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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.

477 backblasts mention “Liberty Bibberty”

AMERICAN JACKAL · MAY 26, 2025 Backblast! Memorial Day at American Jackal Q: Rosie · 6 PAX WARMUP: SsH, Imperial Walkers, Moroccan night clubs, Cherry picker, low slow squat THE THANG: 5 stations, we honored a fallen soldier to start each station. 5 minutes of work at each Station 1: Spc. Joseph Nurre… 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… 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… SEABISCUIT · MAY 20, 2025 Backblast! Smokin Duo Running Around Massey Q: Cohiba · 6 PAX We paired up with a partner to run with depending on your current speed and endurance. We pushed and listened to each other to strengthen our minds and soul with various ranges of miles between 3 to 5 miles depending on… LAZARUS · MAY 15, 2025 Backblast! skinny arms Q: Grinder · 7 PAX WARMUP: - SSH / CP / IW / WM THE THANG: - 4-corners: 2x sandbag / 2x cindy / 2x abs / 2x kettlebell - tire flip: 2 teams - Jack Webb: 1:4 Merkins + OH clap MARY: - 6-count burpee ANNOUNCEMENTS: - read your newsletter… BUSHWOOD · MAY 14, 2025 Backblast! Ladder with lots of Merlin’s Q: Float Bridge · 7 PAX WARMUP: 10 overhead claps 10 Moroccan nightclubs 10 cherry pickers THE THANG: Run to each station complete the exercise at each station and return Round 1 ladder 1 - burpee 10 Merkins 10 shoulder taps 10 flutter kicks… AMERICAN JACKAL · MAY 12, 2025 Backblast! Bald Wod at The Creek Q: Rumbling Bald · 7 PAX WARMUP: SSH - 30, Windmill - 10, Moroccan NC - 10, Broga THE THANG: Round 1: 20 Merkins, 20 LBC's, 20 Squats - Run lap 20 Dips, 20 BB, 20 Monkey Humpers - Run Lap 20 SSH, 20 Lunge (10 E/L), 20 Incline M - Run Lap Round… MAY 10, 2025 Backblast! adopt a highway 2nd qtr 2025 Q: Fogerty · 6 PAX WARMUP: Instructions and Gear THE THANG: 2 mile Litter pick up MARY: ANNOUNCEMENTS: COT: THE YARD · MAY 10, 2025 Backblast! Youngest Q in the Fort Q: Headspin · 10 PAX Tapout's 2nd Q WARM UP Play “We Will Rock You” When it says “We will, do a squat When it says “Rock you” do a burpee And every other beat do an overhead clap Mosey Down the road to the bus entrance THE REAL WORKOUT Run… BUSHWOOD · MAY 7, 2025 Backblast! Bushwood Casino - Suplex dealing... Q: Suplex · 10 PAX WARMUP: MOTIVATOR, Windmills, Imp.-Walkers THE THANG: :black_joker: Texas Hold ’Em Beatdown Rules Setup: - Regular deck of cards. Assign each suit to an exercise: - Hearts → Merkins Diamonds → Squats - Clubs → Big Boy… DAWN PATROL · MAY 6, 2025 Backblast! Ruck work at DP Q: Pusher · 6 PAX 1.9 mile loop with 5 ruck pain stations 10 lunges 10 curls 10 Merkins 10 flutters 10 overhead press AMERICAN JACKAL · MAY 5, 2025 Backblast! Legs for lifts and curls for the girls Q: PTL · 9 PAX WARMUP: many side straddle hops and beautiful stretches THE THANG: legs first half, upper body second half, had to be there MARY: mother of Jesus ANNOUNCEMENTS: several events, read your newsletter COT: travel safety… THE YARD · MAY 3, 2025 Backblast! Moderate burn Q: Barkley · 10 PAX WARMUP: SSH, low slow squats, MNC and in honor of the strawberry festival, strawberry pickers. THE THANG: Mosey to the basket ball court/track, one lap warm up. Ladder workout, 10 exercises(Merkins, mountain climbers… THE HIVE · MAY 2, 2025 Backblast! Do Overs Q: Keith Crockett · 13 PAX WARMUP: SSH Windmill Merkins Peter Parker’s THE THANG: Do Overs I created the MXC - Most Extreme Elimination Challenge. Form teams of 3. Split work among the team. Complete Groups I and II separately. In between sets in… LAZARUS · MAY 1, 2025 Backblast! Lazarus Preps the Murph Q: Rosie · 6 PAX WARMUP: SSH, Hillbilly Walkers, Cherry Pickers, Windmill, Merkins, Stretching THE THANG: Run 0.375 Miles, then 25 BBS, 50 Merkins, 75 Squats, Then run 0.375, 25 BBS, 50 Merkins, 75 Squats, repeat 4x MARY: 5 Burpees… BUSHWOOD · APR 30, 2025 Backblast! Asking for help Q: Band Camp · 6 PAX WARMUP: core-ish THE THANG: lots of ground to cover Mike Tyson—>bear crawls—>squats Mike Tyson—>bear crawls—>split squat Transit: Mosey—>Sprint—>walk Muscle ups Transit Triple Check (group of 3): -Sandbag over the… THE YARD · APR 26, 2025 Backblast! 1Minute per Year Q: JCruise · 8 PAX WARMUP: Burpee, cherry picker, imperial walker, mosey through cones THE THANG: on the hill: 1 double count merkin, mosey down, 9 double count merkin, mosey up, 7 double count merkin, mosey down, 9 double count merkin… THE HIVE · APR 25, 2025 Backblast! Grok lays it out Q: Liberty Bibberty · 8 PAX Warm-Up (5 minutes) • Kettlebell Halo: 10 reps per side (circle kettlebell around head, keeping core engaged). • Goblet Squat Hold: 30 seconds (hold kettlebell by horns at chest, squat low, keep back straight). •… LAZARUS · APR 24, 2025 Backblast! Tour de parking lot Q: Liberty Bibberty · 9 PAX WARMUP: SSH Imp Walker Hillbilly Walker Low slow squat Merkin BROGA THE THANG: Bear crawl Merkin compound Stair run ab gauntlet Bear crawl CCD compound Dora Slam ball Jump rope Dips Overhead press 2 sets and switch… BUSHWOOD · APR 23, 2025 Backblast! Squirrels and light poles Q: Bass · 9 PAX WARMUP: count was 20 for the following SSH, hillbilly walkers, imperial walkers, Moroccan Nightclubs THE THANG: Credit goes to Kermit for the ao-the-ballroom Q yesterday. A slight modification due to the soreness factor… SEABISCUIT · APR 22, 2025 Backblast! Reverse Whitehall Q: Time Machine · 4 PAX WARMUP: Ran THE THANG: Ran further MARY: Ran a little more until 6 ANNOUNCEMENTS: AMRAP for Autism. pizza, Bethel and Cannoli run COT: Marriage and families AMERICAN JACKAL · APR 21, 2025 Backblast! Birthday Beatdown Q: Deep Dish · 13 PAX WARMUP: SSH Merkins Windmill Mosey to the bottom of the hill THE THANG: PAX divided into two groups at bottom of hill One PAX from each group run to top of hill and back - pick up a partner and carry them to top of… 6@6 · APR 19, 2025 Backblast! Loopy Loop Q: Liberty Bibberty · 10 PAX Kingsley loop