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F3 THE FORT
From the gloom

backblasts

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

419 backblasts mention “Half Shell”

SOUL TO SOLE · THU JAN 22 Backblast! Sharing Burdens Q: Cohiba · 12 PAX · +1 FNG 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… THE FORGE · WED JAN 21 Backblast! Cold Laps.. with Merkins Q: Slapshot · 6 PAX Cold day at the Forge. Warmup mosey to the School by Mavis. 15 SSH IC 15 SJ IC 10 Windmills IC 20 Merkins IC Stretch Run to parking lot by crossroads 10 merkins IC 10 LBcs IC 10 Flutters IC 10 Squats IC Run back to… THE FORT · SAT JAN 17 Backblast! Hitting all the Corners Q: Half Shell · 9 PAX WARMUP: Mozy past the bathrooms and stopped for SSH. We kept going and headed up the hill toward the parking lot for windmills then ran back down the hill and stopped near COT for squats. THE THANG: We continued past… THE FORGE · WED JAN 14 Backblast! Lucky 7 and 11s 7 PAX WARMUP: Slow mosey around the Harris Teeter parking lot, circle up where Golden Corral flag used to be planted for the following (SWIMS): - 25 SSH - 10 winmills - 15 imperial walkwers - 15 MNC - 10 strawberry pickers… COLOSSEUM · TUE JAN 13 Backblast! Gear WO @ The Colosseum Q: Ruby Slippers · 10 PAX Read some backblasts and decided to bring some toys to the Colosseum for all the PAX to enjoy as a means to change it up a bit. WARMUP: Moseyed to the loop at the front of the school where gear stations were set-up… DEC 30, 2025 Backblast! Last Call Q: Casey Kasem · 5 PAX 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 23, 2025 Backblast! Holiday Pain Games at Golden Corral Q: Half Shell · 3 PAX WARMUP: Quick mosey to Dogtopia for Moroccan Night Clubs, Mountain climbers and merkins THE THANG: Two cones were placed in front of the closed dental office with one saying “over” and one saying “under”. Two similar… THE HIVE · DEC 19, 2025 Backblast! Compound Kettle Bell Q: BearGryllz · 10 PAX WARMUP: Tick-tock torso twist, right in 3cadence, Walkout merkins in 5cadence, Tick-tock torso twist, left in 3cadence, Moroccan nightclub in 3cadence, Monkey humpers in 3cadence, Inchworm to squats in 7 cadence. THE… DEC 16, 2025 Backblast! Stuff Half Shell Aint Never Done Q: Band Camp · 11 PAX WARMUP: Yes, this is important. It was also cold THE THANG: 4 corners around the old Rite Aid: merkins, squats, flutters, burpees ADHD Mosey Pick up 2 rocks and do some squats Hand release negative merkins with hands on… THE HIVE · DEC 12, 2025 Backblast! Where is DeepDish?? Q: 3D · 9 PAX WARMUP: ssh, imp walkers, hillbilly walkers, windmills, cherry pickers, down dog, walk dogs, honeymooner THE THANG: 10 reps. Goal 8 sets. We got 4 Halo Squat Clean and Press ea side Ballistic row ea side Curls ea side… DEC 9, 2025 Backblast! The Gloom Always Collects — Check on th Q: Jeremy Holt - · 5 PAX Warm-Up We kicked things off with Imperial Walkers, then moseyed to the parking-lot island for hamstring stretches and hip openers. From there, we sprinted to the flag and continued the mosey over to the new bootcamp… SOUL TO SOLE · DEC 4, 2025 Backblast! Dozens at S2S Q: BearGryllz · 8 PAX WARMUP: Wide, regular, and diamond half merkins in cadence, alternating with wide, regular, and close ankle half squats in cadence. THE THANG: Partnered and alternated burden carries of sandbags, kettlebells, Spartan… DEC 2, 2025 Backblast! Fellowship means more when conditions a Q: Italian Job · 2 PAX Conditions this morning were…subpar (38 degrees and rain). However, that didn’t stop two of us from having great conversation and a solid workout. Here’s what we did: Warm-Up - Mosey to Oakcrest Prep - Middle stretch, L… NOV 25, 2025 Backblast! Shared Pain leads to Trust Q: Pusher · 5 PAX YHC wanted to get off campus a bit this AM at Golden Corral and also wanted to introduce Parking Lot Coffee (PLC) to the Pax. Since I have a one cup Keurig, I offered to buy coffee for all who attend. WARMUP: Mosey… THE HIVE · NOV 21, 2025 Backblast! Lazy Susan Kettlebell Buffet at the Hiv Q: Half Shell · 7 PAX WARMUP: Mountain climbers, Imperial walkers, Arm circles. Brief mozy around the parking lot. THE THANG: All Pax grab their kettlebell and form a line on the same pavement seam at COT. Left arm touching the person next… NOV 18, 2025 Backblast! Stand Up 11/18 Beat Down Q: Stand Up · 6 PAX WARMUP: 15 - SSH 10- Arm Circles (Forward then Backward) 15 - Windmills 15 - Imperial Walkers 15 - Cherry Pickers THE THANG: Station 1 - 10 Merkins IC - 15 Air Squats IC - 20 Big Boys IC Station 2 - 10 Burpees OYO - 20… NOV 14, 2025 Backblast! Execute, execute, execute! Q: Italian Job · 13 PAX We had 13 this morning for a full-body beatdown at The Stockade. Here’s what we did. Warm-Up - 10 Low Slow Squats (IC) - 10 Mountain Climbers (IC) - 10 Plank Jacks (IC) - 10 Merkins The Thang - Serpentine the HT Parking… NOV 11, 2025 Backblast! Ballermann Workout Q: Autobahn · 5 PAX WARMUP: 15 Wind mill 15 Hill Billy walkers 15 cherry pickers 20 sumo Squats 20 Merkins THE THANG: Mosey to the fountain @arbors Bear crawl around the spring At each quarter stop to do 5 burpees Mosey to church Exercise… NOV 4, 2025 Backblast! Cards & Corners: The Golden Buffet Q: Pollo Hermano · 6 PAX This morning we split into two teams and raced from opposite corners, meeting in the middle after each card to pass a stone down the line - a reminder that even in competition, we’re still connected. The stone didn’t… OCT 31, 2025 Backblast! Miyagi's Reign Begins Q: miyagi · 17 PAX 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 28, 2025 Backblast! 10/28 - Golden Corral Q: Skipper · 5 PAX WARMUP: Yes THE THANG: Deck of death MARY: ANNOUNCEMENTS: COT: OCT 24, 2025 Backblast! Contact High-Colonic Q: Pollo Hermano · 12 PAX WARMUP: - Mosey lap through the Teet parking lot. - SSH - CASBAH #2s - Imperial Walkers THE THANG: Mosey to Indian restaurant for a Dora: Run to Dogtopia - 200 Squats - 200 LBCs - 200 Casbah #2s - Somewhere between 150… OCT 21, 2025 Backblast! Tomato paste and urine? Q: Brawny - The Fort · 4 PAX WARMUP: - 10 Side Straddle Hops - 10 Windmills - Down dog to up dog THE THANG: - Jog to HT wall by O’Reilly - Balls to the Wall 10 moves L, 10 moves R, Hold for 10 count - Jog to back parking lot - Bear crawl w/ Merkins… THE ARMORY · OCT 20, 2025 Backblast! Crappy Weinke Q: Warning Track · 10 PAX Crappy Weinke YHC took an empty diaper box, put a bunch of exercises on it and had the PAX roll it around like a die (not dice) and completed the exercises. Somehow a bunch of exercises not on the die were called?