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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.

6,141 backblasts mention “Thang”

BLOCK PARTY · JAN 28, 2025 Backblast! Don’t cross the friggin line and do all Q: Über · 8 PAX WARMUP: Main Street burpees, ground work non-ground work, wall work. THE THANG: circuit with blocks MARY: ANNOUNCEMENTS: COT: JAN 27, 2025 Backblast! DORA remix Q: Matt Bernard · 6 PAX WARMUP: 20 SSH 15 Cherry pickers 15 wind mills 15 imperial walkers THE THANG: Mosey to church parking lot DORA - 50 burpees - 300 lbc - 100 Merkins - 200 squats - 400 flutters - Then Terri rounds off: - Bear crawl 30… FLIGHT PLAN · JAN 27, 2025 Backblast! Rainy day Q: Bonsai · 7 PAX 7 men showed up for a rainy day. YHC was not feeling it, but I had route planned and was on Q so I showed up. YHC decided to ruck with Crabcakes and Assasin while 3 others may or may not have taken the route I… SWEEP THE LEG · JAN 27, 2025 Backblast! It’s Merman Q: Soup To Nuts · 6 PAX WARMUP: None THE THANG: 3 cone pain stations .40 mile mode of transport. Rinse and repeat. 1 cone -15 dips 2 cone - 15 merkins 3 cone - 15 squats. Should have logged 3.5 a 4 miles and did enough merkins, dips and squats… JAN 27, 2025 Backblast! Push through whether your life is in or Q: Crystal Lake · 7 PAX WARMUP: - Moroccan nightclubs - Cherry pickers - Windmill - Hillbilly walker Mosey around loop, karaoke, mosey, karaoke, mosey. Stop at curb and 10 inclined merkins on curb in cadence, mosey over to the pull up bars and… 6@6 · JAN 25, 2025 Backblast! Enter a workout title .... Blue53 Q: Barry Manilow · 16 PAX WARMUP: no, it was cold THE THANG: mostly running MARY: Pusher .... coffee .... Freed To Lead ANNOUNCEMENTS: follow with D2DB COT: pre THE YARD · JAN 25, 2025 Backblast! Repeat till Failure 7 PAX WARMUP: Started with a 5 minute mosey around campus and then circled up: CherryPickersx5inCadence, WindMillsx5inCadence, SSHx15inCadence, HighKneesx20OYO, SSHx10inCadence, ButtKickersx20OYO, SSHx5inCadence… ALCATRAZ · JAN 25, 2025 Backblast! cold morning but 1-0 for the day Q: Masterpiece · 6 PAX WARMUP: mosey, windmill, Moroccan night club, peter Parker, imperial walker, merkins THE THANG: Dora 50 merks, 100 lbc, 150 squats, 200 flutters then wall squats somd pull ups, step ups and dips. Then bear crawl, lunges… THE FORT · JAN 25, 2025 Backblast! Reservation for Two Please Q: Double D · 2 PAX WARMUP: SSH, IWs, Hillbillies, karaoke, toy soldier, butt kicks, high knees, nur THE THANG: We ran 3 ish miles down to Harris St Park, thru downtown FM and back. We stopped a lot several churches and paid homage at the… JAN 24, 2025 Backblast! Pretty warm for 17 Q: Rolloff · 21 PAX WARMUP: pledge THE THANG: mosey over to Academy and Monroe white Hill pendulum from parking lot to parking lot on Monroe white - 10 jump squats/squats at the top of one hill, 2 kraken burpees at MW and academy , 10… SLOW BURN · JAN 24, 2025 Backblast! Caught in my zipper Q: Time Machine · 4 PAX WARMUP: Gas pumpers just for Twister, then various stretches ending with Windmills THE THANG: Yogged to the Lowe’s Parking Lot, called a MOT down the aisle and work out at the end, reversed the MOT next aisle over back… THE HIVE · JAN 24, 2025 Backblast! Swinging Richards at the Hive 6 PAX WARMUP: It was cold so we started with a 5 minute mosey to warm up. Mixed in some high knees, butt kickers, and karaoke along the way. Ended back up at COT. Running portion of the workout was completed. Needed to warm… 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… SOUL TO SOLE · JAN 23, 2025 Backblast! Back to School Q: Bitcoin · 5 PAX 5 brave men beat the fart sack and trekked close four miles. Took a trip back to School to check in at the coaches box. THE THANG: Trek to the School 20 Low Slow Squats 20 Lunges x 2 20 Mountain Climbers Trek back to… KITCHEN SINK · JAN 22, 2025 Backblast! The Safe Sink Q: darkhelmet · 10 PAX WARMUP: A little of this, a little of that... THE THANG: We took our rucks and sandbags and traveled to the top of gentle slope of the entrance to the school in the hopes of finding a less icy spot. We were… BUSHWOOD · JAN 22, 2025 Backblast! Eastside Natty Celebration Q: Greg Shoney · 7 PAX WARMUP: mosey, SSH windmill THE THANG: group Hill Dora / lower body/ squats lunges sumo calf Mosey Setup up - 4 sets x30 Mosey Merkins Mosey Mary MARY: we gave Mary some Lovin ANNOUNCEMENTS: congrats to the Ohio State… RING OF FIRE · JAN 22, 2025 Backblast! Only the best for the PAX of RoF Q: Cake Boss · 4 PAX WARMUP: imperial walkers, Moroccan night clubs, low slow squats Grab a Cindy Mosey to Gym entrance :fire:Dips In cadence :fire: 10 step Ups :fire:Derkins in cadence Mosey to from main entrance with Cindy :fire:Dips In… 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… SNAKE PIT · JAN 21, 2025 Backblast! To Nur or Not to Nur Q: Crystal Lake · 4 PAX WARMUP: In cadence - Moroccan nightclubs - Cherry pickers - Windmill - Hillbilly walkers THE THANG: Catch me if you can: - one partner carries both bells up the hill entrance, while the other does 5 merkins, then switch… THE BALLROOM · JAN 21, 2025 Backblast! Weighed Down Q: Band Camp · 6 PAX WARMUP: yea, this is important. did SSH for a while because Esso was late. He apparently "went to block party" and then remembered we were going to ballroom today. THE THANG: ran around exploring Found a 15 space… BLOCK PARTY · JAN 21, 2025 Backblast! Cold Q: Soup To Nuts · 2 PAX WARMUP: run up Massey St for SSH, Walkers, Cherry Pickers, Windmills. THE THANG: Mosey to beautiful parking lot of 1st Baptist. Bear Crawl every other light post and complete 15 merkins. Turnaround. Burpee broad jumps… JAN 21, 2025 Backblast! Tour de grounds Q: Cyclops · 5 PAX WARMUP: mosey to Grace Presbyterian Various exercises in cadence with burpees mixed in. Finished with 10 6-count burpees in cadence before moseying to behind red bowl THE THANG: 7’s - Merkins and Sumo squats - building… 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: