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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.

379 backblasts

BLOCK PARTY · TUE OCT 27 Hills & Marching Around WEP Q: Splinter · 7 PAX Day #2 of Birthday Week Q's. Here we go! WARMUP: SSH, Windmills, Imperial Walkers, Stretching, Mosey THE THANG: Mosey over to the swings. Partner up and one partner does suspended crunches (feet in swing) 20x and the… BLOCK PARTY · TUE OCT 20 Mozy Ruck 4 Q: Bam Bam · 7 PAX WARMUP:Moroccan Night Clubs, Strawberry Pickers SSH THE THANG: 4 Corn of Pain 20x Ruck Squats 20x Swings with Ruck sack 16x Lunges 8 each leg. Station 2 15x Curls 15x Merkins 15x Over Head Press Station 3 30x Flutters… BLOCK PARTY · TUE OCT 13 Benches and Hills Q: Kaiser · 14 PAX WARMUP: SSH, lizard and plank stretches, windmills THE THANG: 1) 5 Burpees at each set of benches until reaching playground 2) Dora at Playground 100 Irkins, 125 dips, 150 step ups, run the playground ring 3) 5 merkins… BLOCK PARTY · TUE OCT 6 Good Swinging Time Q: Cohiba · 7 PAX Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Cheese Shredder Mosey to first wooden swing The Thang: 1. Swinging Great… 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… BLOCK PARTY · TUE SEP 22 Cinder Block Party Q: Fishstix · 12 PAX 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… BLOCK PARTY · TUE SEP 15 Of course, more burpees Q: Crystal Lake · 16 PAX WARMUP: Moroccan nightclubs Windmills Cherry pickers Hillbilly walkers Mosey to some curb merkins in cadence BurpBackMountain - partner up. Partner 1 does burpees while partner 2 nurs up the hill and runs down twice… BLOCK PARTY · TUE SEP 1 The Ol Swap a roo Q: Shield · 8 PAX WARMUP: SSH, Imperial Walkers, Slow Windmills, Morrocan nightclubs THE THANG: 100 FLUTTERS, 75 SSH, 50 MERKINS,40 SQUATS,30 SHOULDER TAPS, 25 LBC'S, 15 BOMBJACKS AND 10 CDD. AFTER EVERY EXERCISE WE RAN FROM THE… BLOCK PARTY · TUE AUG 25 Bucket o Fun Q: Float Bridge · 7 PAX WARMUP: 1. Side straddle Hop 2. Moroccan Nightclub 3. Imperial walker 4. Windmill THE THANG: - Bucket of Fun - 6 station + run - American Hammers - Kettlebell swing - 30 lbs - Man makers with 40 lb sandbacg - Makhtar… BLOCK PARTY · TUE AUG 18 Hill work in Lederhosen Q: Grinder · 4 PAX WARMUP: - SSH / IW / WM THE THANG: - 3x hill sprints - sevens on hill with burpees and big boys, backwards up the hill - Jack Webb: 10:40 merkins/OH claps MARY: - Airborn Hips - 10 Bomb Jacks (penalty) ANNOUNCEMENTS: … BLOCK PARTY · TUE AUG 11 Run The Block !!! Q: Sofrito · 10 PAX Disclaimer Shared WARMUP: 10 Wind Mills 10 Moroccan night clubs 10 Imperial Walkers 10 Hillbilly Walkers THE THANG: Round Run Station First Round 400m 10 reverse lunges each leg 2nd Round 400m 10 burpees 3rd Round 400m… BLOCK PARTY · TUE AUG 4 Chance, Choice, and Scrotum Tunnels: The Memoirs a MILGA Man Q: Birdcage · 11 PAX It was a moist, humid morning. The message covered a fairly simple topic, Life. We delved into the topic of chance with the use of a coin flip. Winner named the activity and rep count. Things are at times (Most) out of… BLOCK PARTY · TUE JUL 21 A slice of pie Q: Cherry Pie · 16 PAX WARMUP: SSH, arm circles, windmills, imperial walkers, hillbilly walkers, Moroccan nightclubs, mosey THE THANG: Thang 1: 7’s Merkins at the bottom of the hill into parking lot - NUR to top - jump squats at the top - run… BLOCK PARTY · TUE JUL 14 The blockiest of Parties Q: Soup To Nuts · 16 PAX WARMUP: stretches before and some at top of Massey THE THANG: 11’s on Massey burpees and jump squats. Run to smooth Baptist church parking lot. 4 corners. Reps of 25 merkens, big boys, dips , and squats. Run mode of… BLOCK PARTY · TUE JUL 7 EMOM and Partner Ladder Q: Spectre · 8 PAX WARMUP: 20 SSH IC 10 Windmills IC 10 Cherry Picker IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC THE THANG: EMOM 25 MIN 1: 10 Burpees MIN 2: 15 Squats MIN 3: 10 Merkins MIN 4: 20 Reverse Lunges MIN 5: 20 BBS Hyrox… BLOCK PARTY · TUE JUN 30 Compete with yourself DORA Q: Sweet Baby Ray · 11 PAX WARMUP: SSH, cherry pickers, side lunges and a little mosey THE THANG: DORA but no rep count. The whole point was to compete with yourself and try to do atleast one more rep than the previous set before your partner got… BLOCK PARTY · TUE JUN 23 BlockPartyConvo Q: Cadre Olaf · 2 PAX WARMUP: light jog THE THANG: take a tour around WEP and downtown while talking about life and our feelings. MARY: talking while running requires a tight core. Walker would have been proud. ANNOUNCEMENTS: COT: prayers… BLOCK PARTY · TUE JUN 16 First Rope Q: Top Rope · 9 PAX WARMUP: side straddle hops, cherry pickers, side lunges, temp merkins, runners stretch THE THANG: Mosey 3x10 - dips, Bulgarian squats, derkins, heels to heaven, and high plank Mosey Dora - 50 muscle ups, 100 jump… BLOCK PARTY · TUE JUN 9 Block Party Pickup Q: maximus · 10 PAX WARMUP: Jog over to short wall for some of the basic opening warmup exercises, including: SSH, Hillbillies, Imperials, Windmills and Step-ups THE THANG: Over the years, I've gotten a little complacent when it comes to… BLOCK PARTY · TUE JUN 2 Never trust a trombone guy. Clarinet guys are impeccable Q: Liberty Bibberty · 8 PAX WARMUP: SSH Imp Walker Hillbilly Walker Squat Mosey THE THANG: Bear crawl Indian run Dora 50 squats 100 lunges 150 LBC bag is carried by 1 runner Run to swings Burpees and pass bag for manmaker Squats and pass bag Big… BLOCK PARTY · TUE MAY 26 Little Sandbag Babies Q: Sasquatch · 8 PAX WARMUP: SSHs, broga, various dynamic plank exercises (i.e. plank jacks, peter Parkers) THE THANG: 2# sandbags held in each hand for duration of workout Performed each exercise in cadence followed by a parking lot loop… BLOCK PARTY · TUE MAY 19 Murph prep Q: Band Camp · 5 PAX WARMUP: yes THE THANG: lots in cadence as we slowly made our way to the Print Shop. Tibialis raises were there, Bulgarian split squats happened, some questionable run routes 5 pull ups 10 merkins 15 squats At the Print… BLOCK PARTY · TUE MAY 12 I ran so far away… Q: HarryCarry · 7 PAX Seven seagulls posted at BP and did: Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, Peter parkers, plank stretches. -5 burpees OYO Run WEP loop -5 burpees OYO Run to Harris st park via trail BBall… BLOCK PARTY · TUE MAY 5 Partner Work @ Block Party Q: Ruby Slippers · 7 PAX WARMUP: Mosey from COT to the playground, usual of suspects followed for a typical F3 warmup. THE THANG: Partner was the theme for this workout. Cubbie asks that each Q share the reason why they keep coming out to F3…