Skip to content
F3 THE FORT
From the gloom

backblasts

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

188 backblasts mention “Deep Dish”

AMERICAN JACKAL · APR 14, 2025 Backblast! Circuit of pain & impossible mile Q: Float Bridge · 15 PAX · +2 FNG WARMUP: - Moroccan night club - Imperial walker - Cherry picker THE THANG: Circuit of pain round 1 - 60s exercise with 20s rest - 12 stations - Dips - Merkin - Plank Jack - Mountain Climbers - Jump rope - Goblet Squats… THE HIVE · APR 11, 2025 Backblast! Hold it like if your kid Q: Vuvuzela · 7 PAX WARMUP: SSH, Merkins, shoulder taps, wind mills, THE THANG: series of mostly upper body exercises with the KB on reps of 60s (see picture). After every exercise PAX has to walk to the top of the hill with the KB and… LAZARUS · APR 10, 2025 Backblast! Lazarus Q: Tiller · 12 PAX WARMUP: 10 side straddle hops 10 slow low squats 10 windmills THE THANG: started running in parking lot moving towards Red Stone theatre, Dosie Dough on left side then right side Dosie Dough. Running for a quarter mile… 6@6 · APR 6, 2025 Backblast! 6@6 downtown Fort Mill loop Q: Matt Bernard · 7 PAX 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 ANNOUNCEMENTS: Read the newsletter COT: Prayers and praise given… LAZARUS · APR 3, 2025 Backblast! Believe it or Not….He’s Alive and well! Q: Cake Boss · 15 PAX WARMUP: transitional COP (Circle of Pain) Mosey about 150 yards and circle up 10 or so exercise moves 10-15 reps each In cadence THE THANG: Mosey to back of theatre and gather at bottom of lot Jacobs ladder or 7’s with… AMERICAN JACKAL · MAR 31, 2025 Backblast! Worst 100 Yards Ever Q: Poppins · 15 PAX WARMUP: SSH/IW/HW/CP THE THANG: Mosey to football field “Worst 100 yards ever” Cocaine bear crawl 100 - merkins 1-4, back down 400 Lunge walk 100 - squat jumps 1-4, back down 400 Side shuffle (side bear crawl) 100 … AMERICAN JACKAL · MAR 24, 2025 Backblast! Painful 8 Q: Time Machine · 12 PAX WARMUP: Stretching, windmills, IW, HW THE THANG: Mosey to HS, in the parking lot, established the figure 8 we would run around islands. Started the Painful 8 Ladder: 8 Burpees 16 Merkins 24 LBC’s 32 LSS 40 Grave Diggers… LAZARUS · MAR 20, 2025 Backblast! Movie Theatre Shenanigans Q: Deep Dish · 8 PAX WARMUP: SSH Low slow squats Merkins Mosey to movie theater parking lot THE THANG: Round 1: Sprint 100 yards, do 10 burpees, sprint back 13 squat jumps 13 lunges each leg 13 monkey humpers Repeat 3x starting with run… BUSHWOOD · MAR 12, 2025 Backblast! Down the Stretch Q: JCruise · 4 PAX WARMUP: SSH, Cherry Picker, Mosey THE THANG: the following exercises were done in cadence with a mode of transportation between each working our way back to COT after the Mosey: Big Boy Flutter Kick Mountain Climber… AMERICAN JACKAL · MAR 10, 2025 Backblast! Big bucket of suck-it Q: Deep Dish · 10 PAX · +1 FNG WARMUP: SSH Moroccan night club Windmill Murkin THE THANG: Mosey to the football field PAX draw a card from the bucket which specifies the exercise and # of reps and mode of transport. PAX do exercise every 5 yards to… TRAINING GROUND · MAR 9, 2025 Backblast! Ruck and the Rosie Q: Rosie · 4 PAX WARMUP: Imperial Walkers and Low slow squats THE THANG: Walk to Walter Elisha Park, walk to Harris Park, 20 Squats with rucks, Backward walk 300m, Walk to Illumination Wines, 20 Squats, Walk to COT, 20 squats MARY: 5… LAZARUS · MAR 6, 2025 Backblast! Fire Hydrant Q: Band Camp · 8 PAX WARMUP: Yea, of course. Warm up is important 4 corners at the Tide place Merkins Squats Dips Bomb Jacks changed mode of transport around THANG: Mosey to Red Ventures Stopped for Kracken Burpees additive merkins for the… BLOCK PARTY · MAR 4, 2025 Backblast! DORA in the Parks Q: Italian Job · 8 PAX 8 started their day off strong with a chilly Dora in the Parks at Block Party. Here’s what we did: Warm Up - 10 SSHs (IC) - 10 Seal Claps (IC) - 10 Imperial Walkers (IC) - 10 Windmills (IC) The Thang Mosey to Millstone… AMERICAN JACKAL · MAR 3, 2025 Backblast! My version of pendulum of pain Q: Only Fans · 9 PAX WARMUP: Side straddle hops, Smurf Jacks, Windmill, Mosey THE THANG: Split the exercises, repetition with your partner Up hill: Station 1 - 20 - Burpees Station 2 40 - Merkins Circle of pain: Both partners execute 4… 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 AMERICAN JACKAL · FEB 24, 2025 Backblast! Touchdown! … Or not Q: Crystal Lake · 8 PAX WARMUP: - Moroccan nightclubs - Cherry pickers - Windmill - Hillbilly walker Mosey down the hill to the football stadium. Stop at curb and 10 inclined merkins on curb in cadence, mosey, 10 calf raises on curb in… THE HIVE · FEB 21, 2025 Backblast! Pyramid of Pain Q: Deep Dish · 9 PAX WARMUP: SSH Moroccan night club Windmills Squats Swings Merkins THE THANG: Pyramid of Pain: With a partner: Partner A does the movement Partner B holds a plank, then switch after each movement Complete each round plus… LAZARUS · FEB 20, 2025 Backblast! Eastside Mafia Snot Woggler Q: Greg Shoney · 7 PAX WARMUP: in cadence - SSH, windmill, Hillbilly Walkers, imperials, merkins THE THANG: mosey to the Farm house hill, partner Dora x 4: 100 SSH 200 marks 300 squats 400 lbc Mosey back corner of red stone parking lot 4… AMERICAN JACKAL · FEB 17, 2025 Backblast! Bucket of pain, Trivia and Wheelbarrow Q: Float Bridge · 11 PAX WARMUP: Overhead clap, Moroccan night club, side saddle hope and squats THE THANG: Bucket of pain / trivia with wheelbarrow push - pick an exercise card / trivia question, announce the exercise for the group, nur to the… THE HIVE · FEB 14, 2025 Backblast! Matters of the Heart Q: Punch List · 11 PAX We had 11 PAX and 6 fly by runners this morning at The Hive. COP SSH x 20 Low Slow Squat x 10 Moroccan Night Club x 20 Disclaimer, move to start point. WEINKE Use parking rows as pain stations 10 Reps Each Stop Method… DAWN PATROL · FEB 11, 2025 Backblast! Four men under gray skies Q: Double D · 4 PAX WARMUP: Disclaimer only THE THANG: Rucked 2.5+ miles through Old Orchard - thankfully no rain despite predictions and threatening skies MARY: Shoulder taps & stretching ANNOUNCEMENTS: Successful wine dinner! COT… BLOCK PARTY · FEB 11, 2025 Backblast! Tour de Fort Mill Q: Esso · 11 PAX The mummblechatter was brilliant, sometimes vulgar when Slash got close enough to be heard. THE HIVE · FEB 7, 2025 Backblast! sweaty Q: Masterpiece · 7 PAX WARMUP: mosey, Moroccan night club, the windmill, imperial walkers, merkins, THE THANG: 3 sets of 10 curls, bent over row(L/R), america hammer, LBCs one lap in-between each set. Lunge to hill 10 goblins squats with… LAZARUS · FEB 6, 2025 Backblast! Pregame Q: Damien Croft · 9 PAX We prepared ourselves for the Super Bowl. Starting with some cardio and full body workout. No overtime and we got our first win for the day.