Backblasts

Date: 2026-10-09
AO: The Farm
Q: Squatter ,
PAX: Squatter, Trilogy, Firehead
FNGs: None
COUNT: 3
WARMUP:
SSHs
Michael Phelps
Beet pickers
Willy Mays Hayes
Imperial Walkers
Mosey

THE THANG:
10 yard bear crawl between each, 12 reps of each exercise

– Burpees
– American Hammers
– Mountain Climbers
– Merkins
– Bonnie Blairs
– Monkey Humpers
– Clapping Merkins
– Jump Squats
– Peter Parkers
– Carolina Dry Docks
– Derkin

Circle of fire to kill time

MARY:
Took turns leading core exercises

ANNOUNCEMENTS:
The Grunt Nov 7, sign up today!
Firehead on Q for Sat Ruck and Monday

COT:
Thinking about how an almost-strager gave me the emotional headlock to join F3. He asked me what I did for working out and he proceeded to tell me how F3 was the thing that worked best for him. Very thankful for that conversation that has changed my life for the better.

Date: 2026-10-09
AO: The Patriot
Q: CableGuy ,
PAX: Deliverance, Bob the Builder, Big Short, citrus, Smokey, Rim Fire, Moderator, Flipper, Fiddler, CableGuy FNGs: None
COUNT: 10
WARMUP: SSH, AC, WM, HB, CP, DD, CK
THE THANG:
Murder Bunny sesh: to the 10, run back; advance it to the 30, run back; to the 50, run back; to the opposite goal line and circle up for …
The Gladiator: Take a ticket. Ticket contains an exercise. If your ticket says The Gladiator, you’re the timer. Gladiator double farmer carries two laps around the circle while the pax exercise. Rotate one position to your right each time. We got in two full rounds and a speed round. Rifle carry back to the entrance goal line, and done. MARY: None
ANNOUNCEMENTS: The Grunt, Saturday 11/7, 0700: come out you won’t regret it!
COT: Choose kindness and be the adult in the room. Everybody is carrying something around, known only to them. Be kind.

Date: 2026-10-09
AO: Terrapin Station
Q: East Wing ,
PAX: Breach, Ripcord, East Wing, V8, Bean Counter, Hobbyhorse, Sloop, Goldfish FNGs:
COUNT: 8

WARMUP:
SSH, IW, LBAC, MP, MNC, WMH, RVE
DD / RP / WGS / CK

Jog to street, up stairs, and back
_____

THE THANG:

5 min tabata — 45sec work + 15sec rest
1. Chest press
2. Skull crusher
3. OH Press
4. Single arm row
5. Curl
-Phelps it out, big arm circles
-Jog to street, up stairs, and back
-Rinse and repeat (3x)

NOT MARY:

7 min tabata — 45sec work + 15sec rest
1. LBC
2. Knee touch crunch
3. Flutter kick
4. In and outs
5. Crunchy frog (stupid idea)
6. Dead bug
7. American hammer
-Be sure to get credit for your monthlychallenge ✔️
_____

MARY:
Corpse pose 1min
_____

ANNOUNCEMENTS:
thegrunt – Nov 7, sign up!
backpacking – Old rag hike
ignite – Charity 5k
_____

COT:
YHC is working to focus on his weakness: running.

Date: 2026-10-06
AO: The Admiral
Q: Katniss ,
PAX: Launderer, Katniss, Pacifier
FNGs: None
COUNT: 3
WARMUP: stretching and stuff
THE THANG: the pax took turns toting heavy things across a field, alternating with free weight exercises. MARY: American hammers, full body crunches, Virginia Vs
ANNOUNCEMENTS:
COT:

Date: 2026-10-08
AO: Ruck Dynasty
Q: Hobbyhorse ,
PAX: Hobbyhorse, Kodiak, Fish Fry
FNGs: None
COUNT: 3
WARMUP:
THE THANG: Lee Harrison loop
MARY:
ANNOUNCEMENTS:
COT: