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F3 THE FORT
From the gloom

backblasts

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

805 backblasts mention “Fishstix”

COLOSSEUM · JUL 22, 2025 Backblast! Why are we doing this? Q: Crystal Lake · 10 PAX WARMUP: - 10 Moroccan nightclubs - 12 cherry pickers - 10 windmills - 10 low slow squats Mosey, karaoke, stop at curb and do 10 incline merkins on curb in cadence Mosey, karaoke, 10 calf raises on curb in cadence THE… SWEEP THE LEG · JUL 21, 2025 Backblast! 5,4,3,2,1 Bank Run Q: Spectre · 12 PAX WARMUP: THE THANG: Exercises: 1-Burpee 2-Lunges each side 3-Windmill Merkins 4-Penguins each side 5-Peter Parker’s Stops: 5 Banks between STL and Gold Hill Rinse and repeat on the way back MARY: 10 LBC IC ANNOUNCEMENTS… JUL 18, 2025 Backblast! Miyagi's VQ Q: miyagi · 19 PAX WARMUP: Mosey SSH The Windmill Squats Shoulder Taps THE THANG: 3 Total Rounds of Suicide - 1 Carolina Dry Docks - 20 Air Squats - 20 Mountain Climbers - 20 Merkins - 20 Four Corners 3 Rounds Of Each Merkins and LBC… JUL 17, 2025 Backblast! The While Zipper Q: Crystal Lake · 17 PAX WARMUP: Mosey to Fort Mill Pharmacy parking lot, Moroccan nightclubs, low slow squats, and 9 burpees Mosey around Clebourne to next parking lot and 5 diamond merkins in cadence Mosey to next parking lot and 5 jump… CURRAHEE · JUL 15, 2025 Backblast! Swampy Circuit Q: Italian Job · 8 PAX Like the “Jelly of the Month Club,” the humidity just keeps giving. That didn’t stop 8 of us from putting in the work. Here’s what we did. No warmup, just mosey to the crosswalk in the drop-off line under ruck - 30 yard… KITCHEN SINK · JUL 9, 2025 Backblast! Roll them dice/high low buffalo Q: Suplex · 5 PAX WARMUP: Motivator, windmill, imperial Walker, cherry picker, all IC The Violator THE THANG: Have PAX spread bells and bags to 2 stations (some of each at each station) Also have them separate into group A and B… ALCATRAZ · JUL 5, 2025 Backblast! 1776 Patriot Games Q: Italian Job · 10 PAX · +1 FNG 10 men attempted the 1776 Patriot Games at Alcatraz this morning. Here’s what we did. Warm-up - 10 Low Slow Squats (IC) - 10 SSHs (IC) - 10 Imperial Walkers (IC) The Thang - 1776 Yard Run (1.01 miles) - 100 Merkins … THE RANCH · JUL 3, 2025 Backblast! No Warmup - Just Work On The Ranch Q: maximus · 11 PAX WARMUP: Nope THE THANG: Run to the close end of the loop at SMS. 25 Merkins I/C Run to the other end of the loop, 25 Squats I/C Run to the other end, 25 Heels to Heaven Run to the other end, 25 Freddy Mercury's Line up… KITCHEN SINK · JUL 2, 2025 Backblast! Off Road Racing 8 PAX Per the hype graphic/msg, felt like we needed to workout on the field instead of pavement. Was excited about the rain last night and the additional nastiness it would bring to the workout. Arrived to the site only to be… SWEEP THE LEG · JUN 30, 2025 Backblast! C for creativity, not c for cookie Q: Shady · 15 PAX WARMUP: disclaimer and go. No messing around. THE THANG: Ran to the bank for stop 1. 5s and 10s. - 5 = hand release merkin - 10 = squats with chin up and hands touching the ground Next stop was First National bank…5s… ALCATRAZ · JUN 28, 2025 Backblast! Alcatraz - Worth Swimming To The Island Q: maximus · 9 PAX I picked this Q up from Badlands just the other day due to a scheduling conflict on his end so I knew, at least I told myself, I should honor him with what would most likely have been a good workout. He probably… JUN 27, 2025 Backblast! Circuit Q: Rebound · 15 PAX WARMUP: cherry pickers, windmills, Moroccan night clubs THE THANG: 5 pain stations 1. Sandbag - 20 dead lift, squat, shoulder toss 2. Kettlebell - 20 curls, swings, overhead press 3. 25 merkins, dry docks, shoulder taps… JUN 24, 2025 Backblast! Wally World Run Q: Italian Job · 9 PAX Nine men joined our brothers from Colosseum for a little Walmart shopping spree. Conditions were…unpleasant. Here’s what we did: Warm Up - 10 SSHs (IC) - 10 Seal Claps (IC) - 10 Imperial Walkers (IC) - 10 Low Slow… ALCATRAZ · JUN 21, 2025 Backblast! No One Escapes Alcatraz Without Doing H Q: Jeremy Holt - · 10 PAX Pulled in with 5 minutes to spare, unloaded the whiteboard of pain, and got ready to honor someone who fought harder than we ever will in a 45-minute workout. Today’s beatdown was in memory of Kathleen “Mrs. Burns,” the… KITCHEN SINK · JUN 18, 2025 Backblast! Halfway there…… 10 Seconds…. Q: Slapshot · 19 PAX Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer. Warmup: SSH x 15 Seal Jack x 15 Plank Jack x15 Mountain Climber x 15 Pick up something heavy get to the field… KITCHEN SINK · JUN 18, 2025 Backblast! Bombs over Bagdad Q: Poppins · 10 PAX WARMUP: SSH/windmills/pickers/squats/arm circles/phelps THE THANG: Partner Format – Rotate each round: Partner A runs a loop (~0.25–0.5 mile) Partner B does sandbag work to failure Switch Finish with a team challenge… JUN 14, 2025 Backblast! Finding the Way Q: Band Camp · 7 PAX It was raining. A storm had just rolled through. I spent 30 minutes watching the lightning strike map before the workout. The electricity faded just before 0515, leaving behind a steady rain that cut the humidity. We… JUN 10, 2025 Backblast! ? Smoked Buffet of Pain ? Q: Cohiba · 7 PAX ? Warm-Up (Appetizer – “Clean Your Plate”): SSH – 20 IC Imperial Walkers – 15 IC Hillbillies – 15 IC Merkins – 10 IC Moroccan Night Clubs – 20 IC Strawberry Pickers - 10 IC Burpee Buffet: 5 burpees OYO after every 2… SWEEP THE LEG · JUN 9, 2025 Backblast! Who has the Q?? Q: gekko · 10 PAX WARMUP: None THE THANG: Mosey down the hill to GHMS. Station 1 Merkins, Squats. Mosey to station 2 Dips & LBS, To station 3 Burpees & Flutters, back to Station 1. As many laps as possible. Head back up the hill to COT… THE FORT · JUN 7, 2025 Backblast! Donkey Kong Q: Grinder · 4 PAX WARMUP: - yes...at our age we all should do at least some of that! THE THANG: - "kick like a Donkey and pull like a Mule" - Clickbait smoked our shoulders and arms while Grinder had a cardio and core focus. MARY: - we… KITCHEN SINK · JUN 4, 2025 Backblast! Sink Flag Handoff Q: Farmers Only · 13 PAX WARMUP: Is for sissies. THE THANG: A .75 lap around the campus with full gear (weight vest and sandbag on your back, kettlebell in one hand and cinderblock in the other) each time you had to set down the block and hell… JUN 3, 2025 Backblast! Rocky Road Q: Fishstix · 5 PAX 5 @ golden-corral for a rocking good time. We started with a lap around the parking lot and stopped for a few warm-up exercises. Next, we each picked a stone and performed the following exercises in cadence: Curls… SWEEP THE LEG · JUN 2, 2025 Backblast! Berkshire Loop Q: Grout · 9 PAX WARMUP: None - Not @ STL THE THANG: Nine HIMs showed up ready to put in work for a Baxter-to-Berkshire loop beatdown. We took off on foot for the Berkshire loop, stopping at every stop sign to drop: • 5 Jump Squats • 5… COLOSSEUM · MAY 27, 2025 Backblast! Memorial Day continuation Q: Farmers Only · 11 PAX WARMUP: mosey with ssh and merkins THE THANG: Modified combination of the Danny Dietz and Matthew Axleson hero wods. Lots of running. Lots of reps. MARY: only a little ANNOUNCEMENTS: some COT: yes