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F3 THE FORT
From the gloom

backblasts

Every workout’s write-up, newest first — straight from the Q’s backblast.

527 backblasts mention “Senator Tressel”

JUL 29, 2025 Backblast! 7/29 GC Q: Mainframe · 8 PAX WARMUP: Normal routine of SSHs, windmills, imp Walker's, etc. THE THANG: Mosey over to front of pet store and partner up. P1 does a burpee while p2 waits. Then p2 does burpee while p1 waits. 20 as a team then yog over… ALCATRAZ · JUL 26, 2025 Backblast! Beat the deck #2 Q: Halfback · 8 PAX WARMUP: side straddle hop, imperial walker, cherry picker, windmill THE THANG: Beat the deck: 9 cards face up and the pax go around guessing higher and lower on any of the cards. You get it right and you do the workout… JUL 25, 2025 Backblast! Old School Beatdown Q: Decibel · 14 PAX WARMUP: Old School 15 minute warm up: IWx15, HW x15, WM x15, CP x15, Plank: Peter Parkers x15, Parker Peters x15 and Mountain Climbers x15 then 6 inches, Plank each side with legs, then regular and repeat. THE THANG… RING OF FIRE · JUL 23, 2025 Backblast! ROF 7-23 Q: Barry Manilow · 14 PAX WARMUP: yes, 7 minutes THE THANG: A cinder block board of pain OH claps/Imp walkers squats shoulder taps curls clean and press (maybe not, could have been a dead lift) LBCs merkins swings man makers OH press high reps… JUL 22, 2025 Backblast! Air Force Warfare Beatdown Q: Last Call · 8 PAX WARMUP: SSH-20, Imp/hillbilly walkers 15-each, Cherry Pickers 12, Burpees 5, downward dog and honeymooners 2. THE THANG: Al Carmichael 10-10 workout. Merkins, Squats, BB Sit-ups, Lunges, Flutter Kicks, Carolina Dry… ALCATRAZ · JUL 19, 2025 Backblast! Spicy Q: Goose · 5 PAX WARMUP: Motivator - have pax pick a number between 7 & 10 (9 was the count) Imperial Walkers Hillbilly Walkers Windmills Arm Circles - front and back Michael Phelps Downward Dog Honeymooners Runner’s Stretch We moseyed… KITCHEN SINK · JUL 16, 2025 Backblast! Sandbag Tossing Q: Sprocket · 9 PAX WARMUP: MNC, SSH, Merkins, A Mosey, and a Stretch THE THANG: (RD1)10 Racked Squats Burpees Sandbag Toss, width of the soccer field, fence to fence 10 Racked Squats (RD2)10 Bent Over Rows Bear Crawl Drag LOF 10 Bent Over… JUL 15, 2025 Backblast! Hot and sweaty Q: Grassy Knoll · 6 PAX WARMUP: Intro, then mosey to the church. Warm up with MNC, Micheal Phelps, Wind Mills and Non-discrpt produce pickers. Mosey to behind HT to smell the sweet aroma of the GC. Continued warms up with merkins, Plank… THE RANCH · JUL 10, 2025 Backblast! Circuit of sweat Q: Greg Shoney · 7 PAX WARMUP: SSH, windmill, hillbilly, imperials, plank jacks, broga THE THANG: DORA - 100 merks, 200 big boy, 300 squats CIRCUIT - 4 rounds of 15 jump squats, 20 calf raises, 25 step back squat, 30 sec wall squat MARY: yes… RING OF FIRE · JUL 9, 2025 Backblast! King of the Ring - Round 2 - The Rocket 13 PAX Ring of Fire – King of the Ring Challenge Round 2 – Previous Kings are Q Oh the humidity was cranked up!! Soupy swampy hot. ZERO breeze. Excellent mumblechatter in COT while we all stretched out. Senator Tressel came in… ALCATRAZ · JUL 5, 2025 Backblast! 1776 Patriot Games Q: Italian Job · 10 PAX · +1 FNG 10 men attempted the 1776 Patriot Games at Alcatraz this morning. Here’s what we did. Warm-up - 10 Low Slow Squats (IC) - 10 SSHs (IC) - 10 Imperial Walkers (IC) The Thang - 1776 Yard Run (1.01 miles) - 100 Merkins … ALCATRAZ · JUN 28, 2025 Backblast! Alcatraz - Worth Swimming To The Island Q: maximus · 9 PAX I picked this Q up from Badlands just the other day due to a scheduling conflict on his end so I knew, at least I told myself, I should honor him with what would most likely have been a good workout. He probably… THE RANCH · JUN 26, 2025 Backblast! The Ranch in Cadence! Q: Fogerty · 7 PAX WARMUP: SSH, Stretches, Merks, Mosey, Squats, Walkers, Nightclubs, and some core work. THE THANG: Ladder work w some cones that labeled the reps and exercise. We all started with BombJax at the bottom of the ladder and… CURRAHEE · JUN 24, 2025 Backblast! Salty chicken - IYKYK Q: Bonsai · 9 PAX WARMUP: SSH, windmill, Broga, low slow squats, moroccan nightclub, arm circles All were done to a count of 15 just to let Falcon Crest know he has the ability to move the start time back to 5:15 if he chooses. THE… KITCHEN SINK · JUN 18, 2025 Backblast! Halfway there…… 10 Seconds…. Q: Slapshot · 19 PAX Beautiful day in the Gloom. Always look forward to Q. Great turnout at the sink for my madness with a timer. Warmup: SSH x 15 Seal Jack x 15 Plank Jack x15 Mountain Climber x 15 Pick up something heavy get to the field… KITCHEN SINK · JUN 18, 2025 Backblast! Bombs over Bagdad Q: Poppins · 10 PAX WARMUP: SSH/windmills/pickers/squats/arm circles/phelps THE THANG: Partner Format – Rotate each round: Partner A runs a loop (~0.25–0.5 mile) Partner B does sandbag work to failure Switch Finish with a team challenge… THE BALLROOM · JUN 17, 2025 Backblast! SIX OLD MEN EXERCISING AT 5:15 Q: Senator Tressel · 6 PAX WARMUP: Disclaimer, mosey the front of the car line for COP THE THANG: COP (all in cadence): SSH x 20, windmill x 10, merkin x 10, Rosalita x 15, squat x 15, potato picker x 10, wide arms x 10, mountain climber x 15… ALCATRAZ · JUN 14, 2025 Backblast! ? Alcatraz Smokin Jailbreak Q: Cohiba · 5 PAX ? Warm-Up – "Prison Intake" Done in a circle; all IC (in cadence) SSH – 25x IC Imperial Walkers – 25x IC Hillbillies – 25x IC Windmills – 15x IC Plank Jacks – 15x IC Merkins – 10x IC Moroccan NC – 10x each Strawberry… JUN 10, 2025 Backblast! ? Smoked Buffet of Pain ? Q: Cohiba · 7 PAX ? Warm-Up (Appetizer – “Clean Your Plate”): SSH – 20 IC Imperial Walkers – 15 IC Hillbillies – 15 IC Merkins – 10 IC Moroccan Night Clubs – 20 IC Strawberry Pickers - 10 IC Burpee Buffet: 5 burpees OYO after every 2… ALCATRAZ · JUN 7, 2025 Backblast! Tortoise and Hare Tabata version Q: Slapshot · 8 PAX Tabata Time : Tortoise and Hare version Workout had 5 segments roughly designed for 12 minutes each. Consisted of a Tortoise (stationary exercise) and a Hare ( running and some exercises) Tortoise 40 seconds on 20… JUN 6, 2025 Backblast! Free the animal Q: Brawny - The Fort · 7 PAX WARMUP: - 10 Side Straddle Hops - 10 Moroccan Nightclubs - 10 Windmills THE THANG: - Jog to HT wall by O’Reilly - 3 min wall sit hands out, Drop 1 in at min 2 to finish - Jog to back parking lot - Bear crawl w/ Merkins… RING OF FIRE · JUN 4, 2025 Backblast! Q school June 2025 Q: Bonsai · 9 PAX WARMUP: SSH, windmill, low slow squat, butt kickers, side shuffle, high knees THE THANG: Bear crawl to 10 Lunge walk to 20 Rinse and repeat until other end zone Move to stairs Run two laps then 10 merkins, 10 squats, 10… ALCATRAZ · MAY 31, 2025 Backblast! music cat calls and quadzilla Q: Masterpiece · 5 PAX WARMUP: Mosey to firehouse. Moroccan night club, windmill, hill billy walkers. Merkins, downward dog and honey mooner THE THANG: jog to hill by glclub house with some pain stations plus bear crawled around pickleball… SLOW BURN · MAY 30, 2025 Backblast! Slow Cookin' Q: Senator Tressel · 10 PAX WARMUP: Disclaimer and mosey around the Lowes campus. Circle up in about the middle of the parking lot for COP THE THANG: COP (all in cadence) SSH x 20, windmill x 10, squat x 20, merkin x 7/hold/drop to elbows/regular…