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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”

SLOW BURN · MAY 23, 2025 Backblast! SlowBlast Q: darkhelmet · 21 PAX WARMUP: We did. THE THANG: Warm up 4 corners in back lot - 3 rounds – 25 reps of each - Merkins - Squats - Diamonds - Big Boys Dora - 50 burpees - 150 dips - 250 CDD MARY: No chicks. ANNOUNCEMENTS: Read your newsletter… THE HIVE · MAY 23, 2025 Backblast! The Hive Shovel Flag Hand-Off Q: Deep Dish · 32 PAX WARMUP: Happy Hour warmed us up for the impending bear down THE THANG: Round 1: 10-min AMRAP 10 x KBS 10 x KB squats 10 x KB deadlifts 10 x KB clean and jerk Round 2: 25-min of suffering PAX circle up at bottom of the… LAZARUS · MAY 22, 2025 Backblast! Beautiful morning for Burpacides and 4 Q: Pauly D · 9 PAX WARMUP: SSH / Windmills / Moroccan Night Clubs / Low Slow Squats / Cherry Pickers / Merkins THE THANG: Mosey around the shops and avoid delivery trucks. Had to the lot behind the theater and start burpacides. The… MAY 22, 2025 Backblast! Meander around town Q: Bonsai · 15 PAX WARMUP: The pledge THE THANG: Launch point was parking lot across from old Hardee’s Exercises 10 merkins 20 squats 20 LBCs Loop Run up main Left at Post office Left on Elliot Left back to launch point. Repeat exercises… THE RANCH · MAY 22, 2025 Backblast! Partner workout with four corners Q: Float Bridge · 4 PAX WARMUP: Overhead clap Windmill THE THANG: Partner workout -40 Burpees -60 Merkins - 80 Squats -100 LBCs -120 side straddle hops 4 Corners Round 1 - 30 reps Round 2 - 20 reps Round 3 - 10 reps Station 1 Burpees CDD Wind… SOUL TO SOLE · MAY 22, 2025 Backblast! Dr. Izumi Tabata Q: Sprocket · 7 PAX WARMUP: THE THANG: TABATA ruck shuffle. 4:15 ruck pace , 45 sec run the whole time. We made our way down to the 9th grade wing of FMHS. Used the cinder blocks , rucks on and did 20 reps of OHP and Squats x 3 rounds… BUSHWOOD · MAY 21, 2025 Backblast! Floater VQ Q: Floater · 11 PAX WARMUP: SSH Imp Walker Low Slow Squat THE THANG: Mosey to Jackal 20 Plank jacks 20 Mountain Climbers 5 Inch worms 10 Freddie Mercury sit up 10 Kick through 5 Inch worms Did interval bench workouts 30 seconds work 10… CLYDESDALES · MAY 21, 2025 Backblast! No rain but sure felt like rain Q: gekko · 10 PAX WARMUP: None THE THANG: Munn to Harris to Ardrey to 160, down Jackson to Harris back to COT MARY: ANNOUNCEMENTS: COT: RING OF FIRE · MAY 21, 2025 Backblast! Bald WOD Q: Rumbling Bald · 6 PAX WARMUP: SSH-20, WM-10, CP-10 THE THANG: Round 1 - 20 Reps of Merkins, LBC's, Squats - Run Lap 20 Reps of Dips, Big Boys, M. Humpers - Run Lap 20 Reps of SSH, Lunge (S/C), Incline M. - Run Lap Round 2 - All of the above… DAWN PATROL · MAY 20, 2025 Backblast! Looping it up with Cindy at DP Q: Dojo · 2 PAX WARMUP: Rucked a loop around and through Main Street checking out the new Lego store, Bricks and Minifigs? THE THANG: Veterans Park ruck loops stopping for 25 Cindy Curls, 25 overhead presses, 25 rows, and 1 loop… CURRAHEE · MAY 20, 2025 Backblast! Over the hill and through the woods Q: Halfback · 8 PAX WARMUP: Side straddle hop, cherry pickers, windmills. THE THANG: Ruck to pain station 1, (20) Ruck Curls, Ruck up halfway to the big hill, (20) Ruck Curl and Upright Rows, Ruck Up the Big Hill, add Calf raises to the… SNAKE PIT · MAY 20, 2025 Backblast! Secret Service Social Security Q: Suplex · 8 PAX WARMUP: ImpWalkers, ChPickers, SSH, Windmills, Bro(Y)oga THE THANG: 1. Modified Secret Service Snatch Test. 1. Bell weight/ Required Reps / Time limit 1. 50 / 200 / 10:00 2. 45/ 222 / 11:06 3. 40 / 250 / 12:30 4. 35 /… THE BALLROOM · MAY 20, 2025 Backblast! Happy days Q: Peach Stand · 8 PAX WARMUP: ssh, windmills, imp walkers, hillbilly walkers and Peter Parkers, all in cadence THE THANG: a round of 13s - 2 stations were set up a hundred or so feet from each other. Station 1 the pax did merkins and… BLOCK PARTY · MAY 20, 2025 Backblast! Fake playlistst band, real legs workout Q: Only Fans · 8 PAX WARMUP: Side straddle hops -Windmill, Merkin, Downward dogs, Honey Mooney, Mosey THE THANG: 3 - Exercises 20 Min = legs 3 stations 40s work, 20s rest / 3x Repeated exercises for 4 min, one minute rest thinking on… MAY 20, 2025 Backblast! Shoulders and Shuffling Q: Senator Tressel · 7 PAX WARMUP: Disclaimer and light jog to the space between Walgreens and Jersey Mikes for COP THE THANG: COP (all in cadence): SSH x 25, Squat x 25, Mountain climber x 25, Freddie Merc x 20, LBC x 25, Windmill x 10, Diamond… AMERICAN JACKAL · MAY 19, 2025 Backblast! Rosie needs a cigarette afterwards Q: Suplex · 5 PAX WARMUP: ImpWalkers, ChPickers, WMills, HBWalkers… mosey to track/ endzone, then the Motivator, Down-Dog THE THANG: R.1: EZ-50 yard line pax choice of - Fireman’s Drag (swap at 25) - Piggy-Back - Cocaine Bear crawl (2… FLIGHT PLAN · MAY 19, 2025 Backblast! Construction-free Jogs Q: Cyclops · 16 PAX WARMUP: Disclaimed - then off THE THANG: Richard’s crossing to front street to Berkshire circling as many times as selected then returning the way pax went out. MARY: Nope - open to all men. She was not there… THE ARMORY · MAY 19, 2025 Backblast! Up and Down DORA Q: Grassy Knoll · 8 PAX WARMUP: Intro and disclaimer. Began mosey across the street. Stopped for MNC, windmills and Non-discrpt produce pickers. Mosey to another location, then stopped IW, HBW and SJacks. Continued Mosey back to the main… MAY 19, 2025 Backblast! Smokin Workout on 2 Honored Soldiers Q: Cohiba · 4 PAX Read about the 2 fallen soldiers Bradley and Bell, then stated the F3 Mission and 5 Core Principles. WARMUP: SSH, Windmill, Imperial Walkers, Moroccan NC, Strawberry Pickers THE THANG: Workout 1: Dedicated to Bradley: 3… TRAINING GROUND · MAY 18, 2025 Backblast! The 4 Horsemen of the Gloom Q: 3D · 4 PAX 3.25 miles around the Mill sharing a 80# bag. WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: 6@6 · MAY 17, 2025 Backblast! Before the cannolis, there was 6@6 Q: Barry Manilow · 5 PAX WARMUP: Discussions of travel through the Dallas airport THE THANG: 2 trails, 2 on the road, 1 lone rucker MARY: must have been the one walking her dog ANNOUNCEMENTS: watch the weather COT: OYO Looks like we made it… THE YARD · MAY 17, 2025 Backblast! Broga at the Yard Q: Rosie · 8 PAX · +1 FNG WARMUP: SSH, Cherry Pickers, Slow Merkins, Windmill, Mosey THE THANG: 4 corners that were actually a straight line Lunges, Shoulder taps, good mornings, BBS, Slow Merkins, glute bridges, squat to calf raise, grave… THE FORT · MAY 17, 2025 Backblast! Slork Q: Slash · 7 PAX WARMUP: tickle time THE THANG: ran around fort mill MARY: she didn’t show up ANNOUNCEMENTS: stuff COT: prayers MAY 16, 2025 Backblast! ChatGPT Wrote It, Your Quads Regret It Q: Jeremy Holt - · 18 PAX WARMUP: - Windmills – 10 IC - Imperial Walkers – 15 IC - Arm Circles – 10 IC - Overhead Claps - 25 IC - Mosey to the larger parking lot THE THANG: Part 1: Dora 1-2-3 – Partner up - 100 Merkins - 200 LBCs - 300 Air…