backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
6,128 backblasts mention “Thang”
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…
KITCHEN SINK · WED FEB 25
Backblast! A Heavy set of the runs
WARMUP: mosey around parking lot and circle up for IC SSH, IW, WM, MNC OH Claps THE THANG: grab bags and head to grass fields Run ~1/4 mile (inside perimeter of fenced field) Bag Work: 10 bearhug squats, 10 bentover…
RING OF FIRE · WED FEB 25
Backblast! Football Field Follies
WARMUP: Windmills, Imperial Walkers, Hillbilly Walkers and some stretching downward dog and hinetmooners THE THANG: We were on the football field every numbered yard line you had an exercise, you ran to the yard line…
DAWN PATROL · TUE FEB 24
Backblast! Webb-o-Rama
WARMUP: Ran to an empty lot for some of the standards. THE THANG: 4 Cones set up ascending the grass hill at the of the parking lot. Each cone was a workout station where 2 exercises were done in Jack Webb style (1:4…
SEABISCUIT · TUE FEB 24
Backblast! Jungle of Massey
WARMUP: - Stayed in the car with the heater on until it was time to start. THE THANG: - Toured the jungle of Massey ->2.58 miles total - Neff to Dudley to Felts and return MARY: ANNOUNCEMENTS: - Bethel Men's Shelter …
CURRAHEE · TUE FEB 24
Backblast! Then there were 2
WARMUP: Throw a bag on our shoulders an ruck behind the school. Get to other side: 20 SSH, 15 WM, 15 Cherry Pickers THE THANG: Partner up: 1. Curls with sand bag/Farmers Carry both rucks 2. Squat/Overhead carry 3…
COLOSSEUM · TUE FEB 24
Backblast! Colosseum 2/24/2026
WARMUP: - Side-straddle hop, - Strawberry pickers, - Plank to down dog calf stretches, from plank Left arm to the sky with some hip dips, Right arm to the sky with some hip dips THE THANG: - Mossey around the MS…
SNAKE PIT · TUE FEB 24
Backblast! 3 for 300
WARMUP: Grandma Jacks Grandpa Jacks SSH Motivator Moroccan Night Clubs Arm circles OYO forward and back Michael Phelps THANG 1: 40 Thrusters 40 Merkins 40 Power Clean Press - Short recovery lap 30 Thrusters 30 Merkins…
THE BALLROOM · TUE FEB 24
Backblast! Time to work the arms!
WARMUP: THE THANG: did some curls, squats and other fun things with weights MARY: ANNOUNCEMENTS: COT:
BLOCK PARTY · TUE FEB 24
Backblast! 14 hogs 6 coyotes go into a bar
WARMUP: 6ish Runners took off in da gloom 14 PAX moseyed to pharmacy lot for some COP Then we hit the town hall path for 3 rounds of 15 Dips and 10Derkins wrapped up with 5 burpees THE THANG: Moseyed to town hall wall…
THE ARMORY · MON FEB 23
Backblast! Tired of cold weather
WARMUP: SSH, low slow squats, high knees, butt kickers, karaoke THE THANG: Line up along the parking lines. With your kettle bell staying in one spot we performed the following exercises and then traveled to the next…
SWEEP THE LEG · MON FEB 23
Backblast! Sub of the substitute Q
WARMUP: mosey to goodwill SSH Imperial walkers Hillbilly walkers Cherry pickers THE THANG: Mosey to Planet Fitness explain exercises 5 Lt Dan 10 scissor kicks at eat stop sign through Waterstone. Right at the pool and…
RING OF FIRE · MON FEB 23
Backblast! Pfc Shawn Falter
WARMUP: 20IW, watch Senator show up in shorts in awe, 10 Cherry Pickers, 15 HW, Down/Up Dog, stretching and then plank for Shawn’s story. THE THANG: Shawn loved and played Varsity Basketball and Football. Brought some…
TRAINING GROUND · SUN FEB 22
Backblast! Connecting neighborhoods loop
WARMUP: THE THANG: walked down to the school, out by Walmart, went into the neighborhood across the street from Walmart, then connect to the back side of Brayden, came out at 160 back to Earth fare for 3.5 miles loop…
THE YARD · SAT FEB 21
Backblast! Day of Fun
WARMUP: - Moroccan Nightclub - Windmill - Cherry Picker - Imperial Walker THE THANG: - Circuit - 45sec exercise & 20 sec rest - Curls or Man Makers - Merkins - Plank Jacks - Leg Lifts - Mountain Climbers - Lunges …
ALCATRAZ · SAT FEB 21
Backblast! Fun in the Rain at Alcatraz
WARMUP: run THE THANG: Hills, merkins, squats and fun in the rain MARY: ANNOUNCEMENTS: COT:
THE FORT · SAT FEB 21
Backblast! Wet and Sweaty
WARMUP: ssh, low slow squat merkins. We played duck, duck, burpee. Pax circle up and hold a square. Person who is “it” bear crawls around circle and stops at a pax - both do 5 burpees. First done gets spot in circle…
SLOW BURN · FRI FEB 20
Backblast! Anchorman Rules
WARMUP: stretchy stretchy bc we are all respectable THE THANG: shuttle runs and then a relaxing round of BOMBS (200 each) MARY: shared love around the circle
THE HIVE · FRI FEB 20
Backblast! Dora, Dora
WARMUP: Yes - Windmills, squats, Imperial & Hillbilly Walkers THE THANG: Dora with a partner - forwards and backwards 50 - goblet squats 100 - curls 150 - swings 150 - swings 100 - curls 50 - squats 4 corners - 5-10-15…
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…
LAZARUS · THU FEB 19
Backblast! All Respectables!
WARMUP: - Moroccan night club - Windmill - Cherry pickers - Imperial walker THE THANG: 10 rounds - 6 Burpees - 10 Side Staddle Hop - 6 Mike Tyson's - 10 Squats - run around island Pain stations - Station 1 - Mountain…
THE COACH'S BOX · THU FEB 19
Backblast! (Relationship) Malpractice Insurance
Warm up, : SSH-IC, f5-Burpee, cherry pickers –I C, 4 burpee‘s, WindM-IC, 3 Burpee, HW-IC, 2 burps, IW-IC, 1 Burpee Thang: run & gun accumulator… Mosey, keep adding an exercise. - 1) 5 Lt. Dan-Ohnos - 2) 20 LBC - 3) 10…
BLOCK PARTY · THU FEB 19
Backblast! 20 and 12
WARMUP: THE THANG: mosey to the church of god parking lot where the pax did a few Freddy mercuries while they waited for the six (me) to arrive. From there we did the cross workout. Run out to one of four points and…
SOUL TO SOLE · THU FEB 19
Backblast! Old Kingsley, Old Glory
WARMUP: Nope THE THANG: Ruck 3.3 miles with stops at the flag at St. Philip Neri for the pledge and the turnaround point at Fort Mill High School. MARY: no time ANNOUNCEMENTS: always COT: 5th core principle The…