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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.

195 backblasts mention “The Pirate”

DAWN PATROL · THU OCT 29 HIIT Workout Q: Snooker · 13 PAX WARMUP (at the flag) - 20 Side Straddle Hops - 20 Windmills - 20 Butt Kickers - 20 Moroccan Night Clubs - 20 High Knees Run to the SBUX parking lot - 20 Big Boys - 20 Wacky Jacks (or SSH's) - 20 Walking Lunges - 20… LAZARUS · THU AUG 13 Egypt > Desert > Promised Land Q: Gump · 9 PAX WARMUP: in cadence/out of cadence exercises including some windmills, some toy soldiers, some SSH, and an Elf movie reference from Birdcage THE THANG: We were taken out of Egypt into the Desert and into the Promised… THE FORGE · FRI AUG 7 Old school hard work Q: Sweet Baby Ray · 13 PAX WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care. THE THANG: DORA 100 merkins 200 big boys 300 SSH Run up hil to fire… THE FORGE · FRI AUG 7 Old school hard work Q: Sweet Baby Ray · 13 PAX WARMUP: SSH, Cherry Pickers, nightclubs, down dog, honey mooners mosey to apartments and did flutters and gas pumpers. Mosey down to the day care. THE THANG: DORA 100 merkins 200 big boys 300 SSH Run up hil to fire… DAWN PATROL · THU JUL 23 Impossible Island Hopping Q: Dojo · 14 PAX WARMUP: moseyed with some stops along the way. No feedback on the cadence calling. The PIP I was on was in full effect. Finished with Bonnie Blairs X 10. THE THANG: In honor of The Pirate, a 4 corners, 20 reps at each… COCKPIT · MON JUL 20 Push Through Complacency Q: Sweet Baby Ray · 9 PAX · +2 FNG WARMUP: SSH, down dog, honeymooner, cherry pickers, side lunges and some 5 second Merkins. THE THANG: 20,15,10,5 cinder block reps with a run after each set. Two movements to super set each other. Bench Press, Dips… DAWN PATROL · FRI JUL 3 Time Check Site Q! Q: Boogie Down · 14 PAX WARMUP: Abe Vigoda, Arm Circles, Cherry Pickers, Downward Dog, Honeymooners, Pideon Stretch THE THANG: Mosey to Pain Station #1 in front of Hotel. F3 cards focused on arms. Pick a card and tell Pax how & when you were… DAWN PATROL · THU JUN 18 Dawn Patrol with Cake 🎂 Q: Cake Boss · 15 PAX WARMUP: mosey with stops for some exercises THE THANG: 11’s 11 stations 3 levels each level had accumulating exercise moves 10 reps each Run down hill for 11 merkins and run back Hard spring g to finish MARY: gas… THE FORGE · SAT JUN 13 Box of Crayons Q: Band Camp · 13 PAX WARMUP: 103 SSH, IW, HW, yoga THE THANG: Dina Dr back and forth 5 stops down and back Exercises in cadence each time Rd 1: 5 burpees each stop Rd 2: 10 big boys Rd 3: 15 jump squats Rd 4: 10 merkins (had to start… THE BALLROOM · TUE JUN 9 1 Jarvis + 1 Bobber = Acceleration Q: JWOW · 12 PAX It was a beautiful morning at The Ballroom and the PAX were chomping at the bit to accelerate…Or was that Jarvis chomping on a T-Bone?:cut_of_meat: Quick warmup with the Polish Mating Dance and we were off. Over to the… THE BALLROOM · TUE JUN 2 Tuesday Ballroom Q: Bass · 8 PAX WARMUP: a little stretching mosey then more Broga THE THANG: mosey down hill to start the fun. Do 3/4 exercises the. Run around the loop. Round 1: WAM, merkins, shoulder taps, run round 2 SSH, OH claps, Moroccan KCs… THE FORGE · FRI MAY 29 Ascending Everest Q: Half Shell · 11 PAX WARMUP: Returned to Golden Corral COT to pay respects with Hillbilly walkers, imperial walkers, MNCs THE THANG: 5/29 1953 - Sir Edmund Hillary and Tenzing Norgay became the first to summit Mt. Everest 73 years ago. In… DAWN PATROL · THU MAY 14 Suns Out, Guns Out Q: The Pirate · 8 PAX WARMUP: Mosey around Kinsgley - SSH, low slow squat, imperial walkers, hillbilly walkers, moroccan nightclub, etc. THE THANG: After we mosey'd around for a little and completed warmup exercises, we found some rocks to… RING OF FIRE · WED APR 29 Campus Tour Q: The Pirate · 4 PAX WARMUP: SSH, merkins, planks, stretching, mosey around w/ high knees, butt kicks, karaoke * 2, and stop for low slow squat, imperial walker, and hillbilly walker. THE THANG: Start at the benches near the main entrance … THE FORGE · FRI APR 17 Pirate Party Q: The Pirate · 19 PAX WARMUP: Mosey around for some awesome smells - while enjoying the smells on the backside of teeter - butt kicks, high knees, karaoke * 2, and then SSH, low slow squat, and windmill. Mosey to front of teeter. THE THANG… THE FORGE · WED APR 15 Little bit more Q: Ruby Slippers · 5 PAX Arrived on the scene early so I could mosey around the grounds and firm up my plans for the workout. Good thing to because during the pre-mosey had to alter my route and hit the gas station to make a deposit. Left… CLYDESDALES · WED APR 8 VO2 Max Training at Clydesdales Q: Pusher · 16 PAX Many, and I do mean many, of the Pax rucked today. Those who did not ruck participated in V02 max training. Warmup to Kingley Stretch for 5 minutes Loop around Kingley 12 minutes of hard running Run walk back to COT DAWN PATROL · TUE MAR 24 March Madness Q: The Pirate · 8 PAX WARMUP: SSH, windmill, imperial walker, hillbilly walker, plank... Mosey around the park changing exercises at each bench - karaoke * 2, shuffle * 2, high knees, butt kicks. Stop for merkins, low slow squats, planks… THE FORGE · FRI MAR 20 Backblast! 7220 Q: miyagi · 6 PAX WARMUP: The Fort Standard Mix THE THANG: 7220 Run the full lap with the exercises placed interstitially throughout. Round 1: 7 Merkins 2 Burpees 20 Squats Round 2: 7 Mike Tysons 2 Burpees 20 Good Mornings MARY: Round… THE FORGE · FRI MAR 20 Backblast! Bi's & Tri's Q: The Pirate · 13 PAX WARMUP: mosey around the parking lot and neighborhood headed towards sonic, stopping along the way for - SSH, low slow squat, merkins, cherry pickers, imperial walkers, hillbilly walkers, etc. THE THANG: Using the bench… WED MAR 18 Backblast! Q1.5 - M Q: The Pirate · 8 PAX 3/17/26 - THE TRANSORMATIVE RELATIONSHIP BETWEEN A MAN AND HIS WIFE - Relationship challenges in general: - Fitness is a 1 man show, fellowship takes 2 or more - Dealing with another individual with their own minds… WED MAR 11 Backblast! Jesters Q: Cherry Pie · 5 PAX Jester: The Daily Discipline Over The Temptation Of The Flesh That Hinders Acceleration Every man has his own personal Jester The jester is a master liar. His 5 lies are 1. You Are The Boss Of Me - “you can stop me… THE FORT · SAT MAR 7 Backblast! We might do a lot of things Q: The Pirate · 13 PAX WARMUP: lap around the park and stopping along the way to do the following exercises - SSH (x2), windmill, merkins, imperial walkers, hillbilly walkers, cherry pickers, morrocan nightclub, plank, etc. THE THANG: mosey… CLYDESDALES · WED MAR 4 Backblast! Kingsley & Back Q: The Pirate · 20 PAX WARMUP: N/A THE THANG: The suggested route was run to Kingsley, create a loop, and run back. There were several modifications around the sunbelt parking lot, some ventured on highway 21, and a few ventured on 160 which…