Skip to content
F3 THE FORT
From the gloom

backblasts

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

279 backblasts mention “Warning Track”

JUN 20, 2025 Backblast! Trials and Tribulations Q: Poppins · 7 PAX WARMUP: couple thangs, stretching etc THE THANG: PT test! 2 mi. Timed run 2 min merkins 2 min big boy sit ups MARY: nah ANNOUNCEMENTS: lots of opportunities to serve this summer in the fort, couple CSAUPS, 4th of July… 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… BLOCK PARTY · JUN 17, 2025 Backblast! New Office Tour Q: Splinter · 9 PAX On what was the most humid day of the year so far, 9 pax got after it in the gloom. Cubbie asked that I give my "why" for F3. My why isn't because of the workout or doing something that most ordinary people wouldn't do… JUN 12, 2025 Backblast! What’s the Cadence Q: Soup To Nuts · 13 PAX WARMUP: LOL. Just counted # of packets THE THANG: Jog to town of Fort Mill wall 15 Derkins in cadence, jog to WEP stage 20 LBCs in cadence, Jog a loop round WEP back to stage 25 Merkens in cadence, jog to Massy Hill 15… JUN 5, 2025 Backblast! Honoring the 4,414 4 PAX WARMUP: none THE THANG: Tomorrow is the 81st anniversary of D-Day. 81 years ago isn't that long ago. Tens of thousands of troops from 15 Allied nations had the unified goal to stop a madman from taking over the world… KITCHEN SINK · JUN 4, 2025 Backblast! Sink Flag Handoff Q: Farmers Only · 13 PAX WARMUP: Is for sissies. THE THANG: A .75 lap around the campus with full gear (weight vest and sandbag on your back, kettlebell in one hand and cinderblock in the other) each time you had to set down the block and hell… FLIGHT PLAN · JUN 2, 2025 Backblast! Braden Sucks Q: Soup To Nuts · 25 PAX WARMUP: none THE THANG: route from starbucks/market/nations common/front/160 to Braden. Some did hills and back. Anywhere from 3-5 miles enjoyed by all MARY: none ANNOUNCEMENTS: torture and haire COT: prayers for all… MAY 29, 2025 Backblast! Loops of Clebourne Q: Pusher · 18 PAX Minnow Pond is one of the premier AOs in the Fort. Thanks to NASA for his leadership. YHC was honored to Q the workout and bring some pain to start the day. In addition, I wanted to bring a heartfelt message to the men… COLOSSEUM · MAY 27, 2025 Backblast! Memorial Day continuation Q: Farmers Only · 11 PAX WARMUP: mosey with ssh and merkins THE THANG: Modified combination of the Danny Dietz and Matthew Axleson hero wods. Lots of running. Lots of reps. MARY: only a little ANNOUNCEMENTS: some COT: yes SLOW BURN · MAY 23, 2025 Backblast! SlowBlast Q: darkhelmet · 21 PAX WARMUP: We did. THE THANG: Warm up 4 corners in back lot - 3 rounds – 25 reps of each - Merkins - Squats - Diamonds - Big Boys Dora - 50 burpees - 150 dips - 250 CDD MARY: No chicks. ANNOUNCEMENTS: Read your newsletter… MAY 22, 2025 Backblast! Meander around town Q: Bonsai · 15 PAX WARMUP: The pledge THE THANG: Launch point was parking lot across from old Hardee’s Exercises 10 merkins 20 squats 20 LBCs Loop Run up main Left at Post office Left on Elliot Left back to launch point. Repeat exercises… MAY 15, 2025 Backblast! 2025 PGA Championship - Quail Hollow Q: Spider · 36 PAX WARMUP: Pledge of Allegiance THE THANG: Inspired by the 2025 PGA Championship at Quail Hollow this will be a loop with 18 stops. The distance between the stops are based on the length of the holes (slightly modified… BLOCK PARTY · MAY 13, 2025 Backblast! Block Party Beatdown Q: Deep Dish · 18 PAX WARMUP: SSH, windmill, cherry pickers, navy seal burpees (10 count movement) THE THANG: Mosey to Walter Elisha Run to each park bunch and do 5 Navy Seal Burpees. Wait for the 6 to finish then run to next bench together… CLYDESDALES · MAY 7, 2025 Backblast! Loop de loop Q: Everest · 10 PAX WARMUP: not today THE THANG: Kingsley loops MARY: also not today ANNOUNCEMENTS: This Sat trash pickup, Canoli Run the 17th, Tortoise and Hare in June. COT: prayers for the mental battle APR 24, 2025 Backblast! Murph prep 2.0 Q: Farmers Only · 11 PAX WARMUP: Mosey and five reps at each pain station starting at the furtherst one out. Pain stations were: Burpee. Jump squat. Hand release merkins. Squats. Merkins. And pull ups. THE THANG: Home base was at pull up bars… BLOCK PARTY · APR 22, 2025 Backblast! Murph prep Q: Farmers Only · 11 PAX WARMUP: ssh and merkins THE THANG: 9 different exercises at amor artis pull up bars. Pull up. Merkin. Inverted row. Derkin. Leg raises. Diamond merkin. Chin up. Bar dips. And burpee pull up. Number of reps was decided… APR 10, 2025 Backblast! Graveyard shift Q: 38 Special · 10 PAX WARMUP: Pledge if you pledge. Ruckers did their thing THE THANG: Head to Hardees, which is fenced off, so we kept running to Elliot and up to the cemetery. Right on Unity to start our loop. 20 squats at the West… KITCHEN SINK · APR 9, 2025 Backblast! 4 corners of pain in the sink Q: Brawny - The Fort · 7 PAX WARMUP: A little plank calf stretch, Moroccan Nightclubs, Windmills, Strawberry Pickers THE THANG: Mosey with sandbags to start, overhead sandbag carry’s to the pillars, 1 min wall sit with sandbags then drop bag and 1… BLOCK PARTY · APR 1, 2025 Backblast! AKA ‘25 at Block Party Q: Skipper · 11 PAX WARMUP: Mosey to vet clinic parking lot. SSH, LSS, MNC, Merkin, Down Dog, Up Dog THE THANG: Mosey to large parking lot at the corner of Confederate and Monroe White for a DORA. - 100 Mike Tyson (MOT - Run to far side of… SWEEP THE LEG · MAR 31, 2025 Backblast! Grocery Bag of 2# Weights Q: Sasquatch · 13 PAX Partner Up, 1 partner carries (2) 2# weights, other doesn't Run to end of parking lot near Duck Donuts, 10 SSH in cadence, switch 2# weights with your partner. Run to bottom of Brayden Pkwy, 10 SSH in cadence, switch 2#… 6@6 · MAR 29, 2025 Backblast! 6@6 Downtown Loop Q: Skipper · 15 PAX THE THANG: Downtown FM loop: Munn -> L Harris -> Spratt -> Watson -> L Monroe White -> L Tom Hall -> L Clebourne -> McClammom -> R Harris -> R Munn and back to COT THE HIVE · MAR 14, 2025 Backblast! 2025 - SLT Disruption Q: Band Camp · 79 PAX WARMUP: full crew in cadence 65ish SSH for the 65 dudes that were in the circle Imperial Walkers Hillbilly Walkers Peter Parker Split to boot camp and kettlebells THE THANG: Bootcamp: - Buy-in: 20 bomb jacks, 20 donkey… MAR 6, 2025 Backblast! Did You Pass the Test? APFT at MP 10 PAX Pledge of Allegiance at 05:14 WARMUP: Quick warmup in the parking lot of the following: - 20 SSH 4 ct - 10 windmills 4 ct - 15 imperial walkers 4 ct - 15 MNC 4 ct Runners and ruckers went running and rucking. The… TRAINING GROUND · MAR 2, 2025 Backblast! Ruck around Town with a twist Q: Wooden Leg · 8 PAX · +1 FNG WARMUP: Gear up THE THANG: 3.4 mile ruck, intermittent sand bag add with some backward hill climbs MARY: ANNOUNCEMENTS: Read your Newletter. Yeager and March 14th The Hive Convergence COT: Prayers and Praises