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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.

63 backblasts mention “Coaster”

SNAKE PIT · TUE MAY 19 Single/double Bell pyramids Q: Suplex · 7 PAX WARMUP: SSH, WM, IW, Merkins all IC THE THANG: Buy-in/Cash-out = 20 Swings Pyramid #1 (1-2-3-4-5-4-3-2-1) DOUBLE BELLS - Clean - Press - Squat - Renegade Rows Finish your pyramid & join partner until all partners are… THE YARD · SAT MAY 16 2nd time around…… Q: Fogerty · 10 PAX WARMUP: Mosey,SSH, MERKS, SQUATS, Nightclubs, Imperial walkers, Stretching, Plank Jax, Seal Jacks THE THANG: Jack Webb ( squats/seal Jax), Board of pain ( 5 exercises with 5/10/15 reps each round. Between rounds- took a… THE HIVE · FRI MAY 15 Smokin Kettlebell Beatdown Q: Cohiba · 13 PAX Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC Mosey around parking lot The Thang: 1. Ladder Start at 5 reps, add +5 each round until 20, then work back down. Exercises: KB… COCKPIT · WED MAY 13 5/6/26 Q: Keith Crockett · 9 PAX WARMUP: SSH Imperial Walkers Hilbilly Walkers Cherry Pickers THE THANG: Heavy leg and abs day! Pick a leg exercise from bucket, 22 reps Pick an ab exercise from bucket, 22 reps After count of 22 and 22, run a lap around… COCKPIT · WED MAY 13 Cindy EMOM Q: Time Machine · 8 PAX WARMUP: Windmills, Cherry Pickers, up/down dog, stretching THE THANG: Moseyed to see Cindy, every Pax found a date, started off with a 10 minute EMOM, 12 Curls, OH press and squats, dropped to 10 reps at the half way… SNAKE PIT · TUE MAY 12 Fun with Kettlebells Q: Float Bridge · 6 PAX WARMUP: - Side straddle hop - Moroccan Night Club - Imperial Walker - Hillbilly walker THE THANG: - Four Rounds with three exercises each at three stations Reps 5, 10 and 15 - Station #1 - Halo, Overhead Press, Squats … SNAKE PIT · TUE MAY 5 555-5555 Q: Hominy · 5 PAX Warmup - Bear Crawl - Goblet Squats - Heels to Heaven with Kettlebell Press - Imperial Walkers - Hillbilly Walkers - Windmills - American Hammer with Kettlebell - Plank (remain in plank, then put right arm then left arm… THE HIVE · FRI MAY 1 ABC 123 Q: Deep Dish · 8 PAX {'type': 'rich_text', 'elements': [{'type': 'rich_text_section', 'elements': [{'type': 'text', 'text': 'WARMUP:', 'style': {'bold': True, 'italic': False}}, {'type': 'text', 'text': ' '}, {'type': 'text', 'text': 'did… THE HIVE · FRI APR 24 Complex Q: Band Camp · 20 PAX · +2 FNG WARMUP: Of course! Halo, around the world, single leg deadlift with the kettlebell a bit after some standard stuff without the bell (SSH,IW,HW) and yoga to make Coaster groan. THE THANG: Humane Burpee Clean, Reverse… COCKPIT · FRI APR 24 QvQ round 4 2026 Q: Ruby Slippers · 26 PAX River Rat: Pair up On cinder blocks 20 man makers Each swapping the 20 Sinister Kiss 20 big boys with block pass Pinch grip carry cinder block with your partner to the parking lot And back 20 overhead under leg passes… SNAKE PIT · TUE APR 21 Life? Q: Birdcage · 5 PAX We did a very intentional non intentional workout. Deliberalicity was the foremost in the foreground of everyones afterthought. COCKPIT · MON APR 20 Birthday Boy 4-20 Q: darkhelmet · 14 PAX · +1 FNG WARMUP: Warmup THE THANG: Thanged MARY: Quickie ANNOUNCEMENTS: > COT: COCKPIT · MON APR 13 Regurgitated Alcatraz Weinke for the Pitt O' Cocks Q: Suplex · 4 PAX WARMUP: The usual... mosey to FCMS Track THE THANG: 4 Corners: Station 1) Mild - x 12 Round 1: Seal Jacks Round 2:LBC’s Round 3:Flying Squirrels Round 4:Merkin MOT → Mosey → 2) Medium - x 9 Round 1: SSH Round… SNAKE PIT · TUE APR 7 Kettlebell AMRAP Q: Hominy · 8 PAX Playlist: Amazon Music Playlist: “Heading to the Lake” WARMUP: SSH, Imperial Walker, Moroccan Night Club, Merkins, LBC, Freddy Mercury (all in cadence) THE THANG: Format: AMRAP – AsManyRoundsAsPossible Round 1: 50 reps… THE HIVE · FRI APR 3 Walk Through John 19 Q: Drop Thrill · 5 PAX THE THANG: Today is Good Friday and we covered a good bit of John 19 and The Passion. Each station is a count of 33 and we worked our way up and down the ladder with passages from John 19 along with these exercises… BLOCK PARTY · THU APR 2 Expedited Tour of Fort Mill w/Pain Stations Q: Pocahontas · 18 PAX WARMUP: Mosey to FM Animal Hospital, SSH, Merkins, Calf Stretch, Runners Stretch THE THANG: Run to Walmart, 7s with merkins and dry docs, run to CVS, 10 merkins, 10 squats, 10 lunges (repeat 3x with a lap around CVS in… THE YARD · TUE MAR 31 Road to the Final 4 Q: Bam Bam · 14 PAX WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: SNAKE PIT · TUE MAR 31 Cindie circuit snakey pit Q: Suplex · 6 PAX Warmup: usual… Carry bells down the hill Thang: 2 stations & ‘base’ Base is Garage by Cindie-storage. Bell-station (1) is by bus drop, Body-exercise up the hill a bit Circuit: Each round, do exercise at each station…… BLOCK PARTY · SUN MAR 29 Estate Lots in Tega Cay Q: Crystal Lake · 5 PAX WARMUP: THE THANG: Walked to the Estate lots across from Discount Tire and through Brayden and back to COT right on time MARY: ANNOUNCEMENTS: COT: SOUL TO SOLE · THU MAR 26 Stairs, step ups, heavy weight carry, broga Q: TINSEL TheFort · 15 PAX WARMUP: load up rucks, sandbags and kettlebells THE THANG: figure out going up and down the stairs at the mathnasium building, one lap, head to amphitheater for a web… with Rucks on: 1 step up each leg, 4 calf raises… COCKPIT · MON MAR 23 Carrying the mental load Q: Liberty Bibberty · 9 PAX Warmup SSH Imp Walkers Hillbilly Walkers Low slow squat Catchers Merkins Broga Mosey to the back of CRHS Dora AMRAP for 5 rounds till the runner comes back and flapjacks Q calls each exercise 1st round - merkins 2nd… BLOCK PARTY · SUN MAR 22 Out n Back Q: F3 DaVinci · 6 PAX WARMUP: none THE THANG: walk that way for 30; then back for 30 MARY: ANNOUNCEMENTS: COT: marriages; gratitude for this group of ours THE HIVE · FRI MAR 20 Backblast! Big Bertha visits the Hive Q: Suplex · 14 PAX WARMUP: the usual suspects THE THANG: Thang#1: muzac 1. https://youtu.be/FNxGcVVkheA?si=66YM98r8lt2Q4uUY-69 by cody parks & dirty south (~4 min): prisoner bell Squats-AMRAP during instrumental, Fig-8’s during lyrics,…… SOUL TO SOLE · THU MAR 19 Backblast! Hike in the Woods Q: Stang · 15 PAX WARMUP: THE THANG: 3 miles in Anne Springs, overhead carries, squats MARY: ANNOUNCEMENTS: COT: