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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.

477 backblasts mention “Liberty Bibberty”

BLOCK PARTY · TUE JUN 2 Never trust a trombone guy. Clarinet guys are impeccable Q: Liberty Bibberty · 8 PAX WARMUP: SSH Imp Walker Hillbilly Walker Squat Mosey THE THANG: Bear crawl Indian run Dora 50 squats 100 lunges 150 LBC bag is carried by 1 runner Run to swings Burpees and pass bag for manmaker Squats and pass bag Big… COCKPIT · MON JUN 1 Cornered by 7’s Q: Goose · 6 PAX WARMUP: got us motivated with the Motivator, windmills, imperial Walkers and some stretchy things. THE THANG: We moseyed over to another lot and got to it Each round was the same exercise in each corner as listed below… LAZARUS · THU MAY 21 Simple yet effective Q: Liberty Bibberty · 5 PAX WARMUP: SSH Imp Walkers Hillbilly Walkers Squat Mosey THE THANG: Stair run - exercise called out while 1 pax runs the stairs 2 rounds Bag drag plank 2 rounds Round 1: Run 1 loop (or to opposite side and back). Then at… COCKPIT · WED MAY 13 5/6/26 Q: Keith Crockett · 9 PAX WARMUP: SSH Imperial Walkers Hilbilly Walkers Cherry Pickers THE THANG: Heavy leg and abs day! Pick a leg exercise from bucket, 22 reps Pick an ab exercise from bucket, 22 reps After count of 22 and 22, run a lap around… SEABISCUIT · TUE MAY 12 Legion loop Q: Peach Stand · 11 PAX WARMUP: THE THANG: dobys to Williams to legion to FM parkway to Hensley to dobys, back to cot. 4.2 as laid out - individual mileage varied MARY: ANNOUNCEMENTS: COT: THE YARD · SAT MAY 9 11’s in the Rain Q: Time Machine · 9 PAX WARMUP: WM, CP, HW, stretching THE THANG: Moseyed to the hill at the entrance. Pax picked a rock, first set of 11’s were curls with a nut to the top of the hill for merkins, second set was OH press and big boys. Yogged… DAWN PATROL · TUE MAY 5 Blocks, Coffee, and Sandwiches Q: Minuteman · 10 PAX WARMUP: Windmill Moroccan Side Lunge Mtn Climber Downdog Updog THE THANG: 4 rounds of 4 exercises repeated at 4 corners. Reps increase at each corner: 5/10/15/20 Round 1 Merkins Jump Squats Crunches Side Straddle Hops… COCKPIT · MON MAY 4 Bespoke Q: Liberty Bibberty · 4 PAX WARMUP: Imp Walker Squats Merkins Crazy mosey MOT flip up THE THANG: Dora 50 merkins 100 squats 150 LBC Bench work Split squats Dips Durkins Hill work Mosey down hill Lunge the flat 5 merkins Bear crawl the hill MARY… 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 · 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… SEABISCUIT · TUE APR 21 We ran Q: Liberty Bibberty · 10 PAX Ran and Rucked ANNOUNCEMENTS: Cannoli Run Ruck COT: Mental abd physical health SLOW BURN · FRI APR 17 Bucket Burn Q: Assassin · 16 PAX WARMUP: We warmed up THE THANG: Buckets with all kinds of random work of all parts to the delight of the pax. Buckets were spread out around the parking lot so we could get a good mile plus of running in. MARY: Yes… DAWN PATROL · THU APR 16 Kingsley loop bigger than what I expected Q: backdraft · 8 PAX WARMUP: normal stuff plus dynamic movements THE THANG: stair climbs plus wall sits. Move around the large loop stopping at corners for 15 merkins, 15 squats, 15 cdd, 1 alternating lunges, 20 lbcs. 5 stops. Sometimes… SNAKE PIT · TUE APR 14 No jacket required Q: Liberty Bibberty · 5 PAX WARMUP: SSH Imp Walker Hillbilly Walker Squat THE THANG: Round of 8 BATTLE ROPES -WAVES KETTLEBELL -CHEST PRESS SLAM BALL -SLAMS KETTLEBELL SWINGS SANDBAG -MAN-MAKER JUMP ROPE KETTLEBELL - SUMO SQUAT SLAM BALL - OVER… THE YARD · SAT APR 11 Trust the hill and the field. Q: Dojo · 11 PAX WARMUP: ssh hillbillies picking strawberries / run the loop couple time with some exercises THE THANG: field lot work / lunge walk, NUR, sprint, locked arms, bear crawl. Repeated on hill and field. Extra field work with… 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… DAWN PATROL · TUE APR 7 Moderate until it isn’t Q: Bonsai · 13 PAX WARMUP: 80 SSH in cadence for Flounders bday Squats Broga THE THANG: Mosey to the Springs building near front by the garden area 10 dips 10 derkins 10 crazy leg twist 10 dips 10 derkins 10 Bulgarian split squats each… COCKPIT · MON APR 6 And the cock crowed.. Q: Dojo · 6 PAX WARMUP: SSH, Imperials, Hillbillies, short mosey THE THANG: 4 corners of chestish 25 reps each. 2nd round of abs. Railroad track run one way and then back. 11 of buckets of surprise. Partner wall sit/bear crawl to close… THE YARD · SAT APR 4 Giant Dice Q: Float Bridge · 8 PAX WARMUP: - Moroccan Night Club - Windmill - Cherry pickers - Imperial Walker THE THANG: 1. 2 rounds with the giant dice and bucket of fun. 1. Roll the dice and pick an exercise card. 2. Roll doubles and you pick the… SLOW BURN · FRI APR 3 Not so moderate. But fun! Q: Float Bridge · 16 PAX WARMUP: - Moroccan Nightclub - Cherry pickers - Imperial Walker - Windmill THE THANG: 1. Bucket of fun -> group does the exercise. One person runs with the sandbag 1. Exercises 1. Squats 2. Leg Raises 3. Merkins 4… 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… THE YARD · TUE MAR 31 Road to the Final 4 Q: Bam Bam · 14 PAX WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: