Skip to content
F3 THE FORT
From the gloom

backblasts

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

106 backblasts mention “63 Bravo”

SNAKE PIT · OCT 28, 2025 Backblast! 4 horsemen of the apocalypse Q: Poppins · 4 PAX WARMUP: 50 SSH 5 burpees THE THANG: “First phase- in rain” Descending rounds of merkins with KB work each round Starting with 20 merkins, reducing 2 every round KB Swing 10 KB Goblet Squat 12 KB Clean & Press (8 each… SNAKE PIT · OCT 21, 2025 Backblast! 4 Corners Weinke border W/ MOT Q: Boogie Nights · 4 PAX WARMUP: SSH/IW/HW/Moroccan/baby arm circles. Ran a lap around parking lot to get the blood flowing. THE THANG: 4 corners. Weinkes at each corner. 3 exercises per corner. Increasing reps 10/15/20/25. MOT to next corner… 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… SNAKE PIT · OCT 7, 2025 Backblast! Ode to Nairobi Q: Poppins · 5 PAX WARMUP: usuals THE THANG: started off by discussing the brief history of our connection with F3 Nairobi and Safari (Phelix), shared the mission of bringing clean water to Homabay Africa, Safaris home and how it was… SNAKE PIT · SEP 30, 2025 Backblast! KB Complex Q: Goose · 8 PAX WARMUP: Grandpa Jacks SSH Windmills THE THANG: Each of the following rounds were performed AMRAP style for 9 minutes 5-5-5-5 - All single arm then switch 5 Rows 5 Deadlifts 5 Swings 5 Reverse Lunges 4-6-8-10 4 Pullovers… 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… SNAKE PIT · SEP 23, 2025 Backblast! Bad ideas proliferated Q: Band Camp · 6 PAX WARMUP: yes THE THANG: stupid: Barbarian Clean and Press 5 reps for 8 rounds Farmers Carry between rounds 50 Swings 40 Goblet Squats 30 Merkins 20 Jumps Squats 10 Man makers 2 Single Arm Swings 2 Snatch with a press 2… AMERICAN JACKAL · SEP 22, 2025 Backblast! Partner Work Q: JWOW · 9 PAX · +1 FNG It was a beautiful morning at the American Jackal, and you could cut the anticipation of the upcoming beatdown with a knife. We did a quick warmup and we were off. Thang: Partner Up for 11’s - 10 Partner Merkins run a… SNAKE PIT · SEP 16, 2025 Backblast! Tabata is a malt liquor Q: Cake Boss · 4 PAX Being on Q is an honor! Take it seriously and be prepared! WARMUP: Dynamic warm up moving around parking lot holding KB in air stops including: Hillbilly Walkers Low slow squats Imperial Walkers Moracan night clubs Sumo… SOUL TO SOLE · SEP 4, 2025 Backblast! Soul to sole Q: backdraft · 11 PAX WARMUP: THE THANG: we walked with weight MARY: ANNOUNCEMENTS: read newsletter it all in there COT: BUSHWOOD · SEP 3, 2025 Backblast! Birdcage Lifts off Q: Rosie · 12 PAX WARMUP: SSH for 50 Windmills, Merkins, cherry pickers, low slow squats, THE THANG: 30 Burpees, mosey to corner Bear crawls and Merkins alternating for 40 yards Lunge 30 yards, Run to the hill 5 rounds of 10 squats, 5… SNAKE PIT · SEP 2, 2025 Backblast! The hammer of Thor Q: Shady · 4 PAX WARMUP: We got the party started with SSH, windmills, cherry pickers, low slow squats, merkins, and some stretching (hamstring and back). THE THANG: Today was pretty straight forward and kudos to the avenger Thor for… BUSHWOOD · AUG 27, 2025 Backblast! No lube needed Q: Birdcage · 22 PAX · +1 FNG So here's the thing, I missed a few guys. Not bc I don't appreciate my fans, but bc I was having oxygen issues in the brain and the video evidence was maliciously destroyed. The 4 headed monster(ish) was fantastic and… SNAKE PIT · AUG 26, 2025 Backblast! 10 for 9 rounds and three stoic lessons Q: Cyclops · 11 PAX WARMUP: quick jog to the fire hydrant and back to the bells for warm up - all exercises I/C Windmills Cherry Pickers Imperial walkers Hillbilly walkers Moroccan night clubs Low slow squats Hold people’s chair w/ MNC’s… AMERICAN JACKAL · AUG 25, 2025 Backblast! Trench Warfare Q: Sunkist · 8 PAX WARMUP: SSH, windmill, imperial walker hip thrust, low slow squat, 1min high plank, spider man stretches THE THANG: Pain stations - complete 2 circuits; EMOM: 50s each station, 10s transition 1. Mosey 2. Merkin - hands… KITCHEN SINK · AUG 20, 2025 Backblast! Lifting heavy things Q: 63 Bravo · 9 PAX WARMUP: SSH, Imperial Walkers, MNC, Squats THE THANG: Ruck Carry, KB Swings, Squats, KB rows, Ruck merkin Ruck Cary, Team Dora, 200 KB Thrusters, 200 Curls, 300 deadlift Ruck Cary, 1 minute of overhead press, 1 minute… SNAKE PIT · AUG 19, 2025 Backblast! Smokin Ladder Q: Cohiba · 3 PAX Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC The Thang: 1. Snake Pit Ladders Start at 5 reps, add +5 each round until 25, then work back down. Exercises: KB Swings Goblet… AMERICAN JACKAL · AUG 18, 2025 Backblast! Light poles with motion sensors…AJ fanc Q: Kermit · 10 PAX WARMUP: Disclaimer Mosey around entrance, circle up for 15 SSH IC 10 LSS IC 10 Windmills IC 10 Hillbilly Walkers IC 10 MNCs IC Yoga THE THANG: Moseyed down to the yellow striped triangle, at the entrance to school and… BUSHWOOD · AUG 13, 2025 Backblast! BushHolePit. Best if used on or before Q: darkhelmet · 17 PAX 17 men, 3 Ruckers and 14 of The Ungovernable, came to BushHolePit to celebrate National Left-Handers Day. Or just to workout. Whichever. WARMUP: Like we needed it warmer out there. But we did do a little moseying… SNAKE PIT · AUG 12, 2025 Backblast! No breeze in the Pit Q: Kermit · 6 PAX Arrived at the Snake Pit at 0505hrs to a steady down pour of rain. Noticed that a couple of vehicles were unoccupied, but a couple of vehicles still had PAX sitting inside, most likely contemplating how they got in this… AMERICAN JACKAL · AUG 11, 2025 Backblast! Sandbag Racing Q: Deep Dish · 15 PAX WARMUP: ssh, burpees, low slow squat, windmill THE THANG: PAX divide into 2 teams with a 60lb sandbag each team. Mosey to football field. Race #1: PAX do 5 merkins every 10 yards. One PAX does sandbag throw for 10… BUSHWOOD · AUG 6, 2025 Backblast! No Rain with a Sprinkle of pain Q: Fogerty · 6 PAX WARMUP: SSH, Cherry Pickers, Squats, Imp walkers, Mtn Climbers, Plank Jax, Merks and a mosey THE THANG: 9s on a hill (IronMikes and Squats) 9s ( BombJax at the bottom of hill with a bear crawl halfway up hill and Seal… SNAKE PIT · AUG 5, 2025 Backblast! Kettlebells in the rain Q: Fishstix · 2 PAX WARMUP: SSH, THE THANG: 3 different sets of crossbody pulls, lunges, chest press, goblet squats, overhead press, 3 types of calf raises MARY: ANNOUNCEMENTS: COT: THE COACH'S BOX · JUL 24, 2025 Backblast! Ruck around coaches box Q: 63 Bravo · 2 PAX WARMUP: THE THANG: 2.4 mile ruck with 30lbs MARY: ANNOUNCEMENTS: COT: