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F3 THE FORT
From the gloom

backblasts

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

341 backblasts mention “Farmers Only”

KITCHEN SINK · APR 2, 2025 Backblast! A TO B Q: Pollo Hermano · 6 PAX WARMUP: - 15 SSH - 15 CASBAH #2s - 15 IW - 15HW THE THANG: We grabbed our trusty sandbags and shuffled to the first light pole “A” by COT. Destination “A TO B” even though Halfback, Wooden Leg and @3-Way were missing…… COLOSSEUM · APR 1, 2025 Backblast! I can’t feel my legs Q: Crystal Lake · 7 PAX WARMUP: - 10 Moroccan nightclubs - 10 cherry pickers - 10 windmills - 10 Imperial walkers - 10 Hillbilly walkers Mosey, stop at benches and do irkins, mosey, stop by basketball court, low slow squats, mosey to wall… SWEEP THE LEG · MAR 31, 2025 Backblast! Grocery Bag of 2# Weights Q: Sasquatch · 13 PAX Partner Up, 1 partner carries (2) 2# weights, other doesn't Run to end of parking lot near Duck Donuts, 10 SSH in cadence, switch 2# weights with your partner. Run to bottom of Brayden Pkwy, 10 SSH in cadence, switch 2#… TRAINING GROUND · MAR 30, 2025 Backblast! Ruck with stairs involved Q: Boogie Nights · 10 PAX WARMUP: Got right to it THE THANG: Rick walk W/ flights of stairs MARY: got back on time ANNOUNCEMENTS: read your newsletter COT: prayers and praises from all THE COACH'S BOX · MAR 27, 2025 Backblast! 30 minutes is enough Q: Farmers Only · 3 PAX WARMUP: 10 ssh, 5 merkin x 3 THE THANG: burpee broad jump and nur suicides to the 30. Plank hold. 30 flutters. Mosey to benches for 10 burpee jump overs. To the pull up bars for four rounds of 5 pull ups and plank hold… KITCHEN SINK · MAR 26, 2025 Backblast! Rinse and repeat Q: Farmers Only · 9 PAX WARMUP: Yep THE THANG: 10 deadlift mosey to next station 10 deadlift, 10 row, mosey back to first station 10 deadlift mosey to next station 10 deadlift, 10 row mosey to next station 10 deadlift, 10 row, 10 cleans mosey… THE FORT · MAR 22, 2025 Backblast! All of the burpees Q: Crystal Lake · 10 PAX WARMUP: Moroccan nightclubs Windmill Cherry picker Low slow squat Hillbilly walker Burpee mile(ish) - 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles, 12 burpees, run .3 miles for a total of… MAR 20, 2025 Backblast! It Pays to be a 1 Q: Slapshot · 17 PAX It was a relatively warm morning at Minnow pond where 17 strong PAX met to get some miles..but only limited smiles. Ran straight to WEP in front of the stage. The workout: Start with 10 Burpees Run to the first swing… SWEEP THE LEG · MAR 17, 2025 Backblast! Sweepblast Q: darkhelmet · 17 PAX Q AT SWEEP THE LEG 031725 Run to top of Dam Rd - 17 merkins - 17 jump squats - 17 big boys Run to Stonecrest - 17 merkins - 17 jump squats - 17 big boys Run to roundabout - 17 merkins - 17 jump squats - 17 big boys Up… MAR 13, 2025 Backblast! The Sheldon Cooper Q: Crystal Lake · 15 PAX WARMUP: Run up main street, stop to do 1 burpee, around clebourne stop to do 1 squat, over to entrance of WEP and do 1 merkin, stop at amphitheater and do 1 Big Boy THE THANG: The Sheldon Cooper 10 burpees 10 squats 10… KITCHEN SINK · MAR 12, 2025 Backblast! Strength in Motion, Buckets of Pain and Q: Jeremy Holt - · 9 PAX Pre-Workout Prep Pulled into the gloom at 4:45 AM—silent, still, and completely void of movement. With no one in sight, I set up three lanes with four stations each: • Cone 1: 5-gallon buckets filled with bricks for… SWEEP THE LEG · MAR 11, 2025 Backblast! Run, Exercise, Run, Do The Work Q: maximus · 13 PAX Mission - Know It...for the love. WARMUP: Not Really THE THANG: Run around the building, 3 core exercises Run to Front St, 3 upper body exercises Cross 160 & run to Brayden, 3 lower body exercises Run to the bottom of… KITCHEN SINK · MAR 5, 2025 Backblast! Pillars of Pain - Part II Q: Fishstix · 9 PAX No warm-ups, straight to the pillars. Partner exercise. Partner 1 started at Pillar 1 (Squat Thrusters), Partner 2 started at Pillar 17 ( Bent over Rows). Reps = Pillar #. Once Partner 2 completes reps, flip flops with… COLOSSEUM · MAR 4, 2025 Backblast! Gloom 3: Return of Fusion Q: darkhelmet · 8 PAX WARMUP: We did THE THANG: We ran to the back of the school and got rocks and carried them around, and then we jumped over walls and stuff. MARY: No chicks. ANNOUNCEMENTS: Read your newsletter. COT: The 5th Core… SWEEP THE LEG · MAR 3, 2025 Backblast! Simple but painful Q: Vuvuzela · 11 PAX Run to the school back entrance but first male 2 stops for merkins. The thang: 10 light poles. 1st light pole is for 5 burpees, run to second pole and do 27 squats and 27 merkins. Back to first pole and repeat 5… FEB 27, 2025 Backblast! Around The Fort to Return The Pond to I Q: maximus · 14 PAX WARMUP: Skip to the Thang. THE THANG: In an effort to return Minnow Pond to its roots, we ran, stopped for exercises, ran, stopped for exercises, repeat. I will write the stop then the qty & category of exercises. Fort… KITCHEN SINK · FEB 26, 2025 Backblast! GoRuck's Valentine's Day Massacre Q: maximus · 11 PAX Straight from the email inbox, delivered from GoRuck's Tribe workouts, we performed The Valentine's Day Massacre-Post Mortem (or most of it, at least) WARMUP: Carry all sand bags to our starting point for a few of the… FEB 13, 2025 Backblast! Splishy splashy WO at the Pond Q: Skipper · 5 PAX WARMUP: Pledge of Allegiance THE THANG: Based on the intensity of the rain, we kept it simple and used the cross-street “zipper” route between Springs St and Unity St, working our way to the back of the neighborhood… KITCHEN SINK · FEB 12, 2025 Backblast! Loaded Failures up Q: Band Camp · 7 PAX WARMUP: Yea. A light mosey a few movements, like throwing the bags. THE THANG: Kitchen Sink: 10 Cleans 10 Back Squats 10 Manmakers 10 Rows Move with the bag, do it again. 10 Lateral Lunges 10 Squat Thrusters 10 Burpee… COLOSSEUM · FEB 11, 2025 Backblast! Little push, little pull Q: Shady · 3 PAX WARMUP: Light rain was in the forecast and it was cold…so going to chalk those factors to the low numbers but Barkley and Farmers were not deterred. We did a quick lap by the elementary school along with the following… SWEEP THE LEG · FEB 10, 2025 Backblast! CHARGE Q: Cadre Olaf · 14 PAX WARMUP: run to back of GHMS THE THANG: perform 10 reps of exercise listed on cone then run forward two cones and perform 10 reps of exercise listed on cone. Run back to the skipped cone and perform 10 reps of exercise… 6@6 · FEB 8, 2025 Backblast! Enter a workout title ... " .... " Q: Barry Manilow · 16 PAX · +1 FNG WARMUP: no THE THANG: running MARY: there is no one here by that name ANNOUNCEMENTS: yes COT: yes FEB 6, 2025 Backblast! I think you’ll be okay, they’re covered Q: Keith Crockett · 18 PAX The THANG: Holy schnikes, we had 18 PAX for a Tommy Boy quote run. We ran Massey, to Harris, to Audrey, to Main in a loop with Derkins, Dips, Clave Raises, CDDs, V-Ups, and Big Boys. We had runners and ruckers. COT: On… KITCHEN SINK · FEB 5, 2025 Backblast! Simple, but not easy Q: Italian Job · 14 PAX 14 at the Sink this morning survived a surprisingly difficult beatdown. Conditions were not terrible for February (40s with a breeze). Here’s what we did. Warm Up - 10 Low Slow Squats (IC) - 10 Merkins (IC) - 10…