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F3 THE FORT
From the gloom

backblasts

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

78 backblasts

COCKPIT · MON AUG 3 Cinder blocks and street lights Q: Float Bridge · 10 PAX WARMUP: -Moroccan nightclub -imperial walkers -cherry pickers -side straddle hop THE THANG: -at each light do squats, side straddle hop, merkins and LBCs- reps 2,4,6,8,10,12 -with cinder blocks -> 100 sit-ups with… COCKPIT · WED JUL 29 Turf Toe Q: Bonsai · 8 PAX WARMUP: THE THANG: Plyometrics on the turf field MARY: Yes, the hips don't lie, ANNOUNCEMENTS: COT: COCKPIT · MON JUL 27 Sherlock welcome ho(l)me(s) Q: Pauly D · 11 PAX WARMUP: SSH / Windmills / Low Slow Squats THE THANG: island hopping in the parking lot. MOT been islands is lunge walk and then broad jump and repeat 15 merkins 15 squats 30 second plank 15 dips 15 merkins 15 LBC’s 15… COCKPIT · WED JUL 22 Getting swole at the Cockpit Q: Dear Abby · 6 PAX WARMUP: Side Straddle Hops, Cherry Pickers, Imperial Walkers, various stretching THE THANG: Thang 1: Champaign run to the middle school. Patterned up. Partner 1 did AMRAP exercises in the school parking lot while… 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… COCKPIT · WED JUL 15 Arms, Abs, Legs repeat Q: Pauly D · 2 PAX WARMUP: THE THANG: mosey to Cindy’s 15 curls 15 bent over rows 15 overhead press 1 man maker X4 Mosey to drop off 25 lbc’s Bear crawl up the hill Crawl bear down the hill X4 Mosey to tennis area Use wall for 10 step ups… COCKPIT · MON JUL 13 The Norway Row and Stuff Q: JWOW · 7 PAX There was a storm brewing over at Cockpit and you could cut the anticipation with a knife as The Pax eagerly awaited The Polish Mating Dance! We headed down over to the locked up pull-up bars for apparently no pull-ups… COCKPIT · WED JUL 8 BRILGA Q: Sasquatch · 14 PAX WARMUP: SSH, dynamic plank/broga THE THANG: mosey to field, partner push 2x20 yards, partner wheelbarrow 2x20 yards railroad ties - jump over, pax on ground complete Superman’s then flutters; railroad ties- side shuffle… COCKPIT · MON JUL 6 Cockpit Circuits, wait, what? Q: maximus · 7 PAX The basic rundown of this morning's workout was to sprint (or run) approximately 400m then do a series of exercises, in reps 10, 15, or 20. WARMUP: 400m jog to the bottom of the hill Side Straddle Hops, Squats, Butt… COCKPIT · SAT JUL 4 ‘Merica 250 Q: Time Machine · 58 PAX WARMUP: 5 Burpees THE THANG: Flipped off King George, as well as 13 Colony inspired exercises for a rep count of 1776 MARY: She slept in ANNOUNCEMENTS: Read your various newsletters COT: Remembered what our fore fathers… COCKPIT · WED JUL 1 Abs4America Q: Pauly D · 5 PAX WARMUP: 10 SSH / Pogo Hops THE THANG: Mosey to track at FCMS .5 Mile warmup 3 minute high plank 200 toe taps 100 big boys 1 minute side plank pulse each side 1 minute flutter Missed back MARY: No time ANNOUNCEMENTS… COCKPIT · MON JUN 29 1775 & Captain Thor Q: miyagi · 5 PAX WARMUP: Plank, Best Damn Stretch, Windmill, SSH THE THANG: 1775 - 17 burpees - 75 squats - take a lap for three rounds Captain Thor - 1:4 Big Boys: American Hammer - 1 Pike Plank add 1 each round eg round 2- 2:8 Big… COCKPIT · WED JUN 24 I want you to think of me for days Q: Cadre Olaf · 8 PAX WARMUP: SSH, windmill, hula hoop, hoop hula, karaoke, THE THANG: mosey for 1/4 mile and then do some exercises. The focus was on great form, mobility, oblique & glutes, & core. Airplanes, Bonnie Blair, low slow squat… COCKPIT · MON JUN 22 Brought to you by Brooks and Duke Energy Q: 3D · 5 PAX WARMUP: did stuff THE THANG: ran loop around campus stopping at light poles for 10 Merkins 10 Big Boys 10 Squats 10 Flutters MARY: stretch for 90 sec ANNOUNCEMENTS: COT: COCKPIT · MON JUN 15 Hills are alive with the sound of bear crawls Q: Liberty Bibberty · 3 PAX WARMUP: SSH Imp Walkers Hillbilly Walkers Mosey THE THANG: Walking pushups with a twist into a dip 5 count 7s with hills - Big boys - Squats Wall sit Bear crawl hills 7 count More moseying 2.12 miles gotten in MARY… COCKPIT · WED JUN 10 Tour de Campus Q: Hominy · 6 PAX Warmup (in cadence) Imperial Walkers, Cherry Pickers, Low Slow Squat, Big Boys, Plank Tour of Campus - Stop at locations: - 10 Merkins - 20 Squat - 30 Calf Raise - 40 LBC - Stop at Baseball Stadium - Throw the ball 20… COCKPIT · MON JUN 8 Drop the Hammer Q: Band Camp · 7 PAX · +1 FNG WARMUP: yea. That’s important THE THANG: pearls on a string to make our way to the FCMS track and field Fast lap but in Bear crawl to the 10 10 merkins Crawl Bear back Burpees in cadence for the 6 Bear crawl to the 20… COCKPIT · MON JUN 1 Cornered by 7’s Q: Goose · 6 PAX WARMUP: got us motivated with the Motivator, windmills, imperial Walkers and some stretchy things. THE THANG: We moseyed over to another lot and got to it Each round was the same exercise in each corner as listed below… COCKPIT · MON MAY 18 Ball of hate Q: Deep Dish · 5 PAX · +1 FNG WARMUP: practiced navy seal burpees THE THANG: Carry 100lb sand ball for a lap around CRHS. 5 burpees for all after each guy drops the ball. Along the way we partnered up and did 50 burpees, 100 merkins, 150 squats, and… COCKPIT · WED MAY 13 5/6/26 Q: Keith Crockett · 9 PAX WARMUP: SSH Imperial Walkers Hilbilly Walkers Cherry Pickers THE THANG: Heavy leg and abs day! Pick a leg exercise from bucket, 22 reps Pick an ab exercise from bucket, 22 reps After count of 22 and 22, run a lap around… COCKPIT · WED MAY 13 Cindy EMOM Q: Time Machine · 8 PAX WARMUP: Windmills, Cherry Pickers, up/down dog, stretching THE THANG: Moseyed to see Cindy, every Pax found a date, started off with a 10 minute EMOM, 12 Curls, OH press and squats, dropped to 10 reps at the half way… COCKPIT · MON MAY 11 Magic Carpet Ride Q: Pocahontas · 8 PAX · +1 FNG WARMUP: SSH, Imperial Walkers, Hillbilly Walkers, Merkins, Calf Stretch THE THANG: Mosey to back parking lot for partner circuit of 100 merkins, 100 jump squats, 100 big boys. Mosey to wall for 7s of burpees and jump… COCKPIT · MON MAY 4 Bespoke Q: Liberty Bibberty · 4 PAX WARMUP: Imp Walker Squats Merkins Crazy mosey MOT flip up THE THANG: Dora 50 merkins 100 squats 150 LBC Bench work Split squats Dips Durkins Hill work Mosey down hill Lunge the flat 5 merkins Bear crawl the hill MARY… COCKPIT · WED APR 29 QvQ 2026 Championship @ JOC Q: Fishstix · 5 PAX Recording only for QICs data and tagging pax not able to be tagged in RH Slack.