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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.

572 backblasts mention “Mark Nestel”

JUN 14, 2025 Backblast! Finding the Way Q: Band Camp · 7 PAX It was raining. A storm had just rolled through. I spent 30 minutes watching the lightning strike map before the workout. The electricity faded just before 0515, leaving behind a steady rain that cut the humidity. We… ALCATRAZ · JUN 14, 2025 Backblast! ? Alcatraz Smokin Jailbreak Q: Cohiba · 5 PAX ? Warm-Up – "Prison Intake" Done in a circle; all IC (in cadence) SSH – 25x IC Imperial Walkers – 25x IC Hillbillies – 25x IC Windmills – 15x IC Plank Jacks – 15x IC Merkins – 10x IC Moroccan NC – 10x each Strawberry… CURRAHEE · JUN 10, 2025 Backblast! Modify as needed Q: Barry Manilow · 5 PAX WARMUP: one lap, 1/3 mild THE THANG: Board of Pain, ruck version MARY: no ANNOUNCEMENTS: yes COT: yes SWEEP THE LEG · JUN 9, 2025 Backblast! Who has the Q?? Q: gekko · 10 PAX WARMUP: None THE THANG: Mosey down the hill to GHMS. Station 1 Merkins, Squats. Mosey to station 2 Dips & LBS, To station 3 Burpees & Flutters, back to Station 1. As many laps as possible. Head back up the hill to COT… SLOW BURN · JUN 6, 2025 Backblast! Mumble chattah at the Burn Q: Fogerty · 13 PAX WARMUP: SSH, Squats, Imperial, Cherry Pickers, Nightclubs, Mosey with Tot soldiers and Lunge Walk THE THANG: 11s w Merks and BigBoys, Squats and LBCs. 4 corners with 2 exercises at each corner ( Starfish style) w 5x… ALCATRAZ · MAY 31, 2025 Backblast! music cat calls and quadzilla Q: Masterpiece · 5 PAX WARMUP: Mosey to firehouse. Moroccan night club, windmill, hill billy walkers. Merkins, downward dog and honey mooner THE THANG: jog to hill by glclub house with some pain stations plus bear crawled around pickleball… SLOW BURN · MAY 30, 2025 Backblast! Slow Cookin' Q: Senator Tressel · 10 PAX WARMUP: Disclaimer and mosey around the Lowes campus. Circle up in about the middle of the parking lot for COP THE THANG: COP (all in cadence) SSH x 20, windmill x 10, squat x 20, merkin x 7/hold/drop to elbows/regular… ALCATRAZ · MAY 24, 2025 Backblast! 80 tv commercial: “C’mon everybody, Ski Q: Keith Crockett · 7 PAX Warmup: SSH Windmill Cherry pickers imperial walkers Hillbillies Peter Parker’s Plank Leg Swings First exercise: 2 laps around Runde - 20 merkins / 20 squats x 4 - At pull-up station - 5 pull-ups, while PAX Al Gore… 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… 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: 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… ALCATRAZ · MAY 17, 2025 Backblast! 2025.20 Alcatraz Q: Tesh · 7 PAX Obligatory warmup Mosey to the Village Dr hill for 4 corners Top of the hill => 20 LBCs Down Catamaran => 10 merkins Down Village => 10 squats Down Cove => 5 burpees then race up the hill Complete 5 rounds. Mosey to… SLOW BURN · MAY 16, 2025 Backblast! 21 reps X 10 Q: Boogie Nights · 12 PAX WARMUP: Missy around Lowe’s W/ SSH, cherry pickers, windmills THE THANG: 10 stations of 21 reps. 5 coupons jumped out of the back of my truck to get involved MARY: pax’s count ANNOUNCEMENTS: lawn care, cannoli run, read… THE RANCH · MAY 15, 2025 Backblast! This Shirt Stinks Q: Italian Job · 11 PAX 11 men toured the Ranch this morning to get a full body beatdown. The workout received the shirtless Change Order seal of approval, so pretty good start to the day. Here’s what we did. Warm Up - 10 Low Slow Squats (IC)… ALCATRAZ · MAY 10, 2025 Backblast! Boot camp or prison break!? Q: Brawny - The Fort · 8 PAX WARMUP: Toe touches, plank to down dog calf stretch, side straddle hop, the windmill THE THANG: - 50 walkin’ Merkins, - 2 miles ish of Tega Cay ups and downs, - move to fields - 50 calf raises then 50 yard bear crawl… THE RANCH · MAY 8, 2025 Backblast! tire flipping good Q: Grinder · 3 PAX WARMUP: - SSH / CP / IW / WM - mosey to wall THE THANG: - Dora: 100 merkins / 200 MH / 300 LBC: jump wall, run up hill, 1 burpess and run back. - mosey to tire - tire flip: split PAX in 2 groups, traveler calls… ALCATRAZ · MAY 3, 2025 Backblast! Hills and Thrills Q: longshanks · 16 PAX · +1 FNG WARMUP: Jog a lap with some butt kickers. SSH, MC, merkins, Willie mays Hayes, Moroccan night clubs. THE THANG: mosey to the pull-up bars. 3 pull-ups each. Everyone else doing squats while waiting. 2 rounds of 10… SLOW BURN · MAY 2, 2025 Backblast! Triangle of pain- Not a Diamond Q: Joe Lyons · 15 PAX WARMUP: Mosey and stop three times -exercises THE THANG:" Triangle of pain" 1. ABs, 2. Shoulders and 3. shoulders (7 exercises at each stop x 20 reps each time around. Most made two full trips all 7 exercises x 20 MARY… SOUL TO SOLE · MAY 1, 2025 Backblast! Big 5-0 Q: Mainframe · 41 PAX Move everyone and everything to back corner of panera lot. Warm-up was run one lap slick, ruck one lap, ruck one lap with sandbags. Then 5 rounds of 10 merkins w/ruck, 10 overhead presses, and 10 swings. Ruck a lap with… CURRAHEE · APR 29, 2025 Backblast! 2025 Manion WOD Q: Cobra Kai · 16 PAX THE THANG: The Manion WOD + Bonus work ANNOUNCEMENTS: Hog & Coyote, Cannoli Run, & Tortoise and the Hare COT: Prayers SLOW BURN · APR 18, 2025 Backblast! Skip Joyfully Q: Spectre · 12 PAX WARMUP: SSH – 20 IC • Imperial Walkers – 15 IC • Windmills – 10 IC • Arm Circles – 10 fwd / 10 rev • Hillbillies – 15 IC • Mosey (~1/4 mile loop or parking lot lap) THE THANG: Part 1: Partner Dora (10 minutes) Pairs of… ALCATRAZ · APR 12, 2025 Backblast! Sharknado Returns To Alcatraz Q: Stang · 8 PAX WARMUP: 15 Hill Billy Walkers, 15 Potato Pickers, 15 Windmills , 10 Moroccan Nightclubs and 15 Overhead Claps THE THANG: Enter Sharknado: Five different exercises 20 Reps each, after each exercise run up the big steep… SLOW BURN · APR 11, 2025 Backblast! SlowBurn with a Kick in the A…. Q: Cake Boss · 21 PAX WARMUP: Dynamic warm up around Lowe’s stopping along way to circle up and exercise Crowd pleaser was the duck walks in honor of Retiree THE THANG: The accumulator 10 exercises starting with one rep Moving to next… CLYDESDALES · APR 9, 2025 Backblast! Sam Smith Q: Fogerty · 8 PAX WARMUP: yes THE THANG: out and back MARY: Nope ANNOUNCEMENTS: COT: prayers and praises- Fast 5