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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.

1,991 backblasts mention “Repeat”

THE HIVE · JAN 31, 2025 Backblast! ?️Webs and high reps ? Q: TINSEL TheFort · 13 PAX WARMUP: Moroccan night clubs Windmills Low slow squat Ssh Mountain climbers THE THANG: Web High pulls. Curls 1-4…10-40, yes 55 HP and 220 curls Take a lap Around the world, 4 reps each side, everyone takes a step to the… THE COACH'S BOX · JAN 30, 2025 Backblast! 30 Fishin Gone / 30 Gone Fishin Q: Suplex · 3 PAX WARMUP: SSH, CP, IW, Merkins, All IC Shakira (five each direction) OYO THE THANG: 3stations: cinderblock, fire hose, lap around the parking lot. Rotate upon completion of lap. Round 1 and 2: Firehouse – battle ropes… THE RANCH · JAN 30, 2025 Backblast! School Circuit Q: HarryCarry · 4 PAX Warmup: SSH, Windmills, Imp Walkers, Los Slow Squats, Peter Parkers, plank stretches --Run Thang 1: Wall sit, pax individually run out and did 6 merkins, then did muscle ups, then did wall tar jais --Run Thang 2: at… BUSHWOOD · JAN 29, 2025 Backblast! The shank at Bushwood Q: Rosie · 6 PAX WARMUP: Mosey down to Forest Middle, SSH, Cherry Pickers, Windmill, Moroccan Night clubs, Merkins High knees, Karaoke’s, Lunges THE THANG: 10 Merkins, 10 CDDs, 10 Plank jacks, run the hill, repeat 3x 10 Jump squats, 10… JAN 28, 2025 Backblast! Blimps at the GC Q: Mainframe · 7 PAX Short disclaimer then jog around back of center for warm-ups. Normal stuff: SSHs, imperial Walker's, low slow squats, merkins, Peter Parkers, Parker Peter's, and MNCs. Mosey to back hill for accumulating BLIMPS. 5… SWEEP THE LEG · JAN 27, 2025 Backblast! It’s Merman Q: Soup To Nuts · 6 PAX WARMUP: None THE THANG: 3 cone pain stations .40 mile mode of transport. Rinse and repeat. 1 cone -15 dips 2 cone - 15 merkins 3 cone - 15 squats. Should have logged 3.5 a 4 miles and did enough merkins, dips and squats… THE YARD · JAN 25, 2025 Backblast! Repeat till Failure 7 PAX WARMUP: Started with a 5 minute mosey around campus and then circled up: CherryPickersx5inCadence, WindMillsx5inCadence, SSHx15inCadence, HighKneesx20OYO, SSHx10inCadence, ButtKickersx20OYO, SSHx5inCadence… JAN 24, 2025 Backblast! Pretty warm for 17 Q: Rolloff · 21 PAX WARMUP: pledge THE THANG: mosey over to Academy and Monroe white Hill pendulum from parking lot to parking lot on Monroe white - 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10… DAWN PATROL · JAN 23, 2025 Backblast! 18 degrees and toasty Q: Minuteman · 5 PAX WARMUP: mosey to coupons (rocks) with karaoke, butt kickers, and high knees along the way. THE THANG: 3x rinse and repeat 8 exercises, all in cadence: Merkins 15 Peter Parkers (from elbow plank position) 30 Curls 15… RING OF FIRE · JAN 22, 2025 Backblast! Only the best for the PAX of RoF Q: Cake Boss · 4 PAX WARMUP: imperial walkers, Moroccan night clubs, low slow squats Grab a Cindy Mosey to Gym entrance :fire:Dips In cadence :fire: 10 step Ups :fire:Derkins in cadence Mosey to from main entrance with Cindy :fire:Dips In… COLOSSEUM · JAN 21, 2025 Backblast! Men in Tights Q: Stang · 5 PAX Texted Barkley last week and told him to put me in for Q sometime at Coliseum. He responded and said I need someone for next week. I gladly accepted before looking at that weeks weather forecast. Rookie mistake but we… FLIGHT PLAN · JAN 20, 2025 Backblast! Keep the heat up- Flight Plan Q: Cake Boss · 6 PAX WARMUP: Put hat on THE THANG: Run down market Left on Shady Grove Take trail at back of YMCA lot Follow up 6th Baxter to Sutton Right on Sutton to market Back to Shady Grove Rinse and repeat 3-4times or 3.5-4.5mi MARY… VARSITY · JAN 20, 2025 Backblast! The Bremer Q: Rumbling Bald · 4 PAX WARMUP: SSH, Moroccan NC, IW, HW THE THANG: Run to bottom of hill & back 50 Merkins Run to bottom of hill and back 75 squats Run to bottom of hill and back 50 LBC’s Rinse & repeat for 25 minutes Run bus loop 50 dips Run… SWEEP THE LEG · JAN 20, 2025 Backblast! Run up the Hill "Again"! Q: BONES · 11 PAX WARMUP: none THE THANG: run over toward school into cul de sac where Decibel had his office. Run down to the bottom of road where street lights are before school. Run back up the hill to cul de sac. Exercises at top and… JAN 20, 2025 Backblast! The Bremer Q: Rumbling Bald · 4 PAX WARMUP: SSH, Moroccan NC, IW, HW THE THANG: Run to bottom of hill & back 50 Merkins Run to bottom of hill and back 75 squats Run to bottom of hill and back 50 LBC’s Rinse & repeat for 25 minutes Run bus loop 50 dips Run… TRAINING GROUND · JAN 19, 2025 Backblast! Taking the Fishbowl Backwards Q: Crystal Lake · 11 PAX · +1 FNG WARMUP: THE THANG: Academy St. to Monroe White St. stop at the intersection and the man with the bag walked backwards up to the top of the big hill to the abandoned parking lot entrance, then back down forward and go up… 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… JAN 17, 2025 Backblast! Honoring 809 4 PAX WARMUP: SWIMS - 20 SSH (dc) - 10 WM - 15 IW - 15 MNC - 15 Strawberry Pickers THE THANG: Today we honored York Co. Detective Mike Doty, Badge No. 809, who's End of Watch (EOW) was 7 years ago today, 1/17/2018… JAN 16, 2025 Backblast! #MABA Q: Time Machine · 9 PAX WARMUP: Mosey to PI Parking Lot THE THANG: 4 Corners 1: PI Parking Lot 2: Confederate St. Parking Lot 3: Howington Cir & Country Club Dr. 4: Country Club Dr. & Academy St. Odd corners 10 Burpees, Even corners 10… SEABISCUIT · JAN 14, 2025 Backblast! The Hills Have Eyes Q: Liberty Bibberty · 6 PAX Ran from blue down to Dragon Way. Did a loop around the school. Then ran down the hill to Stebbins and up that. Back down Dudley to Dragon Way and repeat . THE ARMORY · JAN 13, 2025 Backblast! Decending Ladder of Fun Q: Grout · 6 PAX WARMUP: 20 SSH, 10 Hillbilly Walkers, 10 Cherry Pickers, 10 Moroccan Nightclubs Mosey to center of parking lot THE THANG: Round 1: 5 Manmakers, 10 American Hammers, 15 Skull Crushers, 20 Swings, 25 Curls, 30 Lunges, 35… SWEEP THE LEG · JAN 13, 2025 Backblast! Stomping Grounds Q: Gary Fike · 12 PAX Time to run the route I’ve driven many times in the last ten years. Mosey to PFHC (former site) 20 Merkins and 20 CCD Mosey to GHES parking lot 20 LBC 20 Rosalita Mosey to handicap spot at GHMS 20 squats 15 Monkey… DAWN PATROL · JAN 9, 2025 Backblast! Sure you don't want to just grab a coff Q: Battle Bot · 3 PAX WARMUP: Goofballs Low slow squat Low slow merkins Let's get outta here, it's cold THE THANG: 4 corners around Kingsley loop: 2 rounds, 20 reps each of Corner 1 - Upper Body Merkins Derkins CDDs Corner 2 - Leg Day Squats… THE COACH'S BOX · JAN 9, 2025 Backblast! 30/30 Hominy Time - Blind Melon soundtr Q: Hominy · 4 PAX 30/30 Format. Q for first 30 minutes 1st F: Hominy Q for second 30 minutes 3rd F: Bitcoin WARMUP: - Mosey a lap - Side Straddle Hop - Big Boy Situps - Imperial Walkers - Windmills - American Hammer - Plank THE THANG…