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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.

245 backblasts mention “Boogie Nights”

CURRAHEE · TUE OCT 20 Miles and Smiles Q: Boogie Nights · 8 PAX WARMUP: no warm up needed to ruck THE THANG: to Walmart and back W/ upright rows, squats, overhead press MARY: ANNOUNCEMENTS: bethel me s shelter, 4-B’s COT: praises and prayers 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… BLOCK PARTY · TUE OCT 13 Benches and Hills Q: Kaiser · 14 PAX WARMUP: SSH, lizard and plank stretches, windmills THE THANG: 1) 5 Burpees at each set of benches until reaching playground 2) Dora at Playground 100 Irkins, 125 dips, 150 step ups, run the playground ring 3) 5 merkins… 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… CLYDESDALES · WED SEP 23 Some Running/rucking Q: Shaq · 15 PAX WARMUP: THE THANG: big 4 mile loop around some unnamed roads MARY: ANNOUNCEMENTS: Bethel Men’s Shelter next Thur. TACO Thursday! COT: happy birthday soup-to-nuts son turning 5 today! Prayers for all of our marriages… FLIGHT PLAN · MON SEP 21 MCHale’s 4 miler Q: McHale · 20 PAX WARMUP: OYO THE THANG: Harvest pointe Market street Cross Sutton to Founders st Straight onto Settler heights dr Straight onto Stratford run dr Cross new gray rock to Harvest pointe Down to the end and back 4mi MARY: no… 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… COLOSSEUM · TUE SEP 8 Remembering the week of 9-11 Q: Cyclops · 10 PAX WARMUP: Mosey to the elementary school side lot. COP with exercises in cadence Windmills Cherry pickers Imperial Walkers Hillbilly walkers Seal jacks Low slow squats Hold peoples chair while doing Moroccan night clubs… THE ARMORY · MON SEP 7 300+ reps Q: backdraft · 6 PAX WARMUP: mobility and the norms THE THANG: 50 KB swings, 40 goblet squats, 30 gorilla rows, 20 snatches, 10 clean and press, 10 thrusters, 20 high pulls, 30 reverse lunge, 40 merkins (hand on bell), 50 swings 15,10,8… COLOSSEUM · TUE SEP 1 Get better!! Q: Honkey Tonk · 11 PAX WARMUP: Mosey around drop off line and back to beginning of GHMS loop. THE THANG: 4 corners of stuff: (3 rounds) Station 1: 40 mtn climbers, 40 sec plank hold Station 2: 40 LBC, 40 Flutter Station 3: 40 reverse lung, 40… TRAINING GROUND · SUN AUG 30 Winding Down Q: Grout · 6 PAX WARMUP: THE THANG: 160 to Stonecrest, Right @ roundabout on Hubert Graham all the way back to Gold Hill. MARY: ANNOUNCEMENTS: COT: CURRAHEE · TUE AUG 25 💩 Show Q: Sweet Baby Ray · 6 PAX WARMUP: SSH, Moroccan Night Clubs, Micheal Phelps, Downward Dog, Honey Mooners, mosey the short loop THE THANG: Workout is called :hankey: show becuse that’s how it starts until you get into a groove. Partner Work with… SLOW BURN · FRI AUG 21 Slowest of Burns Q: maximus · 11 PAX WARMUP: Mosey up and down a few parking lot lanes with a round of NUR and some exercises after each round. THE THANG: Mosey to the curb on the side of Persis 10 Mike Tysons 20 Squats & 20 Squat Pulses Over to the curb… FLIGHT PLAN · MON AUG 17 Welcome Baby Owen! Q: Cherry Pie · 23 PAX WARMUP: oyo THE THANG: Harvest pointe Market street Cross Sutton to Founders st Straight onto Settler heights dr Straight onto Stratford run dr Cross new gray rock to Harvest pointe Down to the end and back 4mi MARY: no… 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 FLIGHT PLAN · MON AUG 10 Fellowship Route Q: Liberty Bibberty · 20 PAX WARMUP: THE THANG: Earth Fare and Back MARY: ANNOUNCEMENTS: Newsletter COT: Family, health and seeking God TRAINING GROUND · SUN AUG 9 Good luck Q: Crystal Lake · 4 PAX WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: SLOW BURN · FRI JUL 31 Tabata Workout - Slowburn Q: Keith Crockett · 8 PAX WARMUP: - 20 SSH - 10 Imperial Walkers each leg - 10 Hilbilly Walkers - 10 Windmill - 10 Cherry Pickers - 10 Arm Circles Forward + 10 Back - 10 Peter Parker’s each side - stretches from plank position: down dog… COLOSSEUM · TUE JUL 28 Catch me if you can Q: f3escargot · 9 PAX WARMUP: Mosey to front parking lot (20) LS Squats (10) Merkins (25) Imperial Walkers THE THANG: Mosey to Movement Mortgage parking lot Bear Crawl across parking lot (5) Merkins every other line. Crab walk back (5)… THE ARMORY · MON JUL 27 Swings n things Q: Warning Track · 11 PAX · +2 FNG Warm Up Suitcase carry to lot AMRAP Lower body Squats Swings Reverse Lunge Upper Body Curls Merkins OH Press Core Plank pull through Around the world Flutters Conditioning Burpees Mountain Climbers SSH Running in between SWEEP THE LEG · MON JUL 13 Hills have eyes Q: Rolloff · 12 PAX WARMUP: mosey down to bottom of Brayden hill THE THANG: 10 jump squats at bottom of hill 10 merkins at the first street 10 lunges and the parking lot entrance 5 burpees at the top Run back to the bottom and repeat MARY… TRAINING GROUND · SUN JUL 12 Dog sleds? Q: Crystal Lake · 4 PAX WARMUP: THE THANG: head to Tara Estates and finish through Brayden MARY: ANNOUNCEMENTS: COT: COLOSSEUM · TUE JUN 30 Four corners, lots of reps Q: Fishstix · 12 PAX WARMUP: SSHs, IWs, WMs, Plank THE THANG: 4 corners of pain and some burpees All corners start with 50 reps each, exercises stay the same each time around – Corner 1: squats, then run to corner 2 – Corner 2: hand release… TRAINING GROUND · SUN JUN 28 Starbucks Loop Q: Grout · 5 PAX WARMUP: THE THANG: 3.7 Miles …. To Baxter around Starbucks then down to the bottom of Dave Gibson….. got back just in time. MARY: ANNOUNCEMENTS: COT: