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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.

436 backblasts mention “Sugarbug”

RING OF FIRE · MAY 28, 2025 Backblast! Beat the deck #1 Q: Halfback · 16 PAX WARMUP: Quick warmup as we had a lot to cover. Cherry pickers and side straddle hops THE THANG: We had 9 cards face up and needed to guess higher or lower of any pile. Each card had a workout associated with it. You get… THE HIVE · MAY 23, 2025 Backblast! The Hive Shovel Flag Hand-Off Q: Deep Dish · 32 PAX WARMUP: Happy Hour warmed us up for the impending bear down THE THANG: Round 1: 10-min AMRAP 10 x KBS 10 x KB squats 10 x KB deadlifts 10 x KB clean and jerk Round 2: 25-min of suffering PAX circle up at bottom of the… SOUL TO SOLE · MAY 22, 2025 Backblast! Dr. Izumi Tabata Q: Sprocket · 7 PAX WARMUP: THE THANG: TABATA ruck shuffle. 4:15 ruck pace , 45 sec run the whole time. We made our way down to the 9th grade wing of FMHS. Used the cinder blocks , rucks on and did 20 reps of OHP and Squats x 3 rounds… BUSHWOOD · MAY 21, 2025 Backblast! Floater VQ Q: Floater · 11 PAX WARMUP: SSH Imp Walker Low Slow Squat THE THANG: Mosey to Jackal 20 Plank jacks 20 Mountain Climbers 5 Inch worms 10 Freddie Mercury sit up 10 Kick through 5 Inch worms Did interval bench workouts 30 seconds work 10… THE BALLROOM · MAY 20, 2025 Backblast! Happy days Q: Peach Stand · 8 PAX WARMUP: ssh, windmills, imp walkers, hillbilly walkers and Peter Parkers, all in cadence THE THANG: a round of 13s - 2 stations were set up a hundred or so feet from each other. Station 1 the pax did merkins and… THE ARMORY · MAY 19, 2025 Backblast! Up and Down DORA Q: Grassy Knoll · 8 PAX WARMUP: Intro and disclaimer. Began mosey across the street. Stopped for MNC, windmills and Non-discrpt produce pickers. Mosey to another location, then stopped IW, HBW and SJacks. Continued Mosey back to the main… THE HIVE · MAY 16, 2025 Backblast! Man makers make it Q: Barkley · 5 PAX Warm Up: SSH, MNC’s, Imperial walkers, hillbilly walkers. One lap Workout: 3 Rounds 3 man maker buy in before each round of: 20 Tricep Ext, 20 Swings, 20 curls, 3 man makers, run lap 3 Rounds 3 man maker buy in before… THE RANCH · MAY 15, 2025 Backblast! This Shirt Stinks Q: Italian Job · 11 PAX 11 men toured the Ranch this morning to get a full body beatdown. The workout received the shirtless Change Order seal of approval, so pretty good start to the day. Here’s what we did. Warm Up - 10 Low Slow Squats (IC)… RING OF FIRE · MAY 14, 2025 Backblast! IPAX inspired workout Q: Vuvuzela · 13 PAX WARMUP: SSH, Merkins, Run, Wind Mill, Squats, Run, Grave Cinder Blocks. THE THANG: 35 yard Merry, one end do 50 reps of and exercise the use the corresponding MOT, then do 5 Burpees and return to the beginning using the… THE BALLROOM · MAY 13, 2025 Backblast! All of them Q: Cyclops · 14 PAX WARMUP: Mosey to behind the track. Windmills, cherry pickers, imperial walkers, clear the circle for runners coming through, resume imperial walkers, merkins, stretches and shoulder taps. THE THANG: We all need partners… SOUL TO SOLE · MAY 8, 2025 Backblast! Rosie’s little stroll Q: Rosie · 12 PAX WARMUP: We don’t need no warm up THE THANG: Ruck to Walter Elisha MARY: Stretches in front of an unsuspecting bystander ANNOUNCEMENTS: Cannoli run, tortoise and hate, COT: BUSHWOOD · MAY 7, 2025 Backblast! Bushwood Casino - Suplex dealing... Q: Suplex · 10 PAX WARMUP: MOTIVATOR, Windmills, Imp.-Walkers THE THANG: :black_joker: Texas Hold ’Em Beatdown Rules Setup: - Regular deck of cards. Assign each suit to an exercise: - Hearts → Merkins Diamonds → Squats - Clubs → Big Boy… THE BALLROOM · MAY 6, 2025 Backblast! ? Q: Assassin · 10 PAX THE THANG: We hit the turf field at PK Middle for some pick a ticket from the bucket running. Got in 2.5 miles all said and done. Great work and mumblechatter. All enjoyed. ANNOUNCEMENTS: Fogerty is your host for Adopt… SLOW BURN · MAY 2, 2025 Backblast! Triangle of pain- Not a Diamond Q: Joe Lyons · 15 PAX WARMUP: Mosey and stop three times -exercises THE THANG:" Triangle of pain" 1. ABs, 2. Shoulders and 3. shoulders (7 exercises at each stop x 20 reps each time around. Most made two full trips all 7 exercises x 20 MARY… SOUL TO SOLE · MAY 1, 2025 Backblast! Big 5-0 Q: Mainframe · 41 PAX Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with… RING OF FIRE · APR 30, 2025 Backblast! Gridiron Ladder and Escalator Q: Goose · 13 PAX We moseyed a bit with some but kickers and karaoke as we made our way to the center of the Gridiron for a few warm up exercises. - Grandpa Jacks - Imperial Walkers - Hillbilly Walkers - Some stretchy things Then we… SWEEP THE LEG · APR 28, 2025 Backblast! AKA at STL Q: Skipper · 16 PAX THE THANG: - Warmup run to GHES parking lot at the top of Dave Gibson. Round of Mary as we wait for the 6 - Run to access road at the back of the school for a “light pole” workout - Round 1: 5 burpees at the first pole… BUSHWOOD · APR 23, 2025 Backblast! Squirrels and light poles Q: Bass · 9 PAX WARMUP: count was 20 for the following SSH, hillbilly walkers, imperial walkers, Moroccan Nightclubs THE THANG: Credit goes to Kermit for the ao-the-ballroom Q yesterday. A slight modification due to the soreness factor… SNAKE PIT · APR 22, 2025 Backblast! Slow is the name of the AKA game Q: 3D · 11 PAX WARMUP: stuff THE THANG: Slow controlled reps up and down Single arm curls (left and right) Triceps Front raises Bent over rows (left and right) Calf raises Side bends (left and right) BBS MARY: 5 min of around the… APR 21, 2025 Backblast! Anna @ AKA Q: Sasquatch · 14 PAX WARMUP: dynamic plank exercises (merkins, peter parker, plank jacks, parker peter) with upward dog<>downward dog variations sprinkled in, ending with child's pose THE THANG: "Anna" partner WOD (see attached image) MARY… 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… THE COACH'S BOX · APR 17, 2025 Backblast! A girl named Cindie Q: 3D · 10 PAX Everyone grabbed a Cindie. MurderBunny 10 yds 20 curls. Repeat. Lunge with torso twist back 10yds and bent over double arm row. Repeat. Start over with Murder Bunnies again. Ended with some Mary. BUSHWOOD · APR 16, 2025 Backblast! AKA Birthday Q: Time Machine · 11 PAX WARMUP: Quick disclaimer as we watched the guest of honor roll up at exactly 5:15. Started with 15IW, 5 Slow Windmills and 53 SSH THE THANG: Mosey to the top of the hill, did a long set of 7’s with Iron Mike’s at the… THE BALLROOM · APR 15, 2025 Backblast! Rebel sighting Q: Rebel · 5 PAX Rebel forgot how to do a backblast. :sunglasses: