Skip to content
F3 THE FORT
From the gloom

backblasts

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

2,136 backblasts mention “Walker”

THE BALLROOM · JUL 15, 2025 Backblast! Ice Cream Cones at Ballroom Q: Fogerty · 5 PAX WARMUP: SSH/Merks/Squats/LBCs/Imperial Walkers/Stretching/Cherry Pickers/Mosey THE THANG: 11s w dual exercises at top and bottom (Merks/Squats and BigBoys/Plank Jax) Cone work - Four Corners with 2 exercises at each… JUL 12, 2025 Backblast! Burpee Ball at Alcatraz Q: Half Shell · 5 PAX WARMUP: lap around Runde Park then exercises in the parking lot including Imperial Walkers, Mountain climbers, CDDs THE THANG: Mozy to the little league ball field right foul pole for 7s. Merkins at the RF foul pole and… THE YARD · JUL 12, 2025 Backblast! Dad Bod Deluxe Q: Float Bridge · 12 PAX · +1 FNG WARMUP: Moroccan nightclub Imperial walker Cherry picker Windmill THE THANG: Bucket of fun - 2 rounds of 11 stations. 45 seconds exercise with 30 seconds rest - Jump rope - Squat jumps - Mountain climbers - American… DAWN PATROL · JUL 10, 2025 Backblast! Burpees for 1 Q: Liberty Bibberty · 12 PAX WARMUP: Windmill Cherry Picker Imp Walker Hillbilly Walker Merkin Peter Parker Broga THE THANG: Mosey to hotel parking lot Bear crawl parade/Indian Run Mosey to stage Run with exercises Durkin Squat Burpees Incline… THE COACH'S BOX · JUL 10, 2025 Backblast! Rosie’s lifts and lessons Q: Rosie · 4 PAX WARMUP: SSH, Windmills, imperial walkers, hillbilly walkers, cherry pickers, moroccan night clubs, merkins THE THANG: 2 rounds - 10 burpees, 10 Grinders, 3 rounds of 10 squat thrusts with cindy, 15 BBs, 20 Merkins 3… 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… THE ARMORY · JUL 7, 2025 Backblast! Smoked Heavy Stogies Q: Cohiba · 14 PAX Warm-Up: SSH – 20 IC Windmills – 10 IC Imperial Walkers – 20 IC Moroccan Night Clubs – 20 IC Low Slow Squat – 10 IC Strawberry Pickers - 15 IC Main Thang: ? Circuit 1 – 3 Rounds: 10 KB Goblet Squats 10 KB Lawn Mower 10… SWEEP THE LEG · JUL 7, 2025 Backblast! Simple but Effective Q: Spectre · 10 PAX WARMUP: 30 SSH IC 10 Windmill IC THE THANG: Lightpost BLIMPS Ladder Odd light posts each have a new exercise 1. 5 Burpees 3. 10 lunges (each leg) 5. 15 Imperial Walkers (each leg) 7. 20 Merkins 9. 25 Plank Jacks 11. 30… THE YARD · JUL 5, 2025 Backblast! Thrillmas In July Q: Drop Thrill · 7 PAX Twas the day after the 4th and all through the Yard not a creature was stirring except 7 pax who wanted to work out hard. Drop Thrill was on Q and had a devious plan. There was too much shoulder work for Ruby to stand… 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 COACH'S BOX · JUL 3, 2025 Backblast! Tabata plus Imposter Syndrome Q: Slapshot · 6 PAX 4 bootcampers 2 Ruckers at Coaches box. First 30 we did a Tabata 6 rounds 4 sets each round. For “rest” between rounds we’d run up and down the hill at the entrance of the high school. Each set was based off a base… THE BALLROOM · JUL 1, 2025 Backblast! Salsa & Merengue Dance Moves Q: Cohiba · 5 PAX Warmup: SSH, Imperial Walkers, Windmills, Moroccan Night Clubs, and Strawberry Pickers then Mosey around the perimeter The Thang: 1. Ballroom Blitz (AMRAP) Set up 4 corners: Corner 1 – 10 Merkins Corner 2 – 20 Squats… JUL 1, 2025 Backblast! Does it stink everywhere or is that one Q: Kermit · 7 PAX DISCLAIMER: Disclaimed WARMUP: Mosey around parking lot to alley next to HT. - 20 SSH IC - 10 LSS IC - 10 Windmills IC - 10 Imperial Walkers IC - 10 Hillbilly Walkers IC - 10 MNCs IC - Yoga - Wall sits with waterfall of… JUN 30, 2025 Backblast! The “BERT” Q: Grout · 3 PAX WARMUP: Mosey to the track. 10 Imperial Walker. 10 Moroccan Nigh-clubs. THE THANG: The “BERT”. :fire: :hot_face: • 50 Burpees • 400 meter run • 100 Merkins • 400 meter run • 150 Walking Lunges • 400 meter run • 200… THE YARD · JUN 28, 2025 Backblast! Still Ragin Q: Liberty Bibberty · 10 PAX WARMUP: SSH Imp Walkers Hillbilly Walkers Moroccan Nightclubs Michael Phelps Low slow squat Merkins Broga THE THANG: Bear crawl and side shuffle around square for 5 minutes Tamara: 45 seconds on 15 seconds off Merkins… 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… VARSITY · JUN 27, 2025 Backblast! Mumble Chatter Q: The Pirate · 2 PAX WARMUP: mosey around for a little and then SSH, windmill, imperial walker, hillbilly walker, cherry pickers, Moroccan nightclub, merkins, mountain climbers, honeymooner, and downward dog… stretching them calfs. THE… THE RANCH · JUN 26, 2025 Backblast! The Ranch in Cadence! Q: Fogerty · 7 PAX WARMUP: SSH, Stretches, Merks, Mosey, Squats, Walkers, Nightclubs, and some core work. THE THANG: Ladder work w some cones that labeled the reps and exercise. We all started with BombJax at the bottom of the ladder and… KITCHEN SINK · JUN 25, 2025 Backblast! F3 Hyrox OR a Sink Workout Q: Spectre · 6 PAX WARMUP: 15 SSH IC 10 Cherry Pickers IC 10 Windmills IC 10 Imperial Walkers IC 10 Hillbilly Walkers IC 5 Burpees OYO THE THANG: F3 Hyrox Run: 1/4 mile loop Working Station 1: 100 HR Merkins Run: 1/4 mile loop Working… DAWN PATROL · JUN 24, 2025 Backblast! Burpees in the Gloom: Because Therapy i Q: Jeremy Holt - · 6 PAX YHC Arrived 15 minutes early. Stretched in the stillness. As the PAX rolled in, we opened with this thought: Opening Message: "“We showed up before the sun—when it’s quiet, still, and easy to stay hidden. But it’s in… 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… AMERICAN JACKAL · JUN 23, 2025 Backblast! Bobber in da House Q: 3D · 4 PAX Warmup up SSH windmill Cherry pickers Imp walkers Hillbilly walkers Run down carline and around to bottom of hill. Do some stuff along the way. Toy soldier Butt kickers 11s to top of hill. Picked sign for top Gas… THE FORT · JUN 21, 2025 Backblast! Cards with Dora Q: Rebound · 5 PAX WARMUP: SSH, cherry pickers, Moroccan night clubs THE THANG: quick DORA, 100 merkins, 150 LBCs, 200 mt climbers Card game: Round 1: :diamonds:- dry docks :hearts:- Merkins :spades:- Superman’s :clubs:- shoulder taps…