backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
5,613 backblasts mention “MP”
BLOCK PARTY · TUE FEB 24
Backblast! 14 hogs 6 coyotes go into a bar
WARMUP: 6ish Runners took off in da gloom 14 PAX moseyed to pharmacy lot for some COP Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees THE THANG: Moseyed to town hall wall…
THE ARMORY · MON FEB 23
Backblast! Tired of cold weather
WARMUP: SSH, low slow squats, high knees, butt kickers, karaoke THE THANG: Line up along the parking lines. With your kettle bell staying in one spot we performed the following exercises and then traveled to the next…
SWEEP THE LEG · MON FEB 23
Backblast! Sub of the substitute Q
WARMUP: mosey to goodwill SSH Imperial walkers Hillbilly walkers Cherry pickers THE THANG: Mosey to Planet Fitness explain exercises 5 Lt Dan 10 scissor kicks at eat stop sign through Waterstone. Right at the pool and…
RING OF FIRE · MON FEB 23
Backblast! Pfc Shawn Falter
WARMUP: 20IW, watch Senator show up in shorts in awe, 10 Cherry Pickers, 15 HW, Down/Up Dog, stretching and then plank for Shawn’s story. THE THANG: Shawn loved and played Varsity Basketball and Football. Brought some…
THE YARD · SAT FEB 21
Backblast! Day of Fun
WARMUP: - Moroccan Nightclub - Windmill - Cherry Picker - Imperial Walker THE THANG: - Circuit - 45sec exercise & 20 sec rest - Curls or Man Makers - Merkins - Plank Jacks - Leg Lifts - Mountain Climbers - Lunges …
THE FORT · SAT FEB 21
Backblast! Wet and Sweaty
WARMUP: ssh, low slow squat merkins. We played duck, duck, burpee. Pax circle up and hold a square. Person who is “it” bear crawls around circle and stops at a pax - both do 5 burpees. First done gets spot in circle…
THE HIVE · FRI FEB 20
Backblast! Dora, Dora
WARMUP: Yes - Windmills, squats, Imperial & Hillbilly Walkers THE THANG: Dora with a partner - forwards and backwards 50 - goblet squats 100 - curls 150 - swings 150 - swings 100 - curls 50 - squats 4 corners - 5-10-15…
DAWN PATROL · THU FEB 19
Backblast! Cougars and Gold Diggers
Stole from Spike: https://f3thefort.com/2026/02/18/hill-sprints/ WARMUP: yea THE THANG: see Spike’s stuff. I dropped many (NOT ALL) of the burpees by poplar demand MARY: flutters ANNOUNCEMENTS: lots in the newsletter…
LAZARUS · THU FEB 19
Backblast! All Respectables!
WARMUP: - Moroccan night club - Windmill - Cherry pickers - Imperial walker THE THANG: 10 rounds - 6 Burpees - 10 Side Staddle Hop - 6 Mike Tyson's - 10 Squats - run around island Pain stations - Station 1 - Mountain…
THE COACH'S BOX · THU FEB 19
Backblast! (Relationship) Malpractice Insurance
Warm up, : SSH-IC, f5-Burpee, cherry pickers –I C, 4 burpee‘s, WindM-IC, 3 Burpee, HW-IC, 2 burps, IW-IC, 1 Burpee Thang: run & gun accumulator… Mosey, keep adding an exercise. - 1) 5 Lt. Dan-Ohnos - 2) 20 LBC - 3) 10…
BLOCK PARTY · THU FEB 19
Backblast! 20 and 12
WARMUP: THE THANG: mosey to the church of god parking lot where the pax did a few Freddy mercuries while they waited for the six (me) to arrive. From there we did the cross workout. Run out to one of four points and…
THE FORGE · WED FEB 18
Backblast! Circuit City
WARMUP: Cherry pickers / windmills / SSH THE THANG: Circuit 20 merkins Run a lap 20 BBS Run a lap 20 dips Run a lap 20 pickle pointers Run a lap 20 squats Run a lap Repeat X 4 Abs Found a wall for wall 30 sit ups (on…
KITCHEN SINK · WED FEB 18
Backblast! Much like Heroin
WARMUP: brief THE THANG: tried a couple of things. Didn’t feel like YHC did a great job articulating. We moved to the next station and tried a few more. ANNOUNCEMENTS: Will gravitate to a WOD sorta format rather than a…
COLOSSEUM · TUE FEB 17
Backblast! O Brother Where Art Tho?
WARMUP: Imperial Walker, Hill Billy Walker, Over Head Claps, Windmill, and Potato Pickers All 11 Count THE THANG: Mosey to front of school for start of 4 Corners. 4 Rounds were called with different exercises each…
SNAKE PIT · TUE FEB 17
Backblast! Partner pain sesh
WARMUP: brief THE THANG: Partner up Start on one side of parking lot and advance to other side. Partner A uses double KB, partner B uses sandbag. Switch gear at each planter. 5 clean 5 press 5 thruster. At halfway…
BLOCK PARTY · TUE FEB 17
Backblast! Mardi Gras Party
Warm-Up: Quick mosey up the hill to parking lot SSH – 50 IC Imperial Walkers – 25 IC Windmills – 10 IC Moroccan NC - 15 IC Strawberry Pickers – 10 IC Cheese Shredder Thang 1 — Bourbon Street Circuit (3 Rounds): Set 4…
COCKPIT · MON FEB 16
Backblast! Up 1-0 & a FNG
WARMUP: mosey to the back of football stadium - exercises in cadence Windmills Cherry Pickers Plank, down dog, up dog, plank Merkins Peter Parker’s Shoulder Taps Low slow squats Add Moroccan night clubs Seal Jacks THE…
DAWN PATROL · MON FEB 16
Backblast! Hill Sprints
WARMUP: Mosey up the hill towards the lot by White Street, stopping along the way for: Side Straddle Hops, Squats, Peter Parker, Parker Peter, Up Dog, Down Dog, Walk the Dogs THE THANG: Board of Pain at top of hill by…
THE ARMORY · MON FEB 16
Backblast! Raiders from Sweep
Warmup: SSH Windmill Around the world Humane Burpee Thang: 4 Pop clean & squat 4 thrusters 4 swings 4 rows (each arm) 8 merkins on the bell Bear crawl w/ bell between each set I think we did 7 sets. "[Sweep the Leg guys…
SWEEP THE LEG · MON FEB 16
Backblast! Sweep the Leg Field Trip
WARMUP: Nope THE THANG: Every stop = 10 Merkins, 10 Dry Docks, 15 Squat Jumps, 20 LBCs - Cross street turn right, head to Towne Tavern parking lot - Continue to Enterprise Rent-a-Car - Continue to My Eye Dr - Continue…
THE YARD · SAT FEB 14
Backblast! V Day - showed lotta love to all the ma
WARMUP: yep, lots THE THANG: four circuits, chest, legs, abs l, cardio, merkins- reg, wide arm and diamond, jump squats, squats, wall squats and 11’s MARY: no time ANNOUNCEMENTS: FNG drive COT:
THE FORT · SAT FEB 14
Backblast! Don't Forget the Flowers!
WARMUP: Cohiba's attempt at the F3 Mission flopped so we started with 10 burpees flower by SSH and some other moves. Then we set off on a field trip. THE THANG: Pax covered 2 ish miles today with stops at Town Hall…
THE FORGE · FRI FEB 13
Backblast! Stockade Olympics
WARMUP: IWx15, HW x15, Windmill x10, Cherry Picker x15, Plank- Mountain Climber x11, Peter Parker x11, Parker Peter x11 THE THANG: Mosey to small round about circle (short track): PAX do Apollo Ono while everyone does a…
SLOW BURN · FRI FEB 13
Backblast! Failed Expectations
WARMUP: mosey to chik fil a parking lot and warm up while hoping to see the crewed rocket launch at 5:15. Side straddle hops, Moroccan night clubs, reverse lunges and windmills. Saw the upper stage separating from the…