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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

COLOSSEUM · DEC 16, 2025 Backblast! PAIN AT EVERY CORNER!! Q: Boogie Nights · 4 PAX WARMUP: Cherry pickers/stretches of all kind THE THANG: light poles/bball courts/parking spaces MARY: ANNOUNCEMENTS: break the dam/convergences COT: :pray: and praises SNAKE PIT · DEC 16, 2025 Backblast! KettleBrrr & Chill Q: Ruby Slippers · 3 PAX Temps were going to be on the cooler side so opted for a lighter weight, high rep workout format. Don't worry, added a couple of heavy coupons that took their toll on the PAX. What doesn't kill ya makes you at least 1%… THE BALLROOM · DEC 16, 2025 Backblast! Staying warm Q: Mainframe · 5 PAX Yog a lap then circle up for usual stretchy warm up exercises. Yog down to behind school for some wall qork. Everyone get in peoples chair qhile one by one PAX bear crawl to other end. Next series was broad jumps. Next… BLOCK PARTY · DEC 16, 2025 Backblast! Cubbie and friends did some exercising Q: Warning Track · 11 PAX WARMUP: Meh THE THANG: - Mosey to Pharmacy - 25 SSH - Mosey to parking lot at top of Main (touched Millstone) Cyclops - 20 SSH - 20 Mountain Climbers - Mosey to post office - 1 Windmill Spider-Man - 15 SSH - 15 Mountain… DEC 16, 2025 Backblast! Stuff Half Shell Aint Never Done Q: Band Camp · 11 PAX WARMUP: Yes, this is important. It was also cold THE THANG: 4 corners around the old Rite Aid: merkins, squats, flutters, burpees ADHD Mosey Pick up 2 rocks and do some squats Hand release negative merkins with hands on… AMERICAN JACKAL · DEC 15, 2025 Backblast! A cold day in American Jackal Q: Keith Crockett · 8 PAX WARMUP: SSH Merkins Broga Peter Parker’s Windmill Imperial Walkers Hillbilly Walkers THE THANG: Hardest quarter mile: 100m - burpee broad jump 100m - lunge walk 100m - bear crawl 100m - sprint Mosey Top o’ the hill 10 … FLIGHT PLAN · DEC 15, 2025 Backblast! A bit nipply out Q: Shady · 12 PAX WARMUP: zip unless you did some stretching THE THANG: ran through Baxter (some of us got lost and then figured it out), ran down 160 to colosseum parking lot (or before), and turn back. MARY: nope, maybe some stretching… SWEEP THE LEG · DEC 15, 2025 Backblast! Afton loops Q: Cherry Pie · 9 PAX WARMUP: pre-run Ben Casey thru parking lot down to Patricia lane and back to launch + 20 SSH THE THANG: Dave Gibson > Emory > Braden Pkwy > Afton Way with stops along Emory for houses with Christmas lights (total: 1… DEC 15, 2025 Backblast! First Responder Tribute Trifecta Q: Spider · 7 PAX WARMUP: - SSH x20 - Merkins x10 THE THANG: Officers Jeff Shelton & Sean Clark Officer Sean Clark Sean Clark was a man of quiet strength and deep compassion, raised in Charlotte’s Pawtuckett neighborhood. After serving… TRAINING GROUND · DEC 14, 2025 Backblast! Tropical Ruck Q: Greg Shoney · 7 PAX WARMUP: SSH, Good Mornings, Merkins, Arm circles, squats THE THANG: ruck with one pain station, ruck curls, ruck OHP, ruck swings, ruck flutter w press ANNOUNCEMENTS: D2DB, Christmas Eve convergence THE BALLROOM · DEC 14, 2025 Backblast! 12 comes of Christmas Q: Bass · 4 PAX Old bay had every intention on Qing however a call from the M created a change of plans due to a water leak at home. Fortunately he gave me the winky to make it all happen. We did a little warmup and took a mosey to the… 6@6 · DEC 13, 2025 Backblast! running 6@6 Q: Barry Manilow · 18 PAX WARMUP: marshmallows around a campfire THE THANG: running MARY: brought hot chocolate after the run ANNOUNCEMENTS: Santa Claus is coming to town COT: aye THE YARD · DEC 13, 2025 Backblast! McHale’s Navy 8 blocker theme Q: McHale · 5 PAX WARMUP: windmills, arm circles, grass grabbers, copperhead squats, side saddle hops (8 each) THE THANG: Toy Soldiers, mosey to poles, next exercises at next poles 8 counts: Carolina Dry Docks, Mountain Climbers, Peter… ALCATRAZ · DEC 13, 2025 Backblast! Alcatraz Q: Mainframe · 4 PAX Normal warm-ups with lap around park. Partner up for Lazy Dora. 100 merkins, 200 squats, 300 LBCs. P1 does 10 merkins while P2 holds plank. Keep switching until 100 cumulative. P1 does 20 squats while P2 holds Al Gore… THE FORT · DEC 13, 2025 Backblast! Hominy's First Q at The Fort Q: Hominy · 10 PAX Warmup. Call in cadence. (On Stage) - Side Straddle Hop - Calf Raises - Imperial Walker - Moroccan Night Clubs - Low Slow Squat Tour the Park. OYO. Do a lap on the circle. Stop at every swinging bench (9 of them) to do… DEC 12, 2025 Backblast! Kicking Ass & Chewing Bubble Gum Q: Ruby Slippers · 10 PAX Driving around FM the night before running errands and thinking about my Q at the Stockade. Reviewed a few BBs and didn't see any references to coupons. Messaged The Pirate, who was Qing at Varsity, and asked if I could… VARSITY · DEC 12, 2025 Backblast! Merkins on Merkins Q: The Pirate · 5 PAX WARMUP: mosey around the parking lot with karaoke, high knees, toy soldiers, butt kicks. Circle up for SSH, cherry pickers, windmill, imperial walkers, hillbilly walkers, plank, etc. THE THANG: Mosey to practice… SLOW BURN · DEC 12, 2025 Backblast! Dozens and dozens Q: Peach Stand · 9 PAX WARMUP: ssh, slow wind mills, imp walkers, hillbilly walkers, plank/down and up dog, Peter Parker’s. All in cadence and most for 12 reps THE THANG: 12 days of Christmas. Each day took place at a different location… THE HIVE · DEC 12, 2025 Backblast! Where is DeepDish?? Q: 3D · 9 PAX WARMUP: ssh, imp walkers, hillbilly walkers, windmills, cherry pickers, down dog, walk dogs, honeymooner THE THANG: 10 reps. Goal 8 sets. We got 4 Halo Squat Clean and Press ea side Ballistic row ea side Curls ea side… DAWN PATROL · DEC 11, 2025 Backblast! Counting Down from 100 Q: Old Bay · 5 PAX WARMUP: Spike took the warmup right where we plant the shovel flag. Counts and cadence were perfect, and we even did 6-count burpees. Impressive!!! THE THANG: Ran around to do a few more warm ups before heading to a… THE COACH'S BOX · DEC 11, 2025 Backblast! 7 of Diamonds / Fatherhood Q: Pauly D · 5 PAX We had a 7 of Diamonds workout in the band lot. 7 burpees at each corner(28) 14 Merkins each corner (56) 21 LBC’s each corner (84) 28 squats each corner (102) 21 LBC’s each corner (84) 14 merkins each corner (56) 7… DEC 11, 2025 Backblast! Parading around Minnow Pond Q: Pusher · 17 PAX Temperature was 40 degrees however it was a bit windy. The Pledge of Alliance was recited, the Pax were counted and instructions were given. WARMUP: N/A for Minnow Pond THE THANG: Following the FM Christmas Parade… THE RANCH · DEC 11, 2025 Backblast! Transparent Thought Life Q: Ruby Slippers · 9 PAX WARMUP: 50xSSHIC followed by a short mosey to our first pain station. THE THANG: At the end of the warm-up mosey we found ourselves at the entrance to the loop at the front of the school. Played Catch Me If You Can with… SOUL TO SOLE · DEC 11, 2025 Backblast! Badlands 8 Blocker Rucking Kingsley Loo Q: McHale · 12 PAX WARMUP: not needed THE THANG: Ruck with Low Slow Squats and Merkins around the Kingsley Loop while discussing the F3 8 Blocker goal sheet for 2026 (sets of 8) MARY: No ANNOUNCEMENTS: 401.k and 5k this Saturday COT: yes