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F3 THE FORT
From the gloom

backblasts

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

5,613 backblasts mention “MP”

THE YARD · SEP 20, 2025 Backblast! T A R H Y E D Q: Assassin · 11 PAX We warmed up with a few stretches here and there and moseyed to the back lot where we met up with light poles. Broke into three groups to tackle the course and Each pole had a letter composed of the site THEYARD, but… SLOW BURN · SEP 19, 2025 Backblast! Non-Alcoholic Drinking Game F3 Workout Q: Hominy · 9 PAX Soundtrack: Amazon Music Playlist (curated by Amazon Music) “REDISCOVER THE ‘80S: College Rock WARMUP: - Mosey a lap - Mountain Climbers - Big Boy Sit-ups - Imperial Walkers - Hillbilly Walkers - Windmills - LBC FLIP… THE HIVE · SEP 19, 2025 Backblast! Minimal running is just fine Q: Shady · 17 PAX WARMUP: The gloom was in full effect and guys just kept showing up. We did a short run through the parking lot, followed by some SSH, cherry pickers, windmills, mountain climbers, Moroccan, and imperial walkers. THE… LAZARUS · SEP 18, 2025 Backblast! Set the standard Q: Sunkist · 4 PAX WARMUP: basic THE THANG: Timed 1-Mile Run – Target 8 minutes 4 corners, 2 rounds - around the theatre 1.Merkins – 30 2. Squats – 100 3. Big Boy Situps – 50 4. Broad Jumps – 20 yds 1.Bear Crawls – 20 yds 2.Lunges – 20… THE RANCH · SEP 18, 2025 Backblast! Cones and Reps at The Ranch Q: Half Shell · 13 PAX WARMUP: Quick mosey with a stop for mountain climbers, MNC, low slow squats THE THANG: Mozy over to Springfield Middle School where we placed four evenly-ish spaced cones the length of the drop off before you get to the… BUSHWOOD · SEP 17, 2025 Backblast! Soft field, all work Q: Shady · 8 PAX WARMUP: Gathered for a quick disclaimer, no FNGs, ran about 200 yards. SSH, cherry pickers, windmills, merkins, squats, and some stretches. THE THANG: Ran over to the football field with a few small stops. Based on the… DAWN PATROL · SEP 16, 2025 Backblast! Courage is alive at Dawn Patrol Q: Pusher · 7 PAX Let me start by saying the weather is fantastic right now. Honestly, it perfect F3 weather. Warm enough to build up a sweat but lightly chilly enough to not sweat too much. Nonetheless, YHC was honored to Q the DP. It… COLOSSEUM · SEP 16, 2025 Backblast! No Barkley, No Peace Q: darkhelmet · 13 PAX Roughly, this is what was done: Run to the back of the school. Here's the series... run to the 3rd light pole out back - Grab a rock, here’s the sequence - 15 curls, run two light poles, 15 flutters, run back - 15… SNAKE PIT · SEP 16, 2025 Backblast! Tabata is a malt liquor Q: Cake Boss · 4 PAX Being on Q is an honor! Take it seriously and be prepared! WARMUP: Dynamic warm up moving around parking lot holding KB in air stops including: Hillbilly Walkers Low slow squats Imperial Walkers Moracan night clubs Sumo… THE BALLROOM · SEP 16, 2025 Backblast! I like legs! Q: Cherry Pie · 9 PAX WARMUP: -windmill -ssh -imperial walkers -hillbilly walkers -yoga flow: fwd fold - down dog- plank-6” - updog Mosey around back Wall sit and take turns running stairs Lunge walk across bridge to flagpoles THE THANG… AMERICAN JACKAL · SEP 15, 2025 Backblast! Commitment to the Jackal Q: Pusher · 12 PAX YHC was honored to head to the East Side and deliver a beatdown at AJ. The weather is fantastic for F3 and I enjoy seeing some new faces (Sunkist). It also gave me an opportunity to create a tough workout, which I… THE ARMORY · SEP 15, 2025 Backblast! Doras in the corners Q: Cyclops · 12 PAX WARMUP: All Exercises called in cadence - windmills, imperial and hillbilly walkers, seal jacks, planks, down and up dogs and merkins and shoulder taps sprinkled in THE THANG: Dora’s in the corners. Each of four corners… SEP 15, 2025 Backblast! Was this HoneyBadger or was this Sweep Q: Splinter · 4 PAX WARMUP: SSH, Windmills, DownDog, Honeymooner THE THANG: Just 2 things, running and merkins. 250 Merkins, 3.5 miles of running MARY: everyone called something ANNOUNCEMENTS: read your newsletter. COT: Prays for health… SOUL TO SOLE · SEP 15, 2025 Backblast! 9/11 Never Forget WOD Q: Sofrito · 6 PAX 2997 lives lost 343 Firefighters 60 Police officers The workout will be built around these symbolic numbers 9,11,110, and 343 to remind us that with every rep and every step we take , that freedom isn’t free! WARMUP… SEP 13, 2025 Backblast! Inaugural The Fort 9/11 Memorial Stair 14 PAX Nation Ford High School football field stadium 06:00 launch THE THANG: Inaugural The Fort 9/11 Memorial Stair Climb 9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as… SEP 13, 2025 Backblast! Inaugural The Fort 9/11 Memorial Stair 14 PAX When: Saturday 9/13/2025, 06:00 – completion Where: Nation Ford High School, Football Stadium Why: 9/11 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was… THE FORT · SEP 13, 2025 Backblast! Fort violation Q: Suplex · 5 PAX Warmup: IW’s, HW’s, Ch-Ps, WMs, Motivator, Cheese Grater, Violator THE THANG: Counting only trees on Right side… mosey to Playground & 11’s on the way at the trees: Burpees & BBSU (start w/ 10 Burpees & 1 BigBoy)… SEP 12, 2025 Backblast! Beat Dahn n'Nat Q: Sprocket · 9 PAX WARMUP: IW, HBW, WM, MERKINS, MOUNTAIN CLIMBERS THE THANG: WHEELBARROW CRAWL WITH PARTNER 75 YARDS EACH PARTNER CARRY 75 YARDS EACH PUSH RESISTANCE WITH PARTNER 75 YARDS EACH SESSION 1 - PARTNER WORKOUT 50 Burpees 100… COLOSSEUM · SEP 12, 2025 Backblast! Adding the Lightpoles Q: Band Camp · 9 PAX WARMUP: SSH IW HW mountain climbers Yoga Peter Parker Yoga Parker, Peter Yoga THE THANG: Long mosey Muscle up on the wall near the kindergarten classrooms One, two, three, up to 10 Start with light pole at the bottom of… VARSITY · SEP 12, 2025 Backblast! Friday date with Cindy Q: Keith Crockett · 4 PAX WARMUP: SSH Imperial Walker Hillbilly Walker Cherry Picker Windmill Peter Parker Parker Peter THE THANG: Mosey to Cafeteria in the back of NAFO 10x Step ups Derkins Incline Merkins with Claps Dips Bulgarian Split Squats… SLOW BURN · SEP 12, 2025 Backblast! 2025.37 Slow Burn Q: Tesh · 13 PAX TBH All I knew I wanted to do was 10 sets of burpees and bear crawls. Each bear crawl was 40 yds and burpees started at 10 and went to 1. In between sets run toward Shutterfly and find the next opportunity to find 40… 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… DAWN PATROL · SEP 11, 2025 Backblast! Inchworms/Casey Kasem HIIT Parade Q: Casey Kasem · 5 PAX WARMUP: - SSH - Imperial Walkers - Scoops (5 each leg OYO) - Elbows-to-opposite high knees (in cadence) - Henceforth known as 'Leprechauns' - credit Double D - Frankensteins (5 each leg OYO) - Calf-raises (in cadence)… LAZARUS · SEP 11, 2025 Backblast! Lazarus Q: Tiller · 5 PAX WARMUP: Mountain climber, side straddle hop, and Bear crawl THE THANG: remember 9-11-01 why it’s important! MARY: Talked about significant issues that took place on 9-11 ANNOUNCEMENTS: read slack COT: yes