Skip to content
F3 THE FORT
From the gloom

backblasts

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

4,183 backblasts mention “su”

AMERICAN JACKAL · NOV 3, 2025 Backblast! Complicated not Hard Q: Esso · 15 PAX WARMUP: 105 SSH in Cadence THE THANG: - Bear crawls and jump squats - Lunge walk and merkins - Hill run + 6-count burpees in cadence - Hill run + LBC in cadence - Derkins, dips and incline merkins 3 minutes of Mary THE YARD · NOV 1, 2025 Backblast! 7 for 4 corners of 11s Q: 3D · 7 PAX WARMUP: variety THE THANG: 4 corners of 11s corner 1 10 Merkins Lunge walk Corner 2 1 LBC bear crawl Corner 3 10 Squats NUR Corner 4 1 Flutter Run Repeat 9-2-9-2 etc Hip flexors MARY: 5 mins of going around the circle… SLOW BURN · OCT 31, 2025 Backblast! What costume are you wearing? Q: Bass · 13 PAX We did a little warmup with the usual exercises. I proceeded to introduce the topic for thought. What costume are you wearing? Are you being an imposter? Mosey over to the first stop for some 4 corners. 3 exercises then… LAZARUS · OCT 30, 2025 Backblast! GTL at the ramp Q: Pauly D · 18 PAX · +3 FNG WARMUP: 25 SSH, 10 Cherry Pickers THE THANG: Mosey to the Parking Garage high knees, butt kickers, toy soldiers, karaoke Arrive at garage Hold plank and do low slow merkins until the 6 came in. Level 1: • 10 Low Slow… THE COACH'S BOX · OCT 30, 2025 Backblast! Modern-day Warriors Q: Italian Job · 2 PAX Two of us four-cornered the band lot and discussed modern-day warriors. Here’s what we did: Warm-Up - Jog around the football field - Stretches - 10 Imperial Walkers (IC) - 10 Windmills (IC) The Thang 4 Corners - Corner… OCT 30, 2025 Backblast! Springs street spine Q: HarryCarry · 15 PAX 15 total with six runners at Minnow Pond. Remainder did rucking. Pledge and then run to former Hardee’s lot where the thang is explained as follows: Parking lot is base camp. Do 10 burpees here. Run up Springs st to its… KITCHEN SINK · OCT 29, 2025 Backblast! VIRGIN Q Q: Senator Tressel · 3 PAX WARMUP: Disclaimer and mosey around the small loop in front of TCES with butt kickers, high knees, and some NUR thrown in THE THANG: COP: SSH x 25, Morracan Night Club x 20, windmill x 10, IW x 20, low, slow squat x 20… CLYDESDALES · OCT 29, 2025 Backblast! run, rundown, run-of-the-mill, runaway Q: Barry Manilow · 22 PAX WARMUP: assorted stretching, grunting, groaning, whining about the cold THE THANG: FMHS to new Kingsley, out/back to 21, around Sunbelt parking lot, back out. Studs add old Kingsley. MARY: assorted stretching, grunting… RING OF FIRE · OCT 29, 2025 Backblast! Wheel of Misfortune and too many reps Q: Splinter · 6 PAX Since I was going to be DR for my birthday, I decided to do my birthday Q a day early. I wanted a good one and didn't realize how good it was. WARMUP: SSH, windmills THE THANG: We picked up Cindy and took her down to… CURRAHEE · OCT 28, 2025 Backblast! Beach Club and Back Q: Band Camp · 6 PAX WARMUP: yea. I wanted to ruck sub 15min miles, so we did a little: SSH, IW, HW THE THANG: Ruck .75 miles, Ruck-Shuffle .25 miles 20-15-10-5 stops every mile with the ruck on - 20 lunges - 15 squats - 10 merkins - 5… COLOSSEUM · OCT 28, 2025 Backblast! Rain or Shine, the East Side Shows Up Q: Splinter · 2 PAX On this dark and gloomy day, I did a buddy a solid and took the Q while he had a last-minute conflict. I knew it was going to be raining, but I also knew that there were plenty of places to still get in a workout and… 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… THE BALLROOM · OCT 28, 2025 Backblast! Pick a card Q: Bass · 6 PAX WARMUP: usual SSH, windmills, stretching, imperial walkers, hillbilly walkers THE THANG: we did a little mosey to the back of the school for a little wall sit while pax would take a sprint up the stairs all… AMERICAN JACKAL · OCT 27, 2025 Backblast! And then there were 2 Q: Band Camp · 3 PAX WARMUP: Yep. In cadence and everything THE THANG: String of Pearls https://f3nation.com/post/super-21 Hit 3 miles MARY: Just a smidge ANNOUNCEMENTS: Read your https://mailchi.mp/b8a57c9f78e2/lorrorq9g6-13584616 COT… SWEEP THE LEG · OCT 27, 2025 Backblast! Trick or Treat at Sweep the Leg Q: Italian Job · 10 PAX We Monster Mashed 3 miles with 10 studs doing our best to hit the cul de sacs for all treats and no tricks. Here’s what we did: Warmup - 10 Low Slow Squats (IC) - 10 Imperial Walkers (IC) - 10 SSHs (IC) The Thang Mosey… THE YARD · OCT 25, 2025 Backblast! You can't out-Merkin a BigMac.. but you Q: Float Bridge · 8 PAX WARMUP: - 25 SSH - 10 Windmills - 15 Imperial Walkers - 10 Moroccan Night Club - Mosey 1 lap around the parking lot THE THANG: 1. Improvement contest -> Record the results 1. 1 minute Merkins 2. 1 minute Big Boy Situps… THE HIVE · OCT 24, 2025 Backblast! Goat Rodeo Q: Farmers Only · 12 PAX WARMUP: Flutters and SSH THE THANG: 4 rounds of: 10 goblet squat 10 rdl each leg One arm oh carry lunge walk around 100’ Mary 3 rounds of: Bear crawl with bell 10 snatch each arm 10 thruster each arm Mary 5, 10, 15 reps… DAWN PATROL · OCT 23, 2025 Backblast! Slow down Q: backdraft · 8 PAX WARMUP: stretching and the regulars (10reps each) THE THANG: mosey to sunbelt parking lot. 3 sets of each at 20 reps at various locations in the parking area. Merkins, lbcs Squats, American hammers Shoulder taps… THE RANCH · OCT 23, 2025 Backblast! Pain and suffering with a happy ending Q: Crystal Lake · 21 PAX · +1 FNG WARMUP: - Moroccan nightclubs - Windmills - Cherry pickers - Imperial walkers Mosey to benches and do a W.A.S.H. - 50 hand release Werkins - 50 American Hammers - 50 Step ups (25 each leg) - 50 Hip thrusts THE THANG… RING OF FIRE · OCT 22, 2025 Backblast! Met at the ROF for a little bit of this 5 PAX Normally, I'm the type of PAX that likes to create routines where you complete a lot of reps of a few different exercises when I Q a workout. Decided to switch it up a bit, and as my man JWOW like to say, we did a… CURRAHEE · OCT 21, 2025 Backblast! Ruckcoaster and tire Q: Grinder · 5 PAX WARMUP: - SSH / CP / IW / WM THE THANG: - Ruckcoaster: modified suicides with 10/20/30/40/50 reps and beloved man-makers every 5 min. - Tire: Tire flip with various exercises MARY: - speed-Broga - Sally - 6-count… 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… FLIGHT PLAN · OCT 20, 2025 Backblast! Sub- Sti -Q Q: Cyclops · 10 PAX WARMUP: nope THE THANG: Run or Ruck - Richard’s crossing and the Berkshire heights loop as many time as pax heart desires. Return via Richard’s crossing. MARY: open to all men - she wasn’t there ANNOUNCEMENTS: You… TRAINING GROUND · OCT 19, 2025 Backblast! Blazing new trails Q: Crystal Lake · 8 PAX WARMUP: THE THANG: 160 to Old Tara Ln and back MARY: ANNOUNCEMENTS: COT: