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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.

833 backblasts mention “rad”

LAZARUS · APR 10, 2025 Backblast! Lazarus Q: Tiller · 12 PAX WARMUP: 10 side straddle hops 10 slow low squats 10 windmills THE THANG: started running in parking lot moving towards Red Stone theatre, Dosie Dough on left side then right side Dosie Dough. Running for a quarter mile… RING OF FIRE · APR 9, 2025 Backblast! AKA - Board of Pain 2025 Q: Band Camp · 12 PAX The [vintage] Challenge: - Burpees – 100 (Ruby Slippers 0, Slash 7) - Calf Raises – 150 (50 regular, 50 toes pointed in, 50 toes pointed out) - Ski Abs – 100 (Barry Manilow started) - Merkins – 100 - Deep Squats – 100… THE YARD · APR 5, 2025 Backblast! Circle of intensity Q: Float Bridge · 7 PAX WARMUP: Windmill Morrocan nightclub Imperial walker THE THANG: Circle of intensity 45 sec exercise 20 second rest Squat jack Side straddle hop Windmill Plank jack Seal jack You pick Merkin Mountain climber Shoulder taps… 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… SOUL TO SOLE · APR 3, 2025 Backblast! The Legs Feed The Wolf Q: Halfback · 8 PAX WARMUP: Side Straddle Hop, Flutter Kicks THE THANG: 3.4 mile ruck with pain stations MARY: ANNOUNCEMENTS: Fastest 5k, Bethel Mens Shelter COT: SNAKE PIT · APR 1, 2025 Backblast! 50, in air quotes, percent better at th Q: Brawny - The Fort · 5 PAX WARMUP: 10 Moroccan nightclubs, 10 Windmills, 10 side straddle hops THE THANG: 2 times through this stuff! 1. 50 Calf Raises then 50+ yd-ish Mosey w/ KB, 2. 50 Goblet Squats Sumo style then 50+ yd-ish Mosey w/ KB, 3. 50… THE RANCH · MAR 20, 2025 Backblast! Webb-o-Rama at the Ranch Q: Sugarbug · 3 PAX WARMUP: Some SSH, windmill, imperial walkers, hillbilly walkers, Moroccan nightclubs and cherry pickers THE THANG: Jack Webb style work then a lap around the middle school drop off loop. I had a long list of options… TRAINING GROUND · MAR 16, 2025 Backblast! Don’t let it rain on our parade. Q: Über · 2 PAX WARMUP: THE THANG: uptown FM & WEP ruck MARY: ANNOUNCEMENTS: COT: VARSITY · MAR 7, 2025 Backblast! Getting Swole With Cindy Q: JWOW · 2 PAX WARMUP: Side Straddle Hops and stuff THE THANG: 10 Pull-ups, 20 Manmakers, 30 Cindy Squats. Run down to the stadium and lunge/bear crawl back. We did 4 rounds of this. MARY: Flutters, American Hammers, Box Cutters… THE RANCH · MAR 6, 2025 Backblast! 11’s 7’s benches & other fun Q: Cyclops · 7 PAX WARMUP: mosey to the bus loop Exercises in cadence with burpees in between Windmills imperial walkers Hillbilly walkers Low slow squats Moroccan nights clubs holding people’s chair Side straddle hops Plank Mountain… AMERICAN JACKAL · MAR 3, 2025 Backblast! My version of pendulum of pain Q: Only Fans · 9 PAX WARMUP: Side straddle hops, Smurf Jacks, Windmill, Mosey THE THANG: Split the exercises, repetition with your partner Up hill: Station 1 - 20 - Burpees Station 2 40 - Merkins Circle of pain: Both partners execute 4… THE COACH'S BOX · FEB 27, 2025 Backblast! Staying in the box at Coaches Box Q: Zalinsky · 8 PAX YHC was 1st F Q for 1st 30 minutes so warmup was brief and right into it. WARMUP: IC: Imperial Walkers, Cherry Pickers, Hillbilly Walkers. THE THANG: Used the big large box already in parking lot to my advantage. 4… THE YARD · FEB 22, 2025 Backblast! State law trivia Q: Float Bridge · 4 PAX WARMUP: - overhead clap - Moroccan night club - Side straddle hop THE THANG: Bucket of trivia pain - wrong answers = 5 jump squats - Read the exercise - PAX does the exercise will one person dribbles the basket ball to… ALCATRAZ · FEB 22, 2025 Backblast! hills burpees and Broga Q: Masterpiece · 6 PAX WARMUP: mosey to fire station. Moroccan, the windmill, low sli squats, merkin, downward dog, honeymooners, side straddle hop THE THANG: run to hill merkins and squats x10 then run hill while parter does curls rotate… CURRAHEE · FEB 18, 2025 Backblast! 2-18 Doras and light poles galore Q: Cyclops · 7 PAX WARMUP: step off at 0500 to the side lot of TCES Exercises in cadence: Side straddle hops Windmills Imperial walkers Cherry pickers Seal jacks Merkins w/rucks on THE THANG: Doras and light poles Dora with a partner: 100… FEB 18, 2025 Backblast! Grunge isn’t classic rock Q: Sugarbug · 6 PAX WARMUP: Did some side straddle hops, imperial walkers, hillbilly walkers and Moroccan nightclubs and then mosey over to the church lot THE THANG: Tabata 40 seconds on with 20 seconds off. Got through about 2.5… AMERICAN JACKAL · FEB 17, 2025 Backblast! Bucket of pain, Trivia and Wheelbarrow Q: Float Bridge · 11 PAX WARMUP: Overhead clap, Moroccan night club, side saddle hope and squats THE THANG: Bucket of pain / trivia with wheelbarrow push - pick an exercise card / trivia question, announce the exercise for the group, nur to the… THE YARD · FEB 15, 2025 Backblast! Not at all easy this Saturday morning Q: Bitcoin · 5 PAX Five brave men weathered the cold Saturday morning and made it to the Yard for a YHC led beat down, and arrived two minutes before the start time. Warmorama: After a quick circle on the tracks, Floatbridge led us for… DAWN PATROL · FEB 13, 2025 Backblast! Keeping Dry Q: Minuteman · 2 PAX WARMUP: SIDE STRADDLE HOPS SEAL JACKS IMPERIAL WALKERS HILLBILLY WALKERS WINDMILLS MOUNTAIN CLIMBERS THE THANG: 3x thru the board of pain (see pic) topped off with: Wall sit - 1 minute Plank - 1 minute Ladder with… AMERICAN JACKAL · FEB 10, 2025 Backblast! Post Super Bowl Hominy Grits Q: Hominy · 6 PAX WARMUP: - Mosey a lap - Side Straddle Hop - Heels to Heaven - Imperial Walkers - Hillbilly Walkers - Windmills - American Hammer - Plank (remain in plank, then put right arm then left arm in air) SOUNDTRACK: See Amazon… DAWN PATROL · JAN 23, 2025 Backblast! 18 degrees and toasty Q: Minuteman · 5 PAX WARMUP: mosey to coupons (rocks) with karaoke, butt kickers, and high knees along the way. THE THANG: 3x rinse and repeat 8 exercises, all in cadence: Merkins 15 Peter Parkers (from elbow plank position) 30 Curls 15… THE COACH'S BOX · JAN 23, 2025 Backblast! VQ in The Fort Region Q: Anchor Bar · 7 PAX I introduced some of the pax from The Fort to Anchor Bar’s Famous Chicken Wings. The Anchor Bar is a restaurant in Buffalo, NY that is famous for the first place to serve chicken wings as we know them today. More on… CURRAHEE · JAN 21, 2025 Backblast! Conquer the Hill Q: Bitcoin · 6 PAX Chilling morning with temperature in the teens. Six brave souls made the trek to the heart attack Hill and conquered it. WARMUP: Side straddle hops Windmills Hillbilly Walkers Imperial Walkers THE THANG: March to the… AMERICAN JACKAL · JAN 20, 2025 Backblast! Cold day at American Jackal Q: Float Bridge · 14 PAX WARMUP: 25 Side Straddle Hops 20 windmills THE THANG: 8 exercise from the bucket + 50 lb sandbag carry x 2 40 Burpees 60 Merkins 80 squats 100 LBCs 120 Side Straddle Hop MARY: ANNOUNCEMENTS: COT: