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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.

572 backblasts mention “Cohiba”

MAY 19, 2025 Backblast! Smokin Workout on 2 Honored Soldiers Q: Cohiba · 4 PAX Read about the 2 fallen soldiers Bradley and Bell, then stated the F3 Mission and 5 Core Principles. WARMUP: SSH, Windmill, Imperial Walkers, Moroccan NC, Strawberry Pickers THE THANG: Workout 1: Dedicated to Bradley: 3… SLOW BURN · MAY 16, 2025 Backblast! 21 reps X 10 Q: Boogie Nights · 12 PAX WARMUP: Missy around Lowe’s W/ SSH, cherry pickers, windmills THE THANG: 10 stations of 21 reps. 5 coupons jumped out of the back of my truck to get involved MARY: pax’s count ANNOUNCEMENTS: lawn care, cannoli run, read… COLOSSEUM · MAY 13, 2025 Backblast! Showed up from the shadows Q: Greg Shoney · 7 PAX WARMUP: pain THE THANG: pain MARY: & more pain ANNOUNCEMENTS: COT: COLOSSEUM · MAY 6, 2025 Backblast! Fire At The Colosseum Q: Cohiba · 3 PAX WARMUP: Mosey to small parking lot at entrance, then SSH, Windmill, Imperial Walkers, Moroccan NC, and Strawberry Pickers and Mosey back to blue benches THE THANG: At blue benches, we did 3 Rounds of Merkins, Incline… THE HIVE · MAY 2, 2025 Backblast! Do Overs Q: Keith Crockett · 13 PAX WARMUP: SSH Windmill Merkins Peter Parker’s THE THANG: Do Overs I created the MXC - Most Extreme Elimination Challenge. Form teams of 3. Split work among the team. Complete Groups I and II separately. In between sets in… KITCHEN SINK · APR 30, 2025 Backblast! BOP Kitchen Sink Style 11 PAX Brought a BOP to the Kitchen Sink. WARMUP: Not enough time for a standard warmup. Warmup was reviewing the list of exercises on the BOP as there were some combo exercises , PAX performed 2-3 reps to ensure they… SWEEP THE LEG · APR 28, 2025 Backblast! AKA at STL Q: Skipper · 16 PAX THE THANG: - Warmup run to GHES parking lot at the top of Dave Gibson. Round of Mary as we wait for the 6 - Run to access road at the back of the school for a “light pole” workout - Round 1: 5 burpees at the first pole… THE YARD · APR 19, 2025 Backblast! Ass Kicking April - Yard Q: The Pirate · 11 PAX WARMUP: Mosey to warmup - SSH, windmill, imperial walker, cherry picker, hillbilly walker, Moroccan nightclub, merkins, calf raises. THE THANG: Mosey to parking lot with track to complete 7 of diamonds - 4 laps around… APR 18, 2025 Backblast! Ass kickings only Q: Barkley · 15 PAX WARMUP: Windmills, SSH, Low Slow Squats THE THANG: 4-corners 5–10-15-20-25 Merkins, Squats, LBC’s, HTH 5-10-15 Wide arm merkins, lunges, V-ups, Big boys Mosey from COT to behind Oriley’s and participate in 11’s on the… THE COACH'S BOX · APR 17, 2025 Backblast! A girl named Cindie Q: 3D · 10 PAX Everyone grabbed a Cindie. MurderBunny 10 yds 20 curls. Repeat. Lunge with torso twist back 10yds and bent over double arm row. Repeat. Start over with Murder Bunnies again. Ended with some Mary. BUSHWOOD · APR 16, 2025 Backblast! AKA Birthday Q: Time Machine · 11 PAX WARMUP: Quick disclaimer as we watched the guest of honor roll up at exactly 5:15. Started with 15IW, 5 Slow Windmills and 53 SSH THE THANG: Mosey to the top of the hill, did a long set of 7’s with Iron Mike’s at the… SEABISCUIT · APR 15, 2025 Backblast! Sea Biscuit Q: Tiller · 10 PAX WARMUP: N/A THE THANG: running from 1500 Fort Mill Pkwy down Holbrook Rd to Old springs rd, and back up Holbrook to COT 4.5 miles MARY: ANNOUNCEMENTS: next location for ass kicken APRIL COT: PRAY and praise THE ARMORY · APR 14, 2025 Backblast! Get The Work Done - KB Style Q: maximus · 24 PAX WARMUP: Run the loop then more of the typical hits: Windmill, SSH, Merkins, Low Slow Squats. THE THANG: Hoist your bell overhead and move to the far parking lot. For this round, the exercises would be performed with the… TRAINING GROUND · APR 13, 2025 Backblast! Zipper games (not what you think) Q: Farmers Only · 8 PAX WARMUP: Load up with weight vest, 3 40lb sandbags and one 60lb THE THANG: The Whiteville park zipper game. Split into two groups starting at Spring and Leroy. Group one with sandbags went left for a .3 mile loop to hill… 6@6 · APR 12, 2025 Backblast! AKA hills and running Q: Shady · 13 PAX WARMUP: nah THE THANG: trail runners hit the trail. Path for runner was down Munn, into the school, ran all the way out the back by the pull up bars. Then down Harris and up Jackson. Then either to Massey or through WEP… SLOW BURN · APR 11, 2025 Backblast! SlowBurn with a Kick in the A…. Q: Cake Boss · 21 PAX WARMUP: Dynamic warm up around Lowe’s stopping along way to circle up and exercise Crowd pleaser was the duck walks in honor of Retiree THE THANG: The accumulator 10 exercises starting with one rep Moving to next… LAZARUS · APR 10, 2025 Backblast! Lazarus Q: Tiller · 12 PAX WARMUP: 10 side straddle hops 10 slow low squats 10 windmills THE THANG: started running in parking lot moving towards Red Stone theatre, Dosie Dough on left side then right side Dosie Dough. Running for a quarter mile… RING OF FIRE · APR 9, 2025 Backblast! AKA - Board of Pain 2025 Q: Band Camp · 12 PAX The [vintage] Challenge: - Burpees – 100 (Ruby Slippers 0, Slash 7) - Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out) - Ski Abs – 100 (Barry Manilow started) - Merkins – 100 - Deep Squats – 100… COLOSSEUM · APR 8, 2025 Backblast! Pyramid of Pain Q: Poppins · 20 PAX Quick disclaimer And warmup 5 windmills, 10 IW/10MNC Mosey to behind school on bball courts where the pyramid of pain was set up 5 stations, 4 corners and 1 in middle Partner up ( work is completed together) Each of the… AMERICAN JACKAL · APR 7, 2025 Backblast! A little B-ball practice at the America Q: Brawny - The Fort · 16 PAX · +2 FNG WARMUP: 10 Moroccan Nightclubs, 10 Windmills, 10 Strawberry Pickers THE THANG: Line touches on the b-ball courts while partner practices grabbing rebounds (I.e. jumps) switch positions when partner returns from line… THE FORT · APR 5, 2025 Backblast! AKA - the tour continues Q: Cyclops · 7 PAX WARMUP: Mosey to the swing & do an exercise In c cadence all the way around the park - 9 stations, 9 exercises - .6 miles. Warmup complete THE THANG: At the hill behind the restroom building - 10 squats at the bottom… THE HIVE · APR 4, 2025 Backblast! Kettlebells: The Great American Pastime Q: Half Shell · 11 PAX WARMUP: mountain climbers, overhead claps, merkins, CDDs THE THANG: Mozy to the adjacent parking lot where bases and cones were setup to form a baseball field. (Happy Hour’s and my son play on the same baseball team)… APR 3, 2025 Backblast! Complex Math Q: Fishstix · 16 PAX 16 at Minnow Pond for a test of speed and math skilz. Simple loop around town, four stops Stop 1 - COT - Merkins Stop 2 - Pharmacy - LBCs Stop 3 - Parking lot - SSHs Stop 4 - Gazebo - Squats Back to COT for lap 2 Rep… APR 2, 2025 Backblast! QvQ Finals Q: Suplex · 31 PAX QvQvQvQ Suplex Gear Kodak Bootcamp (filling in for Hillian-DR) Socrates Kettlebell Beaker Running with Pain Stations (filling in for Spectre-DR/IR) Socrates won