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F3 THE FORT
From the gloom

backblasts

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

2,135 backblasts mention “Walker”

COLOSSEUM · OCT 14, 2025 Backblast! A slice of pie Q: Cherry Pie · 7 PAX WARMUP: windmills, Moroccan night clubs, imperial walkers, hillbilly walkers, side straddle hops, yoga flow THE THANG: mosey to basketball courts for partner Dora: Mosey to far end of courts (~50yds) and back while… SNAKE PIT · OCT 14, 2025 Backblast! La Serpiente ? y el Pilón Q: Sofrito · 3 PAX Shared and along with Injuries WARMUP: 20 Low Slow Squats 10 Wind :dash: Mills 10 Moroccan Night Club 10 Imperial Walkers 10 Hillbilly Walkers 10 Slow Kettlebell Swings THE THANG: 3 Circuits of 9 Rounds Each 1st… THE BALLROOM · OCT 14, 2025 Backblast! Training the Neglected Muscle Groups Q: Italian Job · 8 PAX Another great day in the Gloom with my brothers from other mothers. An elite 8 toured the grounds targeting often neglected muscle groups. Here’s what we did. Warm Up - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC)… AMERICAN JACKAL · OCT 13, 2025 Backblast! Three lessons of leadership Q: Cyclops · 8 PAX WARMUP: Mosey to the lower lot by baseball field. Exercises in cadence were Windmills x 10 5 burpees OYO Imperial walkers x 10 4 burpees OYO Hillbilly walkers x 10 3 burpees OYO Low slow squats x 10 Hold peoples chair… OCT 13, 2025 Backblast! Honey Badger Got Smoked Q: Cohiba · 5 PAX 1. Warm-Up: SSH – 25 IC Imperial Walkers – 15 IC Low Slow Squats – 15 IC Merkins – 15 IC Mountain Climbers – 15 IC Moroccan NC – 10 IC 2. The Thang – Part 1: Grinder “Honey Badger Strength”: Partner up. One works, one… THE YARD · OCT 11, 2025 Backblast! Spicy Light Pole Accumulators Q: Old Bay · 9 PAX WARMUP: SSH Imperial Walkers Squatches (like Squats, but spoken in correctly by the Q) Imperial Squat Walkers Maybe so more... THE THANG: Mosey to start of light poles along back entrance. Exercise revealed from an… THE FORT · OCT 11, 2025 Backblast! Casey Kasem Dominates The Workout (fina Q: Casey Kasem · 3 PAX WARMUP: - Windmills - Cherry Pickers - Imperial Walkers - Hillbilly Walkers - Calf Raises - Mosey to amphitheater sidewalk for The Thang THE THANG: - Travel to playground (ironically stolen from The Pirate) - Begin with… OCT 10, 2025 Backblast! Stand Up’s Spooky Stockade Beatdown Q: Stand Up · 7 PAX WARMUP: SSH – 15 IC Imperial Walkers – 15 IC Hillbillies – 15 IC Arm Circles (forward/back) – 10 IC each Windmills– 15 IC Mosey THE THANG: Part 1 – Explosive 11’s Ran between curbs about 15 yds apart. Exercises were… THE HIVE · OCT 10, 2025 Backblast! The Smokin Ladder Beatdown Q: Cohiba · 11 PAX Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC The Thang: 1. Ladders Start at 5 reps, add +5 each round until 25, then work back down. Exercises: KB Swings Goblet Squats KB… THE COACH'S BOX · OCT 9, 2025 Backblast! Cindy with a Tire Smoke Show Q: Cohiba · 2 PAX Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Windmills – 10 IC Moroccan NC – 10 IC Mosey lap around AO Main Thang: Round 1: Cinder Strength Perform 3 rounds: (10, 15, 20 reps) Cinder Block Squat Press (Thruster) Cinder… THE RANCH · OCT 9, 2025 Backblast! Christmas in October Q: Peach Stand · 4 PAX WARMUP: ssh, windmills, imp walkers, Peter parkers - all in cadence THE THANG: the old 12 days of Christmas workout. The days were as follows: 1 kraken burpee 2 bomb jacks 3 navy seal merkins 4 shoulder taps 5 crab… DAWN PATROL · OCT 7, 2025 Backblast! The Bodyweight Battalion Q: Sofrito · 6 PAX Disclaimer Shared WARMUP: All reps of 10 Wind Mills Moroccan Night Clubs Imperial Walkers Hillbilly Walkers Cherry :cherries: :pineapple: Pickers Jog to the top of hill and meet (Non-Jogging) Q at the stage THE THANG: 3… COLOSSEUM · OCT 7, 2025 Backblast! Stand-Up Colosseum Beat Down Q: Stand Up · 7 PAX WARMUP: - SSH – 20 IC - Imperial Walkers – 15 IC - Moroccan Nightclubs – 20 IC - Windmills – 15 IC THE THANG: Part A – 4 Corners Grinder (16 min) - Corner 1: 20 Merkins - Corner 2: 20 Squats - Corner 3: 20 Carolina Dry… THE ARMORY · OCT 6, 2025 Backblast! EMOM Q: Grout · 13 PAX WARMUP: 20 SSH, 15 Imperial Walkers, 10 Hillbilly Walkers, 10 Cherry Pickers THE THANG: Three 5-minute EMOMs. At conclusion of each 5-minute round, run a lap around parking lot. Round 1 (5mins): 5 Squats w/bell 10… THE YARD · OCT 4, 2025 Backblast! No Cheese Shredder Moderate Workout Q: Cohiba · 7 PAX Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Strawberry Pickers- 10 IC Mosey around the parking lot The Thang: 1. 4 Corners: Corner 1: 10… SLOW BURN · OCT 3, 2025 Backblast! Slow Burning Stogie Q: Cohiba · 17 PAX Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Mosey around the parking lot The Thang: 1. 4 Corners: Corner 1: 10 Merkins Corner 2: 15 Squats… DAWN PATROL · OCT 2, 2025 Backblast! Minute Man found his dog Q: The Pirate · 6 PAX WARMUP: mosey around Kingsley with the following warmup throughout the mosey - SSH, windmill, imperial walkers, hillbilly walkers, Moroccan nightclub, toy soilders, butt kicks, high knees, stretching, etc. THE THANG… SOUL TO SOLE · OCT 2, 2025 Backblast! A Ruck with some silly stuff Q: Brawny - The Fort · 12 PAX WARMUP: Somewhere along the route we got in 10 Moroccan Nightclubs, 10 Imperial Walkers, 10 Grass-pickers THE THANG: Ruck to the bottom of the stairs by Mathnasium for a count to 50 squats, ruck up the stairs and back… DAWN PATROL · SEP 30, 2025 Backblast! 9 Round - open at F3 Q: Cyclops · 6 PAX WARMUP: Mosey to the police station side lot Exercises in cadence Windmills Cherry Pickers Imperial walkers Hillbilly walkers Seal jacks Low slow squats Moroccan night clubs from peoples chair position Plank Merkins… BUSHWOOD · SEP 24, 2025 Backblast! O to the smells of BushPit Q: Bonsai · 13 PAX WARMUP: Mosey over to middle school with multiple stops along the way to our final destination by the football field. SSH, imperial walker, second cousin hillbilly walker, butt kickers, high knees THE THANG: Ladder… COLOSSEUM · SEP 23, 2025 Backblast! Recess Time !!!! Q: Sofrito · 8 PAX WARMUP: Windmills Hillbilly Walkers Imperial Walkers Moroccan Night Cluns THE THANG: 12 Stations with 12 Reps each, jog a lap, rinse and repeat - Carolina Dry Docks - Squats - LBCs - Flutter Kicks - Mountain Climbers … BLOCK PARTY · SEP 23, 2025 Backblast! Murphy Q: Rolloff · 6 PAX WARMUP: mosey, ssh, imperial walkers, hillbilly walkers THE THANG: 3 corner block party- 20 pull ups at the print shop, 20 merkins and 20 squats and the train tracks and top of the hill MARY: saw quite a bit of her… SLOW BURN · SEP 19, 2025 Backblast! Non-Alcoholic Drinking Game F3 Workout Q: Hominy · 9 PAX Soundtrack: Amazon Music Playlist (curated by Amazon Music) “REDISCOVER THE ‘80S: College Rock WARMUP: - Mosey a lap - Mountain Climbers - Big Boy Sit-ups - Imperial Walkers - Hillbilly Walkers - Windmills - LBC FLIP… THE HIVE · SEP 19, 2025 Backblast! Minimal running is just fine Q: Shady · 17 PAX WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers. THE…