Skip to content
F3 THE FORT
From the gloom

backblasts

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

450 backblasts mention “Super”

DAWN PATROL · THU MAR 26 ZigZag Cones - CSPAN Style Q: Old Bay · 6 PAX WARMUP: Super-G had the warmup. Quick mosey to one of the many lots at Dawn Patrol. Some SSH, merkins, Moroccan nightclubs, windmills, and maybe a few others, this old man can't remember. THE THANG: Pax partnered up, so… DAWN PATROL · TUE MAR 24 March Madness Q: The Pirate · 8 PAX WARMUP: SSH, windmill, imperial walker, hillbilly walker, plank... Mosey around the park changing exercises at each bench - karaoke * 2, shuffle * 2, high knees, butt kicks. Stop for merkins, low slow squats, planks… THE FORT · SAT MAR 21 Back In Time Q: Twister · 16 PAX WARMUP: stretching- honey mooner, full squat hold, cross leg THE THANG: 100 SSH, Cherry Pickers, Bombjacks Then - Jacobs Ladder with Merkins and Squats; mosey around park to parking lot, second Jacobs Ladder with hand… DAWN PATROL · TUE MAR 17 Backblast! Sweet Baby Jesus Q: Jekyll · 8 PAX The cold front came through and it was winter temps again. But the love for U-Haul brought out the men today. WARMUP: SSH, IW, HBW, squat, windmill THE THANG: Run to Church of Nazarene on Harris Street. Partner up for… THE FORT · SAT MAR 14 Backblast! Death by burpees & bears Q: Pocahontas · 17 PAX WARMUP: SSH, Merkins, mountain climbers, cherry pickers THE THANG: Four corners with bear crawls, 21s of LBCs & burpees MARY: Yes ANNOUNCEMENTS: Yes COT: Prayers and praises SLOW BURN · FRI MAR 13 Backblast! 3-13 Q: Mainframe · 17 PAX Good group for a chilly morning. Decided to be super creative and use date as workout plan. Yog over to side of lowes for 3 exercises, 13 reps of each: HR merkins, big boys, and squats. Repat this at 2 more stops until… DAWN PATROL · THU MAR 12 Backblast! Can't Run, Can't Hide Q: Double D · 8 PAX WARMUP: Figure eight mosey around the Epic Chophouse strip with some exercises in motion followed by a mosey around the Pacos strip with some exercises as well. Stangers were hanging somehwere other than firepit today… DAWN PATROL · TUE MAR 10 Around Fort Mill Q: Last Call · 10 PAX WARMUP: yessir THE THANG: I copied Double D’s trick of using playing cards but none under 8 reps, around WEP beatdown and some Fort Mill History etc.. We ran the WEP with short pain stations Merkins, Lunges, Hammers… DAWN PATROL · TUE MAR 3 Backblast! The hills were alive at Dawn Patrol Q: Dojo · 10 PAX · +1 FNG WARMUP: short mosey SSH and a burpee X 3 THE THANG: 4 corners at the park next to the town offices. Hand Release Merkins were a crowd favorite. Some curb work at the lot near 160. Diamond Derkin Burpees were attempted… DAWN PATROL · THU FEB 26 Backblast! Super G likes burpees I guess Q: Shady · 6 PAX 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 Q: Old Bay · 6 PAX 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 Q: Deep Dish · 8 PAX 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 Q: Band Camp · 8 PAX 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… THE BALLROOM · TUE FEB 17 Backblast! Good Morning Respectables! Q: Senator Tressel · 8 PAX WARMUP Disclaimer and some static stretches at the flag. THE THANG: Take a lap around the parking lot and stop at the front of school for COP. All in Cadence: SSH x 20, windmill x 10, Mountain climber x 15, Low slow… DAWN PATROL · MON FEB 16 Backblast! Hill Sprints Q: Spike · 7 PAX 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… DAWN PATROL · THU FEB 12 Backblast! My taste was acquired Q: Assassin · 8 PAX 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 Q: Jekyll · 8 PAX 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… BLOCK PARTY · TUE FEB 10 Backblast! Supermen and Superman’s Q: Half Shell · 5 PAX WARMUP: Mozy warmup with stops for imperial walkers, merkins, mountain climbers, overhead claps THE THANG: After the warmup mozy we ran to the top of Main Street and the parking lot for wall sits. Each Pax would bear… SWEEP THE LEG · MON FEB 9 Backblast! Game On! Q: Italian Job · 4 PAX Four men didn’t let a late night football game keep them from getting up and getting after it. Here’s what we did. Warm-up - 29 SSH (IC) in honor of the Seahawks - 13 Imperial Walkers (IC) for the Patriots - 60 Second… RING OF FIRE · MON FEB 9 Backblast! Respect The Fallen Heros Q: JWOW · 6 PAX It was the day after The Super Bowl and the Monday morning quarterback syndrome was real, but we were there to pay homage to a fallen hero. His name is Army Sgt. Zachary D. Tellier and he was a great man. The Thang: 5… THE FORT · SAT FEB 7 Backblast! Discovering the Meaning of 6-7 Q: Mark Nestel · 9 PAX The temps were chilly so Change Order kept his shirt and pants on. A quick warmup and we were off. Thang: Two laps around the park while stopping at each swing fo a plethora of exercises. Back to COT for some Broga and… DAWN PATROL · THU FEB 5 Backblast! Up…. And down Q: Cherry Pie · 8 PAX WARMUP: ssh, iw, hillbilly walker, Moroccan night clubs, windmills, THE THANG: Mosey around/ behind broadcloth to covered breezeway. 1. DORA -partner runs upstairs - across - downstairs and back Exercises: 100 merkin… DAWN PATROL · THU JAN 22 Backblast! Coming in HOT Q: Poppins · 7 PAX 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… 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…