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F3 THE FORT
From the gloom

backblasts

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

5,621 backblasts mention “MP”

SNAKE PIT · JAN 7, 2025 Backblast! Something with hyenas Q: Shady · 4 PAX WARMUP: Showing up to the small crew of misfits was honestly a treat. After the disclaimer, we started with a short and slow mosey. 30 seconds in, the mumblechatter and “complaining” was alive. The mosey was about 1/4… THE BALLROOM · JAN 7, 2025 Backblast! Broke back mtn. Q: Bass · 5 PAX WARMUP: The usual SSH, windmills, cherry pickers other stuff THE THANG: the goal was to stay warm which we did. Mosey around the whole campus and did some exercises. pax chose a card interestingly only had 4 cards to… BLOCK PARTY · JAN 7, 2025 Backblast! Lamps Q: Slash · 2 PAX Me and Tesh did a workout alone. What did we do? I’ll never spill the beans! JAN 7, 2025 Backblast! Tour De Buffet Q: Gary Fike · 7 PAX WARMUP: Run out back to frozen sludge. Circle up: 15 IW, 15 WM, 15 Cherry Pickers, 15 MC, 15 PP and 15 PP THE THANG: Mosey to apartment round about 20 Monkey Humpers, Mosey to fountain: Bear Crawl around it, Mosey to… AMERICAN JACKAL · JAN 6, 2025 Backblast! Bounty Hunter return to the gloom Q: Esso · 17 PAX Bounty Hunter (Slackless) had far too few coupons and led us through a "pass the weights around" board of pain. When we had enough, we moseied around the Site choosing our own exercises in cadence. My man Bounty was a… JAN 6, 2025 Backblast! Just another day at the Badger Q: Poppins · 6 PAX WARMUP: rolled in hot! 4:59 to be exact. Quick disclaimer and we did windmills and imperial walkers then held plank while I read the HERO WOD biography THE THANG: moseyed to pull-up bars and instructed the following… THE YARD · JAN 4, 2025 Backblast! New Year’s Lessons and a triumphant ret Q: Cyclops · 10 PAX WARMUP: Mosey up the back road and circle up at the light pole of YHC’s choosing. Exercises in cadence were windmills, hillbilly & imperial walkers, low slow squats, holding people’s chairs with Moroccan night clubs… THE FORT · JAN 4, 2025 Backblast! Fun at the Fort Q: Italian Job · 6 PAX · +2 FNG Six for sixty minutes of cold, conversation, and calisthenics. Temp was a balmy 25 for Bacon and Deep Dish’s first workout. Welcome brothers. Here’s what we did: Warm-up - 15 Side Straddle Hops (IC) - 15 Imperial… JAN 3, 2025 Backblast! Back in the Saddle Q: Slapshot · 10 PAX Woke upon 1/1 feeling healthy so I decided to just jump back in and take the Q at my home away from home. Warmup was pretty basic SSH Windmill Seal jacks IW Michael Phelps Mount Climbers Mosey to the hills past the apt… SLOW BURN · JAN 3, 2025 Backblast! Starting the new year with a haunted an Q: Sugarbug · 10 PAX · +1 FNG WARMUP: Short mosey with some SSH, Moroccan nightclubs, imperial walker, hillbilly walker and windmill THE THANG: Broke out the Disney World Haunted Mansion deck of cards which may or may not have been separated to play… DAWN PATROL · JAN 2, 2025 Backblast! 4 corners of Pain Q: Jekyll · 8 PAX She was a balmy 31 degrees. I was the only one wearing shorts. Go figure. Great to see so many faces at DP! WARMUP: run to sunbelt parking lot. Standard array of SSH, IW, squat, cherry pickers, arm circles, merkins… LAZARUS · JAN 2, 2025 Backblast! Cards & More Q: Goose · 5 PAX WARMUP: Grandpa Jacks SSH Windmill Imperial Walkers THE: We moseyed around the back of the theater around to the fountain. THANG 1 We had a game of Duck, Duck, Goose. While Lunge walking around one of the fountains one… THE COACH'S BOX · JAN 2, 2025 Backblast! Coaching Up Q: Cake Boss · 5 PAX WARMUP: mosey and some imperial walkers THE THANG: 4 corners at each corner 10reps of exercise 1.5 miles in and 40 reps of exercise moves Merkins CDD Squats Dips Diamonds Plank Jacks MARY: ANNOUNCEMENTS: COT: Gecko led… JAN 2, 2025 Backblast! Struggles of the dancing idiot Q: Suplex · 5 PAX WARMUP: the central question was posed- if we are excited and enthusiastic about trying to make a vision come into reality. (to better serve a group that we identify with and hope to serve), how do we manage our… JAN 2, 2025 Backblast! Crazy 21s Q: Band Camp · 15 PAX WARMUP: it’s minnow pond. So, no THE THANG: Fast pace 3.75ish miles stopping to do Super 21s. That’s 1 merkin, 1 squat, 2 merkins, 2 squats, etc. up to 21 merkins, 21 squats. 231 total reps: n(n-1)/2 is the formula if… THE RANCH · JAN 2, 2025 Backblast! 8 for 8-block Q: Badlands · 8 PAX The Sad Clown’s New Year Resolution Ritual: Picture the sad clown: slumped in his favorite worn-out recliner, late-night infomercials flickering in the dark, fueled by stale chips and good intentions. At the stroke of… SOUL TO SOLE · JAN 2, 2025 Backblast! Rucking for Balance Q: Sofrito · 1 PAX Paused for the possibility of any late arrivals. Then set off to check on some friends. Rucked towards FMHS and saw a glimpse of the boys at the ao-the-coachs-box ! All the reps were done. Had gekko do a drive by on his… JAN 1, 2025 Backblast! 2025 New Years Convergence Smokin Ruck Q: Cohiba · 7 PAX WARMUP: None THE THANG: Rucked 3 laps around the school campus talking about our 2025 goals MARY: None ANNOUNCEMENTS: Read your newsletter COT: Prayers and Praises BUSHWOOD · JAN 1, 2025 Backblast! 2025 New Years Convergence Smokin Beatd Q: Cohiba · 13 PAX WARMUP: Stated the F3 Mission and Core Principles, then SSH, Windmills, Imperial Walkers, Moroccan NC, and Strawberry Pickers THE THANG: Round 1: Cheese Shredder Round 2: Light Poles: 1. Burpees starting with 1 then 2… AMERICAN JACKAL · DEC 31, 2024 Backblast! Wake up and know you are alive Q: Band Camp · 6 PAX WARMUP: yes, of course SSH IW HW Yoga Shoulder Taps Mountain Climber Peter Parker THE THANG: Mosey 10 dips 10 step ups Stretch Mosey Burpee Square: 10 burpees Bear crawl 9 burpees Lunge walk 8 burpees Crawl bear 7… DAWN PATROL · DEC 31, 2024 Backblast! Bury those burdens Q: Double D · 10 PAX WARMUP: Standing at start waiting for Pusher to get his act together THE THANG: We completed a holiday lights ruck through FM. Along the way we shared some low points, burdens, disappointments from 2024 with a fellow… THE BALLROOM · DEC 31, 2024 Backblast! Stack up at the Ballroom Q: Fogerty · 3 PAX WARMUP: Yes - SSH, Squats, Merks, and stretching THE THANG: Stack it up with step ups, calf raises, Merks, Shoulder Taps, Big Boys, core work with several laps completed in between sets. Pax kept adding an exercise for… THE YARD · DEC 30, 2024 Backblast! Merry Christmas, ya filthy animal Q: Time Machine · 8 PAX Mosey, At each stop, Ask the Question– If correct, do the exercise listed. If incorrect, 5 Burpees then do the exercise · How many ghosts show up in “A Christmas Carol?” - Four – 10 SSHs (IC) · In “A Christmas Story,”… FLIGHT PLAN · DEC 30, 2024 Backblast! Sugar Daddy Q: Assassin · 14 PAX Sugar Daddy was a champ for showing up after missing his Q. Great attendance and fellowship for a run through Baxter.