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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.

3,845 backblasts mention “tim”

THE YARD · SEP 21, 2024 Backblast! The Yard: Why are we doing what we sre Q: Cake Boss · 8 PAX WARMUP: COP or Circle of Pain for old school readers Some stretching and exercises to warm the body up for 10-15mins THE THANG: Mosey to benches for 15 Dips and 10 Derkins 3 rounds OYO Then plank on curb as each PAX… SEP 20, 2024 Backblast! Painful 8 Q: Time Machine · 2 PAX WARMUP: SSH, IW, HW probably more THE THANG: Figure 8 track using islands, did incremental ladder with a lap after each round: 8 Burpees 16 Merkins 24 LBC 32 Low Slow Squats 40 Grave Diggers 48 Flutters 56 SSH 64… SLOW BURN · SEP 20, 2024 Backblast! The Slowest of Burns Q: JCruise · 9 PAX WARMUP: SSH, Cherry Picker, Moroccan Nightclub 1. THE THANG: Mosey, 50 Big Boy, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50 Hello Dolly, 10 Imperial Walker, 10 Hillbilly Walker, 10 Merkin, Mosey, 50… SEP 18, 2024 Backblast! Week 2 Iron Pax Q: Slapshot · 15 PAX Week 2 Iron Pax BUSHWOOD · SEP 18, 2024 Backblast! TT Mahomes Q: Bass · 8 PAX Usual disclaimer stayed close by for Sugarbug arrival. Open with broga, SSH, windmills, shoulder taps etc. Mosey to the school entrance. Did reps of 5 incrementing to 30 for each light pole up the hill. Each exercise… SEABISCUIT · SEP 17, 2024 Backblast! Huntington Farms Out-and-Back Q: Old Bay · 9 PAX Simple out and back. Out Holbrook road, left into Huntington Farms. 4.6 milers, make a right on Farm Branch and run to end for turn around (only Vuvu did this). 4.0 milers just turned around at end of Old Springs (main… COLOSSEUM · SEP 17, 2024 Backblast! What rain Q: Shady · 6 PAX WARMUP: quick disclaimer and off we go. Ran through the drop off loops and started with: SSH, windmills, cherry pickers, merkins, low slow squats. THE THANG: Pearls on a string was the name. First stop was bottom of the… SNAKE PIT · SEP 17, 2024 Backblast! GRIT Q: Battle Bot · 2 PAX 'Twas a rainy morning, in a far off AO, What PAX would show? I do not know Rain scares the PAX leaving them in their fartsacks without shovel flag or site Q, Will I be OYO? What will I do? Alone in the rain I retrieved… BLOCK PARTY · SEP 17, 2024 Backblast! Pole Dancing Q: Sprocket · 6 PAX WARMUP: Windmills, Imperial Walkers, Hillbilly Walkers THE THANG: Thang 1—Run to the WEP playground area. The intention was to do three pull-ups, but due to wet and slippery conditions, we did a small partner workout… AMERICAN JACKAL · SEP 16, 2024 Backblast! Jackal’s 1st Field Trip Q: Time Machine · 11 PAX WARMUP: F3 Mission, Windmills and SSH THE THANG: Burpees, Merkins and Squats to CRHS. Wall sits and B2W, parking spot workout, alternate grave diggers, LBC, shoulder taps, gas pumpers HR Merkins, Monkey Humpers, Plank… SEP 16, 2024 Backblast! 75mins, a little complexity, a lot of e Q: maximus · 21 PAX The image of the board will be used as the workout details but in case others want to use this, here are a few notes to consider: - Split the group if needed. - Predetermine a good distance for the Mode of… THE YARD · SEP 14, 2024 Backblast! SubstiQ Ladder Q: JCruise · 5 PAX · +1 FNG WARMUP: Imperial Walker, Hillbilly Walker, Moroccan Night Club, Low Slow Squat THE THANG: Ladder of Pain: go as far as you can maintaining proper form MARY: ANNOUNCEMENTS: COT: THE FORT · SEP 14, 2024 Backblast! Dick Webb, AB Board of Pain, and Liftin 5 PAX Pulled into WEP and parked at the little lot at the top of the hill. Had to unload some heavy things before heading down the hill to plant the flag at the COT area. WARMUP: Stayed in the COT area for warmups. SSHx25IC… THE HIVE · SEP 13, 2024 Backblast! Laughing Gorilla Q: Suplex · 9 PAX WARMUP: SSH, MNC, Imp.SquatWalkers, Cherry Pickers, ONE Kracken Burpee (to drive home the Laughing Penalty for the day) THE THANG: Appetizer: KB swing complex/pyramid. One–2–3–4–5-4-3–2-1. Russian swing (to shoulder)… DAWN PATROL · SEP 12, 2024 Backblast! Tabata Run Q: Sprocket · 3 PAX WARMUP: SSH, HW, IW, Quick Stretch THE THANG: Ran to 2.22 miles, stopped every ~0.5 miles, and did a series of exercises. 4 different exercises , each for 45 secs ARAP with a 10s break between each exercise. We did 4… THE COACH'S BOX · SEP 12, 2024 Backblast! The Smokin Lucky 7 Q: Cohiba · 7 PAX WARMUP: SSH, Windmills, Imperial Walkers, Morrocon NC and Strawberry Pickers THE THANG: Phase 1- Cheese Shredder Phase 2 - Partner Up: 100 Merkins, 200 Plank Jacks, 300 Shoulder Taps, and 400 Mountain Climbers; While… KITCHEN SINK · SEP 11, 2024 Backblast! 2024.37 Kitchen Sink Q: Tesh · 17 PAX WARMUP: Move wights into place... THE THANG: 9/11 Memorial workout simulating 110 + roof (111) stair climb with sandbags and a parking lot with 37 spaces (37*3==11). Split PAX into two teams for North and South Tower… BUSHWOOD · SEP 11, 2024 Backblast! FRF 9/11 Tribute 343 challenge Q: Suplex · 8 PAX WARMUP: SSH, MNC, Imper. Walkers, Windmills Mosey to Flag Pole, Pledge Allegiance THE THANG: Exercises by Loading docs. In between sets, run over to stair case - up/down/return Exercises: 50 Merkins 50 Prisoner Squats… SEABISCUIT · SEP 10, 2024 Backblast! Reverse Whitehall Q: Time Machine · 9 PAX Ran an oldie, but a goodie, Reverse Whitehall, hitting all the east side hills. AMERICAN JACKAL · SEP 9, 2024 Backblast! Inaugural Jackal Q: Shady · 17 PAX WARMUP: Ran to the far side of the complex where there was still pavement and started out with SSH, windmills, merkins, cherry pickers, low slow squats, honeymooners, downward dog. Covered off in the F3 mission. THE… SEP 9, 2024 Backblast! Iron Pax 2024 Week 0 - Wednesday Q: Spectre · 15 PAX WARMUP: Jog around the 400m loop Warmup exercises THE THANG: Kalsu The Thang Kalsu – 100 thrusters Start the 1-minute EMOM timer Perform 5 burpees As soon as you finish the burpees, start doing thrusters When the timer… SEP 9, 2024 Backblast! U.S. Marine Cpl. Albert Gettings - "Ber Q: Spectre · 8 PAX U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion… SEP 6, 2024 Backblast! IronPax 2024 Week 0 - Friday Q: Spectre · 7 PAX WARMUP: Jog around the 400m loop Warmup exercises THE THANG: Kalsu – 100 thrusters Start the 1-minute EMOM timer Perform 5 burpees As soon as you finish the burpees, start doing thrusters When the timer goes off, do 5… VARSITY · SEP 6, 2024 Backblast! Full Throttle, Wide Open Q: Barkley · 7 PAX WARMUP: SSH, low slow squats, flutters, Cherry pickers THE THANG: 3 stations, 25 reps at each one, 1st round: Chest press with Cindy, Merkins at the bottom of the hill, Big boys corner of the bottom lot. Bear Crawl last…