Skip to content
F3 THE FORT
From the gloom

backblasts

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

366 backblasts

RING OF FIRE · WED OCT 28 1982 Q: Splinter · 5 PAX Birthday Week Q #3 in the books. I built the workout around the year 1982 and my upcoming age. WARMUP: Good long mosey around Nafo to the NEW Marching Pad behind the ROTC building. 44 SSH, Windmills and stretching. THE… RING OF FIRE · MON OCT 26 Dorie - Partner Hero Workout Q: Fishstix · 8 PAX On December 7th, 1941, during the attack on Pearl Harbor, Dorie was serving as a Mess Attendant aboard the battleship USS West Virginia. When torpedoes struck, he ran into the fight—carrying his mortally wounded Captain… RING OF FIRE · WED OCT 14 Hot Potato Q: Splinter · 5 PAX There are times in our lives when we must be ready to act, even if we are not fully prepared. We must rely on our experiences and take the best action/make the best decision with the information we have. A Hot Potato… RING OF FIRE · MON OCT 12 Army Staff Sgt Steve Butcher Jr Q: Cherry Pie · 10 PAX WARMUP: ssh, WM, MNC THE THANG: AMRAP: 3 (# tours of duty) - Burpee 5 (month of death) - jump squat 23 (day of death) - big boy sit ups 27 (age) - plank jacks 97 (high school graduation yr) - yards run Completed ~15… RING OF FIRE · WED OCT 7 NaFo Rules Q: HarryCarry · 3 PAX Started with a mosey run to the front of SCES. Warm up: SSH, Mountain climbers, squats, smurf jacks, bobby hurleys Run to ROTC pull up bars: Thang 1: 5 pullups, 5 knees 2 chest, 5 toes 2 bar. Repeat for three total… RING OF FIRE · MON OCT 5 Loredo Q: backdraft · 0 PAX WARMUP: THE THANG: 6 rounds- 24 squats, 24 merkins, 24 walking lunges, 400 m run MARY: ANNOUNCEMENTS: COT: prayers for our kids mental health RING OF FIRE · WED SEP 30 Not Exactly Comfortable...Good Q: maximus · 9 PAX WARMUP: Run around the parking lot and end up at the bottom of the hill by the elementary school. Jump Squats, SSH, Wind Mills THE THANG: Ok, here's the deal. We're going to do things we've all done before however… RING OF FIRE · MON SEP 28 Hero WOD - The Steve Q: Sweet Baby Ray · 8 PAX WARMUP: SSH, Cherry Pickers, Windmill, down dog, honey mooners, the lizard stretch. Mosey to ROTC building and everyone grabbed a Cindy then mosey back to the flag. THE THANG: Hero WOD for my father in law Steve. He is… RING OF FIRE · WED SEP 23 If You Can't Do It, Don't Q It Q: Splinter · 5 PAX Well, the Site Q (YHC) has been doing a slack job recently and figure out I didn't have a Q for this morning so I decided to take it on. I'm a be believer in "If you can't do it, don't Q it" so given my current set of… RING OF FIRE · MON SEP 21 Bells, Bags, and Burpees Q: Retiree · 8 PAX WARMUP: stretching, washers, grass pickup, iron cross THE THANG: 400 m run with weight, 30 lateral burpees, 30 lunges each leg, 30 kettle bell swings, rinse and repeat going down to 10 reps and back up again for extra… RING OF FIRE · SAT SEP 19 2nd Annual F3 The Fort 9/11 Memorial Stair Climb 8 PAX 9/11/2001 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day. This was the 25th anniversary of that horrible day. 110 stories /… RING OF FIRE · WED SEP 16 Track Work Q: Pocahontas · 9 PAX WARMUP: Yes THE THANG: We ran the track for 30-35 minutes. Every 3 minutes we stopped for 10x pushups or 10x squats or 10x lunges MARY: Yes ANNOUNCEMENTS: Yes. 4.01k reindeer run COT: Prayers and praises RING OF FIRE · WED SEP 9 MP version of ROF Q: Ruby Slippers · 6 PAX It was King of the Ring at ROF this morning. Instead of creating a workout that favored my strengths, went in the opposite direction and thought about the AO that kicks my butt every time, MP. Instead of running with… RING OF FIRE · MON SEP 7 Honoring The Charleston 9 Q: Ruby Slippers · 5 PAX A Monday evening, June 18th in Charleston. Somebody called in a trash fire behind a furniture warehouse on Savannah Highway. The kind of call a company runs, clears, and forgets about by supper. By the time crews got… RING OF FIRE · WED SEP 2 Lotsa Lotsa Laps Q: Shield · 9 PAX WARMUP: SSH, IMPERIAL WALKERS, PIGEON STRETCHING,DOWNWARD DOG,HONEYMOONERS, MOUNTAIN CLIMBERS THE THANG: 100 FLUTTERS, 75 SSH, 50 MERKINS, 40 SQUATS, 30 SHOULDER TAPS, 25 LBC'S ,15 BOMBJACKS, 10 CDD AND 5 PULLUPS. AFTER… RING OF FIRE · WED AUG 26 Four Corners Of Hell Q: Rumbling Bald · 6 PAX WARMUP: SSH, IW, HW, Windmill, MNC, Broga THE THANG: Four Corners Ladder starting with 40 reps each, decreasing by 10 each round. After reaching bottom of ladder, each subsequent round is reps of 10. 1. Squats 2… RING OF FIRE · MON AUG 24 Officer James “Capoot” workout Q: Keith Crockett · 7 PAX WARMUP: SSH Imperials Hilbilly Moroccan Night Clubs THE THANG: We were there to honor Officer James Capoot. of the Vallejo Police Department, who died Nov. 17, 2011, in the line of duty while chasing after an armed man… RING OF FIRE · WED AUG 19 Hot Potato Q: HarryCarry · 7 PAX Started with a short run then: Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, peter parkers, plank stretches. Thang1: burpee relay: 5 burpees, run, 5 burpees, run, 5 burpees run, plank for six… RING OF FIRE · MON AUG 17 US Navy SEAL Feeks Q: HarryCarry · 7 PAX Began with a short run Warmup: SSH, Windmills, Imp Walkers, low slow squats, peter parkers, plank stretches. Thang1: Bobby-Bears: do 5 bobby hurleys, bear crawl to next light pole, repeat for a total of three… RING OF FIRE · WED AUG 12 Smokin Cindy Beatdown Q: Cohiba · 7 PAX Warm-Up: SSH – 25 IC Imperial Walkers – 15 IC Moroccan NC – 15 IC Windmills - 10 IC Strawberry Pickers - 10 IC Cheese Shredder The Thang: 1. Dora: Partner up. One works, one runs 50 yards and back. Switch. Exercises… RING OF FIRE · MON AUG 10 The Chad (Bleacher Edition) Q: Grout · 11 PAX WARMUP: 1 lap on track. 10 Seal Jacks, 10 Hill Billy Walkers, Plank THE THANG: STARTING SIDE 💪 10 Merkins ⬆️ Climb the stadium stairs ⬇️ Descend 🏟️ Work your way across the ENTIRE STADIUM — UP & DOWN every section Once… RING OF FIRE · WED AUG 5 Return to Cinder Q: Bam Bam · 6 PAX WARMUP: Moroccan Night Club, Imperial Walkers, Windmill, Strawberry Pickers, SSH THE THANG: Squats, Cinder swings, Reverse Lunges, Curls, Merkins, Over Head Press, Flutters, Simba's, Plank Pull Through, Burpee's, Plank… RING OF FIRE · MON AUG 3 Merkins and Farmers Q: Kaiser · 5 PAX WARMUP: call out to Staff Sgt Michael Swinton…who died in the conflict with Iran in July. SSH, stretching, overhead claps THE THANG: irkins, derkins, and dips on bench 20 reps each then run loop x 5, overhead press 15… RING OF FIRE · WED JUL 29 Blast from the Past with Cash Q: Splinter · 6 PAX Well, YHC was thoroughly unprepared for this today. I failed to secure a Q and then got distracted taking the trash out that I forgot the flag too. At least when I realized I didn't have a Q on schedule, I thought I'd…