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F3 THE FORT
From the gloom

backblasts

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

77 backblasts mention “Fire Marshall Bill”

SNAKE PIT · TUE SEP 15 4 corners of pain Q: Pocahontas · 8 PAX WARMUP: Yes THE THANG: Few rounds of KB circuits in 4 corners of the parking lot with farmer carry in between stations MARY: Yes ANNOUNCEMENTS: Yes COT: Prayers and Praises THE HIVE · FRI SEP 11 Hot and humid Q: Sunkist · 11 PAX WARMUP: Easy does it. Windmills. Didn’t do any SSH THE REAL WARMUP: -10min Armor Building Complex (EMOM) with a partner (double kb’s) THE THANG: Mosey to the top of the hill and back. Circuit, 3x through. 8-10 reps… 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… THE HIVE · FRI SEP 4 Kettlebell Workout - The Hive Q: Bill Smith · 13 PAX · +1 FNG WARMUP: Counting Practice THE THANG: 11s MARY: Kettlebell Hill ANNOUNCEMENTS: Check Slack COT: Thankful for health, family, children, anniversaries. THE ARMORY · MON AUG 24 2026.35 Armory Q: Tesh · 11 PAX 3 rounds of 3 exercises... Lung-walk holds with sprinting... 3 rounds of 3 exercises... Mary THE ARMORY · MON AUG 17 Sweaty Monday Q: Deep Dish · 8 PAX WARMUP: briefly THE THANG: Double 11s (22s?) 1. upright row/ tricep ext Suitcase carry to other side 1. Clean/front rack squat E2MOM 1. 10 swings 2. 10 alt upright pull 3. 10 goblet squat 4. 10 merkins Buddy curls… THE ARMORY · MON AUG 10 AMRAP Bash Q: Bam Bam · 4 PAX WARMUP: SSH, MOROCCAN NIGHT CLUB, WINDMILL, STRAWBERRY, MERKINS. THE THANG: KETTLEBELL AMRAP. SQUATS KETTLEBELL SWINGS, STEP UP'S, CURLS, MERKINS, OVER HEAD PRESS, FLUTTERS, SIMBA'S, LBC'S WITH BELL 🔔 , BURPEE'S, PLANK… THE ARMORY · MON AUG 3 Bell Bonanza Q: JWOW · 6 PAX Warmup and two dog dumps and we were off. Over to the parking lot for murder bunnies and swings/squats. Next was lunges with overhead press/curls. On to the wall for dips, Bulgarian Band Camp split squats, and irkins… 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 SNAKE PIT · TUE JUL 21 4 + 2 = Pain Q: 3D · 4 PAX WARMUP: Q was late so FloatBridge ran warmup THE THANG: Lightpoles 10 swings 10 curls 10 triceps 10 squats Out and back Airborne hip flexors MARY: ANNOUNCEMENTS: COT: FLIGHT PLAN · MAR 31, 2025 Backblast! Run to the River 4 miles Q: Joe Lyons · 23 PAX WARMUP: nope THE THANG: Ran to the river through Baxter MARY: a few afterwards did some additional work ANNOUNCEMENTS: COT: prayers for Families and our thoughts 6@6 · DEC 14, 2024 Backblast! In an odd twist of events we had runnin Q: Barry Manilow · 7 PAX WARMUP: whiskey and black coffee THE THANG: 3 walkers, 2 trail studs, 2 on the road MARY: (the wind cries) ANNOUNCEMENTS: The British are coming! COT: pre CLYDESDALES · DEC 4, 2024 Backblast! Cool runnings Q: bodywash · 12 PAX THE THANG: some of us ran on the road - route was Munn Rd to Kingsley Park to 160. Roughly 1 mile loops. Encouraged PAX to go in opposite directions to encourage each other as we passed. Most ran trails though… 6@6 · NOV 2, 2024 Backblast! 6 @ 6 Q: Assassin · 12 PAX YHC rolled in at 0559 after cruising the route and looking for potholes. Few went that way …. Trail running, street running and walking occurred. CLYDESDALES · OCT 23, 2024 Backblast! Pick your route Q: gekko · 16 PAX WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: 6@6 · OCT 19, 2024 Backblast! 8@6@6@10-19 Q: Barry Manilow · 8 PAX WARMUP: Espresso Martini THE THANG: running roads, running trails, fellowship walk, ruckers. That’s what we do @6@6. EVERY. WEEK. MARY: meeting with the Bobs ANNOUNCEMENTS: Eat you Wheaties COT: :the_horns: CLYDESDALES · OCT 9, 2024 Backblast! Walmart Run Q: Bitcoin · 27 PAX THE THANG: Trail Route Ruckers Road Route was a round-trip run to Walmart not for a honey do list which was around 4.5+ miles, shorter route was a little past the post office ANNOUNCEMENTS: Christmas Party, Volunteers… FLIGHT PLAN · SEP 23, 2024 Backblast! Out-and-Back to Colosseum Q: Old Bay · 20 PAX Richard's Crossing to 160, head toward Walmart Left just before Arby's and right to cross top of Earthfair parking lot Left on Dave Gibson all the way out to where Colosseum launches. Turn around and run back the same… FLIGHT PLAN · SEP 16, 2024 Backblast! Running the Walmart loop Q: Joe Lyons · 19 PAX WARMUP: None THE THANG: Run to Walmart and return 4.5MIles MARY: - ANNOUNCEMENTS: Lots COT: SEP 12, 2024 Backblast! Bermuda Triangle Q: Bonsai · 18 PAX WARMUP: None THE THANG: Bermuda Triangle which consist of running a lap around somewhat triangle shaped loop. Pit stops along the way 15 merkins 20 LBCs 20 squats 5 pull ups at print shop Then reverse the course… AUG 29, 2024 Backblast! Wheels Up @ The Pond Q: maximus · 16 PAX WARMUP: Not really. THE THANG: Run the .5mi loop around McCammon, Clebourne, Main St back to the flags. Peter Parker, Parker Peter, Mountain Climbers, Merkins Run up Massey to Sisk Memorial 10 Box Butters, 15 Flutters… KITCHEN SINK · AUG 28, 2024 Backblast! Use your manners Q: backdraft · 16 PAX WARMUP: mosey around loop with dynamic stretching at times. THE THANG: ssh,alternating lunges, squats, 45 degree lunges, elbow to planks, walk outs with squat, burpees. Mosey in formation to back of school 7s squats and… FLIGHT PLAN · AUG 26, 2024 Backblast! Great bootcamp weather for a run (10 de Q: Esso · 24 PAX Walmart Route FLIGHT PLAN · AUG 19, 2024 Backblast! Running amongst the AOs Q: Peach Stand · 20 PAX WARMUP: THE THANG: ran through Baxter to front st, out to 160, through the earthfare lot to the turnaround at Gold Hill Middle - 4.5 mile round trip MARY: ANNOUNCEMENTS: COT: