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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.

215 backblasts mention “Pauly D”

LAZARUS · THU OCT 29 EMOM at the movies… Q: Sweet Baby Ray · 10 PAX WARMUP: SSH, Cherry Pickers, down dog, honey mooners, pigeon stretch, mosey to the parking lot in front of the movie theater. THE THANG: 4 corner EMOM (every minute on the minute) PAX broke into three group and picked a… COCKPIT · WED OCT 28 Racing at the Pit Q: Ruby Slippers · 9 PAX Always an honor and a privilege to lead my F3 brothers in a workout. Like to try and mix it up a bit for the PAX so I researched the backblasts for this AO. Reached out to the Site Q to inquire what kind of gear is… COCKPIT · MON OCT 26 Easy on the Shoulders, Not on the Legs Q: Splinter · 8 PAX This is my birthday week, so I'm trying to Q all 5 days. #1 in the books! WARMUP: Windmills, stretching, Moroccan NCs and a mosey down behind the stadium and school. THE THANG: Lamppost-palooza. Run to the lamppost… THE FORT · SAT OCT 24 Birthday Bash Q: Pauly D · 8 PAX 32 Trips Around the Sun WARMUP: 32 Moroccan Night Clubs, 32 SSH. THE THANG: Stop 1: 4 Corners Parking Lot At each corner: 8 Merkins 8 Squats 8 LBCs 8 Mountain Climbers 32 reps per corner Jog between corners Stop 2… THE COACH'S BOX · THU OCT 22 Coach’s Co-Q at Coach’s Box Q: Hominy · 8 PAX WARMUP: Led by Hominy: 20 SSH. 20 Mountain climbers. Mosey to loop. THE THANG: 10 merkins. Lap. 20 Squat. Lap. 30 calf raises. LBC waiting for the 6. Mosey back to the skillet. Called 20 CCD. Do a violater. Switch to… COCKPIT · WED OCT 21 Why do we keep running past the destinations Q: Peach Stand · 7 PAX WARMUP: walkers, windmills, Peter parkers, up and down dog stretches THE THANG: We visited 6 different locations making a full loop around the CRHS property Each location had a start point, a destination point, an… COCKPIT · MON OCT 19 Chilly Monday Bread Maker Beatdown Q: Jason Mills · 5 PAX WARMUP: SSH,IW,Hillbilly, Cherry pickers, Runners stretch, Down dog THE THANG: Mosey to Forest Creek Football field. - 2 lengths of the field. Length 1: lunge walk 10 yards, Catalina wine mixers, increasing reps by 2… COCKPIT · WED OCT 14 Egypt > Desert > Promised Land Bootcamp Q: Gump · 11 PAX WARMUP: We started with a mile around campus, fleeing Egypt with a few dynamic stretches along the way. Made sure to circle back for the six. Bonsai stepped up with some Side Straddle Hops while YHC went back for… COCKPIT · MON OCT 12 2026.42 Cockpit Q: Tesh · 9 PAX Running segments with a push (cinder block) on one end and legs on the other Merkins with recovery bear crawls Farmer carries with cindies And that's how 45 minutes goes by really fast. THE FORT · SAT OCT 10 The Fort Mixtape Q: Casey Kasem · 10 PAX · +1 FNG WARMUP: SSH, windmills, Imperials, ham stretches THE THANG: Pauly D - Rochamburpees Rock Paper Scissors in a forearm plank. Winner does 1 Merkin, Loser does 1 Burpee. Tie Both do 1 Burpee. 10 rounds. Ab Webb 1 Hand… COCKPIT · WED OCT 7 Running Season is Here Q: Double D · 10 PAX WARMUP: Mosey down hill behind school with various movements until reached the road loop at the bottom THE THANG: Running and exercises until finish First "mile" = Burpees followed by a lap, 4 total starting with 20… SEABISCUIT · TUE OCT 6 Small loops , bigs speeds Q: Rolloff · 8 PAX WARMUP: THE THANG: laps around 7/11 and blue, one lap on one lap off, rinse repeat MARY: ANNOUNCEMENTS: COT: COCKPIT · MON OCT 5 Viva La Libertad Q: Dictator · 8 PAX WARMUP: SSHs, Hillbilly Walkers, Imperial Walkers, Moroccan Night Club, Cherry Pickers THE THANG: Sumo Deadlift High Pull, Blades of Glory, Bus Driver, Bent Over Row, Carolina Dry Docks, Plank, Back Widow, Flutter… THE YARD · SAT OCT 3 Noah’s Ark - Just the Animals. Q: Pauly D · 10 PAX WARMUP: very warm already THE THANG: mosey around the islands of parking. Stop at one side and establish our workout area. The theme is Noah’s Ark so we did as many animal related workouts as we could do (and do it… COCKPIT · WED SEP 30 A hill and sauerkraut Q: Grinder · 9 PAX WARMUP: - SSH / IW / WM - mosey to hill behind the school THE THANG: - modified suicides - 5 stops with increasing exercise count: 10/20/30/40/50 - exercises: squats, shoulder taps, monkey humpers, imperial walker … 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… COCKPIT · MON SEP 28 Flight of the Mumblecheese Q: Pollo Hermano · 7 PAX WARMUP: Short lap mosey. SSH, Windmills, IW, HW, Casbah #2s THE THANG: 3 rounds: Merkins, Squats, LBCs, CDDs, :flag-us:Hammers 3 rounds Burpees, :flag-us: Hammers, Lunges, Mountain Climers. Short lap mosey. AMRAP (not… SLOW BURN · FRI SEP 25 Welcome Outback Q: Cherry Pie · 6 PAX · +1 FNG WARMUP: side straddle hop, imperial walkers, hill billy walkers, windmills, Moroccan night clubs, mosey around the lot THE THANG: 11’s on hill by gas station At bottom - Big boy sit-ups At top - Jump squats 4 corners in… LAZARUS · THU SEP 24 Week 4 of 4 Shield-Lock-September Q: Pauly D · 11 PAX WARMUP: yes THE THANG: 2 laps around the theater (apparently that's a far distance) 11’s with Burpees and Jump Squats Ab Webb ft. Straight leg Freddy Mercurys MARY: hold a plank and then American hammers ANNOUNCEMENTS… COCKPIT · WED SEP 23 Q-School Q: Cyclops · 11 PAX WARMUP: Disclaimer and mosey down the hill to a warmup circle with the following exercises in cadence Windmills x 10 Cherry Pickers x 10 Imperial walkers x 10 5 burpees OYO Hillbilly Walkers x 10 4 burpees OYO Seal… COCKPIT · MON SEP 21 Bert Q: Deep Dish · 11 PAX WARMUP: Brief tour of our 0.25mi loop THE THANG: 50 burpees 400m run 100 merkins 400m rub 150 lunges 400m rub 200 squats 400m run 150 lunges 400m run 100 merkins 400m run 50 burpees I believe all pax made it through at… 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… COCKPIT · WED SEP 16 Old Bush Q: LTrain · 11 PAX WARMUP: Mosey with a few stops to the middle school track. THE THANG: 100 yds of Burpee Dan. 10 Yards of lunges, 1 Burpee, 10 additional yards of lunges, 2 burpees, until you made it to the next end zone. Partner AMRAP… SEABISCUIT · TUE SEP 15 The Forest, Forest, Forest Q: Pauly D · 7 PAX WARMUP: OYO THE THANG: Run to The Forest and do 1-3 laps. Totals of 3-5 miles were had MARY: ANNOUNCEMENTS: COT: