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F3 THE FORT
From the gloom

backblasts

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

3,842 backblasts mention “tim”

THE YARD · MAR 8, 2025 Backblast! Finding Geometrical Objects at the Yard Q: Sofrito · 5 PAX Disclaimer Given WARMUP: x10 = WindMills, Pineapple Pickers, Hillbillies Walker, Imperial Walker THE THANG: 12 Stations for Geometric Circuit, 12 Reps at each Station, Followed by a lap around the track! Rinse and… ALCATRAZ · MAR 8, 2025 Backblast! Bring Your Wife to F3 Day Q: Senator Tressel · 14 PAX WARMUP: Shady led the Pax out of Runde Park to the circle at the end of Windward Drive for windmills, cherry pickers, yoga type back stretches,Peter Parkers and Parker Peters. The Pax then ran back to Runde and met up… DAWN PATROL · MAR 6, 2025 Backblast! Breezy beat down Q: Minuteman · 4 PAX WARMUP: Seal Jacks, Moroccan Night Clubs, Windmills THE THANG: Mosey to parking lot with some Karaoke, Butt Kickers, and High Knees along the way. Dora with one partner running the perimeter of the parking lot while the… LAZARUS · MAR 6, 2025 Backblast! Fire Hydrant Q: Band Camp · 8 PAX WARMUP: Yea, of course. Warm up is important 4 corners at the Tide place Merkins Squats Dips Bomb Jacks changed mode of transport around THANG: Mosey to Red Ventures Stopped for Kracken Burpees additive merkins for the… THE COACH'S BOX · MAR 6, 2025 Backblast! 45/30 Q: darkhelmet · 10 PAX Was I late? Yes. After all that hype, I freaking forgot I said to be there at 0445. So, what do you do in those situations? Well, you dial your ShieldLock and get him to warm everyone up for 5 minutes while you drive… MAR 6, 2025 Backblast! Did You Pass the Test? APFT at MP 10 PAX Pledge of Allegiance at 05:14 WARMUP: Quick warmup in the parking lot of the following: - 20 SSH 4 ct - 10 windmills 4 ct - 15 imperial walkers 4 ct - 15 MNC 4 ct Runners and ruckers went running and rucking. The… MAR 5, 2025 Backblast! QvQ week 1 Q: Suplex · 11 PAX Gear format: Suplex v Mapquest Suplex won BUSHWOOD · MAR 5, 2025 Backblast! Webb of Fun Q: Goose · 7 PAX Warm-O-Rama Grandpa Jacks Grandma Jacks SSH Downward Dog Honeymooners Runners stretch Arm Circles Moseyed down to the bottom of the hill as we started our Jack Webb Inspired workout. Thang 1 - Merkin Jax 1:4 Ratio 1… SEABISCUIT · MAR 4, 2025 Backblast! Over the River and around the Forest Q: sirtophamhat · 5 PAX Ran to the Forest and did some laps up their hills. Turning Suplex into a runner! BLOCK PARTY · MAR 4, 2025 Backblast! DORA in the Parks Q: Italian Job · 8 PAX 8 started their day off strong with a chilly Dora in the Parks at Block Party. Here’s what we did: Warm Up - 10 SSHs (IC) - 10 Seal Claps (IC) - 10 Imperial Walkers (IC) - 10 Windmills (IC) The Thang Mosey to Millstone… MAR 4, 2025 Backblast! DORA Rules at GC Q: Pusher · 10 PAX YHC was honored to be given the Q stick at Golden Corral by Half Shell today. This represented my first trip back in the gloom at 100% since dealing with a post D2D bronchitis and my spirits were excited about the… AMERICAN JACKAL · MAR 3, 2025 Backblast! My version of pendulum of pain Q: Only Fans · 9 PAX WARMUP: Side straddle hops, Smurf Jacks, Windmill, Mosey THE THANG: Split the exercises, repetition with your partner Up hill: Station 1 - 20 - Burpees Station 2 40 - Merkins Circle of pain: Both partners execute 4… MAR 3, 2025 Backblast! White Block WOD Q: Suplex · 6 PAX WARMUP: SSH, Calimari Burpeesx5, ISqW, CBx4, ChP, CBx3, WM, CBx2, HW, CBx1 THE THANG: Plank for intro: 1st Lt. Ashley White was a member of the Cultural Support Team (CST), an elite group of female soldiers who worked… FEB 28, 2025 Backblast! 4 Corners of Arms & Abs Q: Splinter · 5 PAX WARMUP: Obligitory SSH, Windmills and Imperial Walkers THE THANG: 3 rounds of 4 corners. Mode of transport between each was decided on the fly. After a round, run a lap around the parking lot. 90 of AMRAP at each… SLOW BURN · FEB 28, 2025 Backblast! All elbows Q: Peach Stand · 5 PAX WARMUP: ssh, imp walkers, hillbilly walkers - all in cadence. Then we moseyed to nice grassy area to plank while instructions for the workout were given THE THANG: 2 stations, one on each end of the building and one… THE HIVE · FEB 28, 2025 Backblast! Return of the Mack -Bubba don’t slack s Q: Greg Shoney · 12 PAX WARMUP: SSH Arm circles Squats SSH THE THANG: 15 minute oyo 10 rep intervals Bicep curl Tricep extension Upright row Lawnmowers Upright row Arm extensions Merkins on bell LBC w bell Flutters w bell MARY: Absent… THE HIVE · FEB 28, 2025 Backblast! Circle of Pain Q: Barkley · 13 PAX WARMUP: Probably THE THANG: Stood in a circle and played with two small bells. Periodically ran a lap MARY: More bell work ANNOUNCEMENTS: Battle Bot, Bethel, Garbage, Convergence, Jager COT: Lots of family in out hearts… LAZARUS · FEB 27, 2025 Backblast! Pendulum of pain Q: Poppins · 6 PAX WARMUP: grandpa jacks, hillbilly walkers, dynamic plank stretching, gravediggas THE THANG: ran towards RedVentures, stopped at Handels to do a quick set of Dark Helmets favorite lifting heavy chairs over head a few… THE COACH'S BOX · FEB 27, 2025 Backblast! Staying in the box at Coaches Box Q: Zalinsky · 8 PAX YHC was 1st F Q for 1st 30 minutes so warmup was brief and right into it. WARMUP: IC: Imperial Walkers, Cherry Pickers, Hillbilly Walkers. THE THANG: Used the big large box already in parking lot to my advantage. 4… COLOSSEUM · FEB 27, 2025 Backblast! Sprints, light poles and burpees Q: Cyclops · 6 PAX WARMUP: mosey to the far parking lot at the end of the school. Exercises in cadence included: SSH Merkins Low slow squats People’s chair with Moroccan night clubs Hillbilly walkers Imperial walkers Windmills Produce… THE RANCH · FEB 27, 2025 Backblast! Time Machine Talks Too Much Q: Time Machine · 7 PAX WARMUP: IW, MNC, HW & SSH THE THANG: Mosey to Baseball field, Urkins, Dips and Derkins, 4 sets start at 20 reps, decreasing by 5 each rep. Mosey to Middles School, J Webb, Burpees:Hammers. Lots of testimony in there as… KITCHEN SINK · FEB 26, 2025 Backblast! GoRuck's Valentine's Day Massacre Q: maximus · 11 PAX Straight from the email inbox, delivered from GoRuck's Tribe workouts, we performed The Valentine's Day Massacre-Post Mortem (or most of it, at least) WARMUP: Carry all sand bags to our starting point for a few of the… BUSHWOOD · FEB 26, 2025 Backblast! A little light math in the morning Q: Peach Stand · 5 PAX WARMUP: imp walkers, hillbilly walkers, shoulder taps and Peter Parkers, all in cadence 10 count motivator THE THANG: Mosey to the last row of parking spaces 3 exercises per station - flutters, American hammers, Freddy… SEABISCUIT · FEB 25, 2025 Backblast! Rick after D2D Q: JCruise · 7 PAX WARMUP: THE THANG: ruck through Massey MARY: ANNOUNCEMENTS: COT: