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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.

5,616 backblasts mention “MP”

THE FORT · MAY 24, 2025 Backblast! Crab Sack Q: Fishstix · 6 PAX Two Qs at The Fort Fishstix Q: Lap around the park stopping at each swing for warm - ups (SSHs, IWs, WMs, HBWs, MNCs). Stopped at the hill near the monument for a motified Dora. Both partners performed the standard… MAY 23, 2025 Backblast! Music and Merkins Q: Slapshot · 7 PAX 45 minutes of music. A “base” exercise with another exercise when a key word or phrase is said. 1. Running up the hill mountain climbers until you hear the word running. Then you’d run up a hill. 2. Voodoo Child- calf… THE HIVE · MAY 23, 2025 Backblast! The Hive Shovel Flag Hand-Off Q: Deep Dish · 32 PAX WARMUP: Happy Hour warmed us up for the impending bear down THE THANG: Round 1: 10-min AMRAP 10 x KBS 10 x KB squats 10 x KB deadlifts 10 x KB clean and jerk Round 2: 25-min of suffering PAX circle up at bottom of the… DAWN PATROL · MAY 22, 2025 Backblast! Return of the buckets Q: Assassin · 6 PAX Six young men enjoyed running thru Kingsley this morning, picking exercises out of three different buckets spread out around the campus. The required number of burpees was achieved and there was little complaining… THE COACH'S BOX · MAY 22, 2025 Backblast! Consistency Is a Heavy Lift - Grip It a Q: Jeremy Holt - · 5 PAX :checkered_flag: Warm-Up (In Cadence): - Windmills – 10 - Imperial Walkers – 15 - Low Slow Squats – 10 Slowsy to the tires and cinderblocks to get our minds right for what’s coming. :steam_locomotive: THE PAIN TRAIN –… THE RANCH · MAY 22, 2025 Backblast! Partner workout with four corners Q: Float Bridge · 4 PAX WARMUP: Overhead clap Windmill THE THANG: Partner workout -40 Burpees -60 Merkins - 80 Squats -100 LBCs -120 side straddle hops 4 Corners Round 1 - 30 reps Round 2 - 20 reps Round 3 - 10 reps Station 1 Burpees CDD Wind… BUSHWOOD · MAY 21, 2025 Backblast! Floater VQ Q: Floater · 11 PAX WARMUP: SSH Imp Walker Low Slow Squat THE THANG: Mosey to Jackal 20 Plank jacks 20 Mountain Climbers 5 Inch worms 10 Freddie Mercury sit up 10 Kick through 5 Inch worms Did interval bench workouts 30 seconds work 10… CLYDESDALES · MAY 21, 2025 Backblast! No rain but sure felt like rain Q: gekko · 10 PAX WARMUP: None THE THANG: Munn to Harris to Ardrey to 160, down Jackson to Harris back to COT MARY: ANNOUNCEMENTS: COT: RING OF FIRE · MAY 21, 2025 Backblast! Bald WOD Q: Rumbling Bald · 6 PAX WARMUP: SSH-20, WM-10, CP-10 THE THANG: Round 1 - 20 Reps of Merkins, LBC's, Squats - Run Lap 20 Reps of Dips, Big Boys, M. Humpers - Run Lap 20 Reps of SSH, Lunge (S/C), Incline M. - Run Lap Round 2 - All of the above… SNAKE PIT · MAY 20, 2025 Backblast! Secret Service Social Security Q: Suplex · 8 PAX WARMUP: ImpWalkers, ChPickers, SSH, Windmills, Bro(Y)oga THE THANG: 1. Modified Secret Service Snatch Test. 1. Bell weight/ Required Reps / Time limit 1. 50 / 200 / 10:00 2. 45/ 222 / 11:06 3. 40 / 250 / 12:30 4. 35 /… THE BALLROOM · MAY 20, 2025 Backblast! Happy days Q: Peach Stand · 8 PAX WARMUP: ssh, windmills, imp walkers, hillbilly walkers and Peter Parkers, all in cadence THE THANG: a round of 13s - 2 stations were set up a hundred or so feet from each other. Station 1 the pax did merkins and… BLOCK PARTY · MAY 20, 2025 Backblast! Fake playlistst band, real legs workout Q: Only Fans · 8 PAX WARMUP: Side straddle hops -Windmill, Merkin, Downward dogs, Honey Mooney, Mosey THE THANG: 3 - Exercises 20 Min = legs 3 stations 40s work, 20s rest / 3x Repeated exercises for 4 min, one minute rest thinking on… MAY 20, 2025 Backblast! Shoulders and Shuffling Q: Senator Tressel · 7 PAX WARMUP: Disclaimer and light jog to the space between Walgreens and Jersey Mikes for COP THE THANG: COP (all in cadence): SSH x 25, Squat x 25, Mountain climber x 25, Freddie Merc x 20, LBC x 25, Windmill x 10, Diamond… AMERICAN JACKAL · MAY 19, 2025 Backblast! Rosie needs a cigarette afterwards Q: Suplex · 5 PAX WARMUP: ImpWalkers, ChPickers, WMills, HBWalkers… mosey to track/ endzone, then the Motivator, Down-Dog THE THANG: R.1: EZ-50 yard line pax choice of - Fireman’s Drag (swap at 25) - Piggy-Back - Cocaine Bear crawl (2… SWEEP THE LEG · MAY 19, 2025 Backblast! The Greyhounds could not be slowed with Q: Fishstix · 23 PAX 23 at ao-sweep-the-leg this morning. The plan, 1/2 mile loops with 4 pain stations. Pain Station 1 - 5 burpee bomb jacks, each lap first 15 pax added 2 reps (leaders did 15 reps on their final lap) Pain Station 2 - 5… MAY 19, 2025 Backblast! Smokin Workout on 2 Honored Soldiers Q: Cohiba · 4 PAX Read about the 2 fallen soldiers Bradley and Bell, then stated the F3 Mission and 5 Core Principles. WARMUP: SSH, Windmill, Imperial Walkers, Moroccan NC, Strawberry Pickers THE THANG: Workout 1: Dedicated to Bradley: 3… THE YARD · MAY 17, 2025 Backblast! Broga at the Yard Q: Rosie · 8 PAX · +1 FNG WARMUP: SSH, Cherry Pickers, Slow Merkins, Windmill, Mosey THE THANG: 4 corners that were actually a straight line Lunges, Shoulder taps, good mornings, BBS, Slow Merkins, glute bridges, squat to calf raise, grave… ALCATRAZ · MAY 17, 2025 Backblast! 2025.20 Alcatraz Q: Tesh · 7 PAX Obligatory warmup Mosey to the Village Dr hill for 4 corners Top of the hill => 20 LBCs Down Catamaran => 10 merkins Down Village => 10 squats Down Cove => 5 burpees then race up the hill Complete 5 rounds. Mosey to… MAY 16, 2025 Backblast! ChatGPT Wrote It, Your Quads Regret It Q: Jeremy Holt - · 18 PAX WARMUP: - Windmills – 10 IC - Imperial Walkers – 15 IC - Arm Circles – 10 IC - Overhead Claps - 25 IC - Mosey to the larger parking lot THE THANG: Part 1: Dora 1-2-3 – Partner up - 100 Merkins - 200 LBCs - 300 Air… MAY 16, 2025 Backblast! Honing our Hockey Skills 6 PAX WARMUP: Quick run around the parking lot, to where Golden Corral meets, circle up for the following: - 20 SSH - 10 Windmills - 15 Imperial walkers - 10 Moroccan night clubs - 10 Strawberry pickers Then run to the… VARSITY · MAY 16, 2025 Backblast! Almost too much Q: Rosie · 11 PAX WARMUP: SSH out of sync optional, Cherry pickers, moroccan night clubs, slow merkins, Imperial walkers THE THANG: 1 man tosses the 60# 30 yards, NURs back. Meanwhile, groups of 4 rotate between pull-ups, merkins, and… SLOW BURN · MAY 16, 2025 Backblast! 21 reps X 10 Q: Boogie Nights · 12 PAX WARMUP: Missy around Lowe’s W/ SSH, cherry pickers, windmills THE THANG: 10 stations of 21 reps. 5 coupons jumped out of the back of my truck to get involved MARY: pax’s count ANNOUNCEMENTS: lawn care, cannoli run, read… THE HIVE · MAY 16, 2025 Backblast! Man makers make it Q: Barkley · 5 PAX Warm Up: SSH, MNC’s, Imperial walkers, hillbilly walkers. One lap Workout: 3 Rounds 3 man maker buy in before each round of: 20 Tricep Ext, 20 Swings, 20 curls, 3 man makers, run lap 3 Rounds 3 man maker buy in before… DAWN PATROL · MAY 15, 2025 Backblast! Homage & Something New Q: Minuteman · 3 PAX Combine some of the greatest hits from previous Qs at Dawn Patrol and mix in something new. WARMUP: Mosey by the pond to staircase: SSH, Windmills Bear crawl the stairs Imperial & Hillbilly Walkers THE THANG: Mosey back…