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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.

341 backblasts mention “Headspin”

SLOW BURN · FRI OCT 30 44th Birthday Q Q: Splinter · 10 PAX · +1 FNG Today is day #5 and my birthday Q. What a week it's been! WARMUP: FNG showed so we went over 5 Core Principals first. SSH, Windmills, Moroccan Night Clubs, Stretching, Mosey THE THANG: Second Version of the 1982. 19… MINNOW POND · THU OCT 29 Tour of FM and 44 Reps Q: Splinter · 19 PAX Birthday Week Q #4. WARMUP: Pledge of Allegiance and Directions-ish THE THANG: Run for 5 minutes-ish then do 11 Squats, SSH, Hammers and calf raises all ways. Main St --> Springs St --> Summersby -->Unity St -->Hill St… RING OF FIRE · WED OCT 28 1982 Q: Splinter · 5 PAX Birthday Week Q #3 in the books. I built the workout around the year 1982 and my upcoming age. WARMUP: Good long mosey around Nafo to the NEW Marching Pad behind the ROTC building. 44 SSH, Windmills and stretching. THE… BLOCK PARTY · TUE OCT 27 Hills & Marching Around WEP Q: Splinter · 7 PAX Day #2 of Birthday Week Q's. Here we go! WARMUP: SSH, Windmills, Imperial Walkers, Stretching, Mosey THE THANG: Mosey over to the swings. Partner up and one partner does suspended crunches (feet in swing) 20x and the… THE YARD · SAT OCT 17 Catan the board game Q: Float Bridge · 12 PAX WARMUP: THE THANG: Played the game of catan Three stations with multiple exercises as a team Longest mile competition MARY: ANNOUNCEMENTS: 4 Bs Bethel Trash pickup 401k COT: SOUL TO SOLE · THU OCT 15 Ruck/Shuffle @ S2S Q: Ruby Slippers · 9 PAX Love this AO as the opportunity to fellowship with PAX is the main draw for me. You have time to get past the surface and talk about what's happening in each other's lives, sharing burdens or giving praise reports… RING OF FIRE · WED OCT 14 Hot Potato Q: Splinter · 5 PAX There are times in our lives when we must be ready to act, even if we are not fully prepared. We must rely on our experiences and take the best action/make the best decision with the information we have. A Hot Potato… THE FORT · SAT OCT 3 Tour de Fort Q: HarryCarry · 8 PAX Started with a mosey run from WEP to the Church on Harris street. Thang 1: Elevens: Merkins then run up steps of church and do Bobby Hurleys at top. Run down Harris, down Massey to Pike parking lot. Thang 2: Bear crawl… RING OF FIRE · WED SEP 30 Not Exactly Comfortable...Good Q: maximus · 9 PAX WARMUP: Run around the parking lot and end up at the bottom of the hill by the elementary school. Jump Squats, SSH, Wind Mills THE THANG: Ok, here's the deal. We're going to do things we've all done before however… BLOCK PARTY · TUE SEP 29 FORTeen Years Q: Double D · 85 PAX WARMUP: 14 Burpees THE THANG: Mosey to center of WEP Pax rotated into center based on year of 1st post (ie Class of 2026, 2025, 2024, etc). Varied exercises were performed by all including Burpees, Partner Derkins… RING OF FIRE · MON SEP 28 Hero WOD - The Steve Q: Sweet Baby Ray · 8 PAX WARMUP: SSH, Cherry Pickers, Windmill, down dog, honey mooners, the lizard stretch. Mosey to ROTC building and everyone grabbed a Cindy then mosey back to the flag. THE THANG: Hero WOD for my father in law Steve. He is… RING OF FIRE · WED SEP 23 If You Can't Do It, Don't Q It Q: Splinter · 5 PAX Well, the Site Q (YHC) has been doing a slack job recently and figure out I didn't have a Q for this morning so I decided to take it on. I'm a be believer in "If you can't do it, don't Q it" so given my current set of… RING OF FIRE · SAT SEP 19 2nd Annual F3 The Fort 9/11 Memorial Stair Climb 8 PAX 9/11/2001 is a day nobody will ever forget. Nobody should ever forget. Many lives were lost and America as we knew it was forever changed after that day. This was the 25th anniversary of that horrible day. 110 stories /… LAZARUS · THU SEP 17 Kumquat Q: Band Camp · 17 PAX WARMUP: BC led that....it involved burpees in cadence, but only after some creative running THE THANG: Split into 3 groups, was gonna be 4, but Tesh was late. Rotated at Esso's whistle. Band Camp's job was to travel the… RING OF FIRE · WED SEP 16 Track Work Q: Pocahontas · 9 PAX WARMUP: Yes THE THANG: We ran the track for 30-35 minutes. Every 3 minutes we stopped for 10x pushups or 10x squats or 10x lunges MARY: Yes ANNOUNCEMENTS: Yes. 4.01k reindeer run COT: Prayers and praises LAZARUS · THU SEP 10 Pipe Hitters Shieldlock Q Q: Italian Job · 14 PAX 14 at Lazarus for a Pipe Hitters Shieldlock beatdown. Here’s what we did: Warm-up - 5 Merkins (IC) - 5 Low Slow Squats (IC) - 10 SSHs (IC) The Thang Island Hopping with Maximus - Run to 2nd island, run back, 10 Mtn… RING OF FIRE · WED SEP 9 MP version of ROF Q: Ruby Slippers · 6 PAX It was King of the Ring at ROF this morning. Instead of creating a workout that favored my strengths, went in the opposite direction and thought about the AO that kicks my butt every time, MP. Instead of running with… RING OF FIRE · WED SEP 2 Lotsa Lotsa Laps Q: Shield · 9 PAX WARMUP: SSH, IMPERIAL WALKERS, PIGEON STRETCHING,DOWNWARD DOG,HONEYMOONERS, MOUNTAIN CLIMBERS THE THANG: 100 FLUTTERS, 75 SSH, 50 MERKINS, 40 SQUATS, 30 SHOULDER TAPS, 25 LBC'S ,15 BOMBJACKS, 10 CDD AND 5 PULLUPS. AFTER… RING OF FIRE · WED AUG 26 Four Corners Of Hell Q: Rumbling Bald · 6 PAX WARMUP: SSH, IW, HW, Windmill, MNC, Broga THE THANG: Four Corners Ladder starting with 40 reps each, decreasing by 10 each round. After reaching bottom of ladder, each subsequent round is reps of 10. 1. Squats 2… THE YARD · SAT AUG 22 Short Circuit Q: Time Machine · 10 PAX WARMUP: SSH, IW, WM, HW, mosey and Broga THE THANG: 3 circuits: 1st: Upper Body, 15 Merkins, CDD, 20 Shoulder Taps and 15 WAM x3 2nd: Lower Body, 15 LSS, 20 Lunges, 15 Jump Squats and 60 second wall sit x3 3rd… RING OF FIRE · WED AUG 19 Hot Potato Q: HarryCarry · 7 PAX Started with a short run then: Warmup: SSH, Windmills, Imp Walkers, Moroccan N/C, Low slow squats, peter parkers, plank stretches. Thang1: burpee relay: 5 burpees, run, 5 burpees, run, 5 burpees run, plank for six… RING OF FIRE · MON AUG 17 US Navy SEAL Feeks Q: HarryCarry · 7 PAX Began with a short run Warmup: SSH, Windmills, Imp Walkers, low slow squats, peter parkers, plank stretches. Thang1: Bobby-Bears: do 5 bobby hurleys, bear crawl to next light pole, repeat for a total of three… RING OF FIRE · WED AUG 12 Smokin Cindy Beatdown Q: Cohiba · 7 PAX Warm-Up: SSH – 25 IC Imperial Walkers – 15 IC Moroccan NC – 15 IC Windmills - 10 IC Strawberry Pickers - 10 IC Cheese Shredder The Thang: 1. Dora: Partner up. One works, one runs 50 yards and back. Switch. Exercises… THE YARD · SAT AUG 8 My Qshake Brings The Boys To The Yard Q: Cohiba · 18 PAX Mission of F3: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership. 5 Core Principles: 1. Free of charge 2. Open to all men 3. Held outdoors, rain or shine, heat or…