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F3 THE FORT
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backblasts

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

243 backblasts mention “Airborne”

SLOW BURN · MAY 30, 2025 Backblast! Slow Cookin' Q: Senator Tressel · 10 PAX WARMUP: Disclaimer and mosey around the Lowes campus. Circle up in about the middle of the parking lot for COP THE THANG: COP (all in cadence) SSH x 20, windmill x 10, squat x 20, merkin x 7/hold/drop to elbows/regular… MAY 15, 2025 Backblast! 2025 PGA Championship - Quail Hollow Q: Spider · 36 PAX WARMUP: Pledge of Allegiance THE THANG: Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified… MAY 8, 2025 Backblast! Guess who’s back…back again Q: Shady · 21 PAX WARMUP: pledge to the flag and disclaimer THE THANG: on the corner of downtown, instructions were given for the .5 mile loop. - merkins with a shoulder tap at the top (15) in corner one where we were at - At the 4… THE YARD · MAY 3, 2025 Backblast! Moderate burn Q: Barkley · 10 PAX WARMUP: SSH, low slow squats, MNC and in honor of the strawberry festival, strawberry pickers. THE THANG: Mosey to the basket ball court/track, one lap warm up. Ladder workout, 10 exercises(Merkins, mountain climbers… SNAKE PIT · APR 29, 2025 Backblast! 2025.18 Q: Tesh · 8 PAX Warmup Partner up for 100s 100 burpees split between two partners while one farmer carries both bells 30 yds and back 100 total Snatch/squats + Clean/thrusters split between you and a partner (swapping bells) 100 total… THE YARD · APR 26, 2025 Backblast! 1Minute per Year Q: JCruise · 8 PAX WARMUP: Burpee, cherry picker, imperial walker, mosey through cones THE THANG: on the hill: 1 double count merkin, mosey down, 9 double count merkin, mosey up, 7 double count merkin, mosey down, 9 double count merkin… APR 25, 2025 Backblast! SPRING BREAK FINALE Q: Senator Tressel · 7 PAX WARMUP: Mosey around the HT parking lot and circle up in front of the barbershop THE THANG: COP (mostly double counts): SSHx 25, Low slow squat x 20, windmill x 10, wide arm merkin x 10/hold/MC x 15, hello Dolly x 20… APR 18, 2025 Backblast! Ass kickings only Q: Barkley · 15 PAX WARMUP: Windmills, SSH, Low Slow Squats THE THANG: 4-corners 5–10-15-20-25 Merkins, Squats, LBC’s, HTH 5-10-15 Wide arm merkins, lunges, V-ups, Big boys Mosey from COT to behind Oriley’s and participate in 11’s on the… APR 15, 2025 Backblast! Fiddy Special Q: Airborne · 6 PAX WARMUP: Mosey with Toy soldiers and Karaoke. Merkins and Moroccan Night Ckubs the Tesh Way THE THANG: mosey to grassy incline. 10 curtsy lunges at bottom of hill, walk backwards up the hill then 10 deep squats at top of… SLOW BURN · APR 11, 2025 Backblast! SlowBurn with a Kick in the A…. Q: Cake Boss · 21 PAX WARMUP: Dynamic warm up around Lowe’s stopping along way to circle up and exercise Crowd pleaser was the duck walks in honor of Retiree THE THANG: The accumulator 10 exercises starting with one rep Moving to next… SLOW BURN · MAR 28, 2025 Backblast! Make Arms Great Again Q: Fishstix · 10 PAX 10 at Slow Burn this morning. We began with a lap around Lowe’s parking lot and stopped in front of Persis for the typical warm up exercises. Next, we did 7s between the sidewalks, dips and merkins on each end, bear… AMERICAN JACKAL · MAR 10, 2025 Backblast! Big bucket of suck-it Q: Deep Dish · 10 PAX · +1 FNG WARMUP: SSH Moroccan night club Windmill Murkin THE THANG: Mosey to the football field PAX draw a card from the bucket which specifies the exercise and # of reps and mode of transport. PAX do exercise every 5 yards to… ALCATRAZ · MAR 8, 2025 Backblast! Bring Your Wife to F3 Day Q: Senator Tressel · 14 PAX WARMUP: Shady led the Pax out of Runde Park to the circle at the end of Windward Drive for windmills, cherry pickers, yoga type back stretches,Peter Parkers and Parker Peters. The Pax then ran back to Runde and met up… THE BALLROOM · FEB 25, 2025 Backblast! Sweating with the oldies Q: Bonsai · 6 PAX WARMUP: SSH, windmill, but kickers, high knees, inch worm merkins on the field Bear crawl back across the bridge THE THANG: 7’s on the hill while nur up merkins at the top and big boy sit-ups at the bottom Moves over to… COLOSSEUM · FEB 11, 2025 Backblast! Little push, little pull Q: Shady · 3 PAX WARMUP: Light rain was in the forecast and it was cold…so going to chalk those factors to the low numbers but Barkley and Farmers were not deterred. We did a quick lap by the elementary school along with the following… COLOSSEUM · FEB 4, 2025 Backblast! 0 burpees Q: Bonsai · 5 PAX WARMUP: SSH, windmill, low slow squats, butt kickers, high knees, soccer hips THE THANG: Perform an exercise at a column, then move down two columns and perform the next. Repeat this twice. Run back to the beginning… ALCATRAZ · JAN 18, 2025 Backblast! Little bit of rain and jacked up jack w Q: Shady · 5 PAX WARMUP: collected in the parking lot, very quick disclaimer and off we went. Ran a nice big lap around the baseball fields, settled in for some SSH, windmills, low slow squats, and then we went into a Jack Webb. Senator… THE HIVE · JAN 17, 2025 Backblast! DORAs at The Hive Q: Esso · 18 PAX DORA 1: partner run - Man makers 50 - Goblet Squats 100 - Swings 150 DORA 2: farmers carry - Burpees 50 - Squats 100 - Overhead clap 150 DORA 3: Bear crawl - Bent row right 50 - Bent row left 50 - Curls 50 DORA 4… CLYDESDALES · JAN 15, 2025 Backblast! When in doubt, Plot-A-Route Q: Sofrito · 15 PAX Disclaimer Avoided all semi pros out in the gooom WARMUP: 15 Him Counted THE THANG: Cross LP parking lot towards Munn Rd and hang left. All lefts from there at the following intersections: Harris St. , Jackson St, Hwy… JAN 14, 2025 Backblast! Daytona 500 with all the smells Q: Bonsai · 6 PAX WARMUP: SSH Windmill Butt kickers High knees Soccer hips Broga THE THANG: Daytona 500 5 exercises 25 reps each for 4 laps Merkins Squats SSH Calf raises LBCs Total of 500 reps when completed and roughly one mile. With… JAN 9, 2025 Backblast! Choose Hard Q: Double D · 17 PAX WARMUP: Run to bandshell at WEP THE THANG: We did laps around WEP with an accumulator thrown in for fun. When returning to the bandshell after each lap pax did the following starting with the first exercise and then… THE HIVE · JAN 3, 2025 Backblast! Interimsubstiq Q: Über · 10 PAX WARMUP: ground work, non-ground work THE THANG: burpee chase, wall work, circuit MARY: ANNOUNCEMENTS: COT: DEC 26, 2024 Backblast! No Catfishing Here 13 PAX The original Q Cake Boss was feeling ill, so I stepped in. WARMUP: Pledge of Allegiance right at 06:45. Then right at launch point, we warmed up with the following - we went SWIMS-ing: - 20 SSH - 10 WM - 15 IW - 20 MNC… 6@6 · DEC 21, 2024 Backblast! 9@6@6,12-21-24 Q: Barry Manilow · 9 PAX WARMUP: sit in the trucks with the heat on THE THANG: mostly running, typically MARY: Jane’s Last Dance ANNOUNCEMENTS: yes COT: pre