backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
17 backblasts mention “Cannonball”
BLOCK PARTY · DEC 23, 2025
Backblast! Back to basics
WARMUP: SSH, Broga squats, hillbilly walker THE THANG: 5 rounds of 5 pull ups 10 swinging derkins 15 squats 20 LBCs Laps around playground Mosey over to hill 7’s Burpees at the bottom Jump squats at top Mosey down to…
BLOCK PARTY · AUG 19, 2025
Backblast! Three lessons and……burpees
WARMUP: Mosey to Kimbrell’s parking lot. The following exercises in candence with burpees in between. Windmills Cherry Pickers Imperial Walkers Hillbilly Walkers Seal Jacks Side Straddle Hops THE THANG: Mosey to the…
THE ARMORY · FEB 28, 2022
Slinging Cannonballs in the Armory
PAX were advised that this would not be an “ease into the week” workout. After warmup, we did a quick skill demonstration on Kettlebell swings and cleans. Reviews were mixed. We then took a walk all the way around the…
JUN 28, 2021
Carolina Day
Disclaimer Simple stretches SSH 38X in cadence Run to pull up bars, high knees and butt kickers along the way Six pull up Six chin ups Six switch grip pull ups Grab a cindy and bring it to the curb (we’ll use it later)…
THE ARMORY · NOV 25, 2019
Pastor of Pain makes a visit in the Armory
YHC was asked to Q at the Armory by a HIM named JWOW and I jumped at the request. I am use to Kettlebells and love Qing them. Today I brought with me a WO that was recently Q'd at my home AO #Cannonball by Survey Says!…
SEP 24, 2019
Cards & Bells
Yeah, why not take the deck of cards across the lake? What could go wrong? Oh, you mean Cannonball is a kettle bell workout...uhhhhh, ok. Welcome to what went through my head as I penned the Weinke for this morning's Q…
SEP 13, 2019
Pastor of Pain
YHC was asked to Q at the Hive by a HIM named Band Camp and I jumped at the request. I am use to Kettlebells and love Qing them. Today I brought with me a WO that was recently Q'd at my home AO #Cannonball by Survey…
SEP 3, 2019
Cannonball : Bakers Dozen of courage, was just what the Cake Boss ordered!
YHC got the invite to lead at Cannonball and I seized the opportunity. The PAX of Lake Wylie are accelerating at high pace and I did not want to miss an opportunity to encourage and continue to "Give it Away". Met a…
AUG 27, 2019
Concentrica Cornhole... with Kettlebells!
Today was my opportunity to lead the men at Cannonball. This place has become a PAX favorite. Many of the men enjoy the Peg Leg pre-run before the standard start at 5:15am, so I was setting up with plenty of men…
JUL 9, 2019
4 Basic Exercises, Indian Runs, Achievement Recognitions and Pop Quizzes
3 "Peg Leggers", Me. Whitesnake and O'Reilly, met to get better (Cannonball Pre-run Staple to Peg's house and back) before any other Pax showed up. 15 men Circle up on a muggy day and the disclaimer was given. I…
JUL 2, 2019
Life Skills with kettle bell babies at the Cannonball
[video width="1280" height="720" mp4="https://f3thefort.com/wp-content/uploads/2019/07/CannonBall_20190702_060148.mp4"][/video] Disclaimer disclaimed while in plank. Start the party with an Indian run complete failure…
MAY 21, 2019
Kettlebell Rounds
Cannonball - May 21, 2019 I was a bit nervous coming up with a routine at Cannonball. I had never done a ‘Q’ at a place where we use weights so I pieced together a workout that would hopefully benefit chest, arm, back…
MAY 14, 2019
Kettlebells, Bear Crawls, Oh My
Assumed the Cannonball AO was about as far from me as the Deep and left the house early, only to arrive at the AO a solid 12 minutes before kickoff. Was surprised to see one of the Church doors open and kettlebells…
APR 30, 2019
10/20/30 at Cannonball (Back to the Basics)
12 PAX appeared in the gloom. We got the Kettlebells out and No FNGs present, but a lot of new faces in the gloom. Gave a basic disclaimer as we moseyed around the parking lot and through the dark tunnel and into the…
MAR 12, 2019
Walk around the Kettlebell Clock...
Two Ferns was kind enough to put me on the Kettlebell Q at Cannonball. I decided P200 will be plenty of running, so why not work the rest of the body? I showed up to set up and it was pitch black in our parking area…
MAR 5, 2019
Cannonball Party for 4
I got to the AO a little early and put Tiny Tim out in a inconspicuous place so we could later let him join the party. I also did a little sidewalk chalk art which would also play a part of today's action. We took a…
JAN 29, 2019
Get "Tiny Tim Home"
7 Pax came out to Cannonball this morning. It is such an awesome feeling when you see recent FNG's pull into the parking lot. Thanks to Royale, Homebrew and Flux we had extra Kettlebells to share. After a detailed…