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F3 THE FORT
From the gloom

backblasts

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

6,136 backblasts mention “Thang”

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… SLOW BURN · JUN 20, 2025 Backblast! Slowburn 6/20/25 Q: Keith Crockett · 6 PAX Warmup: SSH Baby Arm Circles Mtn Climbers Windmill Cherry Pickers Imperial Walkers Hillbilly Walkers The Thang: Mosey Wall sits while each person lunge walks to the Grease Traps and back Exercises - 10 reps each 1st MOT… 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… DAWN PATROL · JUN 19, 2025 Backblast! Looked good on Paper-Too Many Burpees ( Q: Short Sale · 7 PAX WARMUP: mosey tube behind epic chophouse for a COP. Included SSH‘s, mountain, climbers, imperial walkers, squats, and finished with five Burpee‘s OYO. THE THANG: head behind Panera for a starfish WO. Three Burpee’s… LAZARUS · JUN 19, 2025 Backblast! Goose got loose Q: Rosie · 4 PAX WARMUP: SSH, Cherry pickers, moroccan night clubs, low slow squat, THE THANG:Circuit 1: Bear Crawl Burner (10 minutes) Perform 3 rounds, or AMRAP in 10 min: • Bear Crawl Forward 20 yards, then reverse crawl back • 15… THE COACH'S BOX · JUN 19, 2025 Backblast! Juggs June - Week 3 Q: Suplex · 8 PAX WARMUP: SSH, Imp. Walk., Ch. Pickers, Up/Down Dog, Merkins.... all IC THE THANG: 1-mile race around marked route on campus (Flag plant to pull-up bars... around & back more or less). The catch... Carry a MINIMUM of 100… 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… THE RANCH · JUN 19, 2025 Backblast! The Ranch Q: Tiller · 8 PAX WARMUP: lower legs stretch, Side straddle hop, Merkins THE THANG: pair up and carry coupons to the school, wall sit each person hold coupons 30 seconds and pass to next person. Wall sit pass coupon and then 1 burpee… SOUL TO SOLE · JUN 19, 2025 Backblast! Waldo where are you? Q: Sofrito · 9 PAX WARMUP: None ! Got out of the car running to catch up. THE THANG: Ruck to ao-the-coachs-box, show some grit and hall ass back to COT! MARY: She was creepy, saw some dying Cicada movements ANNOUNCEMENTS: The Barry, 4th… KITCHEN SINK · JUN 18, 2025 Backblast! Bombs over Bagdad Q: Poppins · 10 PAX WARMUP: SSH/windmills/pickers/squats/arm circles/phelps THE THANG: Partner Format – Rotate each round: Partner A runs a loop (~0.25–0.5 mile) Partner B does sandbag work to failure Switch Finish with a team challenge… BUSHWOOD · JUN 18, 2025 Backblast! Bear crawls and Doras Q: Liberty Bibberty · 4 PAX WARMUP: SSH Moroccan Nightclubs Michael Phelps Imp Walkers Abe Vigodas Cherry pickers THE THANG: 4 corner islands trip MOT: bear crawl and toy soldiers Pass around bell while doing timed workout Squats Lunges Man makers… RING OF FIRE · JUN 18, 2025 Backblast! Ring of Fire around the rosie Q: Rosie · 9 PAX WARMUP: SSH, Imperial walkers in sync, cherry pickers, windmill, moroccan nightclubs THE THANG: 10 Hill sprints with exercises in between. We covered pull-ups, planks, Cindy presses, swings, merkins, man makers and more… JUN 17, 2025 Backblast! Sea Biscuit Q: Tiller · 8 PAX WARMUP: We did a head count (8) reviewed route, start running THE THANG: Running 4.25 miles route was Old Dominion to Whites Rd down to Waterside into neighborhood and returning back to Blue Smoke House. MARY… DAWN PATROL · JUN 17, 2025 Backblast! Huey, Dewy and Sweaty Q: Time Machine · 6 PAX WARMUP: Cyclops kindly warmed up the Pax as YHC was coming in hot after doubling down THE THANG: Moseyed to the field next to the park, laid out the Starfish workout, the 5 arms were counts of 15 each and they were… SEABISCUIT · JUN 17, 2025 Backblast! The Biscuit Q: Tiller · 8 PAX WARMUP: We did a head count (8) reviewed route, start running THE THANG: Running 4.25 miles route was Old Dominion to Whites Rd down to Waterside into neighborhood and returning back to Blue Smoke House. MARY… COLOSSEUM · JUN 17, 2025 Backblast! Tic-Tac-Two was enough Q: Suplex · 2 PAX WARMUP: motivator, imperial walkers, up/down dog, side stretches, windmill THE THANG: 1) music: Mama Said Knock You Out - FFDP (2:45) → Plank Jacks in between Catch Phrase O’ Pain (CPOPs) CPOP: "Mama said knock you out"… SNAKE PIT · JUN 17, 2025 Backblast! Rose Infested Snake Pit Q: Rosie · 10 PAX WARMUP: SSH, Merkins, Windmill, Cherry Pickers, Out of sync Hillbilly walkers THE THANG: 1 man performs 10 sandbag tosses, while the remaining PAX rotate between stations of Goblet squats, Single Arm Rows, Romanian… THE BALLROOM · JUN 17, 2025 Backblast! SIX OLD MEN EXERCISING AT 5:15 Q: Senator Tressel · 6 PAX WARMUP: Disclaimer, mosey the front of the car line for COP THE THANG: COP (all in cadence): SSH x 20, windmill x 10, merkin x 10, Rosalita x 15, squat x 15, potato picker x 10, wide arms x 10, mountain climber x 15… 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 17, 2025 Backblast! Humidity is dumb Q: Bonsai · 6 PAX WARMUP: Run away from the stench of the garbage truck. SSH, windmill, squats, Broga, high knees, but kickers and toy soldiers. THE THANG: Continued over to Sonic for the escalator Add an exercise for each round and all… AMERICAN JACKAL · JUN 16, 2025 Backblast! Spring Closeout Q: Pauly D · 12 PAX GTL Gym, Tan, Laundry. Gym-check Tan-suns out guns out Laundry-please do this, we smelled great this am. WARMUP: 25 SSH IC / 15 Imperial Walkers IC / 9 Moroccan night clubs IC / 5 Arm circles each way / worlds greatest… THE ARMORY · JUN 16, 2025 Backblast! 25 burpes? Q: Conundrum · 9 PAX WARMUP: SSH, Cherry picking, Moroccan club THE THANG: Dora-ish 8 workouts with bell 50 ea.( Squats, swings,tri extensions,Curls) run back and forth other end Burpes, SSH, Big Boys and Merkins) MARY: nope ANNOUNCEMENTS… JUN 16, 2025 Backblast! Clovis with a side of Kudzu Q: Band Camp · 6 PAX WARMUP: brief: SSH, IW, HW, dynamic stretching THE THANG: the Clovis 15 burpee pull-ups 1 mile run 10 rounds Maximus got 5 rounds before time. The rest got less. The kudzu behind the school is threatening to take over… TRAINING GROUND · JUN 15, 2025 Backblast! Ruckin with Peggers Q: Wooden Leg · 5 PAX WARMUP: none THE THANG: 3.4 mile ruck, 8 minute intervals of sandbag carry MARY: ANNOUNCEMENTS: read your newsletter COT: Prayers and Praises..pray for Famers Inly… he needs it!