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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.

138 backblasts

LAZARUS · THU APR 16 Lazarus - 4-16-2026 Q: Brawny - The Fort · 5 PAX WARMUP: - 20 Side-straddle hop, - 10 Strawberry pickers, - Down dog with calf stretches, to a honeymooner THE THANG: - Mosey down to Viva Chicken, over to Super Chix, around the round-about to the front of the theater … LAZARUS · THU APR 9 Rucking around Q: Liberty Bibberty · 3 PAX Rucked around Redstone in prep for the 12 hour ruck LAZARUS · THU APR 2 Stroll around the grounds until you feel at home Q: Cyclops · 8 PAX WARMUP: Mosey to the theater entrance walkway Exercises in cadence: Windmills x 10 Imperial Walkers x 10 HILLBILLY Walkers x 10 Merkins x 11 Hold plank Shoulder taps x 15 Low slow squats x 10 - hold peoples chair on the… LAZARUS · THU MAR 26 Burpacides Q: Pauly D · 8 PAX WARMUP: SSH / Windmills / Low Slow Squats / Worlds Greatest Stretch THE THANG: Mosey to the back of the theater for parking lot lines bear crawl to first line -> 5 Burpees Crab Walk to second line -> 5 Burpees Repeat… LAZARUS · THU MAR 19 Backblast! Full Nody Q: Goose · 8 PAX WARMUP: We warmed up with SSH and stretchy things. THE THANG: Thang 1 300 Core 50 LBCs 50 American Hammers 40 Heals to Heaven 40 Flutters 40 Plank Shoulder Taps 40 Toe Touches (legs up reach for toes) 30 Freddy Mercurys… LAZARUS · THU MAR 12 Backblast! New Territory Q: darkhelmet · 10 PAX We warmed up then headed to new territory across from Redstone. Announcements we made and we ended with COT. LAZARUS · THU MAR 5 Backblast! Not Your Bookclub Discussion Q: Mark Twain · 3 PAX Warmup exercises were done. Cindy workout Announcements were made. Ended with COT LAZARUS · THU FEB 26 Backblast! Top, bottom, out at LAZ Q: Suplex · 4 PAX Warmup: the usual suspects Mosey to theater Thang#1: muzac 1. https://youtu.be/FNxGcVVkheA?si=66YM98r8lt2Q4uUY-69 by cody parks & dirty south (~4 min): prisoner Squats-AMRAP during instrumental, lunges during lyrics,…… LAZARUS · THU FEB 19 Backblast! All Respectables! Q: Float Bridge · 4 PAX WARMUP: - Moroccan night club - Windmill - Cherry pickers - Imperial walker THE THANG: 10 rounds - 6 Burpees - 10 Side Staddle Hop - 6 Mike Tyson's - 10 Squats - run around island Pain stations - Station 1 - Mountain… LAZARUS · THU FEB 12 Backblast! Redstone Suicides Q: Chiclets · 5 PAX WARMUP: THE THANG: Suicide runs to each island. From curb to island 1 do the work run back to the curb then to island 2 and back continuing that pattern until island 6 then work it in reverse until you get back island… LAZARUS · THU FEB 5 Backblast! Seven of diamonds - in the rain Q: Pauly D · 3 PAX WARMUP: Cherry pickers, windmills, SSH, imperial walkers, hillbilly walkers THE THANG: mosey around the theater and end up by the entrance. 4 corners (like a diamond) 7 OF DIAMONDS 7 BURPEES (X4) 14 MERKINS (X4) 21 LBCS… LAZARUS · THU JAN 29 Backblast! Autopilot Q: Time Machine · 5 PAX WARMUP: THE THANG: YHC (Poppins) wanted to play capture the flag and was set to do it but a nagging injury forced me to the sidelines and so as an audible a running route was suggested: 3.7 miles were gained with… LAZARUS · THU JAN 22 Backblast! The Beast Q: Goose · 4 PAX I needed a little motivation so we warmed up with the Motivator then moseyed down to the lot past the theater. We stopped along the way for some windmills and imperial walkers. The Beast Running the length of the lot we… LAZARUS · THU JAN 15 Backblast! Totally Rad Q: SkateOrDie · 12 PAX We toured the grounds of Redstone and performed multiple exercises repeatedly for 45 minutes. ANNOUNCEMENTS were made and we end with COT!! LAZARUS · THU JAN 8 Backblast! Twice as nice Q: Liberty Bibberty · 11 PAX · +1 FNG Warmup SSH Imp Walkers HB Walkers Low slow squat Merkin Broga Bear crawl Indian run - 6 does 5 flutters Subdivisions Cocaine bear crawls Lunge Walk Compounding SSH Duck Walk with compounding squats Dora 50 CDD 75 SSH… LAZARUS · DEC 18, 2025 Backblast! MILGA WRAP at Lazarus Q: Bobber · 6 PAX · +1 FNG Last WO of the year at Lazarus. Poppins had EH'd an F&G, so a proper disclosure was given with an introduction to FOOPC. We did a short warm‑up in the parking lot while getting to know F&G, then headed to the circuit… LAZARUS · DEC 4, 2025 Backblast! 12 Days of an F3 Christmas Q: Goose · 7 PAX WARMUP: Grandpa Jacks, SSH, and some stretchy things then mosey to the front of the theater. THE THANG: This Beatdown was brought to you by everyone’s favorite Christmas Song, the 12 Days of Christmas. We went through… LAZARUS · NOV 20, 2025 Backblast! Heavy burden Q: Sunkist · 9 PAX WARMUP: nice and slow. Windmill, cherry picker, imperial walker, SSH THE THANG: 4-station square. Pax distributed. Perform the prescribed exercises and REPEAT until the heavy carry station is done, then rotate. 1: Heavy… LAZARUS · NOV 13, 2025 Backblast! MILGA MONOPOLY Q: Liberty Bibberty · 2 PAX WARMUP: DID OT THE THANG: GO!! Do 200 LBCs between your team. Next MOT: Lunge Walk GRAB ONE MILGA MONEY AFTER YOU GO AROUND THE BOARD ONCE. ROLL DICE FOR NEXT STOP 521: Band Camps Pit Stop. Bear Crawl 6 Cones Up 521: 50… LAZARUS · NOV 6, 2025 Backblast! Small white sacks Q: Deep Dish · 13 PAX · +1 FNG WARMUP: SSH, low slow squat, navy seal burpees THE THANG: Mosey to front of movie theatre 7’s - navy seal burpees and box jumps. Run across parking lot in between Run to the hill by the Biergarten. Partner carry up… LAZARUS · OCT 30, 2025 Backblast! GTL at the ramp Q: Pauly D · 18 PAX · +3 FNG WARMUP: 25 SSH, 10 Cherry Pickers THE THANG: Mosey to the Parking Garage high knees, butt kickers, toy soldiers, karaoke Arrive at garage Hold plank and do low slow merkins until the 6 came in. Level 1: • 10 Low Slow… LAZARUS · OCT 23, 2025 Backblast! Whoops! Gotta shake myself! Q: Poppins · 5 PAX WARMUP: THE THANG: ran to the parking deck. ROUND 1: THE ASCENT OF FIRE (BEAR CRAWL EDITION) • Bear crawl up 2 flights • 10 merkins at each landing • Descend stairs all the way to bottom ROUND 2: THE GRINDER REPEATS •… LAZARUS · OCT 16, 2025 Backblast! Can’t touch Laz Q: Suplex · 3 PAX Warmup at Flag - then Mosey to Theatre Demo during warm-up: Imp- squat-walker, SSH-Shuffle, Lt.-Dan-Ono Thang #1: Hip Hop : Song - Mosey to Far Light pole & back ABS/WARMUP-1990 You can’t touch this, MC Hammer ~4:30… LAZARUS · OCT 2, 2025 Backblast! Island Hopping at Lazarus Q: Esso · 6 PAX WARMUP: Yep, we had a little warm up so as not to blow a hammie. THE THANG: Chest exercises, lunge walks bear crawls, burpees, shoulders, legs and core.