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F3 THE FORT
From the gloom

backblasts

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

1,342 backblasts mention “40”

THE HIVE · OCT 20, 2024 Backblast! 1-Man OTB Hive-ing it up Q: Suplex · 1 PAX WARMUP: SSH, MNC w/ calf-raise, Ch.Pickers, Imp. Walkers THE THANG: - 400m Carioca & Nur - 10 Lt. Dan - Cocaine-Bear-Crawls end zone-50 - @ 50: 25 LBC, 25 BBSU, 25 heel-tap( 4ct), 25 Hello-Wheezie - 50-EZ… THE YARD · OCT 19, 2024 Backblast! Cleaning The Yard Q: Rumbling Bald · 2 PAX The Yard 10-19-24 (Cleaning The Yard) FNG’s (?) Disclaimer Warmup: Parking Lot Mosey 1. 20 SSH IC 2. 10 Windmill IC 3. 10 Imperial Walkers IC 4. 10 Hillbilly Walkers IC 5. Plank stretches, Honeymooner & Downward Dog… LAZARUS · OCT 17, 2024 Backblast! A frosty morning for Rosie’s VQ Q: Rosie · 11 PAX WARMUP: Mosey 5 minutes to the spot Side straddle Hop, Cherry Pickers, The Windmill, Moroccan Nightclubs, Merkins THE THANG: 30 yard Bear Crawl, 30 yard lunges, 3 reps each / 10 Burpees before each of 40 Merkins, 40… SOUL TO SOLE · OCT 17, 2024 Backblast! Release of Burdens Q: Cohiba · 5 PAX WARMUP: Stated F3 Mission Statement and the 5 Core Principles THE THANG: We switched between each other carrying a 40lb kettlebell while we talked about each other's burdens for approximately 3 miles. MARY: She did not… RING OF FIRE · OCT 16, 2024 Backblast! The Grizzly Q: Rumbling Bald · 8 PAX WARMUP: Parking Lot Mosey - Warmup at Stop sign 1. 20 SSH IC 2. 10 Windmill IC Parking Lot Mosey - Warmup at COT 3. 10 Imperial Walkers IC 4. 10 Hillbilly Walkers IC 5. Plank stretches, Honeymooner & Downward Dog (Heel… THE YARD · OCT 12, 2024 Backblast! Hominy's VQ at The Yard - 2.0 Friendly Q: Hominy · 8 PAX WARMUP: In cadence, when applicable: Side Straddle Hop. Low Slow Squat. Plank. Moroccan Night Club. Slow Merkin. LBC. Windmill. THE THANG: Dora: 50 Merkin. 100 Squat. 150 LBC. Ladder Board until 7:15am. 30 LBC 20 Side… ALCATRAZ · OCT 12, 2024 Backblast! Ladder Burpee Fest Q: Crystal Lake · 6 PAX · +1 FNG WARMUP: Warmup: all in cadence - 10 Moroccan nightclubs - 10 cherry pickers - 10 windmills - 10 hillbilly walkers - 10 low slow squats Mosey around park, stop to do 10 Merkins in cadence, mosey, 15 calf raises in… OCT 11, 2024 Backblast! Yinzers! Where was everyone? Q: trucker · 5 PAX WARMUP: we did 45 minutes of wind mills. Drop the mic Okay okay, we started with wind mills, SSH, and LSS THE THANG: ran to Walgreens for 4 corners. 10 merkins, 20 LBCs, 30 squats, 40 flutters. 3 rounds. Mossy to Bare… THE RANCH · OCT 10, 2024 Backblast! Four Cowboys in the Gloom Q: Senator Tressel · 4 PAX Four strong showed up to get it done at the Ranch this morning. After a quick disclaimer, we did slow mosey to pick up Sugar Bug who rolled in a minute late. Once we picked him up, we found a nice spot on the front lot… COLOSSEUM · OCT 8, 2024 Backblast! Break from rucking Q: Mainframe · 7 PAX I normally ruck on Tuesday so this was a nice change. Beautiful morning, temperatures are really great this time of year. Go time hit so quick disclaimer then yog down the main drive. Did some butt-kickers, high knees… THE BALLROOM · OCT 8, 2024 Backblast! Not all abs are in 6 packs Q: Sugarbug · 8 PAX WARMUP: We did some SSH, some windmills, some imperial and hillbilly walkers, some Moroccan nightclubs and a few more SSH since I accidentally stopped early with the first set… THE THANG: Shuttle run style workout on… SNAKE PIT · OCT 1, 2024 Backblast! Dos Hermanos Q: Drop Thrill · 2 PAX THE THANG: I shared a modified Mental Battle Q from a few years ago. Mental Battles are all around you. Don’t fight alone. No OYO (on your own). 9% of men in the United States have daily feelings of depression or… THE ARMORY · SEP 30, 2024 Backblast! One arm at a time Q: Farmers Only · 9 PAX WARMUP: mosey, 5 reps each arm of swings, row, clean, press and snatch THE THANG: Dora Each partner does all of the reps each round if the bell is set down the punishment is one burpee first round, two second round and… SLOW BURN · SEP 27, 2024 Backblast! Hurricane Battlers Q: Old Bay · 3 PAX Run to the covered area for warm up: Side Straddle Hops Imperial Walkers Plank Punches Peter Parkers Mt Climbers Moroccan nightclubs Hillbillies Slow wind mills Main Thing: SET 1 PARTNER A – 20 MERKINS PARTNER B – PLANK… SEP 23, 2024 Backblast! BERT Q: backdraft · 7 PAX WARMUP: THE THANG: 50 burpees 400 meter run, 100 merkins 400 meter run, 150 walking lunges 400 meter run, 200 squats 400 meter run, 150 walking lunges 400 meter run, 100 merkins 400 meter run, 50 burpess MARY… SEP 20, 2024 Backblast! Painful 8 Q: Time Machine · 2 PAX WARMUP: SSH, IW, HW probably more THE THANG: Figure 8 track using islands, did incremental ladder with a lap after each round: 8 Burpees 16 Merkins 24 LBC 32 Low Slow Squats 40 Grave Diggers 48 Flutters 56 SSH 64… THE COACH'S BOX · SEP 19, 2024 Backblast! Cadence Calling Burpee Fest Q: Crystal Lake · 14 PAX · +1 FNG WARMUP: All in cadence - 10 Moroccan nightclubs - 12 cherry pickers - 10 windmills - 20 hillbilly walkers Mosey around football field - Karaoke, mosey, karaoke - 10 incline merkins on curb in cadence - Mosey around bus… COLOSSEUM · SEP 17, 2024 Backblast! What rain Q: Shady · 6 PAX WARMUP: quick disclaimer and off we go. Ran through the drop off loops and started with: SSH, windmills, cherry pickers, merkins, low slow squats. THE THANG: Pearls on a string was the name. First stop was bottom of the… THE FORT · SEP 14, 2024 Backblast! Dick Webb, AB Board of Pain, and Liftin 5 PAX Pulled into WEP and parked at the little lot at the top of the hill. Had to unload some heavy things before heading down the hill to plant the flag at the COT area. WARMUP: Stayed in the COT area for warmups. SSHx25IC… THE COACH'S BOX · SEP 12, 2024 Backblast! The Smokin Lucky 7 Q: Cohiba · 7 PAX WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers THE THANG: Phase 1- Cheese Shredder Phase 2 - Partner Up: 100 Merkins, 200 Plank Jacks, 300 Shoulder Taps, and 400 Mountain Climbers; While… THE RANCH · SEP 12, 2024 Backblast! Adjusted Loredo Hero WOD Q: Beaker · 5 PAX WARMUP: SSH x12 plank kick throughs x12 Low slow squats x12 THE THANG: Loredo inspired WOD At top of car loop over at the middle school 12 squats 12 merkins 12 supermans Run to bottom of the loop 12 squats 12 merkins 12… SEP 9, 2024 Backblast! Iron Pax 2024 Week 0 - Wednesday Q: Spectre · 15 PAX WARMUP: Jog around the 400m loop Warmup exercises THE THANG: Kalsu The Thang Kalsu – 100 thrusters Start the 1-minute EMOM timer Perform 5 burpees As soon as you finish the burpees, start doing thrusters When the timer… SEP 9, 2024 Backblast! U.S. Marine Cpl. Albert Gettings - "Ber Q: Spectre · 8 PAX U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion… TRAINING GROUND · SEP 8, 2024 Backblast! Berkshire - Heavy S#% Q: Grout · 4 PAX WARMUP: THE THANG: Baxter loop down Berkshire to QT. Shared a #30 and a #40 MARY: ANNOUNCEMENTS: COT: