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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 · MAR 1, 2023 Headspin Testimony Q: Headspin · 8 PAX Slackblast: Headspin Testimony DATE: 2023-03-01 AO: ao-ring-of-fire Q: Headspin PAX: Ruby Slippers Cousin Eddie Shield Rainmaker HarryCarry Saw Dust Kaiser FNGs: 0 COUNT: 8 WARMUP: plank, upward dog, downward dog, peter… RING OF FIRE · FEB 22, 2023 Cinder Fella workout Q: Joe Lyons · 15 PAX Slackblast: Cinder Fella workout DATE: 2023-02-22 AO: ao-ring-of-fire Q: Joe Lyons (F3 Long Duck) PAX: Cousin Eddie HarryCarry Drop Thrill Shield Saw Dust darkhelmet Tesh UHaul Peabody Sprocket Splinter Headspin Ruby… RING OF FIRE · FEB 15, 2023 Slackblast: Q: Straight Up · 7 PAX Slackblast: Bring da toyz! DATE: 2023-02-15 AO: ao-ring-of-fire Q: Straight Up Cousin Eddie PAX: Shield Saw Dust Divac Splinter Headspin FNGs: 0 COUNT: 7 WARMUP: We did a full body warm-up with a focus on the shoulders… RING OF FIRE · FEB 8, 2023 From the transcript Q: Band Camp · 8 PAX Slackblast: From the transcript DATE: 2023-02-08 AO: ao-ring-of-fire Q: Band Camp PAX: darkhelmet Saw Dust Cousin Eddie HarryCarry Straight Up Clickbait Kaiser FNGs: 0 COUNT: 8 WARMUP: selected from: SSH, IW, HW… RING OF FIRE · FEB 1, 2023 Pride is the ultimate jester Q: Esso · 11 PAX Slackblast: Pride is the ultimate jester DATE: 2023-02-01 AO: ao-ring-of-fire Q: Esso PAX: Cousin Eddie Headspin Band Camp SouptoNuts Barkley Drop Thrill Shield Saw Dust trucker Kaiser FNGs: 0 COUNT: 11 WARMUP: The… RING OF FIRE · JAN 25, 2023 Testimony Q: Shield · 14 PAX Slackblast: Testimony DATE: 2023-01-25 AO: ao-ring-of-fire Q: Shield PAX: 38 Special Saw Dust Headspin Grinder HarryCarry Ruby Slippers Cousin Eddie Stair Master Mark Twain Clickbait Kaiser, Gemini FNGs: 0 COUNT: 14… RING OF FIRE · JAN 18, 2023 Progress over Perfection Q: Slapshot · 19 PAX · +4 FNG Slackblast: Progress over Perfection DATE: 2023-01-18 AO: ao-ring-of-fire Q: Slapshot PAX: Saw Dust Spectre Splinter Headspin Kaiser Shield Divac Mark Twain Cousin Eddie Ruby Slippers Clickbait Sasquatch, ATF, Easy A… RING OF FIRE · JAN 11, 2023 Slackblast: 19 PAX Slackblast: Abide in me, and I in you! DATE: 2023-01-11 AO: ao-ring-of-fire Q: Ruby Slippers PAX: Saw Dust Cousin Eddie Slow Roll bodywash Barkley Drop Thrill Shield FunHouse Jekyll HarryCarry Grinder Kaiser darkhelmet… RING OF FIRE · JAN 4, 2023 Slackblast: Q: Spider · 14 PAX · +2 FNG Slackblast: You don’t feel rain when you are putting in the work! DATE: 2023-01-04 AO: ao-ring-of-fire Q: Spider-Man PAX: Cousin Eddie darkhelmet Clickbait Mark Twain Shield Ruby Slippers Headspin Saw Dust Portal Kaiser… RING OF FIRE · DEC 28, 2022 Ring-O-Fire and Ice Q: Kaiser · 25 PAX Slackblast: Ring-O-Fire and Ice DATE: 2022-12-28 AO: ao-ring-of-fire Q: Kaiser Cousin Eddie PAX: Slow Roll Double D Ruby Slippers Slapshot Saw Dust Sugarbug Clickbait Band Camp Grout CakeBoss fishstix Grassy Knoll El… RING OF FIRE · DEC 21, 2022 Kaisers last Hoo-rah Q: Kermit · 8 PAX Slackblast: Kaisers last Hoo-rah DATE: 2022-12-21 AO: ao-ring-of-fire Q: Kermit PAX: Kaiser Clickbait Poppins Shield Saw Dust Drop Thrill, Portal FNGs: 0 COUNT: 8 WARMUP: Mosey to football field, to 50 and back to end… RING OF FIRE · DEC 14, 2022 12 Days of Christmas Q: Poppins · 12 PAX Slackblast: 12 Days of Christmas DATE: 2022-12-14 AO: ao-ring-of-fire Q: Poppins PAX: HarryCarry Ruby Slippers Headspin Saw Dust bodywash Cousin Eddie Shield Badlands Slow Roll Splinter darkhelmet FNGs: 0 COUNT: 12… RING OF FIRE · DEC 7, 2022 Pearl Harbor day Q: trucker · 9 PAX Slackblast: Pearl Harbor day DATE: 2022-12-07 AO: ao-ring-of-fire Q: trucker PAX: HarryCarry Mainframe Kaiser Ruby Slippers bodywash Cyclops, Slow Roll, Shield FNGs: 0 COUNT: 9 WARMUP: 10 of each: windmills, LSS, IW… RING OF FIRE · NOV 30, 2022 Slippery When Wet Q: Cake Boss · 9 PAX Slackblast: Slippery When Wet DATE: 2022-11-30 AO: ao-ring-of-fire Q: CakeBoss PAX: Slow Roll Drop Thrill Kaiser Ruby Slippers HarryCarry Clickbait Saw Dust Mainframe FNGs: 0 COUNT: 9 WARMUP: mosey to School Gym e… RING OF FIRE · NOV 23, 2022 Keep it simple Q: Kaiser · 12 PAX Slackblast: Keep it simple DATE: 2022-11-23 AO: ao-ring-of-fire Q: Kaiser PAX: Sasquatch Saw Dust Maximus SkateOrDie Joe Lyons (F3 Long Duck) Punch List HarryCarry Headspin darkhelmet Straight Up Ruby Slippers FNGs: 0… RING OF FIRE · NOV 16, 2022 SL Challenge Friendly Q: Slapshot · 6 PAX Slackblast: SL Challenge Friendly DATE: 2022-11-16 AO: ao-ring-of-fire Q: Slapshot PAX: Headspin Shield Straight Up Kaiser Slow Roll FNGs: 0 COUNT: 6 WARMUP: Mosey to the track. Did 10 bomb jacks while we waited for the… RING OF FIRE · NOV 9, 2022 Field of dreams Q: Barkley · 10 PAX Slackblast: Field of dreams DATE: 2022-11-09 AO: ao-ring-of-fire Q: Barkley PAX: Shady Kaiser Spider-Man Maximus Straight Up Shield Slow Roll Headspin HarryCarry FNGs: 0 COUNT: 10 WARMUP: THE THANG: MARY: ANNOUNCEMENTS… RING OF FIRE · NOV 2, 2022 Gettin' Cindy Wit It (nah nah nah nah nah nah) Q: Badlands · 16 PAX Slackblast: Gettin' Cindy Wit It (nah nah nah nah nah nah) DATE: 2022-11-02 AO: ao-ring-of-fire Q: Badlands PAX: Grout Poppins Kaiser HarryCarry darkhelmet Straight Up Slow Roll bodywash Shield JWOW Spider-Man Drop… RING OF FIRE · OCT 26, 2022 Head, shoulders, knees and toes Q: Slow Jams · 3 PAX Slackblast: Head, shoulders, knees and toes DATE: 2022-10-26 AO: ao-ring-of-fire Q: Slow Jams PAX: Splinter Slow Roll FNGs: 0 COUNT: 3 WARMUP: mosey with butt kickers and toy soldiers mixed in. 10 count IC SSH… RING OF FIRE · OCT 19, 2022 Tootsie Rolls in a Van Down by the River Q: Band Camp · 8 PAX Slackblast: Tootsie Rolls in a Van Down by the River DATE: 2022-10-19 AO: ao-ring-of-fire Q: Band Camp PAX: italianjob HarryCarry Cubbie Shield Barkley FNGs: 2 Slow Roll, Mark Twain COUNT: 8 WARMUP: SSH, burpee IW, 2… RING OF FIRE · OCT 12, 2022 Slackblast: Q: darkhelmet · 8 PAX Slackblast: RING OF FIRE - 12OCT2022 DATE: 2022-10-12 AO: ao-ring-of-fire Q: darkhelmet PAX: Slapshot Spider-Man HarryCarry Straight Up Splinter trucker Headspin FNGs: 0 COUNT: 8 WARMUP: Not much in the way of warm up… RING OF FIRE · OCT 5, 2022 NaFo Nardo Q: HarryCarry · 10 PAX Slackblast: NaFo Nardo DATE: 2022-10-05 AO: ao-ring-of-fire Q: HarryCarry PAX: Peabody Kaiser Shield Band Camp Barkley Headspin, Peabody, Spiderman, Sawdust, Heisenberg FNGs: 0 COUNT: 10 Mosey run down to Elementary… RING OF FIRE · SEP 28, 2022 The Assembly Line Q: Sasquatch · 10 PAX WARMUP: SSH, front plank, upward dog<>downward dog, dynamic front plank exercises (i.e. plank jacks, Peter parkers, etc), repeat all above until shoulders VERY warm THE THANG: each pax grabs a cinder block and places on… RING OF FIRE · SEP 21, 2022 Back Breaker Q: Kaiser · 9 PAX WARMUP: helmet kept making fun of my warmup exercises so we stopped warming up since he poked the bear…So the pain started early THE THANG: elevens with block swings and Bobby Hurleys, a couple of rounds of pull ups…