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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.

278 backblasts

SNAKE PIT · OCT 21, 2025 Backblast! 4 Corners Weinke border W/ MOT Q: Boogie Nights · 4 PAX WARMUP: SSH/IW/HW/Moroccan/baby arm circles. Ran a lap around parking lot to get the blood flowing. THE THANG: 4 corners. Weinkes at each corner. 3 exercises per corner. Increasing reps 10/15/20/25. MOT to next corner… SNAKE PIT · OCT 14, 2025 Backblast! La Serpiente ? y el Pilón Q: Sofrito · 3 PAX Shared and along with Injuries WARMUP: 20 Low Slow Squats 10 Wind :dash: Mills 10 Moroccan Night Club 10 Imperial Walkers 10 Hillbilly Walkers 10 Slow Kettlebell Swings THE THANG: 3 Circuits of 9 Rounds Each 1st… SNAKE PIT · OCT 7, 2025 Backblast! Ode to Nairobi Q: Poppins · 5 PAX WARMUP: usuals THE THANG: started off by discussing the brief history of our connection with F3 Nairobi and Safari (Phelix), shared the mission of bringing clean water to Homabay Africa, Safaris home and how it was… SNAKE PIT · SEP 30, 2025 Backblast! KB Complex Q: Goose · 8 PAX WARMUP: Grandpa Jacks SSH Windmills THE THANG: Each of the following rounds were performed AMRAP style for 9 minutes 5-5-5-5 - All single arm then switch 5 Rows 5 Deadlifts 5 Swings 5 Reverse Lunges 4-6-8-10 4 Pullovers… SNAKE PIT · SEP 23, 2025 Backblast! Bad ideas proliferated Q: Band Camp · 6 PAX WARMUP: yes THE THANG: stupid: Barbarian Clean and Press 5 reps for 8 rounds Farmers Carry between rounds 50 Swings 40 Goblet Squats 30 Merkins 20 Jumps Squats 10 Man makers 2 Single Arm Swings 2 Snatch with a press 2… SNAKE PIT · SEP 16, 2025 Backblast! Tabata is a malt liquor Q: Cake Boss · 4 PAX Being on Q is an honor! Take it seriously and be prepared! WARMUP: Dynamic warm up moving around parking lot holding KB in air stops including: Hillbilly Walkers Low slow squats Imperial Walkers Moracan night clubs Sumo… SNAKE PIT · SEP 9, 2025 Backblast! Upper/Core with KB Q: Vuvuzela · 6 PAX WARMUP: SSH, Arm Circles, Windmills, Merkins, Shoulder Taps, Plank THE THANG: Four blocks, the first three blocks are 8 minutes each with 4 exercises AMRAP. Last block has 2 exercises EMON style. Block 1: KB Overhead… SNAKE PIT · SEP 2, 2025 Backblast! The hammer of Thor Q: Shady · 4 PAX WARMUP: We got the party started with SSH, windmills, cherry pickers, low slow squats, merkins, and some stretching (hamstring and back). THE THANG: Today was pretty straight forward and kudos to the avenger Thor for… SNAKE PIT · AUG 26, 2025 Backblast! 10 for 9 rounds and three stoic lessons Q: Cyclops · 11 PAX WARMUP: quick jog to the fire hydrant and back to the bells for warm up - all exercises I/C Windmills Cherry Pickers Imperial walkers Hillbilly walkers Moroccan night clubs Low slow squats Hold people’s chair w/ MNC’s… SNAKE PIT · AUG 19, 2025 Backblast! Smokin Ladder Q: Cohiba · 3 PAX Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC The Thang: 1. Snake Pit Ladders Start at 5 reps, add +5 each round until 25, then work back down. Exercises: KB Swings Goblet… SNAKE PIT · AUG 12, 2025 Backblast! No breeze in the Pit Q: Kermit · 6 PAX Arrived at the Snake Pit at 0505hrs to a steady down pour of rain. Noticed that a couple of vehicles were unoccupied, but a couple of vehicles still had PAX sitting inside, most likely contemplating how they got in this… SNAKE PIT · AUG 5, 2025 Backblast! Kettlebells in the rain Q: Fishstix · 2 PAX WARMUP: SSH, THE THANG: 3 different sets of crossbody pulls, lunges, chest press, goblet squats, overhead press, 3 types of calf raises MARY: ANNOUNCEMENTS: COT: SNAKE PIT · JUL 29, 2025 Backblast! 10x10 Board of Pain Q: Deep Dish · 2 PAX WARMUP: SSH, windmill, merkins, mosey THE THANG: 10 rounds, 10 reps of each exercise: - 1 hand KB swing - Clean and jerk - Thruster - Tricep extension - Curls Farmers carry to end of parking lot. Repeat x10 If anyone… SNAKE PIT · JUL 22, 2025 Backblast! Failure Featured Q: Clickbait · 4 PAX WARMUP: Cherry Pickers, Moroccan Night Club, Toy Soldiers THE THANG: Overhead Press, Goblet Lunges, American Hammer, Suitcase Lunges, Sit Up Press, Overhead Carry MARY: ANNOUNCEMENTS: COT: SNAKE PIT · JUL 15, 2025 Backblast! Descending Ladder Sweatfest Q: Grout · 7 PAX WARMUP: 20 SSH, 10 Imperial Walkers, 10 Morrocan Nightclubs THE THANG: Round 1: 5 Man Makers 15 Flutters 15 Skull Crushers 15 Swings 15 Curls 20 Bent Rows 20 Lunges 20 Chest Press 20 Squats 25 Overhead Press Run 50… SNAKE PIT · JUL 8, 2025 Backblast! KB DORA Q: 63 Bravo · 5 PAX WARMUP: Moroccan Night Club, Windmill, Cherry Pickers THE THANG: Clean & Press, Lunges, Goblet Squats, Overhead Press, American Hammer, Nur, Deadlift, Merkins, Overhead Carry, One Arm Row, Farmers Carry MARY: LBC… SNAKE PIT · JUL 1, 2025 Backblast! We need tribute Q: 38 Special · 7 PAX WARMUP: quick mosey, SSH, and windmills Mumblechatter was strong during the warmup, one might say distracting, so we cut that short to get to lifting THE THANG: in each of four corners exercises were laid out for rounds… SNAKE PIT · JUN 24, 2025 Backblast! ShovelFlag handoff at the Pit Q: Kielbasa · 16 PAX Board of pain 20 reps each exercise. Run the aisle between exercises. KB swings Shoulder press Skull crushers Curls Squats Big boy sit-ups SNAKE PIT · JUN 17, 2025 Backblast! Rose Infested Snake Pit Q: Rosie · 10 PAX WARMUP: SSH, Merkins, Windmill, Cherry Pickers, Out of sync Hillbilly walkers THE THANG: 1 man performs 10 sandbag tosses, while the remaining PAX rotate between stations of Goblet squats, Single Arm Rows, Romanian… SNAKE PIT · JUN 10, 2025 Backblast! Kettlebell Ladder Q: 63 Bravo · 7 PAX · +1 FNG WARMUP: Moroccan Night Club, Windmill, Cherry Picker THE THANG: Lunges, American Hammer, Tricep Extension, Goblet Squats- Overhead Carry, Clean & Press, KB swing, One-arm row - Nur, calf raises, Deadlift, KB Merkins… SNAKE PIT · JUN 3, 2025 Backblast! Enjoy the truck btches Q: Birdcage · 8 PAX Emptied the truck of all landscaping blocks and carried all plus KBs on a supposed trip around the school but we turned back cause Birdcage way underestimated how long it would take. SNAKE PIT · MAY 27, 2025 Backblast! Tabata at the Pit Q: Slapshot · 3 PAX Warmed up and tried to stay dry ish. 25 SSH 5 windmills 15 IW 15 MNC 15 HW The Tabata 4x4 30 seconds on 10 seconds off Alternating merkins with bell Right arm shoulder press Chest press Left arm shoulder press Rest… SNAKE PIT · MAY 20, 2025 Backblast! Secret Service Social Security Q: Suplex · 8 PAX WARMUP: ImpWalkers, ChPickers, SSH, Windmills, Bro(Y)oga THE THANG: 1. Modified Secret Service Snatch Test. 1. Bell weight/ Required Reps / Time limit 1. 50 / 200 / 10:00 2. 45/ 222 / 11:06 3. 40 / 250 / 12:30 4. 35 /… SNAKE PIT · MAY 13, 2025 Backblast! 2 is enough Q: 3D · 2 PAX We rucked. That is all. WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: