Backblast! 6@6 Q: Sprocket · 16 PAX WARMUP: None THE THANG: Suggested route to Walmart Round About through Baxter along Richard's Crossing out to RT160 MARY: ANNOUNCEMENTS: COT: THE COACH'S BOX · DEC 4, 2025 Backblast! Modified Belle Ringer Q: Ruby Slippers · 7 PAX WARMUP: Set-up for the workout, guys showed up, gave the disclaimer, and we completed SSHx10IC at each station with 1 burpee OYO as the exercise and flow was explained. Came back to the center to start. THE THANG… CLYDESDALES · DEC 3, 2025 Backblast! Kingsley loops Q: Masterpiece · 18 PAX WARMUP: none THE THANG: right on Mun left and Kingsley park circle, cross over 160 to Kingsley do as many loops as possible, head back MARY: none ANNOUNCEMENTS: Christmas Party COT: keep several father in laws and… FLIGHT PLAN · DEC 1, 2025 Backblast! The Winter of Wegs’ discontemt Q: Short Sale · 15 PAX WARMUP: Too cold THE THANG: in the words of Rev. Al Green, “Take Me To The River”runners ran to the River & back. Ruckers did they own thang MARY: nope ANNOUNCEMENTS: The Usual COT: prayers & praises CLYDESDALES · NOV 26, 2025 Backblast! How soon until we’re back at founders? Q: Anchorman · 9 PAX Surprise surprise. We ran down Munn to Harris. Jackson street to Ardrey loop. The gubmint needs to put them sidewalks back in so we can have some of our old routes back. Alabama anyone?!