backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
4,183 backblasts mention “su”
RING OF FIRE · MON FEB 23
Backblast! Pfc Shawn Falter
WARMUP: 20IW, watch Senator show up in shorts in awe, 10 Cherry Pickers, 15 HW, Down/Up Dog, stretching and then plank for Shawn’s story. THE THANG: Shawn loved and played Varsity Basketball and Football. Brought some…
THE FORT · SAT FEB 21
Backblast! Wet and Sweaty
WARMUP: ssh, low slow squat merkins. We played duck, duck, burpee. Pax circle up and hold a square. Person who is “it” bear crawls around circle and stops at a pax - both do 5 burpees. First done gets spot in circle…
DAWN PATROL · THU FEB 19
Backblast! Cougars and Gold Diggers
Stole from Spike: https://f3thefort.com/2026/02/18/hill-sprints/ WARMUP: yea THE THANG: see Spike’s stuff. I dropped many (NOT ALL) of the burpees by poplar demand MARY: flutters ANNOUNCEMENTS: lots in the newsletter…
THE COACH'S BOX · THU FEB 19
Backblast! (Relationship) Malpractice Insurance
Warm up, : SSH-IC, f5-Burpee, cherry pickers –I C, 4 burpee‘s, WindM-IC, 3 Burpee, HW-IC, 2 burps, IW-IC, 1 Burpee Thang: run & gun accumulator… Mosey, keep adding an exercise. - 1) 5 Lt. Dan-Ohnos - 2) 20 LBC - 3) 10…
SNAKE PIT · TUE FEB 17
Backblast! Partner pain sesh
WARMUP: brief THE THANG: Partner up Start on one side of parking lot and advance to other side. Partner A uses double KB, partner B uses sandbag. Switch gear at each planter. 5 clean 5 press 5 thruster. At halfway…
THE BALLROOM · TUE FEB 17
Backblast! Good Morning Respectables!
WARMUP Disclaimer and some static stretches at the flag. THE THANG: Take a lap around the parking lot and stop at the front of school for COP. All in Cadence: SSH x 20, windmill x 10, Mountain climber x 15, Low slow…
DAWN PATROL · MON FEB 16
Backblast! Hill Sprints
WARMUP: Mosey up the hill towards the lot by White Street, stopping along the way for: Side Straddle Hops, Squats, Peter Parker, Parker Peter, Up Dog, Down Dog, Walk the Dogs THE THANG: Board of Pain at top of hill by…
THE ARMORY · MON FEB 16
Backblast! Raiders from Sweep
Warmup: SSH Windmill Around the world Humane Burpee Thang: 4 Pop clean & squat 4 thrusters 4 swings 4 rows (each arm) 8 merkins on the bell Bear crawl w/ bell between each set I think we did 7 sets. "[Sweep the Leg guys…
6@6 · SAT FEB 14
Backblast! To Hill or Not to Hill…That is the Ques
WARMUP: THE THANG: Run up 160 to Sutton to New Gray Rock (Here most went down and back up the big hill, some went rogue.) Back across to Sharon Lee, then 3 rights to connect back on Sam Smith Harris to Munn back to COT…
ALCATRAZ · SAT FEB 14
Backblast! Sysiphus returns
WARMUP: Mosey and then the usual minus the SSH THE THANG: went back to an old COVID WOD from backdraft 5 Burpees every minute for 20 min & mixed in some Squats, MNCs, Calf raises with the spare seconds. After that we…
THE FORT · SAT FEB 14
Backblast! Don't Forget the Flowers!
WARMUP: Cohiba's attempt at the F3 Mission flopped so we started with 10 burpees flower by SSH and some other moves. Then we set off on a field trip. THE THANG: Pax covered 2 ish miles today with stops at Town Hall…
THE HIVE · FRI FEB 13
Backblast! Sky Rockets (Not) In Sight - Good Morni
WARMUP: Cherry Pickers / OH kb march / Plank / L&R Plank THE THANG: 5 sets of the circuit Kb pull through x20 Kb pullovers x20 Plank pull through x20 Devil halos x10 Curls x10 Goblet squats x20 Alternate single rows x10…
DAWN PATROL · THU FEB 12
Backblast! My taste was acquired
The chill came back and 8 showed up for a run around the Sunbelt parking lot. From the amphitheater at Kingsley we moseyed up to Sunbelt. At one end of the lot, we completed various upper and lower exercises that were…
LAZARUS · THU FEB 12
Backblast! Redstone Suicides
WARMUP: THE THANG: Suicide runs to each island. From curb to island 1 do the work run back to the curb then to island 2 and back continuing that pattern until island 6 then work it in reverse until you get back island…
BLOCK PARTY · THU FEB 12
Backblast! How far can you Nur?
WARMUP: do we warm up at Block Party on Thursday’s? THE THANG: Head to WEP, stop for merkins, around the park, stop for low slow squats, stop for American hammers in parking lot, through the woods to Harris street, stop…
COCKPIT · WED FEB 11
Backblast! I’m Hurting, So You Will Too
WARMUP: - SSH, Imperial Walkers, 10 count merkins, jog around parking lot (0.3 mi covered) THE THANG: Stop 1 → Stop 6 (0.2 mi covered) - Stop 1 (Start) - Exercise: Squat Jumps (15) - Movement to Stop 2: Forward Run up…
THE FORGE · WED FEB 11
Backblast! Bearded Brothers Beatdown
WARMUP: 3/4 mile run to the dance studio with some monkey Humpers, burpees and squats along the way at various spots THE THANG: Had a conversation with Rebound Monday after Flight Plan and found out he had the Q at…
CLYDESDALES · WED FEB 11
Backblast! The road least traveled
WARMUP: the nice warm air gave us all the warm up we needed THE THANG: the recommended route was L on munn, R on Harris, R on Sam smith, R into Sutton place neighborhood, take the first left 3 times to arrive at Sutton…
RING OF FIRE · WED FEB 11
Backblast! King of Ring - IPC Style
Workout inspired by IPC Killer Bs, modified the routine a bit, still sucked, but better for it. WARMUP: 50xSSHIC at COT, moseyed to the FB field, 5 burpees OYO, ready to work. THE THANG: Start on goal line Broad Jump to…
DAWN PATROL · TUE FEB 10
Backblast! Super G loves Jack Webb
36 degrees and balmy compared to how it has been. WARMUP: ran to the corners of the path around WEP and performed SSH, Squats, mountain climbers and others. THE THANG: 1. Jacob’s ladder on the hill. Merkins at bottom…
CURRAHEE · TUE FEB 10
Backblast! CURRAHEE!!!
WARMUP: SSH, Casbah Number 2s THE THANG: Two teams. Two 60lb sandbags (thanks Skipper) Teams line up shoulder to shoulder and pass the sandbags up and down the line 2x rucks on. Get up the hill where a stack of…
SNAKE PIT · TUE FEB 10
Backblast! Round and Round
False Spring hits today. Don’t believe the lies. Keep posting. THE THANG: Perform each exercise in a suicide style workout. 20 squats with bell 20 SSH 20 single arm press 20 lunges 20 merkins I know there were probably…
THE BALLROOM · TUE FEB 10
Backblast! Change is the Game
WARMUP: Cold morning required a warm up session for the Q so the rest of the pax got the same THE THANG: Mosey to basketball court on far side of school. Stopped on way at picnic tables for some step-ups and dips (3…
BLOCK PARTY · TUE FEB 10
Backblast! Supermen and Superman’s
WARMUP: Mozy warmup with stops for imperial walkers, merkins, mountain climbers, overhead claps THE THANG: After the warmup mozy we ran to the top of Main Street and the parking lot for wall sits. Each Pax would bear…