backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
151 backblasts mention “Last Call”
KITCHEN SINK · WED APR 8
Everything and All of Them Smokin Workout
Warm-Up: SSH x 25 Imperial Walkers x 15 (IC) Moroccan Night Clubs x 20 (IC) Windmills x 10 (IC) Strawberry Pickers x 10 (IC) Cheese Shredder Block 1: Load & Move: AMRAP (5 minutes) x 2 Rounds: Sandbag Clean to Shoulder…
THE COACH'S BOX · THU APR 2
Barrel of tities, came out sucking my thumb
WARMUP: Cherry pickers, wind mill, side stradel hope, mozy THE THANG: AMRAP 8 minutes of squats, reverse lunges, mountain climbers, calf raises 50 yd sprint, merkins, planks, shoulder taps and cdd MARY: mix of core…
THE FORGE · WED APR 1
Cherie Berry at The Forge
15 men started the day with enough elevator work to make Cherie Berry proud. Here’s what we did. Warm Up - 10 Low Slow Squats (IC) - 10 Plank Jacks (IC) - 10 Mountain Climbers (IC) - 10 SSHs (IC) The Thang Mosey to…
THE COACH'S BOX · THU MAR 19
Backblast! Mental Health Battle
Warm-Up: Mosey lap around AO SSH – 20 IC Imperial Walkers – 15 IC Windmills – 10 IC Strawberry Pickers – 10 IC Mosey lap around AO with log Main Thang: Round 1: Cinder Strength Perform 3 rounds: (10, 15, 20 reps) Cinder…
DAWN PATROL · TUE MAR 10
Around Fort Mill
WARMUP: yessir THE THANG: I copied Double D’s trick of using playing cards but none under 8 reps, around WEP beatdown and some Fort Mill History etc.. We ran the WEP with short pain stations Merkins, Lunges, Hammers…
THE COACH'S BOX · THU MAR 5
Backblast! Ladders and The Queen
WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, mosey THE THANG: start at goal line. Run to 10 - do the exercise - run back - do the burpee… run to 20…. Ladder: 10 - big boy situps 1- burpee 20 …
THE FORGE · FRI FEB 27
Backblast! Neese's was almost the death of us
WARMUP: Yes, IW; HW; some yoga. Introduced the reverse burpee (you go down on your 6, lay on your back, and then return to standing for a jump). Stagecoach busted his wrist and YHC was tired of seeing him modify. THE…
THE FORGE · WED FEB 25
Backblast! Hockey Gold
WARMUP: Quick run around the parking lot, back to COT area, circle up for the following: – 20 SSH – 10 Windmills – 15 Imperial walkers – 15 Moroccan night clubs – 10 Strawberry pickers Then run to the parking lot at…
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…
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 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 · WED FEB 11
Backblast! Bearded Brothers Beatdown
WARMUP: 3/4 mile run to the dance studio with some monkey Humpers, burpees and squats along the way at various spots THE THANG: Had a conversation with Rebound Monday after Flight Plan and found out he had the Q at…
SOUL TO SOLE · FRI FEB 6
Backblast! Rucking Miles & Rugby ? Sprints
WARMUP: NA THE THANG: Rucking miles and Rugby Sprints MARY: NA ANNOUNCEMENTS: One Word, Men’s Shelter, Break the Dam and Dam to Dam COT: Yes
SOUL TO SOLE · THU JAN 22
Backblast! Sharing Burdens
WARMUP: No warmup THE THANG: Rucking within the Kingsley property while sharing a 40lb dumbbell while you were talking about your burdens. We did (10) reps of low-slow Squats each person while one person was holding the…
DEC 30, 2025
Backblast! Last Call
WARMUP: Windmills Calf raises SSH Elbows-to-High Knees Cherry Pickers THE THANG: HIIT Tour to Grace Covered Pavilion (including parking lot four corners) 15 Merkins 20 Shoulder Taps 25 Jump Squats Arm Dora @ Grace…
DEC 24, 2025
Backblast! Eve of the Lord's birth - convergence
WARMUP: The usual THE THANG: DH-type-stuff MARY: worked into Thang ANNOUNCEMENTS: Newsletter & upcoming changes COT: Lauren Hope Styles (sp?) - 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around…
SOUL TO SOLE · NOV 13, 2025
Backblast! Flag Hand-Off: Congratulations McHale!
WARMUP: Zilch THE THANG: miles and smiles MARY: We stretched her out:chicken: ANNOUNCEMENTS: CHRISTMAS PARTY!!, Break the Dam, CRI run/ruck, Thanksgiving Convergence 6:30A @ AO The Ranch COT: Yes. Thank you, Jesus.
OCT 31, 2025
Backblast! Miyagi's Reign Begins
WARMUP: Yes THE THANG: Slapshot Gave us the opportunity to do 100 burpees with a run EMOM. miyagi Chipper 100 - Merkins - Squats - BBS - Flutters - Dips - Lunges 100 reps of each, broken up however the PAX wanted. MARY…
OCT 7, 2025
Backblast! 13 YR Anniversary Convergence
WARMUP: THE THANG: Here is my weinke - Assassin We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools. Starting at the front door we headed around the back, past the shop, past the…
DAWN PATROL · OCT 2, 2025
Backblast! Minute Man found his dog
WARMUP: mosey around Kingsley with the following warmup throughout the mosey - SSH, windmill, imperial walkers, hillbilly walkers, Moroccan nightclub, toy soilders, butt kicks, high knees, stretching, etc. THE THANG…
RING OF FIRE · SEP 24, 2025
Backblast! IPC Week 3 - Chris Kyle WOD
WARMUP: grab a Cindy, stretch OYO while honoring Chris Kyle THE THANG: 40 min AMRAP - 40 reps of Cindy swings, 40 reps Cindy jump overs, 40 reps Cindy thrusters, 40 reps derkins (feet on vertically oriented block)… then…
SEP 16, 2025
Backblast! Grating of Cheese
We started the workout off this morning with some foreign concept…this thing called stretching, and the PAX dug it. 7s - Burpees and squats with a loop around the parking lot in between each set. The Cheese Grater …
SEP 9, 2025
Backblast! Armless Endeavors
WARMUP: SSH, IW, HW, Cherry Pickers, Broga THE THANG: 4 corners - 25 reps each - Mot: Mosey Squats, LBC’s, Monkey Humpers, PYO - 3 Rnds SSH, PlankJacks, BB - 3 Rnds MARY: Yes - Each called out ANNOUNCEMENTS: RYN COT…
SEP 5, 2025
Backblast! Steel City— by the numbers
Steel City Beatdown – By the numbers 5 burpees OYO – 5 Pirates World Series Championships 13 SSH IC – 26 total reps for Steeler HOF Rod Woodson 5 burpees OYO – 5 Penguins Stanley Cups 6 Windmills – 6 Steelers Super Bowl…