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F3 THE FORT
From the gloom

backblasts

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

589 backblasts mention “Pusher”

FLIGHT PLAN · AUG 11, 2025 Backblast! A large ruck club Q: Esso · 18 PAX Walmart round suggested but many Rucker looping aromas Baxter as well. AUG 8, 2025 Backblast! Reminiscing the BLIMPs Q: Pusher · 12 PAX The Pax were enthusiastic about a mid-summer retreat from the hot weather this AM. YHC had researched previous backblasts in an effort to find a BLIMP style workout and found one from 2017 led by Old Bay. I remember… AUG 7, 2025 Backblast! Pit and the Pendulum Q: Time Machine · 26 PAX THE THANG: Harris St Hills, pendulum from 21 to Audrey. 10 Mike Tyson’s at Audrey, 10 Am Hammers at the park and 10 Jump Squats at 21, repeat until legs are shot or time for COT ANNOUNCEMENTS: Bethel and Naked Gun COT… AUG 1, 2025 Backblast! Better late than not at all!! Q: Cake Boss · 15 PAX Your on Q and plan a great morning then you open your eyes and the clock says 0511 Oh crap is the words and feelings and begin stumbling to get dressed pee and get to AO While driving I was like I am going to get… JUL 31, 2025 Backblast! Multiples of 5 Q: Beaker · 32 PAX WARMUP: Mosey to Print Shop THE THANG: 5 pull-ups at the Print Shop. Run to parking lot at the corner of Williamson St and Watson St. for 10 merkins Down Williamson St hill to Fort Mill COG for 15 LBCs Up Academy St for… BLOCK PARTY · JUL 29, 2025 Backblast! The Grinder, Beast, & Gauntlet Q: Goose · 12 PAX Warm-O-Rama SSH Windmills Arm circles Moseyed to the pharmacy parking lot where the party began. Each Circuit was done for 5 minutes for as many rounds as possible, with a 1 minute rest in between. After the 3rd circuit… SWEEP THE LEG · JUL 28, 2025 Backblast! Tour de Berkshire loop Q: Matt Bernard · 9 PAX WARMUP: Nada THE THANG: Every stop sign on the Berkshire loop 5 burpees 10 lunges 10 LBCs MARY: American hammer Held to heaven LBCs ANNOUNCEMENTS: Read newsletter COT: Family Back to school Marriages BLOCK PARTY · JUL 22, 2025 Backblast! Monkey steals the peach Q: Suplex · 5 PAX WARMUP: SSH, IW, CP… all IC, mosey to WEP Amphitheater THE THANG: Quick Overview of 7 Knife Attacks(pax hold Al Gore) Pax get pool-noodle-“dagger” (pic below) Get coupon from rock pile • Hilt, Fist, Cut, Thrust, Slash… FLIGHT PLAN · JUL 21, 2025 Backblast! Sweaty Richard Q: Warning Track · 18 PAX WARMUP: Some did THE THANG: Ran across Sutton to Richard's, around the loop by Tesh, back out to Sutton, hooked a roger followed by another roger onto Derick's (horrible spelling) for a quick out and back, hooked a… JUL 18, 2025 Backblast! Miyagi's VQ Q: miyagi · 19 PAX WARMUP: Mosey SSH The Windmill Squats Shoulder Taps THE THANG: 3 Total Rounds of Suicide - 1 Carolina Dry Docks - 20 Air Squats - 20 Mountain Climbers - 20 Merkins - 20 Four Corners 3 Rounds Of Each Merkins and LBC… COLOSSEUM · JUL 15, 2025 Backblast! Donuts are a food group!! Q: Cake Boss · 11 PAX WARMUP: Slow mosey Lunge walk Mosey Fruit pickers Imperial walkers Low squat Merkins Slow mosey Hillbilly walkers Moracan night clubs Slow mosey 3 rounds of Swing crunches and pull ups THE THANG: Accumulating ladder… SWEEP THE LEG · JUL 14, 2025 Backblast! Bad Decisions on Gardenia Q: Badlands · 12 PAX Been a while since Q'ing and not in my best shape but felt like we all needed a kick in the teeth and had some bad ideas... WARMUP: Sasquatch and YHC ran about 2.5 mile pre-run down Dave Gibson, past school, and up… LAZARUS · JUL 3, 2025 Backblast! Gratitude at Lazarus Q: LTrain · 3 PAX WARMUP: Jog to East side of the theater - you can’t have enough of the East side! SSH’s Moroccan night clubs Cherry pickers Windmills Merkins Downward dog stretch D.I.D. THE THANG: PART 1: 5-10-15-20 ladders with… THE RANCH · JUL 3, 2025 Backblast! No Warmup - Just Work On The Ranch Q: maximus · 11 PAX WARMUP: Nope THE THANG: Run to the close end of the loop at SMS. 25 Merkins I/C Run to the other end of the loop, 25 Squats I/C Run to the other end, 25 Heels to Heaven Run to the other end, 25 Freddy Mercury's Line up… BLOCK PARTY · JUL 1, 2025 Backblast! Pyramid of Pain 4 PAX WARMUP: Circle up in the parking lot at COT for the following, all 4 count: - 15 SSH - 10 WM - 15 IW - 15 MNC - 10 Strawberry pickers Then mosey to the parking lot entrance on Main St by Hobo's for....... THE THANG… AMERICAN JACKAL · JUN 30, 2025 Backblast! It’s a New Day….Woooo! Q: Cake Boss · 12 PAX WARMUP: Warm up with Mosey stopping at light poles for some exercises Partner I wall sit Partner II run around building THE THANG: Mosey to football field From goal line Bear crawl 10 yards LCBs at 10,20,30,40,50 Mosey… JUN 26, 2025 Backblast! It wasn’t that hot or humid Q: Shady · 11 PAX WARMUP: not at MP THE THANG: Running was the game. Up Massey to gas station. Each stop was 5 Spider-Man merkins, 10 CDD. Next stop was corner of Aubrey for same 5 and 10. To Skipper cross road for 5 and 10. All the way… DAWN PATROL · JUN 24, 2025 Backblast! Burpees in the Gloom: Because Therapy i Q: Jeremy Holt - · 6 PAX YHC Arrived 15 minutes early. Stretched in the stillness. As the PAX rolled in, we opened with this thought: Opening Message: "“We showed up before the sun—when it’s quiet, still, and easy to stay hidden. But it’s in… SWEEP THE LEG · JUN 23, 2025 Backblast! 2025.26 Sweep the Leg Q: Tesh · 12 PAX 4 corners down Emory Lane: 1: 10 Line dancing Merkins (at top of merkin tap hand to opposite foot) 2: 10 Apolo Ohno's each side 3: 10 burpees then sprint up the Brayden Pkwy hill 4: Plyo split squat THE HIVE · JUN 20, 2025 Backblast! Last minute DORAs Q: Esso · 8 PAX WARMUP: SSHs THE THANG: Dora #1 - Farmers Carry - 50 burpees - Squats w calf raises 100 - Mike Tyson’s 150 - Mountain climbers 200 Dora #2 - Man makers 50 - Goblet squats with calf raises 100 - Halos 100 - Plank pass… JUN 19, 2025 Backblast! Golf Q: Cyclops · 13 PAX WARMUP: Running with burpees THE THANG: Golf 10 merkins and 10 LBC’s at every tee box 5 burpees at every green Each hole varied in length - par 3, par 4, or par 5 Front 9 was both hills on Monroe white Back 9 was from… 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… FLIGHT PLAN · JUN 16, 2025 Backblast! Standard Route Q: HarryCarry · 17 PAX Flight Plan: Standard Route: Market down to Sutton, Sutton up to 160, 160 back to Market. One loop is about 1.5mi. Some did trails and some rucked. COT 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…