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F3 THE FORT
From the gloom

backblasts

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

572 backblasts mention “Mark Nestel”

CURRAHEE · APR 8, 2025 Backblast! Dime Bag Q: JWOW · 6 PAX We rucked over to the ear wax factory for some 7s with man makers and swings. Rucked back to COT. Jwow ALCATRAZ · APR 5, 2025 Backblast! Cuomo Murder Bunnied the PAX Q: Cuomo · 6 PAX WARMUP: murder bunnies THE THANG: Cindy’s then Cindy’s MARY: had no mercy on us ANNOUNCEMENTS: fast 5 COT: SLOW BURN · APR 4, 2025 Backblast! Stations of the Cross Q: Twister · 10 PAX WARMUP: No warm up THE THANG: The assembled PAX executed 14 different excercises while the appropriate scripture was read at each station. Sadly the Winke was taken by spitz to read at quiet time during school MARY: :05… CLYDESDALES · APR 2, 2025 Backblast! Fast 5k Training Q: Fishstix · 10 PAX Lap around old Kingsley and back to the school. Hill repeats. To the front entrance. Fast lap around the car pickup line, recovery lap, rinse and repeat. Mosey to main lot. Sprints between the light poles. Rinse and… CURRAHEE · APR 1, 2025 Backblast! Back to the Ruck Q: Grassy Knoll · 5 PAX WARMUP: Intro, disclaimer and we are off. Walked to the back lot for the first warmup. Rucks on for 15 reps of MNC, Micheal Phelps and circles. Then we head around to the Amphitheater. More warm ups with rucks off. 15… THE ARMORY · MAR 31, 2025 Backblast! Russian Hammers not welcome at Armory Q: Kermit · 5 PAX WARMUP: 25 SSH IC 10 LSS IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 10 Cherry Pickers IC 10 MNCs IC Yoga THE THANG: 4 Rounds of Supersets ROUND 1: 3 sets Alternate Clean & Squat - 10 reps Overhead Press - 8 each… THE HIVE · MAR 28, 2025 Backblast! 1 Minute Closer to Death Q: Gary Fike · 10 PAX WARMUP: windmill x10, cherry picker x 10 THE THANG: This may or may not be accurate. Overhead carry KB 1st Station 10 burpees 25 90/45 25 chest to back pullover 25 Curls 25 lunge with pass through Overhead Carry 2nd… THE RANCH · MAR 27, 2025 Backblast! Counting Down from 100 Q: Old Bay · 16 PAX WARMUP: Quick COP warm-up with Imperial Walkers, Seal Jacks, and Hill Billy Walkers. THE THANG: Mosey down to oval loop in front of Springfield Middle. Near school entrance we started with a 100 reps of an exercise. We… CURRAHEE · MAR 25, 2025 Backblast! 1776 Workout: I’m not a professional, b Q: Sugarbug · 5 PAX WARMUP: Forgot this… THE THANG: 2 laps around small lot loop 17 Ruck Overhead Squats 2 laps around small lot loop 76 Ruck Pull Through 2 laps around small lot loop 17 Ruck Overhead Squats 2 laps around small lot loop 76… THE COACH'S BOX · MAR 20, 2025 Backblast! Charon’s Galley 2.0 / our Role as dads Q: Suplex · 6 PAX WARMUP: SSH, cherry pickers, Merkins THE THANG: MOT #1: Charon’s Galley (4 pax) Alt at each 50 yard increment for Pain Station MOT #2: Other Pax…. Farmer’s Carry 2 Cindies Stations (@ each 50 yard swap) S.1: Tower of… CLYDESDALES · MAR 19, 2025 Backblast! Run to the Hills! 11 PAX WARM UP: We are waiting it to happen THE THANG: Some ran, some rucked. Some decided to run trails too. Those who ran - 4.6 mile course. Down Munn to Harris, L on Harris, L on McCammons, L on White/160, L on Jackson, R… CURRAHEE · MAR 18, 2025 Backblast! Ass Kicking April Kickstart Q: Esso · 14 PAX WARMUP: 20 Squats buy-in THE THANG: Ruck to Walmart parking lot with pain stations along the way: - Incline merkins - Squats - T planks - Merkins - Dips MARY: Yes MAR 14, 2025 Backblast! Gotta have Stones Q: Fishstix · 11 PAX 11 @ Stockade, warm-up lap around the parking lot. Circle up for warm-up exercises. Partnered up for some sidewalk shuffle, bear crawls, and lunges. Dora with a boulder (Curls, Bent-over rows, overhead press) +… THE HIVE · MAR 14, 2025 Backblast! 2025 - SLT Disruption Q: Band Camp · 79 PAX WARMUP: full crew in cadence 65ish SSH for the 65 dudes that were in the circle Imperial Walkers Hillbilly Walkers Peter Parker Split to boot camp and kettlebells THE THANG: Bootcamp: - Buy-in: 20 bomb jacks, 20 donkey… KITCHEN SINK · MAR 12, 2025 Backblast! Strength in Motion, Buckets of Pain and Q: Jeremy Holt - · 9 PAX Pre-Workout Prep Pulled into the gloom at 4:45 AM—silent, still, and completely void of movement. With no one in sight, I set up three lanes with four stations each: • Cone 1: 5-gallon buckets filled with bricks for… THE ARMORY · MAR 10, 2025 Backblast! Overtones Q: Band Camp · 8 PAX WARMUP: around the world good morning some fake yoga THE THANG: Barbarian to Press 8 reps for 5 rounds in between rounds: 1. bear crawl - lunge walk back 2. crawl bear - reverse lunge walk back 3. bear crawl w/ bell … ALCATRAZ · MAR 8, 2025 Backblast! Bring Your Wife to F3 Day Q: Senator Tressel · 14 PAX WARMUP: Shady led the Pax out of Runde Park to the circle at the end of Windward Drive for windmills, cherry pickers, yoga type back stretches,Peter Parkers and Parker Peters. The Pax then ran back to Runde and met up… SLOW BURN · MAR 7, 2025 Backblast! Hold on to your balls Q: Anchorman · 7 PAX Everybody issued a soccer ball to keep for the duration. Run with ball. Then hop with ball between ankles past all the fit freaks of f45. Circle up w the usual, but make sure you include your ball. Take a break and… KITCHEN SINK · MAR 5, 2025 Backblast! Pillars of Pain - Part II Q: Fishstix · 9 PAX No warm-ups, straight to the pillars. Partner exercise. Partner 1 started at Pillar 1 (Squat Thrusters), Partner 2 started at Pillar 17 ( Bent over Rows). Reps = Pillar #. Once Partner 2 completes reps, flip flops with… SWEEP THE LEG · MAR 3, 2025 Backblast! Simple but painful Q: Vuvuzela · 11 PAX Run to the school back entrance but first male 2 stops for merkins. The thang: 10 light poles. 1st light pole is for 5 burpees, run to second pole and do 27 squats and 27 merkins. Back to first pole and repeat 5… FEB 28, 2025 Backblast! 4 Corners of Arms & Abs Q: Splinter · 5 PAX WARMUP: Obligitory SSH, Windmills and Imperial Walkers THE THANG: 3 rounds of 4 corners. Mode of transport between each was decided on the fly. After a round, run a lap around the parking lot. 90 of AMRAP at each… FEB 27, 2025 Backblast! Around The Fort to Return The Pond to I Q: maximus · 14 PAX WARMUP: Skip to the Thang. THE THANG: In an effort to return Minnow Pond to its roots, we ran, stopped for exercises, ran, stopped for exercises, repeat. I will write the stop then the qty & category of exercises. Fort… FEB 26, 2025 Backblast! Clyde Glides Q: Cobra Kai · 20 PAX WARMUP: THE THANG: MARY: ANNOUNCEMENTS: Convergence(s), Bot send-off, Clydesdales is moving! New locatio: FMHS by football stadium COT: Prayers & praise circle, group prayer over Basso’s Mission Trip to Guatemala :pray: CLYDESDALES · FEB 26, 2025 Backblast! Clyde’s Glide Q: Cobra Kai · 18 PAX WARMUP: THE THANG: MARY: ANNOUNCEMENTS: Convergence(s) COT: prayers for Bass-O mission trip :pray: