backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
88 backblasts mention “Sweet Baby Ray”
LAZARUS · THU OCT 29
EMOM at the movies…
WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon stretch, mosey to the parking lot in front of the movie theater. THE THANG: 4 corner EMOM (every minute on the minute) PAX broke into three group and picked a…
THE FORT · SAT OCT 17
Teddy Massacre
WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT:
THE FORGE · FRI OCT 16
4 Corner EMOM avoiding the Harry Teeter dumpster juice
WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon then mosey the long way to the back side of Harris Teeter. THE THANG: 4 corners EMOM behind Harris Teeter Four stations each with a different exercise listed…
MINNOW POND · FRI OCT 16
I felt like running
WARMUP: pledge THE THANG: ran a lot, some pain stations throughout at humble cup, American legion, church of God were we did merkins, squats, big boys and a few of us did bear crawls MARY: flutters, hammers…
THE FORGE · WED OCT 14
Getting Jacked at The Forge
Came a little early to scout the area and select our spots for pain. Awesome weather, plan in place, time to work. WARMUP: Stayed in COT with the usual suspects THE THANG: Moseyed over to my vehicle to grab one of my…
THE FORGE · FRI OCT 9
Funday Friday at the Forge
WARMUP: Side straddle Hop, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Windmills, Morrocan Night Clubs THE THANG: Mosey to Tire Shop_3 Exercises for 3 Rounds. Dips, Step Ups, Calf Raises_30 reps…Repeat above…
THE FORGE · WED OCT 7
Shoulders Where Forged
WARMUP: 20 SSH, 15 Hillbilly’s, 15 Potato Pickers, 10 Windmills and 15 Imperial Walkers THE THANG: Moseyed over to the church parking lot beside an awesome pumpkin patch. Partner up and do sets of 100 reps split between…
SNAKE PIT · TUE OCT 6
Love thy Cindy…
WARMUP: SSH, Cherry Pickers, Down Dogs, honey mooners. Mosey’d down the hill to the storage shed by football fields. Everyone grabbed a partner and a cinder block. THE THANG: 30 rounds of partner work so each person…
THE FORGE · FRI OCT 2
Feig Meter säckleschmeißa
WARMUP: - 15 Windmills - 15 Moroccan Nightclubs - 15 Hillbilly Walkers - 15 Imperial Walkers - 15 Cherry Pickers THE THANG: - Mosey 1 lap around the HT - Bear crawl across the parking lot - Lunge walk accross the…
MINNOW POND · THU OCT 1
Skipper zipper
THE THANG: Zipper route starting at Elliott St. 10 merkins and 10 jump squats at the end of every street. 5 burpees each time the pax cross Springs St. Pax logged 3.5-4.5 miles.
BLOCK PARTY · TUE SEP 29
FORTeen Years
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…
RING OF FIRE · MON SEP 28
Hero WOD - The Steve
WARMUP: SSH, Cherry Pickers, Windmill, down dog, honey mooners, the lizard stretch. Mosey to ROTC building and everyone grabbed a Cindy then mosey back to the flag. THE THANG: Hero WOD for my father in law Steve. He is…
THE FORGE · FRI SEP 25
Forge!
Dojo was a no go so he handed the Q stick to me. Tired from two previous Qs this week, the plan was limited running and more strength training. Quick warm-up then we headed to The Wall for 3 rounds Erkins, dips, and…
THE FORGE · WED SEP 23
Consistency in the Gloom
WARMUP: Yes, we did some warm uppy things THE THANG: Moseyed over to the church pavillion for most of the workout 3 rounds of Step-ups -- good form, 10 R/10L interspersed with varied Merkins in cadence (Irkins, Derkins…
BLOCK PARTY · TUE SEP 22
Cinder Block Party
We had 12 including a fly by guest appearance from Warning Track. Standard warm-up exercises then we moseyed over to the stack of cider blocks. 1st DORA - Merkins (100), Squats (200), LBCs (300) partner 1 did exercises…
RING OF FIRE · MON SEP 21
Bells, Bags, and Burpees
WARMUP: stretching, washers, grass pickup, iron cross THE THANG: 400 m run with weight, 30 lateral burpees, 30 lunges each leg, 30 kettle bell swings, rinse and repeat going down to 10 reps and back up again for extra…
RING OF FIRE · SAT SEP 19
2nd Annual F3 The Fort 9/11 Memorial Stair Climb
9/11/2001 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day. This was the 25th anniversary of that horrible day. 110 stories /…
THE FORGE · FRI SEP 18
4 quarters of pain
WARMUP: SSH, LSS, mosey, some Broga THE THANG: moseyed over to side of Harris Teeter (for a little contact high :flushed:) Wall sit as one Pax ran to concrete and did 3 burpees, halfway through changed to balls to the…
THE FORGE · WED SEP 16
Double Cindy
WARMUP: SSH, cherry pickers, side lunge, tempo merkin into broga THE THANG: AMRAP - 15 min Rev snow angels x5 Merkins x10 Squats x15 2 big laps with 2 burpees in between DORA with Cindy 50 thrusters 100 swings 100 rows…
THE FORT · SAT SEP 12
You use your whole body so workout your whole body
WARMUP: SSH, cherry pickers, greatest stretch ever, down dog, honey mooners, mosey to big parking lot above old Pike building THE THANG: 4 corners each corner focused on a different muscle group and had various…
THE FORGE · FRI SEP 11
Rememberence
WARMUP: 9 exercises of 11 counts per started and ended with burpees THE THANG: Atempt to get 10 rounds of the following 34 step ups, 28 Merkins/derkins ors irkins, 18 big boy situps, bear crawl length of building. We…
COCKPIT · MON SEP 7
Ring around the cockpit
WARMUP: Side Straddle Hops, Imperial Walkers, Hillbilly Walkers, Cherry Pickers, Moroccan Night Clubs THE THANG: Stage 1: 10-Burpees, 10-Squat Jumps, 10 Big Boys_Run 25 yards_Repeat Above._Mozy to Stage 2 Stage 2: Bear…
THE FORGE · FRI SEP 4
BRR warm up
WARMUP: Yog or jog. I dont know if I pronouncing this correctly. A lap around the parking lot. SSH Imperials Hillbillies Cherry pickers Windmills Peter Parker’s Parker Peter’s Plank it out! THE THANG: DORA 100 merkins…
COCKPIT · MON AUG 31
Cinder Block Party
WARMUP: Side Straddle Hops, Imperial Walkers, Hill Billy Walker, Cherry Picker, Morrocan Night Clubs, 6 count merican THE THANG: Cinder Block Rounds Round 1: 5 reps each with cinder block. Durican, Row, Squat, Block…