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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 · WED APR 29 West side will travel Q: backdraft · 6 PAX WARMUP: mosey, dynamic stretch, 5 of the OG warm up moves THE THANG: Dora- 100 big boy, 200 merkins, 300 squats Followed by 1 min of called exercise with about 30 seconds of rest. We did a lot of reps but remembered to… COCKPIT · MON APR 27 Shared discipline is stronger than self discipline Q: Pusher · 5 PAX “A cord of three strands cannot be broken” Ecclesiastes 4:12 Discipline is defined as the training of oneself or others to obey rules, maintain order and achieve goals through self control and consistent action, even… COCKPIT · FRI APR 24 QvQ round 4 2026 Q: Ruby Slippers · 26 PAX River Rat: Pair up On cinder blocks 20 man makers Each swapping the 20 Sinister Kiss 20 big boys with block pass Pinch grip carry cinder block with your partner to the parking lot And back 20 overhead under leg passes… COCKPIT · MON APR 20 Birthday Boy 4-20 Q: darkhelmet · 14 PAX · +1 FNG WARMUP: Warmup THE THANG: Thanged MARY: Quickie ANNOUNCEMENTS: > COT: COCKPIT · WED APR 15 QvQ 2026 Wk 3 @ JOC (RH) - Crystal Lake (FM) v Ventura (RH) Q: Crystal Lake · 3 PAX WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Recording for data purposes as I was unable to tag the selected above in our regional BB. COCKPIT · MON APR 13 Regurgitated Alcatraz Weinke for the Pitt O' Cocks Q: Suplex · 4 PAX WARMUP: The usual... mosey to FCMS Track THE THANG: 4 Corners: Station 1) Mild - x 12 Round 1: Seal Jacks Round 2:LBC’s Round 3:Flying Squirrels Round 4:Merkin MOT → Mosey → 2) Medium - x 9 Round 1: SSH Round… COCKPIT · WED APR 8 2026 QvQ Round 2 Q: Stagecoach · 35 PAX QvQ Format: 20/20 PAX Vote in 4 categories V.A.P.E. Rabbit: Divide into two teams Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees. WWR but add 2 reps to each exercise after each trip… COCKPIT · MON APR 6 And the cock crowed.. Q: Dojo · 6 PAX WARMUP: SSH, Imperials, Hillbillies, short mosey THE THANG: 4 corners of chestish 25 reps each. 2nd round of abs. Railroad track run one way and then back. 11 of buckets of surprise. Partner wall sit/bear crawl to close… COCKPIT · WED APR 1 The Makeup Q Q: Damien Croft · 12 PAX WARMUP: Windmills / Cherry Pickers / Worlds Greatest Stretch THE THANG: Light Pole Circuit with ascending and descending reps Archer Merkins x 5 Squats x 10 CDD x 15 LBC's x 20 Lunge x 15 Merkin x 10 Burpee x 5 Repeat… COCKPIT · MON MAR 30 Too Much Fun Q: Float Bridge · 6 PAX WARMUP: 1. Windmill 2. Cherry picker 3. M Nightclub 4. Imperial Walker THE THANG: 1. Bucket of fun - pick a card and run with the sandbag 1. Side Straddle Hop, Merkin, Flutter Kicks, Plank Jacks, Burpees, Leg Raises… COCKPIT · MON MAR 23 Carrying the mental load Q: Liberty Bibberty · 9 PAX Warmup SSH Imp Walkers Hillbilly Walkers Low slow squat Catchers Merkins Broga Mosey to the back of CRHS Dora AMRAP for 5 rounds till the runner comes back and flapjacks Q calls each exercise 1st round - merkins 2nd… COCKPIT · WED MAR 18 Backblast! Winter Closeout Sale Q: Pauly D · 8 PAX WARMUP: Cherry Pickers / Hillbilly walkers / imperial walkers / 40 ssh THE THANG: mosey to the hill at the top of Nims Village. Stopping along the way for pain stations. Mosey back with pain stations. Bear crawl/crab… COCKPIT · MON MAR 16 Backblast! 3 Leg Stool Q: Time Machine · 3 PAX WARMUP: I led us off in warmup of WM, CP, IW, HW, Up/Down dog, worlds greatest stretch and some merkins THE THANG: mosey to bus loop for a set of 7’s, Squats at bottom of hill, dips at the top bear crawl/crawl bear… COCKPIT · WED MAR 11 Backblast! Bootcamp PLUS with new Mike Tyson PLUS Q: Greg Shoney · 13 PAX WARMUP: SSH cherry pickers imperials hillbilly’s plank merk honeymooner down dog THE THANG: long mossy three circuits 1) monkey bumpers dry docks step Ups 2) mtn climbers shoulder taps plank 3) lbc flutters American… COCKPIT · MON MAR 9 Backblast! Shoulder pain Q: Esso · 11 PAX WARMUP: SSH, mosey Down the back hill, shuffle one way, flapjack, Carioca, flapjack THE THANG: Partner up, one does the exercise the other runs out and back. Merkins Step ups Derkins Irkins Run back up the hill stopping… COCKPIT · MON MAR 2 Backblast! Blown away at Cock Pit Q: Time Machine · 2 PAX WARMUP: SSH, WM, Down/up dog THE THANG: mosey to student parking, 5 rounds of 4 corners, 10 merkins, 15 dips, 20 heels to heaven 25 calf raises. Mosey to grass behind the wall and flip the tires we found to the wall… COCKPIT · WED FEB 25 Backblast! Red Herring Barcetta Q: Band Camp · 9 PAX WARMUP: Yes. Even did some merkins with our feet elevated as part of it. Guys were not happy. THE THANG: Ran over to the old America Jackal grounds. Did some string of pearls around the school including: Bulgarian Split… COCKPIT · MON FEB 23 Backblast! Hills are alive Q: Liberty Bibberty · 6 PAX Warmup SSH Moroccan Nightclubs Michael Phelps Low Slow Squat Merkin Broga Bear Crawl and Crawl Bear w partner Duck walk and squat Karaoke and LBC Hill work Merkins /Bear Crawl Squats/Lunge Walk Carolina Dry Dock/Toy… COCKPIT · WED FEB 18 Backblast! Wait... I thought Olaf was on Q Q: Spectre · 11 PAX · +1 FNG WARMUP: 20 SSH IC 10 Windmills IC 10 Moroccan Night Clubs IC 10 Cherry Picker IC Plank Warm Up THE THANG: Partner DORA 100 Merkins 200 Squats 300 LBC's Lunge Worm 11's Lt. Dan Magic Legs : BBS MARY: Not enough time… COCKPIT · MON FEB 16 Backblast! Up 1-0 & a FNG Q: Cyclops · 8 PAX · +1 FNG WARMUP: mosey to the back of football stadium - exercises in cadence Windmills Cherry Pickers Plank, down dog, up dog, plank Merkins Peter Parker’s Shoulder Taps Low slow squats Add Moroccan night clubs Seal Jacks THE… COCKPIT · WED FEB 11 Backblast! I’m Hurting, So You Will Too 7 PAX WARMUP: - SSH, Imperial Walkers, 10 count merkins, jog around parking lot (0.3 mi covered) THE THANG: Stop 1 → Stop 6 (0.2 mi covered) - Stop 1 (Start) - Exercise: Squat Jumps (15) - Movement to Stop 2: Forward Run up… COCKPIT · MON FEB 9 Backblast! My wife saw my weinke and the thang. Qu Q: Stagecoach · 7 PAX WARMUP: mosey to band lot 20 SSH 10 imperial walkers 10 hill Billy walkers 10 cherry pickers 10 merkins Calf stretch Down/up dog THE THANG: Indian run to baseball/softball fields. 1 burpee at back before running up… COCKPIT · WED FEB 4 Backblast! Jack Webbs & More Q: Goose · 4 PAX Disclaimer was made and we did little warmup then we got after it as we took a tour around the school making multiple stops along the way. Thang 1 - Merkin Jax 1:4 Ratio 1 Merkin - 4 Plank Jacks 2 Merkins - 8 Plank… COCKPIT · MON FEB 2 Backblast! Not OTB Q: Stagecoach · 6 PAX We took turns call exercises on several stops around the Hugh school. WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: