Skip to content
F3 THE FORT
From the gloom

backblasts

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

446 backblasts mention “Tesh”

THE ARMORY · SEP 8, 2025 Backblast! Bells of Fury Q: Soup To Nuts · 6 PAX WARMUP: mosey round church. Shuffles, karaoke high knees butt kickers SSL, merkens yoga HW THE THANG: DORA - 100 reps Curls Goblet Squats Clean press Swings Sit Ups Halos Farmers Carry 50 yards and back Finale - 7 count… THE HIVE · AUG 29, 2025 Backblast! BHAG at the Hive Q: Pusher · 14 PAX YHC was making up for a missed Q two weeks ago due to sickness. As I was reviewing previous backblasts, I came up with a Big Hairy Audacious Goal for the workout to circle the entire FMHS while carrying the KB with pain… AUG 28, 2025 Backblast! substi-Q at the pond Q: Badlands · 27 PAX My boy Poppins blew out his hammy doing something in the shower... sounds wild... so I figured PAX could chase me around for 45 minutes instead. Pledge at 5:14 brief disclaimer and LFG Out and back route up main street… THE ARMORY · AUG 25, 2025 Backblast! Slow and Intentional Q: backdraft · 12 PAX WARMUP: stretch, mobility THE THANG: 3 sets 20 reps- goblet squats,deadlift, reverse lunge, overhead press, skull crushers, merkins, upright rows, lawnmowers, alternating curls. MARY: ANNOUNCEMENTS: golf tournament… THE HIVE · AUG 22, 2025 Backblast! Swole city, bro! Fist pumpin’ through t Q: Pauly D · 15 PAX WARMUP: • 20 SSH IC • 10 Windmill Cherry Pickers IC • World’s Greatest Stretch (both sides) THE THANG: AMRAP Circuit – 40s on / 20s off (4 rounds) 1. KB Swings 2. KB Goblet March 3. Suitcase Deadlifts 4. Cross Body… THE ARMORY · AUG 18, 2025 Backblast! Slash Drives a Fast Car Q: Warning Track · 13 PAX WARMUP: yes THE THANG: KB Tabata MARY: Had a little lamb ANNOUNCEMENTS: Golf Tourney, newsletter COT: gratitude and prayers THE HIVE · AUG 15, 2025 Backblast! Introducing the Stork Press Q: Rosie · 12 PAX WARMUP: After a messy start of out of order exercise commands, we warmed up THE THANG: 5 rounds, 2 exercises, 1min each - 20 Swings with a plank, 6 burpees and run with KB 2 rounds, 6 exercises, 1 min each clean, squat… THE ARMORY · AUG 11, 2025 Backblast! AMRAP 4 Autism Preview Q: Divac · 14 PAX WARMUP: Some THE THANG: AMRAP: 400m partner run 31 KB Squats 69 KB swings 31 OH press 69 OH DB stationary lunges 31 burpees MARY: A little ANNOUNCEMENTS: Newsletter COT: Best part. “Marriage isn’t meant for our… THE HIVE · AUG 8, 2025 Backblast! Candyman’s Pain Q: Brawny - The Fort · 11 PAX WARMUP: - 10 Side Straddle Hops - 10 Grass-pickers - Plank to Down Dog, calf stretch’s to Sunrise THE THANG: - Mosey to circle with KB What it is - 50 reps, KB run up the hill, 50 reps, KB run down the hill, move to… THE ARMORY · AUG 4, 2025 Backblast! Do the work Q: Joe Lyons · 13 PAX WARMUP: SSH,Windmill, Cherry pickers etc THE THANG: Partner Dora, One works and one mosey with bell: Curls, Rows, Shoulder press, big boys, bench, a few more.... X 2 MARY: bo time ANNOUNCEMENTS: News letter COT: prayers… THE HIVE · JUL 25, 2025 Backblast! Deadly Dozen Q: Time Machine · 11 PAX WARMUP: SSH, IW, Merkins, Deep Leg Stretches then Mt Climbers THE THANG: 400ish M run after each exercise. Counts were 20, carry’s were to the Handicap lot. 1. Farmer Carry 2. Sing Leg Deadlift 3. Lunge 4. Snatch 5. Man… FLIGHT PLAN · JUL 21, 2025 Backblast! Sweaty Richard Q: Warning Track · 18 PAX WARMUP: Some did THE THANG: Ran across Sutton to Richard's, around the loop by Tesh, back out to Sutton, hooked a roger followed by another roger onto Derick's (horrible spelling) for a quick out and back, hooked a… KITCHEN SINK · JUL 16, 2025 Backblast! Sandbag Tossing Q: Sprocket · 9 PAX WARMUP: MNC, SSH, Merkins, A Mosey, and a Stretch THE THANG: (RD1)10 Racked Squats Burpees Sandbag Toss, width of the soccer field, fence to fence 10 Racked Squats (RD2)10 Bent Over Rows Bear Crawl Drag LOF 10 Bent Over… BLOCK PARTY · JUL 15, 2025 Backblast! 8 blocker at block party Q: Cadre Olaf · 9 PAX WARMUP: Broga by BOSSmen THE THANG: doing 8 blocker leadership goals exercise. Jog to top of hill and collect writing tools. Box one fill out your Concentrica, box two your 1st F goals for the next 13 weeks. Box 3 fill… THE HIVE · JUL 11, 2025 Backblast! 2025.28 The Hive Q: Tesh · 8 PAX Thang: 1ST... 12 min AMRAP: 10 overhead presses (5 each arm) 20 rows (10 each arm) 20 swings 2ND... Bearcrawl length of parking lot doing a merkin at each parking spot dividing line (this was secretly just to count… COLOSSEUM · JUL 8, 2025 Backblast! Welcome back to the 90s Q: Shady · 19 PAX WARMUP: SSH while we gathered everyone to get the party started. Then took off for a short mosey over to the flags. Windmills, cherry pickers, low slow squats, merkins. Then ran to the back of the school. THE THANG: we… SWEEP THE LEG · JUL 7, 2025 Backblast! Simple but Effective Q: Spectre · 10 PAX WARMUP: 30 SSH IC 10 Windmill IC THE THANG: Lightpost BLIMPS Ladder Odd light posts each have a new exercise 1. 5 Burpees 3. 10 lunges (each leg) 5. 15 Imperial Walkers (each leg) 7. 20 Merkins 9. 25 Plank Jacks 11. 30… BLOCK PARTY · JUL 1, 2025 Backblast! Pyramid of Pain 4 PAX WARMUP: Circle up in the parking lot at COT for the following, all 4 count: - 15 SSH - 10 WM - 15 IW - 15 MNC - 10 Strawberry pickers Then mosey to the parking lot entrance on Main St by Hobo's for....... THE THANG… SWEEP THE LEG · JUN 30, 2025 Backblast! C for creativity, not c for cookie Q: Shady · 15 PAX WARMUP: disclaimer and go. No messing around. THE THANG: Ran to the bank for stop 1. 5s and 10s. - 5 = hand release merkin - 10 = squats with chin up and hands touching the ground Next stop was First National bank…5s… THE HIVE · JUN 27, 2025 Backblast! Hills, Bells, and Balls Q: Deep Dish · 4 PAX WARMUP: SSH, low slow squat, merkins, Moroccan night club THE THANG: Carry bell to bottom of hill 2 rounds: 20 swings 15 goblet squats 10 bent over row each arm Up the hill 2 rounds: 10 thrusters 10 tricep extension 10… SWEEP THE LEG · JUN 23, 2025 Backblast! 2025.26 Sweep the Leg Q: Tesh · 12 PAX 4 corners down Emory Lane: 1: 10 Line dancing Merkins (at top of merkin tap hand to opposite foot) 2: 10 Apolo Ohno's each side 3: 10 burpees then sprint up the Brayden Pkwy hill 4: Plyo split squat JUN 19, 2025 Backblast! Golf Q: Cyclops · 13 PAX WARMUP: Running with burpees THE THANG: Golf 10 merkins and 10 LBC’s at every tee box 5 burpees at every green Each hole varied in length - par 3, par 4, or par 5 Front 9 was both hills on Monroe white Back 9 was from… KITCHEN SINK · JUN 18, 2025 Backblast! Halfway there…… 10 Seconds…. Q: Slapshot · 19 PAX Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer. Warmup: SSH x 15 Seal Jack x 15 Plank Jack x15 Mountain Climber x 15 Pick up something heavy get to the field… KITCHEN SINK · JUN 18, 2025 Backblast! Bombs over Bagdad Q: Poppins · 10 PAX WARMUP: SSH/windmills/pickers/squats/arm circles/phelps THE THANG: Partner Format – Rotate each round: Partner A runs a loop (~0.25–0.5 mile) Partner B does sandbag work to failure Switch Finish with a team challenge…