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F3 THE FORT
From the gloom

backblasts

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

554 backblasts mention “Bonsai”

CURRAHEE · TUE OCT 27 Merkins, Squats & a Nutsniffer Q: Cyclops · 9 PAX WARMUP: windmills, cherry pickers, imperial walkers and seal jacks. THE THANG: Rucks on and stoping every 1/4 mile for pain stations. Exercises consisted of merkins and squats in cadence. Which type and how many varied… COLOSSEUM · TUE OCT 20 Q School at Colosseum Q: Italian Job · 7 PAX It was my honor and privilege to share some QSchool lessons learned with 6 of my brothers this morning. Please bookmark this backblast as you prepare your first Q. Many of us are here to assist as you plan and would… FLIGHT PLAN · MON OCT 19 Bad Route Q: Time Machine · 20 PAX WARMUP: Too cold to warm up so we just ran THE THANG: YHC posted a route the night before, was all downhill, but driving up Sutton realized there was less sidewalk and minimal shoulder to safely run on so quickly… COCKPIT · WED OCT 14 Egypt > Desert > Promised Land Bootcamp Q: Gump · 11 PAX WARMUP: We started with a mile around campus, fleeing Egypt with a few dynamic stretches along the way. Made sure to circle back for the six. Bonsai stepped up with some Side Straddle Hops while YHC went back for… DAWN PATROL · TUE OCT 13 Brought the Gear to Dawn Patrol Q: Ruby Slippers · 9 PAX Have participated in the Dawn Patrol workouts for a few months now. Noticed one thing missing at most workouts, gear. Remedied that this morning. WARMUP: Started at COT with the usual suspects THE THANG: Set-up gear in… THE ARMORY · MON OCT 5 KB Escalator Q: Bill Smith · 4 PAX WARMUP: Variety THE THANG: Escalator KB swings, goblet squats, burpees, rows Circuit-straight leg deadlifts, merkins, tricep extensions, curls Partner farmer carry and LBCs MARY: Ab fun ANNOUNCEMENTS: COT: prayers for… MINNOW POND · THU OCT 1 Skipper zipper Q: Skipper · 22 PAX THE THANG: Zipper route starting at Elliott St. 10 merkins and 10 jump squats at the end of every street. 5 burpees each time the pax cross Springs St. Pax logged 3.5-4.5 miles. BLOCK PARTY · TUE SEP 29 FORTeen Years Q: Double D · 85 PAX WARMUP: 14 Burpees THE THANG: Mosey to center of WEP Pax rotated into center based on year of 1st post (ie Class of 2026, 2025, 2024, etc). Varied exercises were performed by all including Burpees, Partner Derkins… THE FORGE · WED SEP 23 Consistency in the Gloom Q: Double D · 10 PAX WARMUP: Yes, we did some warm uppy things THE THANG: Moseyed over to the church pavillion for most of the workout 3 rounds of Step-ups -- good form, 10 R/10L interspersed with varied Merkins in cadence (Irkins, Derkins… BLOCK PARTY · TUE SEP 22 Cinder Block Party Q: Fishstix · 12 PAX We had 12 including a fly by guest appearance from Warning Track. Standard warm-up exercises then we moseyed over to the stack of cider blocks. 1st DORA - Merkins (100), Squats (200), LBCs (300) partner 1 did exercises… BLOCK PARTY · TUE SEP 15 Of course, more burpees Q: Crystal Lake · 16 PAX WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers Mosey to some curb merkins in cadence BurpBackMountain - partner up. Partner 1 does burpees while partner 2 nurs up the hill and runs down twice… SOUL TO SOLE · THU SEP 10 We’re going the distance !!! Q: Sofrito · 8 PAX N/A We are all Veterans WARMUP: None THE THANG: 🎒 SOUL TO SOLE BACKBLAST — GOING THE DISTANCE This morning the distinguished gentlemen of Soul to Sole gathered in the gloom for a little more than smiles and miles. YHC… THE FORGE · WED SEP 9 Running at the forge Q: Autobahn · 6 PAX WARMUP: - 20 Side Straddle Hops - 15 Windmills - 15 Moroccan Nightclubs - 15 Hillbilly Walkers - 15 Imperial Walkers - 15 Cherry Pickers - 15 Low & Slow Squats THE THANG: Mosey 1 lap around the HT ● Bear crawl across… SLOW BURN · FRI SEP 4 Keep it close Q: Peach Stand · 11 PAX WARMUP: windmills, cherry pickers, planks, down and up dogs, Peter Parker’s, shoulder taps - many in cadence THE THANG: stations were marked in a row of parking spaces. In each was written an exercise. Pax selected a… THE BALLROOM · TUE AUG 25 A comfortable August morning?!? Q: Cyclops · 12 PAX WARMUP: Mosey to behind the stadium via pedestrian bridge Hold plank until 6 arrived Exercises in cadence Windmills Cherry pickers Imperial walkers Hillbilly walkers Seal jacks Merkins Mountain climbers THE THANG: Mosey… FLIGHT PLAN · MON AUG 24 First time for everything Q: Assassin · 23 PAX Missed the Q … nice … Bonsai took it… nice … They ran to Walmart … some rucked to wherever … nice … COT: We have guys with kids that are struggling. Real stuff. We are blessed to be able to get together and bring these… MINNOW POND · THU AUG 20 3 exercises on repeat...for 4 miles Q: maximus · 25 PAX WARMUP: Non existent THE THANG: Super simple...running with push-ups, V-ups and American Hammers. At every stop, the PAX would perform: 5 V-Ups, 10 Merkins, 15 American Hammers Here's the route we took: Up Massey and… KITCHEN SINK · WED AUG 19 Sand bag shenanigans Q: Deep Dish · 10 PAX WARMUP: briefly. We worked on merkins. THE THANG: With a partner: Partner A throws the bag, partner B does 4 burpees over the bag. Partner A continues throwing to end of the cones, partner B does 4 burpees every throw… COLOSSEUM · TUE AUG 18 Colosseum...The Return Q: maximus · 22 PAX WARMUP: You should've done that & stretched prior to launch. THE THANG: Run to the bottom of the hill at the entrance of the school compound for 5 of each of the following Merkin series: Wide-Arm, Diamond, Regular… SOUL TO SOLE · THU AUG 13 McHale is still blooming Q: McHale · 7 PAX WARMUP: waited for Sofrito THE THANG: 2 1/2 miles long Kingsley loop with pain stations MARY: Plank ANNOUNCEMENTS: Yes COT: Yes CLYDESDALES · WED AUG 12 2x Kingsley Q: Barry Manilow · 17 PAX WARMUP: OYO THE THANG: old and new Kingsley, with side pieces to add up to 4.6 MARY: no ANNOUNCEMENTS: yes COT: yes THE BALLROOM · TUE AUG 11 Gear Workout at The Ballroom Q: Ruby Slippers · 9 PAX Have not attended the Ballroom in a while so browsed through backblasts to see what the guys at this sight have been doing for the past couple of months. Did not see any gear show up in the BBs, so thought I would… SOUL TO SOLE · THU AUG 6 McHale 3.3 Kingsley Loops No Grass Q: McHale · 7 PAX WARMUP: THE THANG: 3.3 miles. 2 Loops in Kingsley MARY: ANNOUNCEMENTS: Bethel, Bus, Care Center COT: Schools, Marriages & Minds FLIGHT PLAN · MON AUG 3 Assassin is AWESOME -Willowbrook loop Q: Bonsai · 25 PAX WARMUP: THE THANG: Run to willowbrook neighborhood. Loop the hood and back down 6th and head toward oak ridge elementary. Stop for a quick prayer for the start of school and back to COT. MARY: ANNOUNCEMENTS: COT: