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F3 THE FORT
From the gloom

backblasts

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

352 backblasts mention “Slapshot”

KITCHEN SINK · JUL 16, 2025 Backblast! Sandbag Tossing Q: Sprocket · 9 PAX WARMUP: MNC, SSH, Merkins, A Mosey, and a Stretch THE THANG: (RD1)10 Racked Squats Burpees Sandbag Toss, width of the soccer field, fence to fence 10 Racked Squats (RD2)10 Bent Over Rows Bear Crawl Drag LOF 10 Bent Over… THE COACH'S BOX · JUL 3, 2025 Backblast! Tabata plus Imposter Syndrome Q: Slapshot · 6 PAX 4 bootcampers 2 Ruckers at Coaches box. First 30 we did a Tabata 6 rounds 4 sets each round. For “rest” between rounds we’d run up and down the hill at the entrance of the high school. Each set was based off a base… SEABISCUIT · JUL 1, 2025 Backblast! Run..Sprint..Recover…Repeat Q: Slapshot · 8 PAX Run around the loop of the business park. 10k pace along the sidewalk.. then sprints between the stop signs. Recover briefly then repeat the loop. Thanks to Time Machine for the opportunity! JUN 27, 2025 Backblast! Circuit Q: Rebound · 15 PAX WARMUP: cherry pickers, windmills, Moroccan night clubs THE THANG: 5 pain stations 1. Sandbag - 20 dead lift, squat, shoulder toss 2. Kettlebell - 20 curls, swings, overhead press 3. 25 merkins, dry docks, shoulder taps… SOUL TO SOLE · JUN 26, 2025 Backblast! Webb’s…. And Webb’s Q: Slapshot · 6 PAX Rucked the loop around Kingsley. At my discretion we’d stop and do a Webb. Jack Webb # 1 HR Merkins and OH Claps Jack Webb #2 Knee Tar-ja’s and calf raises Jack Webb #3 BBS and Flutters With Press. Pretty much got it… JUN 24, 2025 Backblast! Wally World Run Q: Italian Job · 9 PAX Nine men joined our brothers from Colosseum for a little Walmart shopping spree. Conditions were…unpleasant. Here’s what we did: Warm Up - 10 SSHs (IC) - 10 Seal Claps (IC) - 10 Imperial Walkers (IC) - 10 Low Slow… TRAINING GROUND · JUN 22, 2025 Backblast! Walking..talking… and doing some merkin Q: Slapshot · 7 PAX Walked up Massey, down Harris, around WEP back to Harris then back to Vets Park. Cadence was 2 minutes of movement 1 minute of work. Started 5 reps each stop then ramped up to 10. Got 3+ miles in and about 150 merkins… DAWN PATROL · JUN 19, 2025 Backblast! Looked good on Paper-Too Many Burpees ( Q: Short Sale · 7 PAX WARMUP: mosey tube behind epic chophouse for a COP. Included SSH‘s, mountain, climbers, imperial walkers, squats, and finished with five Burpee‘s OYO. THE THANG: head behind Panera for a starfish WO. Three Burpee’s… KITCHEN SINK · JUN 18, 2025 Backblast! Halfway there…… 10 Seconds…. Q: Slapshot · 19 PAX Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer. Warmup: SSH x 15 Seal Jack x 15 Plank Jack x15 Mountain Climber x 15 Pick up something heavy get to the field… JUN 17, 2025 Backblast! Humidity is dumb Q: Bonsai · 6 PAX WARMUP: Run away from the stench of the garbage truck. SSH, windmill, squats, Broga, high knees, but kickers and toy soldiers. THE THANG: Continued over to Sonic for the escalator Add an exercise for each round and all… JUN 14, 2025 Backblast! Finding the Way Q: Band Camp · 7 PAX It was raining. A storm had just rolled through. I spent 30 minutes watching the lightning strike map before the workout. The electricity faded just before 0515, leaving behind a steady rain that cut the humidity. We… ALCATRAZ · JUN 7, 2025 Backblast! Tortoise and Hare Tabata version Q: Slapshot · 8 PAX Tabata Time : Tortoise and Hare version Workout had 5 segments roughly designed for 12 minutes each. Consisted of a Tortoise (stationary exercise) and a Hare ( running and some exercises) Tortoise 40 seconds on 20… JUN 6, 2025 Backblast! Free the animal Q: Brawny - The Fort · 7 PAX WARMUP: - 10 Side Straddle Hops - 10 Moroccan Nightclubs - 10 Windmills THE THANG: - Jog to HT wall by O’Reilly - 3 min wall sit hands out, Drop 1 in at min 2 to finish - Jog to back parking lot - Bear crawl w/ Merkins… AMERICAN JACKAL · JUN 2, 2025 Backblast! The ladder of all ladders Q: Slapshot · 8 PAX Mosey down to the far end of the parking lot by the baseball field. Dynamic warmup 30 seconds on 10 seconds off 8 rounds SSH Windmill Seal Jack MNC Imperial Walkers HR merkins Squats Flutters The thang Ladder… SNAKE PIT · MAY 27, 2025 Backblast! Tabata at the Pit Q: Slapshot · 3 PAX Warmed up and tried to stay dry ish. 25 SSH 5 windmills 15 IW 15 MNC 15 HW The Tabata 4x4 30 seconds on 10 seconds off Alternating merkins with bell Right arm shoulder press Chest press Left arm shoulder press Rest… MAY 26, 2025 Backblast! Pre Murph Workout Q: Kaiser · 4 PAX WARMUP: SSH, Windmills, overhead claps THE THANG: the Griff - 800 meter run, 400 meter backwards run, 2 rounds. Moved to bleaches for some stair work and dips, finished with a circuit of overhead presses and ab work… MAY 23, 2025 Backblast! Music and Merkins Q: Slapshot · 7 PAX 45 minutes of music. A “base” exercise with another exercise when a key word or phrase is said. 1. Running up the hill mountain climbers until you hear the word running. Then you’d run up a hill. 2. Voodoo Child- calf… MAY 20, 2025 Backblast! Shoulders and Shuffling Q: Senator Tressel · 7 PAX WARMUP: Disclaimer and light jog to the space between Walgreens and Jersey Mikes for COP THE THANG: COP (all in cadence): SSH x 25, Squat x 25, Mountain climber x 25, Freddie Merc x 20, LBC x 25, Windmill x 10, Diamond… MAY 16, 2025 Backblast! Honing our Hockey Skills 6 PAX WARMUP: Quick run around the parking lot, to where Golden Corral meets, circle up for the following: - 20 SSH - 10 Windmills - 15 Imperial walkers - 10 Moroccan night clubs - 10 Strawberry pickers Then run to the… MAY 15, 2025 Backblast! 2025 PGA Championship - Quail Hollow Q: Spider · 36 PAX WARMUP: Pledge of Allegiance THE THANG: Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified… SWEEP THE LEG · MAY 12, 2025 Backblast! Soggy Bottoms and Sucky Hills Q: Poppins · 18 PAX · +3 FNG WARMUP: disclaimer, Mission and 5 core values (in order) 30 SSH THE THANG: Mosey to top of hill at Dave Gibson, Issue plan for workout- not well received Hill repeats .25 down and .25 back- exercises at top of hill… MAY 2, 2025 Backblast! Tabata fun at Stockade Q: Slapshot · 5 PAX SSH x20 Mosey to the Pavillion 3x 20 seconds on 10 seconds off Merkins Werkins Irkens Derkins Diamonds HR Merkins Squats R leg lunge L leg lunge Calf raises Step ups Monkey humpers BBS Hammers Flutters Hello Dolly Leg… ALCATRAZ · APR 29, 2025 Backblast! AMRAP 4 AUTISM 2025 Q: Divac · 17 PAX 14 Bootcampers showed up (3 more for 6 @ 6) for the 4th annual AMRAP 4 AUTISM. YHC was humbled to lead this event again and thankful to all who’ve donated and those who showed up for the workout! WARMUP: A lap around… APR 28, 2025 Backblast! Laredo + at the Badger Q: Slapshot · 6 PAX Laredo… with a little enhancement. 6 rounds 25 Squats 25 Hand Release Merkins 25 walking Lunges 400m lap Then when done 25 4 count flutters Lap 25 burpees Lap. Took us right to 6:00. Thanks to Kaiser for the opportunity!