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F3 THE FORT
From the gloom

backblasts

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

313 backblasts mention “Goose”

SEABISCUIT · TUE MAY 19 7 Runners and a Rucker Q: Goose · 8 PAX THE THANG: I gave a route, Neff to Dudley across Dobys Bridge to circle around Monteray Oaks a coupe times and back to COT. Announcements were made. COT: we shared and prayed LAZARUS · THU MAY 14 4 Corner EMOM Q: Goose · 2 PAX WARMUP: SSHs, Windmill & stretchy things THE THANG: 4 10-minute EMOMs in each corner. Corner 1 - Full Body (5 exercises repeated 2 rounds) Minute 1, 6, – 10 Burpees Minute 2, 7 – 15 Merkins Minute 3, 8 – 20 Reverse… LAZARUS · THU APR 30 Audible Q: Goose · 4 PAX We warmed up with the Motivator and some stretchy things. Corner 1 (10 reps) - Merkins – 10 reps Corner 2 (10 + 20 reps) - Merkins – 10 reps - Air Squats – 20 reps Corner 3 (10 + 20 + 30 reps) - Merkins– 10 reps - Air… COCKPIT · WED APR 29 West side will travel Q: backdraft · 6 PAX WARMUP: mosey, dynamic stretch, 5 of the OG warm up moves THE THANG: Dora- 100 big boy, 200 merkins, 300 squats Followed by 1 min of called exercise with about 30 seconds of rest. We did a lot of reps but remembered to… COCKPIT · MON APR 27 Shared discipline is stronger than self discipline Q: Pusher · 5 PAX “A cord of three strands cannot be broken” Ecclesiastes 4:12 Discipline is defined as the training of oneself or others to obey rules, maintain order and achieve goals through self control and consistent action, even… COCKPIT · FRI APR 24 QvQ round 4 2026 Q: Ruby Slippers · 26 PAX River Rat: Pair up On cinder blocks 20 man makers Each swapping the 20 Sinister Kiss 20 big boys with block pass Pinch grip carry cinder block with your partner to the parking lot And back 20 overhead under leg passes… COCKPIT · MON APR 20 Birthday Boy 4-20 Q: darkhelmet · 14 PAX · +1 FNG WARMUP: Warmup THE THANG: Thanged MARY: Quickie ANNOUNCEMENTS: > COT: LAZARUS · THU APR 16 Lazarus - 4-16-2026 Q: Brawny - The Fort · 5 PAX WARMUP: - 20 Side-straddle hop, - 10 Strawberry pickers, - Down dog with calf stretches, to a honeymooner THE THANG: - Mosey down to Viva Chicken, over to Super Chix, around the round-about to the front of the theater … FLIGHT PLAN · MON APR 13 Spring break is over Q: Cherry Pie · 17 PAX WARMUP: OYO THE THANG: Suggested route Richard’s crossing to R on front st to L on 160 L on Stonecrest blvd Through Walmart shopping center back to 160 and reverse back 4.4mi MARY: no ANNOUNCEMENTS: QvQ @ JOC this wed +… LAZARUS · THU APR 9 Rucking around Q: Liberty Bibberty · 3 PAX Rucked around Redstone in prep for the 12 hour ruck COCKPIT · WED APR 8 2026 QvQ Round 2 Q: Stagecoach · 35 PAX QvQ Format: 20/20 PAX Vote in 4 categories V.A.P.E. Rabbit: Divide into two teams Every man runs 25m and nurs 25 back and the completes 2 squat jumps and 2 burpees. WWR but add 2 reps to each exercise after each trip… THE ARMORY · MON APR 6 50 Q: Goose · 9 PAX WARMUP: We started off with our themed number of reps with 50 SSHs then on to some stretchy things. THE THANG: This is what was planned plus a couple of AMRAPs but we only made it to Round 2 -Corner 2 then we had to… 6@6 · SAT APR 4 Running & Rucking Q: McHale · 20 PAX WARMUP: Ruckers did warmups THE THANG: Ran, Marathon training and rucked trails at Anne Springs MARY: ANNOUNCEMENTS: COT: LAZARUS · THU APR 2 Stroll around the grounds until you feel at home Q: Cyclops · 8 PAX WARMUP: Mosey to the theater entrance walkway Exercises in cadence: Windmills x 10 Imperial Walkers x 10 HILLBILLY Walkers x 10 Merkins x 11 Hold plank Shoulder taps x 15 Low slow squats x 10 - hold peoples chair on the… COCKPIT · WED APR 1 The Makeup Q Q: Damien Croft · 12 PAX WARMUP: Windmills / Cherry Pickers / Worlds Greatest Stretch THE THANG: Light Pole Circuit with ascending and descending reps Archer Merkins x 5 Squats x 10 CDD x 15 LBC's x 20 Lunge x 15 Merkin x 10 Burpee x 5 Repeat… FLIGHT PLAN · MON MAR 30 Sutton x 3 Q: Everest · 22 PAX WARMUP: THE THANG: Sutton rd to Sutton Place and return on Sutton MARY: ANNOUNCEMENTS: >, QvQ, Bethel COT: prayers and praises FLIGHT PLAN · MON MAR 30 Sutton x 3 Q: Everest · 22 PAX WARMUP: THE THANG: Sutton rd to Sutton Place and return on Sutton MARY: ANNOUNCEMENTS: >, QvQ, Bethel COT: prayers and praises FLIGHT PLAN · MON MAR 30 Sutton x 3 Q: Everest · 22 PAX WARMUP: THE THANG: Sutton rd to Sutton Place and return on Sutton MARY: ANNOUNCEMENTS: >, QvQ, Bethel COT: prayers and praises LAZARUS · THU MAR 26 Burpacides Q: Pauly D · 8 PAX WARMUP: SSH / Windmills / Low Slow Squats / Worlds Greatest Stretch THE THANG: Mosey to the back of the theater for parking lot lines bear crawl to first line -> 5 Burpees Crab Walk to second line -> 5 Burpees Repeat… FLIGHT PLAN · MON MAR 23 Run and Ruck Q: backdraft · 20 PAX WARMUP: THE THANG: run or ruck MARY: ANNOUNCEMENTS: COT: prayers and praises FLIGHT PLAN · MON MAR 23 Run/ruck flight plan Q: backdraft · 20 PAX WARMUP: THE THANG: run or ruck to harvest point MARY: ANNOUNCEMENTS: COT: LAZARUS · THU MAR 19 Backblast! Full Nody Q: Goose · 8 PAX WARMUP: We warmed up with SSH and stretchy things. THE THANG: Thang 1 300 Core 50 LBCs 50 American Hammers 40 Heals to Heaven 40 Flutters 40 Plank Shoulder Taps 40 Toe Touches (legs up reach for toes) 30 Freddy Mercurys… FLIGHT PLAN · MON MAR 16 Backblast! Brayden, but no loops Q: Peach Stand · 12 PAX WARMUP: THE THANG: suggested route was heading out Richard’s crossing to 160, right at the first entry to Brayden. Go all the way down the hill and turn left. That road loops through a section of neighborhood and heads… LAZARUS · THU MAR 12 Backblast! New Territory Q: darkhelmet · 10 PAX We warmed up then headed to new territory across from Redstone. Announcements we made and we ended with COT.