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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.

4,183 backblasts mention “su”

SLOW BURN · AUG 22, 2025 Backblast! toilet paper options are plentiful Q: Badlands · 12 PAX Standard CoP warmup IC - SSH, WM, IW, broga stuff Dynamic warmups to take us past the f45 suckers paying to workout at 5am... high knees, buttkickers, toy soldiers, karaoke Pyramid style workout... run up and perform… THE HIVE · AUG 22, 2025 Backblast! Swole city, bro! Fist pumpin’ through t Q: Pauly D · 15 PAX WARMUP: • 20 SSH IC • 10 Windmill Cherry Pickers IC • World’s Greatest Stretch (both sides) THE THANG: AMRAP Circuit – 40s on / 20s off (4 rounds) 1. KB Swings 2. KB Goblet March 3. Suitcase Deadlifts 4. Cross Body… LAZARUS · AUG 21, 2025 Backblast! Lazarus - 8/21/2025 Q: Brawny - The Fort · 9 PAX · +2 FNG WARMUP: - 10 Side Straddle Hops - 10 Windmills - Plank to Down Dog, Calf stretch’s to Sunrise THE THANG: Mosey to hill on Red Stone behind Biergarten 25 Inchworm/Walkin Merkins Bear crawl to top of hill 25 Tip-Toe… THE COACH'S BOX · AUG 21, 2025 Backblast! 4-corners with Cindy Q: Grinder · 4 PAX WARMUP: - SSH / CP / IW / WM THE THANG: - 4 corners, same exercise per round, mode of transportation = lunge walk with cindy, take a lap around after each set - 5x man-maker - 10x OH press - 15x flutter press - 20x… THE RANCH · AUG 21, 2025 Backblast! Stang Returns To The Ranch Q: Stang · 10 PAX WARMUP: 15 Hill Billy Walkers, 15 Windmills, 15 Moraccian Night Clubs THE THANG: Mosey to speed bumps at Middle School Drop Off Line. Each exercise starts at 4 reps then goes up by 4’s to 20 reps with a different mode… BUSHWOOD · AUG 20, 2025 Backblast! Prancing ponies, pickle pointers and su Q: Liberty Bibberty · 4 PAX WARMUP: SSH IMP WALKERS HILLBILLY WALKERS SQUATS MERKINS BROGA THE THANG: Ladder in the lot Merkins Squats CCD LBC MOT Bear crawl or Lunge walk Toy soldier High knees Karaoke intervals of 5 compounded up for each island… RING OF FIRE · AUG 20, 2025 Backblast! ALLTHUMBS!!! 11 PAX Arrived early to pick up Cindy and her friends ( just more Cindys ). After the party favors were loaded in the truck I drove to the band practice lot, needed 25yard spacing, why reinvent the wheel. As I was setting up… DAWN PATROL · AUG 19, 2025 Backblast! Light pole Accumulator Q: Jekyll · 5 PAX It was a pleasant morning with a slight breeze. WARMUP: run to 4 corners of the track at WEP. At each corner in cadence : 20 SSH, 10 cherry pickers 10 squats THE THANG: We were supposed to do drill bits but the… SNAKE PIT · AUG 19, 2025 Backblast! Smokin Ladder Q: Cohiba · 3 PAX Warm-Up: SSH – 20 IC Windmills – 10 IC Moroccan Night Clubs – 15 IC Imperial Walkers- 20 IC The Thang: 1. Snake Pit Ladders Start at 5 reps, add +5 each round until 25, then work back down. Exercises: KB Swings Goblet… AMERICAN JACKAL · AUG 18, 2025 Backblast! Light poles with motion sensors…AJ fanc Q: Kermit · 10 PAX WARMUP: Disclaimer Mosey around entrance, circle up for 15 SSH IC 10 LSS IC 10 Windmills IC 10 Hillbilly Walkers IC 10 MNCs IC Yoga THE THANG: Moseyed down to the yellow striped triangle, at the entrance to school and… THE YARD · AUG 16, 2025 Backblast! Put a cap on it Q: Rosie · 4 PAX WARMUP: We warmed up, standard fashion. SSH, Cherry pickers, windmill, imperial walkers, hillbilly walkers THE THANG: 3 rounds, 1 min each tempo squats, lunge, Al Gores 3 rounds, 1 min each Slow merkins, shoulder taps… THE FORT · AUG 16, 2025 Backblast! Case Keenan and Kel…ley Kapowski Q: Brawny - The Fort · 7 PAX WARMUP: hops of a side straddle, grass pickers, imperial walkers, THE THANG: 1 found of beat the deck: Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right… SLOW BURN · AUG 15, 2025 Backblast! Sweatiest Broga Q: Sasquatch · 14 PAX WARMUP: low slow squat x10, plank, upward dog, downward dog, shoulder taps, upward dog, downward dog, peter parkers, upward dog, downward dog, SSH x10 THE THANG: 6 cones set up in a circle - pax and a partner head to a… THE HIVE · AUG 15, 2025 Backblast! Introducing the Stork Press Q: Rosie · 12 PAX WARMUP: After a messy start of out of order exercise commands, we warmed up THE THANG: 5 rounds, 2 exercises, 1min each - 20 Swings with a plank, 6 burpees and run with KB 2 rounds, 6 exercises, 1 min each clean, squat… THE COACH'S BOX · AUG 14, 2025 Backblast! The Coaches Box 8-14-2025 Q: Brawny - The Fort · 3 PAX WARMUP: - 10 Side straddle hops - 10 Grass-pickers - Plank to down dog, calf stretch’s to sunrise THE THANG: Gear: Rucksack, Sandbag, 2 x Cindy’s - Move to Cindy storage - Load up and move to first corner of the lot by… THE RANCH · AUG 14, 2025 Backblast! The Man Behind Cohiba Q: Cohiba · 4 PAX Warm-Up: SSH – 20 IC Imperial Walkers – 20 IC Windmills – 10 IC Merkins – 10 IC Thang 1 — Rancher’s Gauntlet: Cone 1 – 15 Burpees Cone 2 – 15 Squats Cone 3 – 10 Carolina Dry Docks Cone 4 – 15 Jump Squats Repeat x2 Thang… KITCHEN SINK · AUG 13, 2025 Backblast! Kitchen Faucet Was Turned Off At The 'S Q: maximus · 9 PAX Bring your sand bag. Those were the instructions. WARMUP: Short mosey with a few of the typical warmup exercises. THE THANG: Grab your bag...sandbag, and meet me by the flag poles. I reintroduced the GoRuck 60x60 and… BUSHWOOD · AUG 13, 2025 Backblast! BushHolePit. Best if used on or before Q: darkhelmet · 17 PAX 17 men, 3 Ruckers and 14 of The Ungovernable, came to BushHolePit to celebrate National Left-Handers Day. Or just to workout. Whichever. WARMUP: Like we needed it warmer out there. But we did do a little moseying… RING OF FIRE · AUG 13, 2025 Backblast! King of the Ring VIII Q: Band Camp · 9 PAX WARMUP: yea. Nothing fancy: SSH, IW, HW, Windmill, yoga THE THANG: 10 pull-ups 20 merkins 30 squats Farmers carry 2 cinder blocks 440ft downhill Run around Sugar Creek Elementary Farmers carry 2 cinder blocks 440ft… SNAKE PIT · AUG 12, 2025 Backblast! No breeze in the Pit Q: Kermit · 6 PAX Arrived at the Snake Pit at 0505hrs to a steady down pour of rain. Noticed that a couple of vehicles were unoccupied, but a couple of vehicles still had PAX sitting inside, most likely contemplating how they got in this… THE BALLROOM · AUG 12, 2025 Backblast! Grab hold of an Expensed Footlong and l Q: darkhelmet · 7 PAX 'Twas a damp, but not raining, morning and a group of elder statesman of The Fort came together to discuss rising prices and the good old days. A trip past a few light poles with merkins and squats got the blood… BLOCK PARTY · AUG 12, 2025 Backblast! Are you able to pivot when an obstacle Q: backdraft · 9 PAX WARMUP: SSH, windmills, cherry pickers, Peter Parker’s, Parker Peters, arm circles, Moroccan nightclubs THE THANG: up and down hill with LSS at bottom and big boys at top x3 Wind sprints and ne’er backx5 Amphitheater 10… AUG 12, 2025 Backblast! Double Deuces at The Corral 4 PAX NO RAIN!!! I used my super secret weather control satellite, that the conspiracy theorists say the government has, to turn it off just in time for 0515 start. All that did was ramp up humidity though. Back to the… FLIGHT PLAN · AUG 11, 2025 Backblast! A large ruck club Q: Esso · 18 PAX Walmart round suggested but many Rucker looping aromas Baxter as well.