backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
149 backblasts mention “Spike”
DAWN PATROL · THU FEB 26
Backblast! Super G likes burpees I guess
WARMUP: SSH, merkins, windmills, low slow squat THE THANG: ran around Kingsley all all different spots, every time we stopped to do the exercises below, Super G asked us all to do a burpee…who knew. - 20 merkins, 20…
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…
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…
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…
DAWN PATROL · MON FEB 16
Backblast! Hill Sprints
WARMUP: Mosey up the hill towards the lot by White Street, stopping along the way for: Side Straddle Hops, Squats, Peter Parker, Parker Peter, Up Dog, Down Dog, Walk the Dogs THE THANG: Board of Pain at top of hill by…
6@6 · SAT FEB 14
Backblast! To Hill or Not to Hill…That is the Ques
WARMUP: THE THANG: Run up 160 to Sutton to New Gray Rock (Here most went down and back up the big hill, some went rogue.) Back across to Sharon Lee, then 3 rights to connect back on Sam Smith Harris to Munn back to COT…
DAWN PATROL · THU FEB 12
Backblast! My taste was acquired
The chill came back and 8 showed up for a run around the Sunbelt parking lot. From the amphitheater at Kingsley we moseyed up to Sunbelt. At one end of the lot, we completed various upper and lower exercises that were…
DAWN PATROL · TUE FEB 10
Backblast! Super G loves Jack Webb
36 degrees and balmy compared to how it has been. WARMUP: ran to the corners of the path around WEP and performed SSH, Squats, mountain climbers and others. THE THANG: 1. Jacob’s ladder on the hill. Merkins at bottom…
6@6 · SAT FEB 7
Backblast! More than 6@6
WARMUP: OYO THE THANG: >6 miles Kingsley to Munn to Harris to Fort Mill back to Jackson to Harris to Munn to Kingsley MARY: Burpees & other stuff OYO ANNOUNCEMENTS: One Word, Men’s Shelter COT:
DAWN PATROL · TUE FEB 3
Backblast! Fibonacci Escalator
WARMUP: Mosey around the flag, stopping for windmills, cherry pickers, walkers, and some stretching THE THANG: Rounds are cumulative Celebrate the end of each round with a mosey up the hill for burpees numbering the…
DAWN PATROL · THU JAN 29
Backblast! Preparing for 5k/10k
WARMUP: Mosey our way towards the sunbelt parking lot and on the way - SSH, cherry pickers, stretching, Moroccan nightclub, etc. THE THANG: Using the islands in the parking lot as transition points, we completed the…
DAWN PATROL · THU JAN 22
Backblast! Coming in HOT
WARMUP: yes THE THANG: SECTION 1: AMPHITHEATER ESCALATION (15 min) Partners start at bottom level. One partner works, one rests/counts. Round 1 - Level 1: ∙ Partner A: 20 dips ∙ Partner B: 20 Squats ∙ Both: BEAR CRAWL…
DAWN PATROL · TUE JAN 20
Backblast! Clubbing in the Gloom
WARMUP: Mosey with some karaoke over to Town Hall side parking lot where we checked the SSH box and did some stretchy, warm up moves THE THANG: Ran to Millstone Park where we spent most of the affair, including burpees…
DAWN PATROL · THU JAN 15
Backblast! The ol Tripod
Was a chilly one today but we kept moving to warm us up. With some running events on the calendar for the PAX, it was a good time to bring out the Tripod WARMUP: Run to the traffic circle (1/2 mile). SSH, Squat, merkin…
DAWN PATROL · TUE JAN 13
Backblast! No Stone Unturned
WARMUP: SSH, Mtn. Climbers, Imperial and Hillbilly Walkers, MNC & Squats THE THANG: mosey to parking lot up by the Soccer Field. Burpee Broad Jump over 2 parking spaces, do 2 squats, jump 3 more spaces, do 3 squats…
6@6 · SAT JAN 10
Backblast! I can see for miles and miles
WARMUP: 2 miles for some, some miles for 2 THE THANG: 6+ miles for some 14+ for some MARY: could not keep up ANNOUNCEMENTS: sign up for Break the Dam COT: Olaf wrapped it up for us Followed by drinks at Replay, and…
DAWN PATROL · THU JAN 8
Backblast! Board & Blocks VQ
WARMUP: Side Straddle Hops, Squats, Merkins, Up Dog, Down Dog, Walk the Dogs THE THANG: Mosey to the buildings for a Board of Pain One PAX runs a lap up and down stairs while other PAX does the exercise, then switch so…
DAWN PATROL · TUE JAN 6
Backblast! Over sharing
WARMUP: in the police parking lot (Longshanks style) Toysoldiers, mosey, butt, kickers, mosey, high knees, karaoke THE THANG: Hit the hill (minuteman has some video evidence) for 7s Burpees and Bombjacks Headed over to…
6@6 · SAT JAN 3
Backblast! No rain today
WARMUP: Yup THE THANG: Harris Munn Sam Smith and Sutton. MARY: None ANNOUNCEMENTS: Break the Dam, 8 blocker, Read Newsletter COT: Yes
DAWN PATROL · DEC 30, 2025
Backblast! Minuteman’s a grandpa!
WARMUP: Imp walkers/MNC/arm raises/SSH/plank/merkins THE THANG: THANG 1: ROUND 1 100 ∙ Partner A: Diamond Merkins (max reps) ∙ Partner B: Wall Sit (against stage) ROUND 2 200 ∙ Partner A: American Hammers ∙ Partner B…
6@6 · DEC 27, 2025
Backblast! Pre run the pre run, then we run
WARMUP: pre run THE THANG: running MARY: was late ANNOUNCEMENTS: yes COT: yes
DEC 24, 2025
Backblast! Eve of the Lord's birth - convergence
WARMUP: The usual THE THANG: DH-type-stuff MARY: worked into Thang ANNOUNCEMENTS: Newsletter & upcoming changes COT: Lauren Hope Styles (sp?) - 21 RIP, Prayers for Geronimo & family. Reading from Ezekiel centered around…
DAWN PATROL · DEC 23, 2025
Backblast! Barry Manilow is not just a F3 name
WARMUP: mosey around park while doing SSH, windmill, cherry pickers, imperial walkers, hillbilly walkers, low slow squat, merkins THE THANG: start off in the parking lot by the fields - from one end to the other, bear…
6@6 · DEC 20, 2025
Backblast! Do as I say, not as I do
WARMUP: waiting on Q THE THANG: choose your own adventure MARY: would have been a better Q ANNOUNCEMENTS: don’t be late for your Q COT: yes