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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.

152 backblasts mention “wwl”

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… FLIGHT PLAN · MON AUG 24 First time for everything Q: Assassin · 23 PAX Missed the Q … nice … Bonsai took it… nice … They ran to Walmart … some rucked to wherever … nice … COT: We have guys with kids that are struggling. Real stuff. We are blessed to be able to get together and bring these… 6@6 · SAT AUG 22 Harveste Point and back Q: Fogerty · 14 PAX WARMUP: THE THANG: 3miles out and 3 miles back - two options to choose. MARY: None ANNOUNCEMENTS: yes COT: Prayers 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 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… FLIGHT PLAN · MON APR 27 Visited Brayed neighbors Q: Assassin · 9 PAX We had a few runners visit the Brayden neighborhood. And we had a good ruck club this morning. Prayers up for marriages, Short Sale recovery, and our kids and their various accomplishments and challenges. 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 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: THE FORT · SAT MAR 28 Tour De Land Holdings Q: Cyclops · 12 PAX WARMUP: Mosey to the Police Lot for various exercises I/C THE THANG: Mosey to the US flag at veterans park for the pledge. Move to the lot formerly known as Footloose Exercises & different modes of transport between… 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: THE YARD · SAT MAR 21 Go Chuck Yourself Q: darkhelmet · 15 PAX WARMUP: We did some THE THANG: Chuck Norris jokes and exercises, mainly MARY: No chicks ANNOUNCEMENTS: Read your newsletter COT: The 5th Core Principle FLIGHT PLAN · MON MAR 16 Backblast! Brayden, but no loops Q: Peach Stand · 12 PAX WARMUP: THE THANG: suggested route was heading out Richard’s crossing to 160, right at the first entry to Brayden. Go all the way down the hill and turn left. That road loops through a section of neighborhood and heads… 6@6 · SAT FEB 7 Backblast! More than 6@6 Q: McHale · 18 PAX WARMUP: OYO THE THANG: >6 miles Kingsley to Munn to Harris to Fort Mill back to Jackson to Harris to Munn to Kingsley MARY: Burpees & other stuff OYO ANNOUNCEMENTS: One Word, Men’s Shelter COT: SOUL TO SOLE · FRI FEB 6 Backblast! Rucking Miles & Rugby ? Sprints Q: Crab Cakes · 15 PAX WARMUP: NA THE THANG: Rucking miles and Rugby Sprints MARY: NA ANNOUNCEMENTS: One Word, Men’s Shelter, Break the Dam and Dam to Dam COT: Yes SOUL TO SOLE · THU JAN 29 Backblast! Frigid Rucking Q: Cobra Kai · 14 PAX THE THANG: Rucked 3.5 min around the Kingsleys ANNOUNCEMENTS: Break the Dam COT: 6@6 · SAT JAN 24 Backblast! Apple fritter Q: Assassin · 21 PAX WARMUP: None Announcements: None Mary: None Route was down Munn Rd to Harris St to Corner Donuts (have you tried?) and back. No one brought me anything back from Corner Donuts. FLIGHT PLAN · MON JAN 19 Backblast! GHES out and back Q: Bonsai · 19 PAX WARMUP: THE THANG: Ran to Gold Hill Elementary and back. 4+ miles depending on which loop you hit at the school MARY: ANNOUNCEMENTS: COT: