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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.

6,137 backblasts mention “Thang”

APR 25, 2025 Backblast! SPRING BREAK FINALE Q: Senator Tressel · 7 PAX WARMUP: Mosey around the HT parking lot and circle up in front of the barbershop THE THANG: COP (mostly double counts): SSHx 25, Low slow squat x 20, windmill x 10, wide arm merkin x 10/hold/MC x 15, hello Dolly x 20… VARSITY · APR 25, 2025 Backblast! Bar-ab-tastic! Q: HarryCarry · 7 PAX AKA at Varsity!! Disclaimer and began with a run towards front of NaFo. Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low Slow Squats, big arm circles, Peter Parkers, plank stretches Run towards back end of Nafo… LAZARUS · APR 24, 2025 Backblast! Tour de parking lot Q: Liberty Bibberty · 9 PAX WARMUP: SSH Imp Walker Hillbilly Walker Low slow squat Merkin BROGA THE THANG: Bear crawl Merkin compound Stair run ab gauntlet Bear crawl CCD compound Dora Slam ball Jump rope Dips Overhead press 2 sets and switch… THE COACH'S BOX · APR 24, 2025 Backblast! Solo yet not alone Q: Matt Bernard · 1 PAX WARMUP: Mosey 1 mileish Normal static stretching THE THANG: 5 sets of - 25 pushups - 25 LBCs - 25 squats - 10 dips - 10 chin ups Then met up with ao-soul-to-sole and walked back to their starting point MARY: None… APR 24, 2025 Backblast! Murph prep 2.0 Q: Farmers Only · 11 PAX WARMUP: Mosey and five reps at each pain station starting at the furtherst one out. Pain stations were: Burpee. Jump squat. Hand release merkins. Squats. Merkins. And pull ups. THE THANG: Home base was at pull up bars… THE RANCH · APR 24, 2025 Backblast! Sharing struggles Q: 3D · 3 PAX WARMUP: variety of warmup stuff THE THANG: jog to the front of middle school. Pick a bench. 20 step ups 10 decline or incline merkins 10 dips Run the loop in front Repeat 2 times Jog around back of school Took a… SOUL TO SOLE · APR 24, 2025 Backblast! Death by 18 wheeler Q: Bass · 10 PAX WARMUP: nope THE THANG: every 10 min do 20 squats and calve raises. Rucked to coaches box and picked up rainmaker and headed back to COT. MARY: nope ANNOUNCEMENTS: read newsletter COT: trash pickup, AMRAP for Autism… KITCHEN SINK · APR 23, 2025 Backblast! Sandlot Stations ? Q: Sofrito · 7 PAX Disclaimer Shared and Injuries reported WARMUP: All x 10 Windmills Cherry :cherries: Pickers Hillbillies Walkers Imperial Walkers Mosey around lot THE THANG: Circuit Training composed of 3 Rounds with 8 Stations and 3… BUSHWOOD · APR 23, 2025 Backblast! Squirrels and light poles Q: Bass · 9 PAX WARMUP: count was 20 for the following SSH, hillbilly walkers, imperial walkers, Moroccan Nightclubs THE THANG: Credit goes to Kermit for the ao-the-ballroom Q yesterday. A slight modification due to the soreness factor… 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… RING OF FIRE · APR 23, 2025 Backblast! Up Tempo @ ROF 8 PAX WARMUP: Ran a warm up lap around the NAFO track and led the PAX to the bleachers. THE THANG: Asked the PAX to partner up. Bleacher Runs: Partner 1 sprints up the bleachers and then moseys back down, complete 2 trips… DAWN PATROL · APR 22, 2025 Backblast! 2.5 miles and a cloud of dust Q: Barry Manilow · 4 PAX WARMUP: Snake Pit THE THANG: double down with a 2.5m ruck MARY: was not present, but Dojo was ANNOUNCEMENTS: yes COT: yes SEABISCUIT · APR 22, 2025 Backblast! Reverse Whitehall Q: Time Machine · 4 PAX WARMUP: Ran THE THANG: Ran further MARY: Ran a little more until 6 ANNOUNCEMENTS: AMRAP for Autism. pizza, Bethel and Cannoli run COT: Marriage and families COLOSSEUM · APR 22, 2025 Backblast! What’s a Walkin’ Merkin!? Q: Brawny - The Fort · 8 PAX WARMUP: Side-straddle hop, Strawberry pickers, Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips THE THANG: - Run 1/2 Mile - around the MS… 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… THE BALLROOM · APR 22, 2025 Backblast! Burpees at the Ballroom Q: Kermit · 4 PAX DISCLAIMER: Disclaimed, they were shocked. WARMUP: Mosey 20 SSH IC 10 LSS IC 10 Windmills IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 10 MNCs IC Yoga THE THANG: Burpees at the light poles Run to first light pile… BLOCK PARTY · APR 22, 2025 Backblast! Murph prep Q: Farmers Only · 11 PAX WARMUP: ssh and merkins THE THANG: 9 different exercises at amor artis pull up bars. Pull up. Merkin. Inverted row. Derkin. Leg raises. Diamond merkin. Chin up. Bar dips. And burpee pull up. Number of reps was decided… APR 22, 2025 Backblast! Grassys Durag Q: The Pirate · 5 PAX WARMUP: Mosey to church and then following exercises - SSH, windmill, imperial walker, cherry pickers, hillbilly walkers, Moroccan nightclub, merkins, 6 inches, etc. THE THANG: Start with 7’s in the church parking lot… AMERICAN JACKAL · APR 21, 2025 Backblast! Birthday Beatdown Q: Deep Dish · 13 PAX WARMUP: SSH Merkins Windmill Mosey to the bottom of the hill THE THANG: PAX divided into two groups at bottom of hill One PAX from each group run to top of hill and back - pick up a partner and carry them to top of… 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 ARMORY · APR 21, 2025 Backblast! Recyling is good for the Pax Q: Rebound · 7 PAX WARMUP: boogie nights led a warmup while I grabbed some cardboard out of the truck THE THANG: partner Dora (of course) with about a 400 meter run while your partner did varying counts of pull overs(100), dead lifts… SWEEP THE LEG · APR 21, 2025 Backblast! The Gin Blossoms ran along Alison Road, Q: 38 Special · 5 PAX THE THANG: Run to the Mushroom pond for 10BBSU and 20 Merkins Take Richard's Crossing to Sutton and down to Alison park. Stops at Tuckerton, Catherine something, and Sutton road. Alternate sets of 10 BB + 20 Squats and… APR 21, 2025 Backblast! Anna @ AKA Q: Sasquatch · 14 PAX WARMUP: dynamic plank exercises (merkins, peter parker, plank jacks, parker peter) with upward dog<>downward dog variations sprinkled in, ending with child's pose THE THANG: "Anna" partner WOD (see attached image) MARY… TRAINING GROUND · APR 20, 2025 Backblast! Easter Stroll 2nd F Q: Grout · 3 PAX WARMUP: THE THANG: Alabama Route MARY: ANNOUNCEMENTS: COT: