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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.

202 backblasts

THE HIVE · FRI MAY 15 Smokin Kettlebell Beatdown Q: Cohiba · 13 PAX Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC Mosey around parking lot The Thang: 1. Ladder Start at 5 reps, add +5 each round until 20, then work back down. Exercises: KB… THE HIVE · FRI MAY 8 Q-school and the 3 C’s Q: Cyclops · 4 PAX WARMUP: windmills, imperial and hillbilly walkers, planks, shoulder taps and mountain climbers all in cadence. Throw in some seal jacks in cadence too. THE THANG: 3 C’s of q school - corners, chalk and cardboard. 4… THE HIVE · FRI MAY 1 ABC 123 Q: Deep Dish · 8 PAX {'type': 'rich_text', 'elements': [{'type': 'rich_text_section', 'elements': [{'type': 'text', 'text': 'WARMUP:', 'style': {'bold': True, 'italic': False}}, {'type': 'text', 'text': ' '}, {'type': 'text', 'text': 'did… THE HIVE · FRI APR 24 Complex Q: Band Camp · 20 PAX · +2 FNG WARMUP: Of course! Halo, around the world, single leg deadlift with the kettlebell a bit after some standard stuff without the bell (SSH,IW,HW) and yoga to make Coaster groan. THE THANG: Humane Burpee Clean, Reverse… THE HIVE · FRI APR 17 Monkey King on Tires at Hive Q: Suplex · 4 PAX WARMUP: usually stuff THE THANG: All 1 group: ONE BELL 1-2-3-4-5-4-3-2-1 Swing Am.Swing Goblet squat Thruster Set/Deadlift Deadlift to High Pull Set for # breaths = # reps just finished Take a lap… end by Tires. Split… THE HIVE · FRI APR 3 Walk Through John 19 Q: Drop Thrill · 5 PAX THE THANG: Today is Good Friday and we covered a good bit of John 19 and The Passion. Each station is a count of 33 and we worked our way up and down the ladder with passages from John 19 along with these exercises… THE HIVE · FRI MAR 27 Baseball and Boston music Q: Liberty Bibberty · 9 PAX WARMUP: SSH Arm circles Michael Phelps Low slow squats Catchers Broga THE THANG: Farmer carry to parking lot Planks with sandbag drag 2x Stations and Exercises (Baseball-Themed): • Home Plate – “Batter Up Swings”… THE HIVE · FRI MAR 20 Backblast! Big Bertha visits the Hive Q: Suplex · 14 PAX WARMUP: the usual suspects THE THANG: Thang#1: muzac 1. https://youtu.be/FNxGcVVkheA?si=66YM98r8lt2Q4uUY-69 by cody parks & dirty south (~4 min): prisoner bell Squats-AMRAP during instrumental, Fig-8’s during lyrics,…… THE HIVE · FRI MAR 13 Backblast! Upper Body Bell Blitz Q: Pocahontas · 10 PAX WARMUP: SSH, MNC, Merkins, Mtn Climbers THE THANG: 12 min AMRAP: 10 thrusters, 10 bent over rows, 10 pushups, 20 russian twists. Farmer carry around parking lot. 10 min EMOM: kb chest press, kb high pulls, kb curls, Kb… THE HIVE · FRI MAR 6 Backblast! 2026.10 The Hive Q: Tesh · 16 PAX The Longest Ladder 5 burpees or 2 55# manmakers at the baseline. Snatch squat at each rung on 1st ladder Two high pulls on the 2nd THE HIVE · FRI FEB 27 Backblast! Ladder Workout Q: Bam Bam · 7 PAX WARMUP: Merkins, Windmills, Moroccan Night Club, Cherry Picks THE THANG: 10 Reps each Ladder Workout K-BELL Swings, Goblet Squats, Over head press, Calf Raises, Curls, Lungs (L+R), Plank Pull Though (L+R), Sumo Squat… THE HIVE · FRI FEB 20 Backblast! Dora, Dora Q: Cyclops · 6 PAX WARMUP: Yes - Windmills, squats, Imperial & Hillbilly Walkers THE THANG: Dora with a partner - forwards and backwards 50 - goblet squats 100 - curls 150 - swings 150 - swings 100 - curls 50 - squats 4 corners - 5-10-15… THE HIVE · FRI FEB 13 Backblast! Sky Rockets (Not) In Sight - Good Morni Q: Pauly D · 9 PAX WARMUP: Cherry Pickers / OH kb march / Plank / L&R Plank THE THANG: 5 sets of the circuit Kb pull through x20 Kb pullovers x20 Plank pull through x20 Devil halos x10 Curls x10 Goblet squats x20 Alternate single rows x10… THE HIVE · FRI FEB 6 Backblast! Omplex Q: Goose · 8 PAX · +1 FNG No warmup needed; got right to work!! 5 Different Complexes for 8 Minute AMRAP 5-5-5-5 - All single arm then switch 5 Rows 5 Deadlifts 5 Swings 5 Reverse Lunges 4-6-8-10 4 Pullovers 6 Halos 8 Alternating Swings 10… THE HIVE · FRI JAN 30 Backblast! Latter Workout Q: Bam Bam · 8 PAX WARMUP: Side straddle hops, cherry pickers, windmill, hamsting stretch THE THANG: 10X Each Exercise: K-Bell swings, goblet squats American K-Bell Swings, Calf Raises, Curls, Lungs L+R, Plank pull throughs, Sumo squat… THE HIVE · FRI JAN 23 Backblast! Death by the bell Q: Pocahontas · 6 PAX WARMUP: SSH, windmills, cherry pickers, merkins THE THANG: Hill run, 3 rounds OYO 30 kb swings 20 goblet squats 10 merkins. 3 rounds OYO 25 kb swings 10 thrusters 20 min climbers. 3 rounds OYO 30 kb swings 15 curls 15… THE HIVE · FRI JAN 16 Backblast! MILGA does the Hive Q: Birdcage · 9 PAX Noticeably absent was Deep Dish - partner sit ups, farmer carries, back to back passes - 5 rounds of 10 curls, 10 tri, 10 swings lots of mumberchatter, yall should incorporate more f2 into life. its not just about… THE HIVE · FRI JAN 9 Backblast! What she said Q: darkhelmet · 13 PAX WARMUP: THE THANG: 10+3 got Hived as I visited the DMZ and gave a KB lesson. - JCruise , Cherry Pie , and Time Machine rucked it out. I believe that most of the world’s problems got solved, but as capitalists, you'll… THE HIVE · FRI JAN 2 Backblast! Deep Dish 1 year anniversary beatdown Q: Deep Dish · 12 PAX WARMUP: yes THE THANG: First set: 5 rounds: Single arm 3 cleans, 3 overhead press, 3 front rack squat in one complex. Switch arms. Suitcase carry between each round. Repeat 5x Second set: Partner up at bottom of hill… THE HIVE · DEC 19, 2025 Backblast! Compound Kettle Bell Q: BearGryllz · 10 PAX WARMUP: Tick-tock torso twist, right in 3cadence, Walkout merkins in 5cadence, Tick-tock torso twist, left in 3cadence, Moroccan nightclub in 3cadence, Monkey humpers in 3cadence, Inchworm to squats in 7 cadence. THE… THE HIVE · DEC 12, 2025 Backblast! Where is DeepDish?? Q: 3D · 9 PAX WARMUP: ssh, imp walkers, hillbilly walkers, windmills, cherry pickers, down dog, walk dogs, honeymooner THE THANG: 10 reps. Goal 8 sets. We got 4 Halo Squat Clean and Press ea side Ballistic row ea side Curls ea side… THE HIVE · DEC 5, 2025 Backblast! EMOMS in the rain Q: Slapshot · 3 PAX Mosey to pavillion SSH Windmills Seal Jacks MNC Mountain climbers Stretch 3 10 minute EMOMS with a 3 minute rest in between Emom 1 10 merkins w/bell 15 Squats EMom 2 10 curls 5 each arm 10 Tri extensions Calf raises… THE HIVE · NOV 21, 2025 Backblast! Lazy Susan Kettlebell Buffet at the Hiv Q: Half Shell · 7 PAX WARMUP: Mountain climbers, Imperial walkers, Arm circles. Brief mozy around the parking lot. THE THANG: All Pax grab their kettlebell and form a line on the same pavement seam at COT. Left arm touching the person next… THE HIVE · NOV 14, 2025 Backblast! Improvise and Adapt Q: Deep Dish · 6 PAX WARMUP: THE THANG: we improvised MARY: ANNOUNCEMENTS: COT: