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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.

572 backblasts mention “Mark Nestel”

CLYDESDALES · DEC 10, 2025 Backblast! The Winter of Wegs’ discontent Part De Q: Short Sale · 14 PAX WARMUP: 4 mile Route was described THE THANG: Head up Munn, left on Harris, loop through WEP and back. MARY: 2 minutes at the end. ANNOUNCEMENTS: Xmas Party, Xmas Eve Convergence, Bethel Men’s Shelter COT: Prayers for… SWEEP THE LEG · DEC 8, 2025 Backblast! Adding Gardenia Q: Band Camp · 14 PAX WARMUP: Not typically done at this AO. Try to get here early enough to manage yourself. THE THANG: Run towards Gardenia every stop sign we did and additional merkin starting with 1. There are 10 stop signs. 7s on the… ALCATRAZ · DEC 6, 2025 Backblast! LATE, LATE BACKBLAST Q: Senator Tressel · 7 PAX WARMUP: Disclaimer and mosey out of the park, loop around Windward and back to the Runde parking lot THE THANG: COP (all in cadence): SSH x 25, windmill x 10, morrocan night club x 25, squat x 25, mountain climber x 25… CLYDESDALES · DEC 3, 2025 Backblast! Kingsley loops Q: Masterpiece · 18 PAX WARMUP: none THE THANG: right on Mun left and Kingsley park circle, cross over 160 to Kingsley do as many loops as possible, head back MARY: none ANNOUNCEMENTS: Christmas Party COT: keep several father in laws and… CURRAHEE · DEC 2, 2025 Backblast! Wet Tour of Tega Cay Q: Crystal Lake · 4 PAX WARMUP: none THE THANG: Brisk walk and some shuffling down Gold Hill, past ao-golden-corral, down 160 to Walmart where we met fishstix and Halfback (GB) for some squats and up Hubert Graham to the awning at the school… SWEEP THE LEG · DEC 1, 2025 Backblast! What it is to be a Good Man Q: Zalinsky · 16 PAX WARMUP: In Cadence: Imperial Walkers, Cherry Pickers, Hillbilly Walkers & Windmills. Counted off. THE THANG: Took off for a basic run and boot. 3.02 miles with stops along the way. Pain Station stops included: merkins… THE FORT · NOV 29, 2025 Backblast! Deck The Halls with reps and running Q: Pauly D · 16 PAX WARMUP: SSH THE THANG: Deck of Pain on the main stage. The suit is the workout the number on the card is the reps. Hearts: Merkins - Ace: Plank 60s Spade: Squat - Ace: Wall Sit 60s Diamonds: SSH - Ace: Line Jumps… CLYDESDALES · NOV 26, 2025 Backblast! How soon until we’re back at founders? Q: Anchorman · 9 PAX Surprise surprise. We ran down Munn to Harris. Jackson street to Ardrey loop. The gubmint needs to put them sidewalks back in so we can have some of our old routes back. Alabama anyone?! NOV 25, 2025 Backblast! Carrying a Balanced Load Q: Decibel · 5 PAX WARMUP: Windmills x10, Cherry Pickers x10, Plank, Down Dog, HoneyMooner THE THANG: Grab Rucks and 2 sandbags. Ruck behind school. 2 carry sand bags 50 yards and back (overhead carry, Farmers Carry, Shoulder carry and… NOV 21, 2025 Backblast! End of the Road Q: Band Camp · 18 PAX WARMUP: Yea, this is important. SSH IW HW Plank sequence Included some dynamic stretching THE THANG: String of Pearls 5 burpees 10 merkins 15 squats 20 lunges 25 ....... something added an exercises each stop. (e.g… NOV 18, 2025 Backblast! Miles at Curhee with Ranger/ humpty Q: Mark Nestel · 5 PAX WARMUP: THE THANG: mile and smiles MARY: ANNOUNCEMENTS: COT: SWEEP THE LEG · NOV 17, 2025 Backblast! Light Poles of Death Q: Decibel · 10 PAX WARMUP: Some THE THANG: Mosey to school-10 WindMills- Mosey to Benches- 25 dips. Mosey to light poles- 10 Merkins and 15 Squats every time at the 1st light pole. Run to next light pole 1 burpee 20 LBC. Back to first the… NOV 14, 2025 Backblast! Execute, execute, execute! Q: Italian Job · 13 PAX We had 13 this morning for a full-body beatdown at The Stockade. Here’s what we did. Warm-Up - 10 Low Slow Squats (IC) - 10 Mountain Climbers (IC) - 10 Plank Jacks (IC) - 10 Merkins The Thang - Serpentine the HT Parking… CURRAHEE · NOV 11, 2025 Backblast! Miles and smiles Q: 3D · 7 PAX WARMUP: THE THANG: we walked and talked carrying heavy things. MARY: ANNOUNCEMENTS: COT: NOV 7, 2025 Backblast! Ring around the stockade Q: Farmers Only · 11 PAX WARMUP: mosey around and did some reps of the exercises at each station that the workout would have. Hand release merkins, mountain climbers, calf raises, step ups, dips, Superman’s, j los and burpees. THE THANG: Dora… SWEEP THE LEG · NOV 3, 2025 Backblast! Indian OR Shuttle Run Q: Spectre · 16 PAX WARMUP: 20 SSH IC Karaoke 10 Cherry Picker IC Indian/Shuttle Run to School THE THANG: 5 Lt. Dan Magic Legs 10 Hand Release Merkins Run to other end of parking lot 15 X's and O's 20 SSH Run to other end of parking lot… ALCATRAZ · NOV 1, 2025 Backblast! Awaken the dawn Q: Matt Bernard · 4 PAX WARMUP: ssh, cherry pickers, imperial walkers, Moroccan nightclubs, broga THE THANG: 5 laps around the park with 4 pain stations Station 1 - 25 merkins Station 2 - 5x pull ups Station 3 25 squats Station 4 25 LBCs Mary… SLOW BURN · OCT 31, 2025 Backblast! What costume are you wearing? Q: Bass · 13 PAX We did a little warmup with the usual exercises. I proceeded to introduce the topic for thought. What costume are you wearing? Are you being an imposter? Mosey over to the first stop for some 4 corners. 3 exercises then… CURRAHEE · OCT 28, 2025 Backblast! Beach Club and Back Q: Band Camp · 6 PAX WARMUP: yea. I wanted to ruck sub 15min miles, so we did a little: SSH, IW, HW THE THANG: Ruck .75 miles, Ruck-Shuffle .25 miles 20-15-10-5 stops every mile with the ruck on - 20 lunges - 15 squats - 10 merkins - 5… SLOW BURN · OCT 24, 2025 Backblast! Madonna v Morrisette Q: Cherry Pie · 6 PAX WARMUP: ssh/mnc/im/hbw/wm, yoga flow THE THANG: Mosey to lot past Persian Grill Run a lap around the 2 islands followed by 3 exercises (merkins, squats, lbc)… increase reps after each lap tel:5-10-15-20-25. Mosey to… CURRAHEE · OCT 21, 2025 Backblast! Ruckcoaster and tire Q: Grinder · 5 PAX WARMUP: - SSH / CP / IW / WM THE THANG: - Ruckcoaster: modified suicides with 10/20/30/40/50 reps and beloved man-makers every 5 min. - Tire: Tire flip with various exercises MARY: - speed-Broga - Sally - 6-count… SLOW BURN · OCT 17, 2025 Backblast! so much chatter at slowburn Q: Cadre Olaf · 21 PAX WARMUP: windmill mosey, imperial walkers, hillbilly walkers, low slow squats THE THANG: Dora with merkins, squats, crunches. Other guy runs loop. Lunge walk then bearcrawl, across the parking lot. Goldilocks squats… CURRAHEE · OCT 14, 2025 Backblast! Ruck to the Hillz Q: Bitcoin · 6 PAX WARMUP: n/a THE THANG: Ruck to heart attack hill and back. 15 merkins and 15 squats at top then back to COT. MARY: n/a ANNOUNCEMENTS: Golf tourney, Bourbon tasting. COT: prayers for teachers and health. FLIGHT PLAN · OCT 13, 2025 Backblast! Trails, Roads, Rucks Q: Cobra Kai · 24 PAX THE THANG: Road runners to Brayden, Ruckers in the BAX Bubble, & Trail Run tour of the Village. ANNOUNCEMENTS: Golf Tournament, Garbage Pickup, & F3Chester reminders COT: Prayers for DD and his M!