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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”

SLOW BURN · OCT 10, 2025 Backblast! Parking Lot Tour Q: Italian Job · 15 PAX 15 (12 boot, 3 run) toured Slow Burn’s parking lots. Here’s what we did: Warm Up - 10 SSHs (IC) - 10 Mountain Climbers (IC) - 10 Plank Jacks (IC) Four Corners (front, sides, and rear of restaurant row) - 15 Merkins at… CLYDESDALES · OCT 8, 2025 Backblast! BoJangles Route Q: Sprocket · 14 PAX WARMUP: None THE THANG: Run route: Munn Rd to Harris Rd to 1st Street South to Doves Rd to Country Haven LN to Country Lodge Rd to Bojanles and back to COT . ~ 4miles loop MARY: ANNOUNCEMENTS: Newsletter COT: Closed in… CURRAHEE · OCT 7, 2025 Backblast! Adventure to no man’s land Q: Bonsai · 5 PAX WARMUP: Didn’t really do one. THE THANG: Mostly rucked around and stopped along the way to do exercises. Merkins, squats Stopped in a parking lot for bear crawl and merkins every other space and then lunge walk back… SWEEP THE LEG · OCT 6, 2025 Backblast! 30 for 30 Q: Brawny - The Fort · 6 PAX WARMUP: 10 - Moroccan Nightclubs THE THANG: - Run to circle on Ben Casey Dr. - 30 reverse lunges - Run down to circle on Patricia Ln. - 30 forward lunges - Run over to the parking lot entrance at the bottom of the hill… SLOW BURN · OCT 3, 2025 Backblast! Slow Burning Stogie Q: Cohiba · 17 PAX Warm-Up: SSH – 20 IC Imperial Walkers – 15 IC Hillbilly Walkers – 15 IC Moroccan Night Clubs – 10 IC Windmills – 10 IC Mosey around the parking lot The Thang: 1. 4 Corners: Corner 1: 10 Merkins Corner 2: 15 Squats… CURRAHEE · SEP 30, 2025 Backblast! New Pavement #RuckingWild Q: BearGryllz · 4 PAX WARMUP: Just Go! THE THANG: Ruck march in new neighborhood called River Chase across the street from Currahee. Stop half way to drop kids off at the pool. BearGryllz led. MARY: American hammerz, box cutterz. Falcon… ALCATRAZ · SEP 27, 2025 Backblast! Hill repeats and miles Q: Vuvuzela · 8 PAX WARMUP: SSH, Wind Mills, Squats, merkins, mtn Climber. Run to station 1 THE THANG: 4 stations spread in a pendant style hilly road. Stations 1 and 3 and bonus, Station 2 amd 4 are 21s. Station 1: 5 pullups Station 2: 20… THE RANCH · SEP 25, 2025 Backblast! Who likes burpees? Q: Deep Dish · 3 PAX WARMUP: SSH, merkins, windmills, squats THE THANG: Grab a rock 1-1-1, 2-2-2,…..10-10-10 of curls-press-tricep extend Ascending ladder of: SSH Merkins Squats Big boys Run to end of parking lot and back Start with 10 of… CURRAHEE · SEP 23, 2025 Backblast! FYF: The Red Rocket Chronicles Q: darkhelmet · 9 PAX 9 (or maybe 10 and I can't remember who the 10th was) found a safe space while Mark Nestel's dog microaggressed a bunch of them with his red Rocket at Currahee... - Ruby Slippers flew in 10 minutes early to be 5 minutes… CURRAHEE · SEP 16, 2025 Backblast! The Holy Barbarians are un-CHAINed thro Q: BearGryllz · 5 PAX WARMUP: Rucks off. Miscellaneous back-stretches in cadence. THE THANG: Rucks on. pulled golf cart with chains while following partners carrying 20# slamball toss, 80# Spartan Bucket, 40# sand kettle murder bunnies, and… ALCATRAZ · SEP 13, 2025 Backblast! 