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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.

8,797 backblasts

THE ARMORY · DEC 22, 2025 Backblast! 12 days of kettle bell Q: Masterpiece · 8 PAX WARMUP: morrocan night club, windmill, imperial walkers, hill billy walkers, plank, downward dog, honey mooner. THE THANG: latter adding a new exercise for 12 rounds. 10 x curls 10 x goblet squats 10 x calf raises 10 x… SWEEP THE LEG · DEC 22, 2025 Backblast! Marathon Pace Q: Beaker · 8 PAX WARMUP: SSH IC x 10 Squats x 10 Merkins IC x 10 Moseyed across Dave Gibson to the Ben Casey cul-de-sac and repeat above Moseyed to down through the parking lot to Patricia Ln and Dave Gibson and repeat. Reverse route… DEC 22, 2025 Backblast! Run Run Rudolph Q: Splinter · 4 PAX This ended up basically being a shield lock workout. With several of us having nagging injuries, we mainly did running today. WARMUP: warm-up lap around the track, SSH, Windmills, Moroccan Night Clubs THE THANG: The… TRAINING GROUND · DEC 21, 2025 Backblast! Titles are required. Q: miyagi · 2 PAX WARMUP: There was none. THE THANG: We logged some miles with some smiles and saw the Xmas lights 'tis the season! MARY: Hard Pass ANNOUNCEMENTS: Read your newsletter. COT: The Thang was a long COT. 6@6 · DEC 20, 2025 Backblast! Do as I say, not as I do Q: Liberty Bibberty · 16 PAX WARMUP: waiting on Q THE THANG: choose your own adventure MARY: would have been a better Q ANNOUNCEMENTS: don’t be late for your Q COT: yes THE YARD · DEC 20, 2025 Backblast! Movie Trivia Q: Time Machine · 7 PAX Killed a minute or two for warm ups waiting for Boogie to arrive, he was still late and found us at the elementary bus drop off. Do the exercise, ask the Question If correct run a lap, if incorrect, 5 Burpees then run a… ALCATRAZ · DEC 20, 2025 Backblast! Here, There and Everywhere Q: Decibel · 8 PAX WARMUP: None until 3/4 of the way through the workout THE THANG: Mosey to pull up bars. Plank while each Pax does 5 pull ups. Mosey to pickle ball courts and do 20 monkey humpers. Mosey to wall and do: 25 dips, 20 step… THE FORT · DEC 20, 2025 Backblast! Fa la la la….laughing all the way! ? Q: Cake Boss · 12 PAX WARMUP: Mosey around the JWow Exercise Pavilion stopping along the way finding our secret Santa gifts :gift: THE THANG: Mosey to trail behind parking lot Partner up 2 rounds of Burpees while partner runs up hill and… DEC 19, 2025 Backblast! Leg-Heavy, Imagine That Q: maximus · 10 PAX WARMUP: Run the entirety of the larger Teeter/Stockade lot then NUR up and back the main straightaway. THE THANG: Run to the circle at Stockbridge at the entrance to the apartments. 25 Squats & 25 Peter Parkers I/C Run… VARSITY · DEC 19, 2025 Backblast! Varsity has graduated to retirement Q: Shady · 7 PAX WARMUP: started out with a quick mosey, went into SSH then merkins, then more running and SSH and more merkins. Ran some more, then cherry pickers, and more merkins…also did some stretches. Ran over to pull up bars. THE… SLOW BURN · DEC 19, 2025 Backblast! An Even Thousand Reps Q: Beaker · 6 PAX WARMUP: SSH, IW, Cherry Pickers THE THANG: 100 Merkins 200 LBC 300 Squats 400 Calf Raises Method: 20 reps at a time until total reps are complete. Eg 20 reps each of merkins, LBCs, Squats, and calf raises until 100… THE HIVE · DEC 19, 2025 Backblast! Compound Kettle Bell Q: BearGryllz · 10 PAX WARMUP: Tick-tock torso twist, right in 3cadence, Walkout merkins in 5cadence, Tick-tock torso twist, left in 3cadence, Moroccan nightclub in 3cadence, Monkey humpers in 3cadence, Inchworm to squats in 7 cadence. THE… DAWN PATROL · DEC 18, 2025 Backblast! Rockin Around the Kingsley Christmas Tr Q: Casey Kasem · 7 PAX *** 'around' should be interpreted here as 'in the vicinity of' WARMUP: windmills, imperials, calf raises, moseyed for a bit and added some monsters THE THANG: In celebration of the most popular Christmas hit singles… LAZARUS · DEC 18, 2025 Backblast! MILGA WRAP at Lazarus Q: Bobber · 6 PAX · +1 FNG Last WO of the year at Lazarus. Poppins had EH'd an F&G, so a proper disclosure was given with an introduction to FOOPC. We did a short warm‑up in the parking lot while getting to know F&G, then headed to the circuit… THE COACH'S BOX · DEC 18, 2025 Backblast! The skillet; Hope&Joy Q: Cherry Pie · 3 PAX WARMUP: SSH, windmill, mosey around the perimeter of skillet (football yard lines in the parking lot for marching band practice) THE THANG: Start at one end of the skillet run 10yds and do an exercise. Ladder across… DEC 18, 2025 Backblast! Respectables take over the Pond Q: Cake Boss · 11 PAX WARMUP: pledge of allegiance THE THANG: 1 mile lap Four corners with 5 burpees 10 merkins and 15 leg raises at each corner MARY: Dis you know?? ANNOUNCEMENTS: Christmas is 5 days away COT: Pray for the children SOUL TO SOLE · DEC 18, 2025 Backblast! What is Active Recovery ❤️‍? Q: Sofrito · 9 PAX Half Way Mentioned. We are all Veterans today. WARMUP: Slow Mosey to the back of Panera THE THANG: 1st 3/4 of the Workout :weight_lifter: 10 Pain Stations with 10 Reps Each followed by 1 Lap Around the Lot; Rinsed and… KITCHEN SINK · DEC 17, 2025 Backblast! Facing the mountains of Life Q: Cake Boss · 4 PAX WARMUP: couple exercises to loosen up THE THANG: Ruck 3mi through Tega Cay power line hill and back with squats curls merkins built in MARY: ANNOUNCEMENTS: Christmas Eve convergence COT: BUSHWOOD · DEC 17, 2025 Backblast! Loop-tidy Loops At Bushwood Q: Stang · 8 PAX WARMUP: Run 1/8 mile to hill at entrance to Catawba Ridge THE THANG: Had a list of exercises that the pax completed one at a time and after that exercise was completed they ran a .17 mile loop up the hill and back. Pax… CLYDESDALES · DEC 17, 2025 Backblast! Audible at O-Dark-Thirty Q: Jeremy Holt - · 12 PAX Vuvuzela sent a text around 1:30am saying he was still up and wouldn’t be able to Q. Since I was already covering site Q duties anyway, I did what any site Q should do when you have a no show Q—step up and Q yourself… RING OF FIRE · DEC 17, 2025 Backblast! 8 Days Till Christmas Q: Bam Bam · 8 PAX WARMUP: Side Straddle Hops, Windmills, Moroccan Night Club. THE THANG: 5 Burpees, Over Head Press (20), 5 Burpees, Curls (25), LBC'S (30) Hello Dolly's (20), Goblet Squats (20), Incline Merkins (20), KB Swings (25)… DAWN PATROL · DEC 16, 2025 Backblast! Rockin around the Christmas Tree Q: Dojo · 6 PAX WARMUP: couple loops in the AO lot with high knees, buttkickers, and karoake. THE THANG: Bucket 11 - one bucket at each end of the top lot. Pax pulled random exercises in an 11 format. Mak tar jyes and burpees were… SEABISCUIT · DEC 16, 2025 Backblast! King’s Bottom loop Q: McHale · 12 PAX WARMUP: OYO THE THANG: We Ran Dudley to Kings Bottom Loop & Back (4 to 5.5 miles) MARY: No ANNOUNCEMENTS: Christmas Eve convergence, Break to Dam 5k/10k, shovel flag / site changes. COT: Columbia bus crash, Salisbury… CURRAHEE · DEC 16, 2025 Backblast! Curahee Q: backdraft · 5 PAX WARMUP: THE THANG: We put on weight and walked around stopped and did some exercises. MARY: ANNOUNCEMENTS: COT: Bethel mens shelter on 1/1. Prayers for our aging parents,