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F3 THE FORT
From the gloom

backblasts

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

266 backblasts mention “Cobra Kai”

FLIGHT PLAN · MON OCT 26 Guess What. Go run. Q: maximus · 12 PAX WARMUP: THE THANG: Run to the end of Harvest Pointe/River District and back, adding more if time was on your side. Do 1/4mi - 1/2mi intervals. MARY: ANNOUNCEMENTS: yes COT: yes FLIGHT PLAN · MON OCT 12 Harvest Pointe Hill Q: Fogerty · 19 PAX WARMUP: Mumblechatter THE THANG: Out and Back - Harvest Pointe MARY: no ANNOUNCEMENTS: yes COT: prayers and praises ALCATRAZ · SAT OCT 10 Run & Work Q: Cobra Kai · 6 PAX WARMUP: Soup handled the warmup THE THANG: The running got shorter, but the work got harder. Then the work got lighter, but the runs got longer. 9-rounds, 3.8-mi covered ANNOUNCEMENTS: COT: We did one FLIGHT PLAN · MON OCT 5 Morris Hunting Q: Band Camp · 18 PAX WARMUP: frowned upon at this AO THE THANG: head down Market until it changes names, keep going, turn right on Gardenia, turn right on Morris Hunt, hit the cul-du-sac and come back MARY: did a little yoga up till 0600… 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… 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… CLYDESDALES · WED SEP 2 Missing in Action Q: Stagecoach · 20 PAX Munn then right on Harris. Enter neighborhood past Sam smith and run to masons Bend dead end and circle back to cot 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… 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: FLIGHT PLAN · MON JUL 13 Loops, loops and loops Q: Cyclops · 22 PAX WARMUP: Nope - it's a run/ruck workout THE THANG: Richard's Crossing to Front Street to Berkshire Heights, loop 1, 2 or 3 times and return the way pax got there. MARY: No sir - open to all men ANNOUNCEMENTS: Always COT… FLIGHT PLAN · MON JUL 6 Backblast for the Slackers Q: Cake Boss · 17 PAX WARMUP: meet and greet THE THANG: run through the bubble MARY: was a fine girl ANNOUNCEMENTS: Rob says USC is different than Southern California COT: pray more worry less FLIGHT PLAN · MON JUN 22 Equator loops Q: Bass · 13 PAX No warmup just run around Baxter for loops. Ecuador is in South America too. SOUL TO SOLE · THU JUN 18 Trail Snails Q: Cobra Kai · 9 PAX Rucked thru Kingsley to Springs and back ANNOUNCEMENTS: Read your newsletter COT FLIGHT PLAN · MON JUN 8 Flight Plan Folly Q: Cobra Kai · 18 PAX 18 for a muggy am of Ruckers and Runners. Rewarded with a nice sunrise. YHC failed at the recording duties. FLIGHT PLAN · WED MAY 13 Running is fun? Q: Poppins · 28 PAX WARMUP: N THE THANG: Y MARY: N ANNOUNCEMENTS: Y COT: Y SOUL TO SOLE · THU APR 30 The Manion WOD Q: TINSEL TheFort · 32 PAX WARMUP: 29 squats THE THANG: Manion WOD: 29 squats with ruck and sandbag, 400 meter run/ruck/shuffle X 7 rounds (modify as needed) MARY: 5 minutes of AB lab, 10 minute broga ANNOUNCEMENTS: “greater than” event, bethel… 6@6 · SAT APR 25 Boston Marathon finisher on Q Q: Wegmans · 15 PAX 4 early 2 for coffee and stories 4 trails 5 roads WARMUP: petting Wegmans Boston Marathon medal THE THANG: see above MARY: too many to name ANNOUNCEMENTS: Wegmans ran the Boston Marathon COT: more petting SLOW BURN · FRI APR 24 Do 1 More Q: Splinter · 18 PAX WARMUP: lap around the parking lot, SSH, Moroccan Nightclubs, windmills THE THANG: Do 1 More This is a 12 round AMRAP 1 minute each with a 45 second break to do as many as you can. I told the pax to write down their… SWEEP THE LEG · MON APR 13 Brayden Loop Q: Grout · 20 PAX WARMUP: None THE THANG: 4+ Miles @ Brayden, 3 stations 20 Seal Jacks, 15 Merkins, 20 Seal Jacks 15 LBC’s , 20 Seal Jacks 15 Lunges MARY: None ANNOUNCEMENTS: COT: FLIGHT PLAN · MON MAR 30 Sutton x 3 Q: Everest · 22 PAX WARMUP: THE THANG: Sutton rd to Sutton Place and return on Sutton MARY: ANNOUNCEMENTS: >, QvQ, Bethel COT: prayers and praises FLIGHT PLAN · MON MAR 30 Sutton x 3 Q: Everest · 22 PAX WARMUP: THE THANG: Sutton rd to Sutton Place and return on Sutton MARY: ANNOUNCEMENTS: >, QvQ, Bethel COT: prayers and praises FLIGHT PLAN · MON MAR 30 Sutton x 3 Q: Everest · 22 PAX WARMUP: THE THANG: Sutton rd to Sutton Place and return on Sutton MARY: ANNOUNCEMENTS: >, QvQ, Bethel COT: prayers and praises FLIGHT PLAN · MON MAR 23 Run and Ruck Q: backdraft · 20 PAX WARMUP: THE THANG: run or ruck MARY: ANNOUNCEMENTS: COT: prayers and praises FLIGHT PLAN · MON MAR 23 Run/ruck flight plan Q: backdraft · 20 PAX WARMUP: THE THANG: run or ruck to harvest point MARY: ANNOUNCEMENTS: COT: