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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”

ALCATRAZ · MAR 29, 2025 Backblast! Halfpipe Hell Q: Spider · 10 PAX WARMUP: - Mosey around the park - SSH - Windmill - Imperial Walker THE THANG: Everyone pulled a block from my truck. These are pavers that weigh slightly more than a cindy. One end of the parking lot - 26 curls - 26 leg… SLOW BURN · MAR 28, 2025 Backblast! Make Arms Great Again Q: Fishstix · 10 PAX 10 at Slow Burn this morning. We began with a lap around Lowe’s parking lot and stopped in front of Persis for the typical warm up exercises. Next, we did 7s between the sidewalks, dips and merkins on each end, bear… KITCHEN SINK · MAR 26, 2025 Backblast! Rinse and repeat Q: Farmers Only · 9 PAX WARMUP: Yep THE THANG: 10 deadlift mosey to next station 10 deadlift, 10 row, mosey back to first station 10 deadlift mosey to next station 10 deadlift, 10 row mosey to next station 10 deadlift, 10 row, 10 cleans mosey… 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… SWEEP THE LEG · MAR 24, 2025 Backblast! 1st ever Hubert Graham Pwky workout Q: Keith Crockett · 16 PAX THE THANG: 1. Run 160, Stonecrest, Hubert Graham and back 2. 16 March Madness Merkins at every other light pole on Stonecrest and Hubert Graham 3. When there’s a guardrail, alternate between incline merkins and Derkins… ALCATRAZ · MAR 22, 2025 Backblast! A Shovel Flag Masterpiece Q: Über · 9 PAX · +1 FNG WARMUP: THE THANG: tour de Alcatraz - field series of 10’s MARY: ANNOUNCEMENTS: COT: MAR 20, 2025 Backblast! It Pays to be a 1 Q: Slapshot · 17 PAX It was a relatively warm morning at Minnow pond where 17 strong PAX met to get some miles..but only limited smiles. Ran straight to WEP in front of the stage. The workout: Start with 10 Burpees Run to the first swing… SWEEP THE LEG · MAR 17, 2025 Backblast! Sweepblast Q: darkhelmet · 17 PAX Q AT SWEEP THE LEG 031725 Run to top of Dam Rd - 17 merkins - 17 jump squats - 17 big boys Run to Stonecrest - 17 merkins - 17 jump squats - 17 big boys Run to roundabout - 17 merkins - 17 jump squats - 17 big boys Up… 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) +… MAR 13, 2025 Backblast! The Sheldon Cooper Q: Crystal Lake · 15 PAX WARMUP: Run up main street, stop to do 1 burpee, around clebourne stop to do 1 squat, over to entrance of WEP and do 1 merkin, stop at amphitheater and do 1 Big Boy THE THANG: The Sheldon Cooper 10 burpees 10 squats 10… 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… SWEEP THE LEG · MAR 11, 2025 Backblast! Run, Exercise, Run, Do The Work Q: maximus · 13 PAX Mission - Know It...for the love. WARMUP: Not Really THE THANG: Run around the building, 3 core exercises Run to Front St, 3 upper body exercises Cross 160 & run to Brayden, 3 lower body exercises Run to the bottom of… 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… 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… MAR 4, 2025 Backblast! DORA Rules at GC Q: Pusher · 10 PAX YHC was honored to be given the Q stick at Golden Corral by Half Shell today. This represented my first trip back in the gloom at 100% since dealing with a post D2D bronchitis and my spirits were excited about the… 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… KITCHEN SINK · FEB 26, 2025 Backblast! GoRuck's Valentine's Day Massacre Q: maximus · 11 PAX Straight from the email inbox, delivered from GoRuck's Tribe workouts, we performed The Valentine's Day Massacre-Post Mortem (or most of it, at least) WARMUP: Carry all sand bags to our starting point for a few of the… FEB 24, 2025 Backblast! Brutality is underrated. Q: darkhelmet · 9 PAX THE MAN: Marine Lance Corporal – Noah M. Pier Marine Lance Cpl Noah M. Pier, 25, was assigned to the 1st Battalion, 3rd Marine Regiment, 3rd Marine Division, III Marine Expeditionary Force, Kaneohe Bay, Hawaii as a… FEB 14, 2025 Backblast! 10lbs of crap in a 5lb bag Q: Badlands · 14 PAX Route with a couple loops in stockbridge commons neighborhood Escalator style workout with stops every .2 miles Stop 1: 5 Burpees Stop 2: + 10 Big Boy Sit-Ups Stop 3: + 15 Squats Stop 4: + 20 Carolina Dry Docks Stop 5… SWEEP THE LEG · FEB 10, 2025 Backblast! CHARGE Q: Cadre Olaf · 14 PAX WARMUP: run to back of GHMS THE THANG: perform 10 reps of exercise listed on cone then run forward two cones and perform 10 reps of exercise listed on cone. Run back to the skipped cone and perform 10 reps of exercise… ALCATRAZ · FEB 8, 2025 Backblast! Full body circuit Q: Esso · 9 PAX Arms Chest core Legs FEB 7, 2025 Backblast! North to South, not East to West Q: The Pirate · 6 PAX WARMUP: Mosey to the church for warmup - SSH, imperial walker, cherry pickers, hillbilly walkers, windmill, low slow squat, merkins, moroccan nightclub, plank, honeymooners, stretch calfs THE THANG: Dora (aka flat dora… KITCHEN SINK · FEB 5, 2025 Backblast! Simple, but not easy Q: Italian Job · 14 PAX 14 at the Sink this morning survived a surprisingly difficult beatdown. Conditions were not terrible for February (40s with a breeze). Here’s what we did. Warm Up - 10 Low Slow Squats (IC) - 10 Merkins (IC) - 10… FEB 4, 2025 Backblast! Sterilization Q: The Pirate · 8 PAX WARMUP: Mosey to the backside of HT to enjoy the smells and do some warmup exercises - SSH, windmill, imperial walkers, hillbilly walkers, cherry pickers, Moroccan nightclub, merkins. THE THANG: Mosey back to front…