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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.

3,842 backblasts mention “tim”

THE COACH'S BOX · JAN 23, 2025 Backblast! VQ in The Fort Region Q: Anchor Bar · 7 PAX I introduced some of the pax from The Fort to Anchor Bar’s Famous Chicken Wings. The Anchor Bar is a restaurant in Buffalo, NY that is famous for the first place to serve chicken wings as we know them today. More on… THE RANCH · JAN 23, 2025 Backblast! Testimony at The Ranch Q: Esso · 8 PAX Upper body, lower body, Mary with testimony mixed in. BUSHWOOD · JAN 22, 2025 Backblast! Eastside Natty Celebration Q: Greg Shoney · 7 PAX WARMUP: mosey, SSH windmill THE THANG: group Hill Dora / lower body/ squats lunges sumo calf Mosey Setup up - 4 sets x30 Mosey Merkins Mosey Mary MARY: we gave Mary some Lovin ANNOUNCEMENTS: congrats to the Ohio State… SEABISCUIT · JAN 21, 2025 Backblast! Intervals at the Biscuit Q: Keith Crockett · 5 PAX 4.0 miles total Jog to CHRS Marching Band parking lot 4 x 400s, sprint 100m, jog 300m 4 X 400s, sprint 200m, jog 200m Jog back CURRAHEE · JAN 21, 2025 Backblast! Conquer the Hill Q: Bitcoin · 6 PAX Chilling morning with temperature in the teens. Six brave souls made the trek to the heart attack Hill and conquered it. WARMUP: Side straddle hops Windmills Hillbilly Walkers Imperial Walkers THE THANG: March to the… COLOSSEUM · JAN 21, 2025 Backblast! Men in Tights Q: Stang · 5 PAX Texted Barkley last week and told him to put me in for Q sometime at Coliseum. He responded and said I need someone for next week. I gladly accepted before looking at that weeks weather forecast. Rookie mistake but we… THE BALLROOM · JAN 21, 2025 Backblast! Weighed Down Q: Band Camp · 6 PAX WARMUP: yea, this is important. did SSH for a while because Esso was late. He apparently "went to block party" and then remembered we were going to ballroom today. THE THANG: ran around exploring Found a 15 space… AMERICAN JACKAL · JAN 20, 2025 Backblast! Cold day at American Jackal Q: Float Bridge · 14 PAX WARMUP: 25 Side Straddle Hops 20 windmills THE THANG: 8 exercise from the bucket + 50 lb sandbag carry x 2 40 Burpees 60 Merkins 80 squats 100 LBCs 120 Side Straddle Hop MARY: ANNOUNCEMENTS: COT: FLIGHT PLAN · JAN 20, 2025 Backblast! Keep the heat up- Flight Plan Q: Cake Boss · 6 PAX WARMUP: Put hat on THE THANG: Run down market Left on Shady Grove Take trail at back of YMCA lot Follow up 6th Baxter to Sutton Right on Sutton to market Back to Shady Grove Rinse and repeat 3-4times or 3.5-4.5mi MARY… SWEEP THE LEG · JAN 20, 2025 Backblast! Run up the Hill "Again"! Q: BONES · 11 PAX WARMUP: none THE THANG: run over toward school into cul de sac where Decibel had his office. Run down to the bottom of road where street lights are before school. Run back up the hill to cul de sac. Exercises at top and… ALCATRAZ · JAN 18, 2025 Backblast! Little bit of rain and jacked up jack w Q: Shady · 5 PAX WARMUP: collected in the parking lot, very quick disclaimer and off we went. Ran a nice big lap around the baseball fields, settled in for some SSH, windmills, low slow squats, and then we went into a Jack Webb. Senator… THE FORT · JAN 18, 2025 Backblast! Making the Fort Great Again Q: Fogerty · 6 PAX WARMUP: SSH, NightClubs, Merks, Squats, Flutters, Diamond Merks, WAM, BBS, Mosey and stretching. THE THANG: 7s, 1 mile mosey with pain stations along the way, StepUps, Squats, Merkins, BBS, and a smidge of acceleration… JAN 17, 2025 Backblast! Honoring 809 4 PAX WARMUP: SWIMS - 20 SSH (dc) - 10 WM - 15 IW - 15 MNC - 15 Strawberry Pickers THE THANG: Today we honored York Co. Detective Mike Doty, Badge No. 809, who's End of Watch (EOW) was 7 years ago today, 1/17/2018… SLOW BURN · JAN 17, 2025 Backblast! Galaxies and Manhole Covers Q: Old Bay · 12 PAX WARMUP: Standard stuff. SSH, IW, Hillbilly Walkers, Merkins, butt-kickers, high-knees THE THANG: Ran to side of Lowes, Partnered up (size not matter) and worked through 8 sets of 80-counts, split between partners. Every… THE HIVE · JAN 17, 2025 Backblast! DORAs at The Hive Q: Esso · 18 PAX DORA 1: partner run - Man makers 50 - Goblet Squats 100 - Swings 150 DORA 2: farmers carry - Burpees 50 - Squats 100 - Overhead clap 150 DORA 3: Bear crawl - Bent row right 50 - Bent row left 50 - Curls 50 DORA 4… JAN 16, 2025 Backblast! #MABA Q: Time Machine · 9 PAX WARMUP: Mosey to PI Parking Lot THE THANG: 4 Corners 1: PI Parking Lot 2: Confederate St. Parking Lot 3: Howington Cir & Country Club Dr. 4: Country Club Dr. & Academy St. Odd corners 10 Burpees, Even corners 10… THE RANCH · JAN 16, 2025 Backblast! I’m Good Q: Slapshot · 4 PAX Cold but not too cold at the Ran h. Started with brief warmup then ran to the school drop off circle. At the circle we partnered up and played catch me if you can for 4 laps around the circle. To give the pax a break I… BUSHWOOD · JAN 15, 2025 Backblast! Carry the keg Q: 3D · 7 PAX WARMUP: did some stuff THE THANG: the keg is not allowed to touch the ground for the next 45 minutes. Guys shared the burden as we traveled around campus. Found two hills and did bear crawls and lunges up and down the… SEABISCUIT · JAN 14, 2025 Backblast! The Hills Have Eyes Q: Liberty Bibberty · 6 PAX Ran from blue down to Dragon Way. Did a loop around the school. Then ran down the hill to Stebbins and up that. Back down Dudley to Dragon Way and repeat . CURRAHEE · JAN 14, 2025 Backblast! Watch out for that pile! Q: Poppins · 8 PAX WARMUP: “Weight off” Windmills, imp walkers, hillbilly walkers, dynamic plank stretching and merkins THE THANG: “Weight on” Ruck over to Amphitheatre toting the three sandbags Performed a heavy Dora Partner 1 bear… THE RANCH · JAN 14, 2025 Backblast! Cubbie Testimonial Q: Keith Crockett · 13 PAX 1/9/24 - the Ranch Bootcamp PAX Soup to Nuts HalfShell Rainmaker JWOW Birdcage Sugarbug Kielbasa Grout Kermit Harry Carey Masterpiece Mark Nestel Change Order Cubbie Warmup SSH Cherry Picker Windmill Peter Parker Parker… BLOCK PARTY · JAN 14, 2025 Backblast! If not now, then when? Q: Kermit · 10 PAX It was a crisp 25 degrees as YHC walked up to the shovel flag just after 0500hrs. Some of The Fort's finest, but not all, began to arrive in varying conditions. DISCLAIMER: The mumblechatter started early, YHC felt… JAN 14, 2025 Backblast! Daytona 500 with all the smells Q: Bonsai · 6 PAX WARMUP: SSH Windmill Butt kickers High knees Soccer hips Broga THE THANG: Daytona 500 5 exercises 25 reps each for 4 laps Merkins Squats SSH Calf raises LBCs Total of 500 reps when completed and roughly one mile. With… AMERICAN JACKAL · JAN 13, 2025 Backblast! Trump! Q: Slash · 10 PAX Did a workout. Did I do this correctly, Justin?