backblasts
Every workout’s write-up, newest first — straight from the Q’s backblast.
78 backblasts mention “Old Bay”
THE FORGE · FRI SEP 18
4 quarters of pain
WARMUP: SSH, LSS, mosey, some Broga THE THANG: moseyed over to side of Harris Teeter (for a little contact high :flushed:) Wall sit as one Pax ran to concrete and did 3 burpees, halfway through changed to balls to the…
THE BALLROOM · TUE SEP 8
The Hay is in the Barn
With several PAX getting ready to tackle the Blue Ridge Relay this Friday, today’s mission was simple: get moving without cashing any checks the legs need later this week. No heroics. No smoked quads. Save that…
LAZARUS · THU SEP 3
Something of an Old Testament
WARMUP: Goose set the stage with an intro to Shield Lock September, then handed the baton to Pusher THE THANG: Pusher -- he led the charge (literally) out of the parking lot to the corner leading toward Red Ventures…
DAWN PATROL · THU AUG 27
Bucket list
WARMUP: The usual warmups with some clapping THE THANG: We moseyed around Kingsley and found three buckets that all had orders inside. Ran between each of them. All enjoyed immensely. MARY: There was Mary but I had to…
DAWN PATROL · THU AUG 20
Every Second Counts
WARMUP: Blue took the reins and rocked his first leadership effort as a pax of The Fort! SSH, Windmill, Merkin, etc THE THANG: Pax moseyed to the parking garage at Sunbelt Rentals (The Forbidden Zone according to…
DAWN PATROL · THU FEB 12
Backblast! My taste was acquired
The chill came back and 8 showed up for a run around the Sunbelt parking lot. From the amphitheater at Kingsley we moseyed up to Sunbelt. At one end of the lot, we completed various upper and lower exercises that were…
THE BALLROOM · DEC 14, 2025
Backblast! 12 comes of Christmas
Old bay had every intention on Qing however a call from the M created a change of plans due to a water leak at home. Fortunately he gave me the winky to make it all happen. We did a little warmup and took a mosey to the…
THE BALLROOM · SEP 30, 2025
Backblast! Fellowship at Ballroom
WARMUP: stretching and mobility THE THANG: 800meter run 50 dips 100 merkins 150 squats 800meter run MARY: core ANNOUNCEMENTS: COT: prayers for old bay co worker who suddenly passed away yesterday. For his wife and…
THE BALLROOM · AUG 12, 2025
Backblast! Grab hold of an Expensed Footlong and l
'Twas a damp, but not raining, morning and a group of elder statesman of The Fort came together to discuss rising prices and the good old days. A trip past a few light poles with merkins and squats got the blood…
AUG 8, 2025
Backblast! Reminiscing the BLIMPs
The Pax were enthusiastic about a mid-summer retreat from the hot weather this AM. YHC had researched previous backblasts in an effort to find a BLIMP style workout and found one from 2017 led by Old Bay. I remember…
DAWN PATROL · MAY 15, 2025
Backblast! Homage & Something New
Combine some of the greatest hits from previous Qs at Dawn Patrol and mix in something new. WARMUP: Mosey by the pond to staircase: SSH, Windmills Bear crawl the stairs Imperial & Hillbilly Walkers THE THANG: Mosey back…
DAWN PATROL · JAN 23, 2025
Backblast! 18 degrees and toasty
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…
BUSHWOOD · JAN 8, 2025
Backblast! Hootie & the Bushwood
WARMUP: - Mosey a lap - Side Straddle Hop - Big Boy Situps - Imperial Walkers - Windmills - American Hammer - Plank Soundtrack: Hootie & the Blowfish. Album: Cracked Rear View. THE THANG: 80-160-240 Dora - 80 Merkin …
FLIGHT PLAN · JAN 6, 2025
Backblast! Avoiding the Construction
The weather was 37 and rainy (in spite of Old Bays Steve) to start the day at Flight Plan. It was one of those days where the fartsack was extra inviting but the downpainment made was more than worth it. We explored…
DAWN PATROL · DEC 19, 2024
Backblast! Round Robin
Perfect weather morning for 4 PAX to show their mettle WARMUP: pearls on a string THE THANG: Jekyll: Curls, overhead press, tricep extension, bent over row at the rock quarry. Old Bay: Suicide series with merkins and…
THE BALLROOM · DEC 10, 2024
Backblast! The Burden
WARMUP: Side Straddle Hops, rear lunge, forward lunge, Wind Mills THE THANG: One Pax WORKED with a 25 Pound Plate, other pax, ran, slid, and Nured 200 meters while doing a 10 count exercise at each end. Rotated pax…
DAWN PATROL · DEC 7, 2024
Backblast! Dirty McDeuce and Joe
WARMUP: Brief COP to loosen up, esp for Short Sale after flying in middle seat back from Greece. THE THANG: Main Event was a Dirty McDeuce sequence filled with various Merkins, squats, lunges, core and of course four…
THE BALLROOM · DEC 3, 2024
Backblast! Dedicated to Bass
WARMUP: We gathered with a lot of F3 years under our belt. It was cold so we needed to warm up our old bones. Bass wore every particle of clothing he owed, Eddie started a new fashion trend wearing a winter hat and a…
THE BALLROOM · OCT 15, 2024
Backblast! Cindy is missing!!!
Did a warmup near shovel flag as we anticipated the arrival of our fearless Q. SSH, windmills, shoulder taps, Imperial Walkers and Peter Parker’s. Decided we would take a mosey down to the next stop for a few other…
DAWN PATROL · AUG 8, 2024
Backblast! When the Storms Come
WARMUP: a pre-workout chat with two FM cops sheltering from the storm THE THANG: We roamed Kingsley in the windy rain thrown at us by the remnants of Hurricane Debby. Multiple laps around the development including a few…
SLOW BURN · AUG 2, 2024
Backblast! Acceleration by Association
WARMUP: Yes, these are important THE THANG: Stolen from Old Bay: https://f3thefort.com/2024/02/02/countdown-from-50-bear-crawls/ Although I think Big Boys are dumb, so we did flutters instead Start on west side behind…
THE YARD · JUN 15, 2024
Backblast! T Y H E R A D
5 were at The Yard for a tour of the back entrance light posts as we had pain in chalk at each pole. Each pole at a letter of THE YARD, but not in order, so that led to some light yogging to find the next letter in the…
DAWN PATROL · APR 16, 2024
Backblast! Cars are everywhere at 7 AM
Double down for Tiller, Old Bay, Sofrito and YHC Runners: Dojo and Tiller Ruckers: Old Bay, Sofrito and YHC We went Massey to Harris to Jackson and then looped back to Harris and Massey. Finished with some Mary
DAWN PATROL · APR 4, 2024
Backblast! Spring Breaking
WARMUP: 10 burpees, SSH, 10 burpees THE THANG: Run some stair laps repeatedly around the building with Corkscrew, partner style with 1 partner doing exercises and the other running. Ran to bottom of road below LPL, then…