Skip to content
F3 THE FORT
From the gloom

backblasts

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

357 backblasts mention “Slash”

THE FORT · NOV 8, 2025 Backblast! It's about community Q: Double D · 26 PAX · +2 FNG WARMUP: The heartstrings got loosened up out of the gates as Warning Track unloaded some baggage from a tough week, acknowledging the challenges of Living Right through the Flux of life and the importance of showing up… BUSHWOOD · OCT 15, 2025 Backblast! Bushpit Dual Q (or Q Duel?) Q: Old Bay · 21 PAX Rock, Scissors, Paper for who took the warmup: Birdcage won WARMUP: - Indian run THE THANG: OldBay Part 1: Run to first of 4 cones set up to cover a large area for "Catch me if you can". Pax partner up, size doesn't… BUSHWOOD · OCT 1, 2025 Backblast! Week 1 F2F October - Atlas & Sasquatch Q: Sasquatch · 15 PAX WARMUP: 5 min dynamic plank warm up with upward and downward dogs; then dynamic moving warm up with butt kick, high knees, toy soldiers, lunges, skips, side shuffles, cariocas, heel walk, toe walk, bunny hips, mosey THE… VARSITY · SEP 26, 2025 Backblast! No rain, just The Thunder Q: Esso · 8 PAX Chest/shoulders workout: - Merkins - Seal jacks - HR merks - Moroccan night clubs - Derkins - Overhead claps - Incline merkins - Donkey kicks Back: 5 sets of 5 pull-ups Cardio - 20 LBCs IC / hill run - 15 Bomb jacks /… THE HIVE · SEP 12, 2025 Backblast! 5 for 5 at The Hive Q: Band Camp · 9 PAX WARMUP: Yea, a good one. Humane Burpee THE THANG: Right Side: 5 Snatches 5 Overhead Lunges 5 Cleans 5 Swings 5 Rows 5 Merkins w/ hand on the bell Repeat on the left did 5 round in between had guys explain their name… AUG 31, 2025 Backblast! Fripp Island Ruck Q: Cake Boss · 6 PAX WARMUP: THE THANG: Ruck Fripp Island 4.4miles MARY: ANNOUNCEMENTS: COT: CLYDESDALES · AUG 27, 2025 Backblast! Celebrating Tay Tay and Travy Q: Anchorman · 19 PAX Celebrating the engagement the night before of Ms Swift and Mr Kelsey by running rings. Pick your poison - munn>harris>trail to wep and run around that or hit old Kingsley for the familiar vibe of long term marriage. I… SNAKE PIT · AUG 26, 2025 Backblast! 10 for 9 rounds and three stoic lessons Q: Cyclops · 11 PAX WARMUP: quick jog to the fire hydrant and back to the bells for warm up - all exercises I/C Windmills Cherry Pickers Imperial walkers Hillbilly walkers Moroccan night clubs Low slow squats Hold people’s chair w/ MNC’s… THE ARMORY · AUG 25, 2025 Backblast! Slow and Intentional Q: backdraft · 12 PAX WARMUP: stretch, mobility THE THANG: 3 sets 20 reps- goblet squats,deadlift, reverse lunge, overhead press, skull crushers, merkins, upright rows, lawnmowers, alternating curls. MARY: ANNOUNCEMENTS: golf tournament… 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… CLYDESDALES · AUG 20, 2025 Backblast! Runners Don't Smoke Q: Cohiba · 18 PAX WARMUP: No warmup just start running THE THANG: Option 1: Deadly 3 mile run; Option 2: A safer 4.5 mile run MARY: She doesn't visit running AOs ANNOUNCEMENTS: Read your newsletter COT: Prayers and Praises BLOCK PARTY · AUG 19, 2025 Backblast! Three lessons and……burpees Q: Cyclops · 10 PAX WARMUP: Mosey to Kimbrell’s parking lot. The following exercises in candence with burpees in between. Windmills Cherry Pickers Imperial Walkers Hillbilly Walkers Seal Jacks Side Straddle Hops THE THANG: Mosey to the… THE ARMORY · AUG 18, 2025 Backblast! Slash Drives a Fast Car Q: Warning Track · 13 PAX WARMUP: yes THE THANG: KB Tabata MARY: Had a little lamb ANNOUNCEMENTS: Golf Tourney, newsletter COT: gratitude and prayers THE HIVE · AUG 8, 2025 Backblast! Candyman’s Pain Q: Brawny - The Fort · 11 PAX WARMUP: - 10 Side Straddle Hops - 10 Grass-pickers - Plank to Down Dog, calf stretch’s to Sunrise THE THANG: - Mosey to circle with KB What it is - 50 reps, KB run up the hill, 50 reps, KB run down the hill, move to… AUG 7, 2025 Backblast! Pit and the Pendulum Q: Time Machine · 26 PAX THE THANG: Harris St Hills, pendulum from 21 to Audrey. 10 Mike Tyson’s at Audrey, 10 Am Hammers at the park and 10 Jump Squats at 21, repeat until legs are shot or time for COT ANNOUNCEMENTS: Bethel and Naked Gun COT… CLYDESDALES · AUG 6, 2025 Backblast! Dry Bones Q: Bass · 13 PAX WARMUP: none THE THANG: run around Kingsley. Don’t get lost and don’t die. Didn’t get wet hence dry bones but wet feet. Read newsletter for announcements. THE ARMORY · AUG 4, 2025 Backblast! Do the work Q: Joe Lyons · 13 PAX WARMUP: SSH,Windmill, Cherry pickers etc THE THANG: Partner Dora, One works and one mosey with bell: Curls, Rows, Shoulder press, big boys, bench, a few more.... X 2 MARY: bo time ANNOUNCEMENTS: News letter COT: prayers… SOUL TO SOLE · JUL 31, 2025 Backblast! I need to take a Clemson Q: Slash · 5 PAX WARMUP: fallen fruit collections THE THANG: walk around Kingsley and chat about Barbie MARY: she wasn’t there today ANNOUNCEMENTS: stuff COT: prayers BLOCK PARTY · JUL 22, 2025 Backblast! Monkey steals the peach Q: Suplex · 5 PAX WARMUP: SSH, IW, CP… all IC, mosey to WEP Amphitheater THE THANG: Quick Overview of 7 Knife Attacks(pax hold Al Gore) Pax get pool-noodle-“dagger” (pic below) Get coupon from rock pile • Hilt, Fist, Cut, Thrust, Slash… SNAKE PIT · JUL 8, 2025 Backblast! KB DORA Q: 63 Bravo · 5 PAX WARMUP: Moroccan Night Club, Windmill, Cherry Pickers THE THANG: Clean & Press, Lunges, Goblet Squats, Overhead Press, American Hammer, Nur, Deadlift, Merkins, Overhead Carry, One Arm Row, Farmers Carry MARY: LBC… BLOCK PARTY · JUN 24, 2025 Backblast! Pitter Patter Lets Get At Er Q: Pauly D · 8 PAX WARMUP: 30 SSH / 15 Cherry Pickers / 10 Moroccan Night Clubs / 1 minute plank THE THANG: board of Payne with downtown half mile loops. Run Loop 1, 25BBS/25 flutter kicks (4ct)/25 LBC’s Run Loop 2, 20 merkins/20 Carolina… BLOCK PARTY · JUN 10, 2025 Backblast! Hot dogs and toenails sport junction fi Q: Slash · 11 PAX WARMUP: tickle THE THANG: 5 burpees, 10, merkins, 15 squats, 20 SSH, 25 LBC’s in each corner of parking lot at top of Massey with running in between. A few warmup stuff and hill running thrown in as well. MARY: she’s… SNAKE PIT · JUN 3, 2025 Backblast! Enjoy the truck btches Q: Birdcage · 8 PAX Emptied the truck of all landscaping blocks and carried all plus KBs on a supposed trip around the school but we turned back cause Birdcage way underestimated how long it would take.