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F3 THE FORT
From the gloom

backblasts

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

386 backblasts mention “Suplex”

THE YARD · MAY 31, 2025 Backblast! Enter The Snake Pit Hurricane Q: Drop Thrill · 12 PAX · +1 FNG 12 pax entered the eye of the storm and got better. Welcome FNG’s Grogu and Binford! Suplex brought out FNG Binford because of tools or something along those lines. :clap: Rumbling Bald brought out his 2.0 FNK Grogu who… THE HIVE · MAY 30, 2025 Backblast! The Time is Always Now Q: Band Camp · 22 PAX · +1 FNG WARMUP: methodical SSH 1 burpee Windmill 2 burps IW 3 burps HW 4 burps J-Lo 5 burps Farmers carry https://medium.com/@danjohn84123/humane-burpee-342d0054a13f Finished with swing sequence to hit 100 total 5 swings 5… THE COACH'S BOX · MAY 29, 2025 Backblast! 4-Stations for 4-Laws Q: Suplex · 3 PAX WARMUP: SSH, ImpWalkers, HillWalkers, ChPickrs, LSSquats, Up/Down dog, Merkins THE THANG: Sideline to sideline… 10 yard line: tire Flips to other sideline, 50 LBCs, jog back & next station 20 Yd: walking twist Lunges w/… COLOSSEUM · MAY 27, 2025 Backblast! Memorial Day continuation Q: Farmers Only · 11 PAX WARMUP: mosey with ssh and merkins THE THANG: Modified combination of the Danny Dietz and Matthew Axleson hero wods. Lots of running. Lots of reps. MARY: only a little ANNOUNCEMENTS: some COT: yes THE COACH'S BOX · MAY 22, 2025 Backblast! Consistency Is a Heavy Lift - Grip It a Q: Jeremy Holt - · 5 PAX :checkered_flag: Warm-Up (In Cadence): - Windmills – 10 - Imperial Walkers – 15 - Low Slow Squats – 10 Slowsy to the tires and cinderblocks to get our minds right for what’s coming. :steam_locomotive: THE PAIN TRAIN –… 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 /… 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… 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: 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… THE COACH'S BOX · MAY 15, 2025 Backblast! 30/30 At The Mill Q: Rumbling Bald · 4 PAX WARMUP: SSH, WM, MNC THE THANG: 4 corners of practice field - Reps of 30 MOT - Mosey Exercises: Merkins, Squats, LBC’s, Monkey H’s MARY: No ANNOUNCEMENTS: yes COT: yes THE COACH'S BOX · MAY 8, 2025 Backblast! Volleyball Challenge Q: Hominy · 2 PAX Thursday 5/8/25 Coach’s Box at FMHS 5:00am-5:30am Musical Soundtrack: See Amazon Playlist: “February 2025 edited for Coach’s Box” Warmup: - Bear Crawl - Imperial Walkers - Windmills - Merkins - LBC THE THANG: 50-100-150… 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… SNAKE PIT · MAY 6, 2025 Backblast! Snake pit Poker Q: Kaiser · 4 PAX WARMUP: side straddle hops, windmills, Broga, overhead claps, merkins THE THANG: poker :hearts: :diamonds: :clubs: :spades: multiple exercised based on what card you draw MARY: flutters, wheezy Jefferson, heel touches… 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… THE COACH'S BOX · MAY 1, 2025 Backblast! Leg Day at the Box 4 PAX WARMUP: It's the Coach's Box, there is no warm-up. Ain't nobody got time for that!!! Gave the disclaimer 2 min prior to start time, no time to waste. THE THANG: Moseyed to the hill in front of the school. Time Under… KITCHEN SINK · APR 30, 2025 Backblast! BOP Kitchen Sink Style 11 PAX Brought a BOP to the Kitchen Sink. WARMUP: Not enough time for a standard warmup. Warmup was reviewing the list of exercises on the BOP as there were some combo exercises , PAX performed 2-3 reps to ensure they… SNAKE PIT · APR 29, 2025 Backblast! 2025.18 Q: Tesh · 8 PAX Warmup Partner up for 100s 100 burpees split between two partners while one farmer carries both bells 30 yds and back 100 total Snatch/squats + Clean/thrusters split between you and a partner (swapping bells) 100 total… THE ARMORY · APR 28, 2025 Backblast! KB Mondays Q: Farmers Only · 14 PAX WARMUP: ssh, merkins and morrocan night clubs THE THANG: Four rounds of mechanical drop sets. Do amrap of a movement and move right into the next. Round one - single arm press( each arm), upright row, y press and dry… THE COACH'S BOX · APR 17, 2025 Backblast! A girl named Cindie Q: 3D · 10 PAX Everyone grabbed a Cindie. MurderBunny 10 yds 20 curls. Repeat. Lunge with torso twist back 10yds and bent over double arm row. Repeat. Start over with Murder Bunnies again. Ended with some Mary. THE COACH'S BOX · APR 10, 2025 Backblast! Cindy 1, Pusher 0 Q: Bonsai · 6 PAX WARMUP: SSH Windmill Low slow squats High knees THE THANG: Pacer test - if you don’t know what it is, ask your elementary kids or google it. After you are dropped from pacer test move over to cinder block workout Rep… BUSHWOOD · APR 9, 2025 Backblast! SemiConservative Replication of Agility Q: Suplex · 4 PAX WARMUP: (all IC) - MOTIVATOR (10), Windmills , Ch. Pickers, Merkins, Mike Tysons THE THANG: 1st Course: Resilience with Music: https://www.youtube.com/watch?v=s87ToUxZY-Q(2:45) → Plank Jacks in between Catch Phrase O'… THE COACH'S BOX · APR 3, 2025 Backblast! Accelerating all 3Fs Q: Kaiser · 3 PAX WARMUP: short warmup - side straddle hops, planks, and downward dog/ honeymooner stretches THE THANG: 20 minutes - 3 rounds of (20) overhead presses, (20) swings, (20) CDDs, and (20) bent over rows…with another 120… APR 2, 2025 Backblast! QvQ Finals Q: Suplex · 31 PAX QvQvQvQ Suplex Gear Kodak Bootcamp (filling in for Hillian-DR) Socrates Kettlebell Beaker Running with Pain Stations (filling in for Spectre-DR/IR) Socrates won