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F3 THE FORT
From the gloom

backblasts

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

69 backblasts

AMERICAN JACKAL · JAN 20, 2025 Backblast! Cold day at American Jackal Q: Float Bridge · 14 PAX WARMUP: 25 Side Straddle Hops 20 windmills THE THANG: 8 exercise from the bucket + 50 lb sandbag carry x 2 40 Burpees 60 Merkins 80 squats 100 LBCs 120 Side Straddle Hop MARY: ANNOUNCEMENTS: COT: AMERICAN JACKAL · JAN 13, 2025 Backblast! Trump! Q: Slash · 10 PAX Did a workout. Did I do this correctly, Justin? AMERICAN JACKAL · JAN 6, 2025 Backblast! Bounty Hunter return to the gloom Q: Esso · 17 PAX Bounty Hunter (Slackless) had far too few coupons and led us through a "pass the weights around" board of pain. When we had enough, we moseied around the Site choosing our own exercises in cadence. My man Bounty was a… AMERICAN JACKAL · DEC 31, 2024 Backblast! Wake up and know you are alive Q: Band Camp · 6 PAX WARMUP: yes, of course SSH IW HW Yoga Shoulder Taps Mountain Climber Peter Parker THE THANG: Mosey 10 dips 10 step ups Stretch Mosey Burpee Square: 10 burpees Bear crawl 9 burpees Lunge walk 8 burpees Crawl bear 7… AMERICAN JACKAL · DEC 23, 2024 Backblast! No excuses!!! Q: Double D · 11 PAX WARMUP: mosey around the carpool loop + brief COP with usual appetizers THE THANG: mosey down to parking lot near baseball field for some side lunges, sideways bear crawls, bear crawls, crawl bears, sprints, Mary… AMERICAN JACKAL · DEC 16, 2024 Backblast! Rosie’s American Jackal circle time Q: Rosie · 10 PAX WARMUP: Mosey down the hill, excessively long high knees and karaokes, merkins, SSH, Windmills, Cherry pickers and Moroccan night clubs THE THANG: 3.5 rounds of: 7 exercises, 45seconds of work per exercise, then rotate… AMERICAN JACKAL · DEC 9, 2024 Backblast! Joy to the Eastside, the Lord has Come Q: Cake Boss · 7 PAX WARMUP: light mosey under cover 3 exercises to get blood flowing Imperial Walkers Pee Can pickers Merkins Mosey to side of school and find curb Plank on curb while one PAX at time run to end of line and replank 3X THE… AMERICAN JACKAL · DEC 2, 2024 Backblast! Pain Board for the Win Q: PTL · 12 PAX WARMUP: SSH, Wind Mills, Cherry Pickers, Diamond Merkins THE THANG: Pain Board! MARY: Big boy sit-ups ANNOUNCEMENTS: Christmas Party, Christmas Eve PAX, check newsletter COT: prayers and praises AMERICAN JACKAL · NOV 26, 2024 Backblast! Pecks and Quads Cornucopia Q: Airborne · 9 PAX WARMUP: mosey to lower parking lot. Tout soldiers, buttkickers and caraoke. Merkins, Mountain Climbers, Low slow squats and windmills THE THANG: mosey to stadium parking lot and do wind sprints at 50%, 75% and 100%… AMERICAN JACKAL · NOV 18, 2024 Backblast! Hybrid Theory Q: Hominy · 15 PAX WARMUP: Run lap. Side Straddle Hop Windmill American Hammer Plank, remain in plank put right & then left arm in the air THE THANG: Complete an exercise on the list. Run lap. Repeat. The lap begins with a 10 pace bear… AMERICAN JACKAL · NOV 11, 2024 Backblast! Bit Down Monday Q: Only Fans · 9 PAX WARMUP: Mosey, Smurf Jacks, Imperial squat walkers, Windmill, Angle Grinder THE THANG: Step one: 2 rounds of: 30 Flutter Kicks 30 American Hummer 30 LBC 30 Freddie Mercury Step2: 2 rounds of: 20 Dips 20 - Mike Tyson‘s… AMERICAN JACKAL · NOV 4, 2024 Backblast! Cherry poppin Q with some corners & suc Q: Red Wire · 16 PAX WARMUP: side straddle hops, merkins, cherry pickers, moroccan night clubs THE THANG: mosey to lower field for some 4 corners. each corner 10 bomb jacks, 20 merkins, 30 CDDs, 40 squats, 50 flutters with MOT between… AMERICAN JACKAL · NOV 3, 2024 Backblast! Interval mosey/stadium/BC Q: Suplex · 2 PAX WARMUP: nah… mosey, set interval timer: 5min /1 min THE THANG: Rounds 1,2,5,6- mosey AO Rounds 3&4- Stadium Runs 1-min breaks- Allx25 rep: Merkin, LBC, squat, flutter, CDD, big boy, step ups, box cutters, Mike Tyson‘s… AMERICAN JACKAL · OCT 28, 2024 Backblast! Tour and More Q: The Mule · 17 PAX WARMUP: Mosey to back lot --> WM, CP, HBW, yoga-esque stretch -> Mosey to islands THE THANG: Appetizer --> 10 Big Boys, 15 Merkins, 20 Sumo Squats --> Lunge Walk to next island --> Repeat x 3 Mosey to top of hill via… AMERICAN JACKAL · OCT 21, 2024 Backblast! 100’s Q: Goose · 13 PAX WARMUP: SSH, Imperial Walkers, Windmill THE THANG: It’s been said that a real man can do 100 burpees in 10 minutes so we put it to the test. Thang 1 100 Burbees in 10 minutes . A timer was set for 1 minute intervals… AMERICAN JACKAL · OCT 14, 2024 Backblast! Boot camp Q: Abagnale · 14 PAX Do 30 side straddle hops. Ran to the high school. Stop in the parking lot do lunge walks halfway down the parking spots, do 5 pushups, bear crawl the other half, do 5 burpees . Repeat back to the start. Split into… AMERICAN JACKAL · OCT 7, 2024 Backblast! Jackyl Lanterns Q: Liberty Bibberty · 11 PAX Warmup SSH Imperial Walker Hillbilly Walker Merkin Honeymooner Downward Dog Mosey to bottom parking lot Parking lot bear crawl Crawl 1 space do a burpee Crawl another spaces do two burpees Crawl 10 spaces Lunge same… AMERICAN JACKAL · SEP 30, 2024 Backblast! Best AI Q yet! Q: Sugarbug · 9 PAX WARMUP: Lap around the big bus loop. Definitely longer than I was expecting and hoping, but we made it. THE THANG: Tabata lead by the Seconds Pro AI genius. 50 seconds on and 10 off. A lap around the small drop off loop… AMERICAN JACKAL · SEP 23, 2024 Backblast! F3 101 Q: Esso · 16 PAX Mission, Principles, Eastward Expansion AMERICAN JACKAL · SEP 16, 2024 Backblast! Jackal’s 1st Field Trip Q: Time Machine · 11 PAX WARMUP: F3 Mission, Windmills and SSH THE THANG: Burpees, Merkins and Squats to CRHS. Wall sits and B2W, parking spot workout, alternate grave diggers, LBC, shoulder taps, gas pumpers HR Merkins, Monkey Humpers, Plank… AMERICAN JACKAL · SEP 9, 2024 Backblast! Inaugural Jackal Q: Shady · 17 PAX WARMUP: Ran to the far side of the complex where there was still pavement and started out with SSH, windmills, merkins, cherry pickers, low slow squats, honeymooners, downward dog. Covered off in the F3 mission. THE…