3 headed SL Q: Soup To Nuts · 8 PAX WARMUP: Skip ran us through his old site Q grounds with a plethara of stretches. Then decided to do a bunch of burpees at every street. THE THANG: passed baton to Warning Track who ran us to pull up bars for 5 pull… CURRAHEE · SEP 9, 2025 Backblast! No Distance, Just Work Q: maximus · 8 PAX WARMUP: Ruck over to Trailhead Park playground. Slick: Windmills, Squats, Merkins THE THANG: 25 Step-Ups (ea leg), 5 Man Makers, 10 Curls Repeat 25 Step-Ups (ea leg), 5 Man Makers, 10 Simbas Repeat Ruck back to the rock… ALCATRAZ · SEP 6, 2025 Backblast! Up yours! Q: Poppins · 8 PAX WARMUP: Yes. Usual suspects and some dynamic stretching followed by some plank work (side note: Fishstix is a badass and did a pre-workout with sandbags) THE THANG: Starfish Routine or as Change Order called it, “Spread… SEP 5, 2025 Backblast! Steel City— by the numbers Q: Slapshot · 14 PAX Steel City Beatdown – By the numbers 5 burpees OYO – 5 Pirates World Series Championships 13 SSH IC – 26 total reps for Steeler HOF Rod Woodson 5 burpees OYO – 5 Penguins Stanley Cups 6 Windmills – 6 Steelers Super Bowl… CURRAHEE · SEP 2, 2025 Backblast! Heavy Q: Fishstix · 7 PAX I borrowed this workout from Maximus with a few modifications. Most exercises were performed with ruck on. Ruck– Parking lot loop 2min Ruck Plank 20 Squats 20 Lunges (10 ea leg) 20 Dead lifts 20 Calf Raises Ruck with… ALCATRAZ · AUG 30, 2025 Backblast! OGs at Alcatraz Q: Jekyll · 9 PAX It was a perfect weather morning WARMUP: Mosey, windmills, IW, merkins, plank stretches THE THANG: Smuggler Q Modified Dora on the Hill. Big boy sit ups /run 1 lap Flutters/ run 2 laps LBCs/ run 3 laps Step… SLOW BURN · AUG 29, 2025 Backblast! Toy soldiers suck Q: Rebound · 9 PAX WARMUP: windmills, cherry pickers, Moroccan night clubs THE THANG: Dora, MOT is toy soldiers down and mosey back while your partner. 100 Merkins, 200 LBC’s, 300 SSH’s, 400 OH claps. Next set was rifle carry (empty… CURRAHEE · AUG 26, 2025 Backblast! Deuces, sandwiches and firearms… and th Q: Shady · 6 PAX WARMUP: wasn’t sure if we were joining the inning club or if the 2nd core principle was about to be challenged, but then figured out the run club had a new meet up spot. Started with SSH, cherry pickers, merkins, up and… ALCATRAZ · AUG 23, 2025 Backblast! Keeping it simple Q: Time Machine · 7 PAX WARMUP: SSH, windmills, up/down dog, world’s greatest stretch THE THANG: Mosey to circle. Partner up, partner runs to bottom of Harbor Ct. Other partner AMRAP. Rd 1 CDD, Rd 2 LBC, Rd3 MT Climbers Rd 4 Merkins Rd 5 Jump… SWEEP THE LEG · AUG 18, 2025 Backblast! Pendulum 8s Q: Farmers Only · 18 PAX WARMUP: mosey through the stopping points THE THANG: Starting at top of Dave Gibson hill on middle school side and running to 160 we did 8s with 7 burpees at the top, 1 navy seal burpee at the bottom, 7 burpees at the… ALCATRAZ · AUG 16, 2025 Backblast! Sweaty Morning Q: Esso · 12 PAX 11’s on the hill Dips and merkins Pull-ups and in and outs. AUG 15, 2025 Backblast! Steel City WK#1 EMOM Q: Grout · 17 PAX WARMUP: We started with a mosey around the parking lot and circled up for: • Side Straddle Hops – 20 IC • Hillbilly Walkers – 10 IC • Imperial Walkers – 10 IC • Cherry Pickers – 10 IC THE THANG: Each round was (EMOM)… CURRAHEE · AUG 12, 2025 Backblast! Good Times at Currahee Q: Decibel · 6 PAX WARMUP: IWx12, HWx15, WM x15 and Cherry Pickers x15 THE THANG: Load up with Ruck and Sandbags. Ruck to Hill and stop at each several lights: Squatsx25, Dips x25, Irkins x25 Repeat at 6 lights. End at PFHC parking lot… THE FORT · AUG 9, 2025 Backblast! 50 at the Fort Q: Mark Nestel · 12 PAX WARMUP: the regular THE THANG: stations around the park and 50 burpee’s fir Decibel turning 50 MARY: ANNOUNCEMENTS: COT: