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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.

69 backblasts

AMERICAN JACKAL · DEC 29, 2025 Backblast! Merkin Clock Q: Goose · 4 PAX Warmup Exercises were done then we moseyed to the bottom lot. THE THANG: Four Corners Escalator Corner 1: 10 SSH Run to corner 2 Corner 2: 10 SSH, 20 CDD Run to corner 3 Corner 3: 10 SSH, 20 CDD, 30 Squats Run to corner… AMERICAN JACKAL · DEC 22, 2025 Backblast! Welcome to Chilis! Q: JWOW · 13 PAX It was a beautiful morn at The Americal Jackal, the mumble chatter was off the charts. All the Q could do to dodge haymakers was lean into it and say thank you sir many I have another. We ran down to the track for the… AMERICAN JACKAL · DEC 15, 2025 Backblast! A cold day in American Jackal Q: Keith Crockett · 8 PAX WARMUP: SSH Merkins Broga Peter Parker’s Windmill Imperial Walkers Hillbilly Walkers THE THANG: Hardest quarter mile: 100m - burpee broad jump 100m - lunge walk 100m - bear crawl 100m - sprint Mosey Top o’ the hill 10 … AMERICAN JACKAL · DEC 8, 2025 Backblast! Get rocked Q: Suplex · 5 PAX WARMUP: Motivator, Imp-Sqt-Walkers, Rolling Kickstand Irrkins, chPickers THE THANG: #1:Fire water burn ~4:50 by Bloodhound Gang Chorus = Low-(super…6 ct.) slow-squats, in time (come up on”fire”)… hold for “we don’t need… AMERICAN JACKAL · DEC 1, 2025 Backblast! Date with Cindy Q: Time Machine · 9 PAX WARMUP: Absolutely, too old not to THE THANG: Moseyed to the High School where someone had left some Cindy’s out and a winkie. Had an escalator, 10 reps was the count, adding an exercise after each round. Ran to the… AMERICAN JACKAL · NOV 24, 2025 Backblast! Rosie’s magical bean ride Q: Rosie · 21 PAX WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins THE THANG: Line it up! 40 Yards of MOT, 60 yards sprint 1. Bear Crawls 2. Lunge walks 3. high knees 4. broad jumps 5. bear crawls In between rounds, 15… AMERICAN JACKAL · NOV 17, 2025 Backblast! MILGA MONEY Q: Liberty Bibberty · 6 PAX WARMUP: LB warm-up SSH Imp Walkers Hilbilly Walkers Low slow squat Merkins Broga Mosey THE THANG: MILGA MONOPOLY GO!! Do 200 LBCs between your team. Next MOT: Lunge Walk GRAB ONE MILGA MONEY AFTER YOU GO AROUND THE… AMERICAN JACKAL · NOV 10, 2025 Backblast! The Impossible Mile Q: Poppins · 12 PAX · +1 FNG WARMUP: barely THE THANG: impossible mile 400m Bear Crawls 400m Lunge Walks 400m Burpee Broad Jumps (no one got past this) 400m sprint MARY: nah ANNOUNCEMENTS: Operation Love, Christmas Party, Bethel COT: Yes So this… AMERICAN JACKAL · NOV 3, 2025 Backblast! Complicated not Hard Q: Esso · 15 PAX WARMUP: 105 SSH in Cadence THE THANG: - Bear crawls and jump squats - Lunge walk and merkins - Hill run + 6-count burpees in cadence - Hill run + LBC in cadence - Derkins, dips and incline merkins 3 minutes of Mary AMERICAN JACKAL · OCT 27, 2025 Backblast! And then there were 2 Q: Band Camp · 3 PAX WARMUP: Yep. In cadence and everything THE THANG: String of Pearls https://f3nation.com/post/super-21 Hit 3 miles MARY: Just a smidge ANNOUNCEMENTS: Read your https://mailchi.mp/b8a57c9f78e2/lorrorq9g6-13584616 COT… AMERICAN JACKAL · OCT 20, 2025 Backblast! Happy now Time Machine? Q: Birdcage · 9 PAX We worked the pile. Stayed golf friendly. Forged our own Legacy AMERICAN JACKAL · OCT 13, 2025 Backblast! Three lessons of leadership Q: Cyclops · 8 PAX WARMUP: Mosey to the lower lot by baseball field. Exercises in cadence were Windmills x 10 5 burpees OYO Imperial walkers x 10 4 burpees OYO Hillbilly walkers x 10 3 burpees OYO Low slow squats x 10 Hold peoples chair… AMERICAN JACKAL · OCT 6, 2025 Backblast! Jacked up at Jackal Q: Shady · 9 PAX WARMUP: 8 (Drop hunted for us later) gathered to enjoy the cooler temps. Quick mosey to the bottom of the hill for: SSH, windmills, cherry pickers, low slow squats, merkins, a few lower back stretches. THE THANG: At the… AMERICAN JACKAL · SEP 22, 2025 Backblast! Partner Work Q: JWOW · 9 PAX · +1 FNG It was a beautiful morning at the American Jackal, and you could cut the anticipation of the upcoming beatdown with a knife. We did a quick warmup and we were off. Thang: Partner Up for 11’s - 10 Partner Merkins run a… AMERICAN JACKAL · SEP 15, 2025 Backblast! Commitment to the Jackal Q: Pusher · 12 PAX YHC was honored to head to the East Side and deliver a beatdown at AJ. The weather is fantastic for F3 and I enjoy seeing some new faces (Sunkist). It also gave me an opportunity to create a tough workout, which I… AMERICAN JACKAL · SEP 8, 2025 Backblast! 11s beat down Q: Matt Bernard · 7 PAX WARMUP: 20 SSH 10 windmill 15 low slow squats 15 maracan night clubs 15 imperial walkers THE THANG: 4 corners bootcamp • Corner 1: 20 Carolina dry dock • Corner 2: 20 Merkins • Corner 3: 20 Squats • Corner 4: 20 lunges… AMERICAN JACKAL · SEP 1, 2025 Backblast! Labor Day Beatdown Q: Rosie · 6 PAX WARMUP: SSH, Windmill, Low slow squat, cherry pickers, Broga, Mosey THE THANG: Sideline to sideline sprints x7 Merkins, wide arm merkins, diamond merkins, ranger merkins, hand release merkins, tempo merkins And now for… AMERICAN JACKAL · AUG 25, 2025 Backblast! Trench Warfare Q: Sunkist · 8 PAX WARMUP: SSH, windmill, imperial walker hip thrust, low slow squat, 1min high plank, spider man stretches THE THANG: Pain stations - complete 2 circuits; EMOM: 50s each station, 10s transition 1. Mosey 2. Merkin - hands… AMERICAN JACKAL · AUG 18, 2025 Backblast! Light poles with motion sensors…AJ fanc Q: Kermit · 10 PAX WARMUP: Disclaimer Mosey around entrance, circle up for 15 SSH IC 10 LSS IC 10 Windmills IC 10 Hillbilly Walkers IC 10 MNCs IC Yoga THE THANG: Moseyed down to the yellow striped triangle, at the entrance to school and… AMERICAN JACKAL · AUG 11, 2025 Backblast! Sandbag Racing Q: Deep Dish · 15 PAX WARMUP: ssh, burpees, low slow squat, windmill THE THANG: PAX divide into 2 teams with a 60lb sandbag each team. Mosey to football field. Race #1: PAX do 5 merkins every 10 yards. One PAX does sandbag throw for 10… AMERICAN JACKAL · AUG 4, 2025 Backblast! Monday blues Q: Farmers Only · 14 PAX WARMUP: mosey, ssh, merkin THE THANG: Four rounds of super sets with different MOT between. station one: four rounds of 5 jump squat, 10 jump lunge, 20 squat mosey and then duck walk Station 2: 3 rounds of 5 mike Tyson… AMERICAN JACKAL · JUL 28, 2025 Backblast! Bear Crawl and Ode to Wilt Q: Goose · 7 PAX WARMUP: Motivator Imperial Walkers Hillbilly Walkers Windmills Arm Circles - front and back Michael Phelps Downward Dog Honeymooners Runner’s Stretch THE THANG: We moseyed down to the lower lot. Thang 1 Using the… AMERICAN JACKAL · JUL 21, 2025 Backblast! Field Work Q: Spider · 9 PAX WARMUP: - SSH - Windmills - Merkins THE THANG: - Mosey down the road to the field gate entrance while triggering every motion sensor light on the way Round 1: - Bear crawl the 10 - 1 burpee - Crawl bear back to the… AMERICAN JACKAL · JUL 14, 2025 Backblast! 9 #ao-american-jackal for a circuit of Q: Greg Shoney · 9 PAX WARMUP: SSH, windmill, hillbilly, imperials, plank jacks, broga THE THANG: DORA - 100 merks, 200 big boy, 300 squats CIRCUIT - 4 rounds of 15 jump squats, 20 calf raises, 25 step back squat, 30 sec wall squat MARY: yes…