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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.

111 backblasts mention “Panhandle”

SNAKE PIT · TUE JAN 13 Backblast! Welcome to the jungle Q: Poppins · 6 PAX WARMUP: windmills/IW/HW Arm circles/OH claps/phelps SSH THE THANG: ================================================================================ WORKOUT FORMAT: 7 Rounds x 4 Stations Each station: 60 seconds work, 15… THE YARD · SAT JAN 10 Backblast! Don’t Stop Q: Drop Thrill · 13 PAX WARMUP: We warmed up. THE THANG: Headed to the light poles al did something similar to a suicide. Repeat each exercise at each light pole going and coming back. 20 squats 20 SSH 20 raise the roof 20 lunges 20 merkins 20… SLOW BURN · FRI JAN 9 Backblast! Festivais for the rest of us Q: Mark Nestel · 9 PAX WARMUP: running THE THANG: Festivus MARY: airing of Grievance ANNOUNCEMENTS: COT: LAZARUS · THU JAN 8 Backblast! Twice as nice Q: Liberty Bibberty · 11 PAX · +1 FNG Warmup SSH Imp Walkers HB Walkers Low slow squat Merkin Broga Bear crawl Indian run - 6 does 5 flutters Subdivisions Cocaine bear crawls Lunge Walk Compounding SSH Duck Walk with compounding squats Dora 50 CDD 75 SSH… SNAKE PIT · TUE JAN 6 Backblast! Old Man 80s Music Q: Hominy · 7 PAX Playlist: Amazon Music Playlist: “Snake Pit - Old Man 80s Music Etc” WARMUP: SSH, Imperial Walker, Moroccan Night Club, Merkins, LBC, Freddy Mercury (all in cadence) THE THANG: Format: AMRAP – AsManyRoundsAsPossible… THE YARD · DEC 27, 2025 Backblast! 12 reverse ladder Q: Float Bridge · 6 PAX WARMUP: 1. Arm Circle 2. Imperial Walker 3. Windmill THE THANG: - 4 corners -> 3 exercises each corner. Starting with 12 reps each and working down - Good discussion at each station. Talked about the good and the bad of… THE YARD · NOV 22, 2025 Backblast! Practicing Moderation in Moderation Q: Pollo Hermano · 10 PAX · +1 FNG WARMUP: SSH, CASBAH #2s, IW,HW, Baby Arm Circles fed &back. THE THANG: Squat Line Meat Grinder Teams: 2 teams, 5 men per team Space: Parking lot 40yd length Gear: • 2 identical stacks of 8 exercise cards (one per team)… VARSITY · NOV 21, 2025 Backblast! 2025.47 Varsity Q: Tesh · 7 PAX 3 Doras: Dora 1: 100 Merkins / 200 Squats / 300 LBCs Dora 2: 100 Wide Arms / 200 Apollo Ohnos / 300 Low Dollys Dora 3: 100 Diamonds / 200 Plyo Split Squats / 300 Flutters Run was around the bus loop Sprocket ran-rucked… BUSHWOOD · NOV 19, 2025 Backblast! Family and service Q: Airborne · 16 PAX WARMUP: mosey around the parking lot, Carioke, toy solders and butt kickers. Windmills, Moroccan Night Clubs and merkins THE THANG: Mosey to student parking lot. Sprints at 50% then 75%. Rinse and repeat for a total of… SEABISCUIT · NOV 18, 2025 Backblast! Callahan Auto Parts Q: Band Camp · 11 PAX WARMUP: not on the books THE THANG: run to Callahan Street and back MARY: not enough time ANNOUNCEMENTS: https://mailchi.mp/c5bc4e848d5d/lorrorq9g6-13584702 COT: was held THE YARD · NOV 1, 2025 Backblast! 7 for 4 corners of 11s Q: 3D · 7 PAX WARMUP: variety THE THANG: 4 corners of 11s corner 1 10 Merkins Lunge walk Corner 2 1 LBC bear crawl Corner 3 10 Squats NUR Corner 4 1 Flutter Run Repeat 9-2-9-2 etc Hip flexors MARY: 5 mins of going around the circle… SEABISCUIT · OCT 28, 2025 Backblast! Gain in the Rain Q: Shaq · 5 PAX Stuck to Massey, loop the school and the TM hill, everyone got between 2-4 loops THE YARD · OCT 25, 2025 Backblast! You can't out-Merkin a BigMac.. but you Q: Float Bridge · 8 PAX WARMUP: - 25 SSH - 10 Windmills - 15 Imperial Walkers - 10 Moroccan Night Club - Mosey 1 lap around the parking lot THE THANG: 1. Improvement contest -> Record the results 1. 1 minute Merkins 2. 1 minute Big Boy Situps… SOUL TO SOLE · OCT 23, 2025 Backblast! Cannoli walk Q: Halfback · 11 PAX WARMUP: slight slowsy over to our first stop for some imperial walkers, hillbilly walkers, and low slow squats THE THANG: got in about 3 miles with a couple of stops. Every ten mins we stopped and did an assortment of… SEABISCUIT · OCT 21, 2025 Backblast! The S of the BOSSmen Q: Spectre · 8 PAX WARMUP: Prerun THE THANG: Neff Ct. To Dudley Dr. Left Dudley Dr. To Felts Parkway Right Felts Parkway To Kings Bottom Dr. Right Kings Bottom Dr. To Callahan Rd. Left Circle around to Kings Bottom and reverse the route… THE YARD · OCT 18, 2025 Backblast! Gone fishin at the yard Q: Suplex · 12 PAX WARMUP: SSH-IC, 5-Burpees, ImpW-IC, 4-Burpees, cherry pickers-IC, 3 Burpee, HillW-IC, 2 Burpee‘s, windmill-IC, 10-Burpees (2.0 failed to recognize pattern…) Mosey to Football field THE THANG: #1: Go Fish Fitness Game… VARSITY · OCT 17, 2025 Backblast! My Mother-In -Law Got has Attitude (MIL Q: Float Bridge · 7 PAX WARMUP: 1. Moroccan Night Club X 10 2. Windmill X 10 3. Imperial Walker x 10 THE THANG: - Partner workout - 40 Burpees - 60 Merkins - 80 Squats - 100 LBCs - 120 Side Straddle Hop - 4 corners - Round 1 x 5 reps at each… SOUL TO SOLE · OCT 16, 2025 Backblast! Loops around Kinglsey Q: Float Bridge · 11 PAX WARMUP: - None - Everyone was ready THE THANG: - Multiple loops around the Kingsley pond. - Team took turns carrying a 35 lb sandbag MARY: ANNOUNCEMENTS: - Golf Tournament - HIMS Camp - Trash pickup 10/25 - COT: 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… AMERICAN JACKAL · AUG 18, 2025 Backblast! Light poles with motion sensors…AJ fanc Q: Kermit · 10 PAX WARMUP: Disclaimer Mosey around entrance, circle up for 15 SSH IC 10 LSS IC 10 Windmills IC 10 Hillbilly Walkers IC 10 MNCs IC Yoga THE THANG: Moseyed down to the yellow striped triangle, at the entrance to school and… THE YARD · AUG 16, 2025 Backblast! Put a cap on it Q: Rosie · 4 PAX WARMUP: We warmed up, standard fashion. SSH, Cherry pickers, windmill, imperial walkers, hillbilly walkers THE THANG: 3 rounds, 1 min each tempo squats, lunge, Al Gores 3 rounds, 1 min each Slow merkins, shoulder taps… THE HIVE · AUG 15, 2025 Backblast! Introducing the Stork Press Q: Rosie · 12 PAX WARMUP: After a messy start of out of order exercise commands, we warmed up THE THANG: 5 rounds, 2 exercises, 1min each - 20 Swings with a plank, 6 burpees and run with KB 2 rounds, 6 exercises, 1 min each clean, squat… THE YARD · AUG 9, 2025 Backblast! Slaughter Moderate Hug Fest Q: Float Bridge · 10 PAX WARMUP: - Windmills at hurricane speed THE THANG: 1. Run to the side parking lot and form groups of 3. 1. One team member at each end of the parking lot doing exercises. One team member running 2. first round LBC and… SEABISCUIT · JUL 8, 2025 Backblast! Tour of Luxury Massey Homes Q: Float Bridge · 9 PAX WARMUP: - Each PAX did their own stretching THE THANG: - Neff to Dudley to Felts and return. - 5 squats at each for sale sign - Too much sweating. MARY: ANNOUNCEMENTS: - Sweaty Barry COT: