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F3 THE FORT
From the gloom

backblasts

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

313 backblasts mention “Goose”

AMERICAN JACKAL · DEC 1, 2025 Backblast! Date with Cindy Q: Time Machine · 9 PAX WARMUP: Absolutely, too old not to THE THANG: Moseyed to the High School where someone had left some Cindy’s out and a winkie. Had an escalator, 10 reps was the count, adding an exercise after each round. Ran to the… AMERICAN JACKAL · NOV 24, 2025 Backblast! Rosie’s magical bean ride Q: Rosie · 21 PAX WARMUP: SSH, Low slow squat, windmills, imperial walkers, merkins THE THANG: Line it up! 40 Yards of MOT, 60 yards sprint 1. Bear Crawls 2. Lunge walks 3. high knees 4. broad jumps 5. bear crawls In between rounds, 15… LAZARUS · NOV 13, 2025 Backblast! MILGA MONOPOLY Q: Liberty Bibberty · 2 PAX WARMUP: DID OT THE THANG: GO!! Do 200 LBCs between your team. Next MOT: Lunge Walk GRAB ONE MILGA MONEY AFTER YOU GO AROUND THE BOARD ONCE. ROLL DICE FOR NEXT STOP 521: Band Camps Pit Stop. Bear Crawl 6 Cones Up 521: 50… BUSHWOOD · NOV 12, 2025 Backblast! Golfing at Bushwood Q: Spider · 8 PAX WARMUP: - SSH - Windmill - Mosey towards the Fort Mill Pkwy entrance with the long hill - Imperial Walkers - Low Slow Squat - Mosey to the top of the hill THE THANG: Since we were at Bushwood CC, YHC thought bringing… AMERICAN JACKAL · NOV 10, 2025 Backblast! The Impossible Mile Q: Poppins · 12 PAX · +1 FNG WARMUP: barely THE THANG: impossible mile 400m Bear Crawls 400m Lunge Walks 400m Burpee Broad Jumps (no one got past this) 400m sprint MARY: nah ANNOUNCEMENTS: Operation Love, Christmas Party, Bethel COT: Yes So this… LAZARUS · NOV 6, 2025 Backblast! Small white sacks Q: Deep Dish · 13 PAX · +1 FNG WARMUP: SSH, low slow squat, navy seal burpees THE THANG: Mosey to front of movie theatre 7’s - navy seal burpees and box jumps. Run across parking lot in between Run to the hill by the Biergarten. Partner carry up… BUSHWOOD · NOV 5, 2025 Backblast! 6-count Burpees in German Q: Grinder · 10 PAX WARMUP: - SSH / WM / IW / running with burpees THE THANG: - JackWebb 1-4 - 4-corners: bells, blocks, wheels and sandbags (timer) - brief broga MARY: - Thunderstruck the right way ANNOUNCEMENTS: - read newsletter COT: … AMERICAN JACKAL · NOV 3, 2025 Backblast! Complicated not Hard Q: Esso · 15 PAX WARMUP: 105 SSH in Cadence THE THANG: - Bear crawls and jump squats - Lunge walk and merkins - Hill run + 6-count burpees in cadence - Hill run + LBC in cadence - Derkins, dips and incline merkins 3 minutes of Mary LAZARUS · OCT 30, 2025 Backblast! GTL at the ramp Q: Pauly D · 18 PAX · +3 FNG WARMUP: 25 SSH, 10 Cherry Pickers THE THANG: Mosey to the Parking Garage high knees, butt kickers, toy soldiers, karaoke Arrive at garage Hold plank and do low slow merkins until the 6 came in. Level 1: • 10 Low Slow… LAZARUS · OCT 23, 2025 Backblast! Whoops! Gotta shake myself! Q: Poppins · 5 PAX WARMUP: THE THANG: ran to the parking deck. ROUND 1: THE ASCENT OF FIRE (BEAR CRAWL EDITION) • Bear crawl up 2 flights • 10 merkins at each landing • Descend stairs all the way to bottom ROUND 2: THE GRINDER REPEATS •… LAZARUS · OCT 16, 2025 Backblast! Can’t touch Laz Q: Suplex · 3 PAX Warmup at Flag - then Mosey to Theatre Demo during warm-up: Imp- squat-walker, SSH-Shuffle, Lt.-Dan-Ono Thang #1: Hip Hop : Song - Mosey to Far Light pole & back ABS/WARMUP-1990 You can’t touch this, MC Hammer ~4:30… BUSHWOOD · OCT 15, 2025 Backblast! Bushpit Dual Q (or Q Duel?) Q: Old Bay · 21 PAX Rock, Scissors, Paper for who took the warmup: Birdcage won WARMUP: - Indian run THE THANG: OldBay Part 1: Run to first of 4 cones set up to cover a large area for "Catch me if you can". Pax partner up, size doesn't… AMERICAN JACKAL · OCT 13, 2025 Backblast! Three lessons of leadership Q: Cyclops · 8 PAX WARMUP: Mosey to the lower lot by baseball field. Exercises in cadence were Windmills x 10 5 burpees OYO Imperial walkers x 10 4 burpees OYO Hillbilly walkers x 10 3 burpees OYO Low slow squats x 10 Hold peoples chair… OCT 7, 2025 Backblast! 13 YR Anniversary Convergence Q: Band Camp · 89 PAX WARMUP: THE THANG: Here is my weinke - Assassin We had about 12 runners and 6 ruckers tackle the tundra of the paved loop around the schools. Starting at the front door we headed around the back, past the shop, past the… LAZARUS · OCT 2, 2025 Backblast! Island Hopping at Lazarus Q: Esso · 6 PAX WARMUP: Yep, we had a little warm up so as not to blow a hammie. THE THANG: Chest exercises, lunge walks bear crawls, burpees, shoulders, legs and core. SNAKE PIT · SEP 30, 2025 Backblast! KB Complex Q: Goose · 8 PAX WARMUP: Grandpa Jacks SSH Windmills THE THANG: Each of the following rounds were performed AMRAP style for 9 minutes 5-5-5-5 - All single arm then switch 5 Rows 5 Deadlifts 5 Swings 5 Reverse Lunges 4-6-8-10 4 Pullovers… LAZARUS · SEP 25, 2025 Backblast! MOT Ladder O’ Pain Q: Time Machine · 3 PAX WARMUP: Some light stretching THE THANG: mosey to the big parking lot, start at the far south end, MOT called to next row of parking spots and then an exercise 1. Merkin inch worm 10BBSU 2. Lunge walk 20CDD 3. Crab walk… RING OF FIRE · SEP 24, 2025 Backblast! IPC Week 3 - Chris Kyle WOD Q: Sasquatch · 7 PAX WARMUP: grab a Cindy, stretch OYO while honoring Chris Kyle THE THANG: 40 min AMRAP - 40 reps of Cindy swings, 40 reps Cindy jump overs, 40 reps Cindy thrusters, 40 reps derkins (feet on vertically oriented block)… then… AMERICAN JACKAL · SEP 22, 2025 Backblast! Partner Work Q: JWOW · 9 PAX · +1 FNG It was a beautiful morning at the American Jackal, and you could cut the anticipation of the upcoming beatdown with a knife. We did a quick warmup and we were off. Thang: Partner Up for 11’s - 10 Partner Merkins run a… LAZARUS · SEP 18, 2025 Backblast! Set the standard Q: Sunkist · 4 PAX WARMUP: basic THE THANG: Timed 1-Mile Run – Target 8 minutes 4 corners, 2 rounds - around the theatre 1.Merkins – 30 2. Squats – 100 3. Big Boy Situps – 50 4. Broad Jumps – 20 yds 1.Bear Crawls – 20 yds 2.Lunges – 20… RING OF FIRE · SEP 17, 2025 Backblast! Iron PAX week 2 at Ring of Fire Q: Battle Bot · 6 PAX WARMUP: SSH Situation Squats THE THANG: Iron PAX week 2 See photo MARY: Return Cindy to her home ANNOUNCEMENTS: Toledo FROGNAR relay coming up in October COT: Heavy stuff this morning. Pray for these men AMERICAN JACKAL · SEP 15, 2025 Backblast! Commitment to the Jackal Q: Pusher · 12 PAX YHC was honored to head to the East Side and deliver a beatdown at AJ. The weather is fantastic for F3 and I enjoy seeing some new faces (Sunkist). It also gave me an opportunity to create a tough workout, which I… LAZARUS · SEP 11, 2025 Backblast! Lazarus Q: Tiller · 5 PAX WARMUP: Mountain climber, side straddle hop, and Bear crawl THE THANG: remember 9-11-01 why it’s important! MARY: Talked about significant issues that took place on 9-11 ANNOUNCEMENTS: read slack COT: yes AMERICAN JACKAL · SEP 8, 2025 Backblast! 11s beat down Q: Matt Bernard · 7 PAX WARMUP: 20 SSH 10 windmill 15 low slow squats 15 maracan night clubs 15 imperial walkers THE THANG: 4 corners bootcamp • Corner 1: 20 Carolina dry dock • Corner 2: 20 Merkins • Corner 3: 20 Squats • Corner 4: 20 lunges…