The Dump

Oct 08 2026

The Poo Q

Thought of this one on the toilet at about 5:05am so it was gifted the name by the PAX

Warmup:

ACC
Windmills
Beanpickers
Merkins
Squats
Toy Soldiers

The Thang:

Indian Run to the stage

Partner Up for a DORA: Timer is bearcrawling the length of the stage and sprinting back

50 WW1s
75 (4-ct) American Hammers
100 Merkins

Indian Run to the red triple paths

There are 7 landing zones before and after the paths start, add a LT dan each time so

1 LT Dan IC
Sprint
2 LT Dans IC
Sprint
3 Lt Dans IC
Sprint
4 Lt Dans IC
Sprint
5 LT Dans IC
Sprint
6 Lt Dans IC
Sprint
7 LT Dans IC

Indian Run back to shelter

24 Step Ups IC
30ct Merkins ROF
12 Step Ups IC
62ct AL Gore ROF
12 Step Ups IC
20ct Low Hold Merkin ROF

MARY:

10 Crunchy Frogs IC
10 Low Flutters IC
7 Good Mornings IC

MOLESKIN:

Always nice to have an FNG, glad despite Nuthouse not feeling well I was able to Q this one it’s nice to lead someone new to F3! Hope you’re feeling better soon big guy.

Scratched ALOT of this, those creative juices flow when you’re on the pot. Hyroxs name came from a pretty nice connection of a couple different things about him, look forward to you reading this getting to meet him.

Come out 1 come out all to the next F3 beatdown near you, let’s continue to grow this thing, and give it away not cower in bed and leave our brothers hanging. If you’re reading this on 10/8 when it’s posted, come to Troy tomorrow we need all the hands we can get!

SYITG! (GB)

Oct 05 2026

Mt Vesuvius

AO: The DUMP

Date: Wed 9/23

What We Did

WARM UP –

Then we jogged to the hill

Both Pacrat and I were dealing with upper body injuries so this was highly lower body and cardio.

PROP: Deck of cards. Each PAX would take turns pulling a card and whatever it was we’d do the corresponding exercise. When we got back we did a little mary and that was it

ANY Number card 2-9 was how many stair flights of the DUMP hill we’d run up and down once
FACE CARDS: were LT. Dans, we’d flip cards until we got a # card and then do that many LT DANS
10’s and Aces were especially hard and high rep count exercises. I dont remember what they were sorry wrote em down and lost the paper but nobody reads my backblast anyways so don’t matter 🙁

MOLESKIN:

Good job guys, didn’t really put alot of effort in this one it was the day that I left for Italy and I just got back and am writing this now. Wanted something quick easy and light on the arms, I’ll say it was hard getting back in it today gonna take a few days to get back in the swing of things!

-GB

Sep 30 2026

BACKBLAST: Wednesday, 09/30/2026: Take to the Hills @ The Dump

Date: 09/30/26

PAX: Dr. Scholl’s, Kato, OCB, PacRat, Roadshow (QIC), and Smokey Robinson

Warm Up:

10x IC Bean pickers
10x IC Windmills
10x IC ACC
10x IC Michael Phelps
10x IC Toy soldiers

The Thang:

Indian run to the stairs
Run up the stairs
Run across the dump to the hill on the far end
Establish the “top” which is slightly lower than the actual top
Run down the hill
Start the workout:
- 10-1 ladder of WW1s at the bottom and burpees at the top
Indian run back

Moleskin:

Sometimes the simplest ones are the hardest ones. One thing I learned is the hill is treacherous in the dark. This is definitely better when it’s light out. We had to be extra careful coming down the hill. I’m not sure if anyone finished. I made it through eight rounds. As far as distance goes, my watch had me a 2.66 miles of running. Also that hill is steep, but I love it. Great, simple, hard, and rewarding. Great job everyone!

Sep 03 2026

Smokey and Gummy Holding Up The DUMP

Date: 9/2/26

AO: The DUMP

PAX: Smokey, Gummy

-Stretches

-Jogged a route (See below)

-At the pink stars we stopped and flipped coins.

8 Pennies
6 Nickels
4 Dimes
2 Quarters

Each Heads was a “hit” and we’d do that many reps of the correlating exercise multiplied by the value of the coin.

# of Heads Pennies * 1 = Reps of LT. Dans IC
# of Heads Nickels * 5 = Reps of Merkins OYO
# of Heads Dimes * 10 = Reps of WW1s OYO
# of Heads Quarters * 25 = Reps of Burpees OYO

BACKBLAST:

Got to know Smokey well and he got to know me well! There’s ups and downs to a 2-PAX beatdown, I appreciated the time and commitment he showed by showing up consistently to the Dump! Great job, he was pushing me I was definitely getting tired on those burpees coming off the murph but we pushed through together.

I encourage you if you’re reading this get out more! We need more guys to be more consistent week to week like my man smokey here. If you wanna shout out and good convo with me show to Troy tomorrow! Let’s inspire the leader in everybody! Get out!

Long time stretching at the beginning seeing if anyone else would come, then got in ~2.4 miles and some reps to loosen me up post Tuesday. Thanks again for your flexibility and your determination to stick to the program of F3 Smokey! The heats been getting to me the past few days its sweaty season! Feels like its working even better that way!

-GB

Aug 26 2026

Backblast – 8/26/26 – Crawling In My Skin

Today was my (Smokey Robinson) VQ at the Dump. We enjoyed a good workout filled with various crawling exercises, bodyweight movements, core work, and a healthy dose of running in between! Weather was cool and perfect to be outside.

PAX: PacRat, OG, Clif Bar, Dr. Scholl’s, Roadshow, Optimus, Slick Willy (7)

Warm-Up

Bean Pickers
Arm Circles (Forward/Backward)
Side Straddle Hops
Toy Soldier
Good Mornings
Merkins

The Thang

Cat Crawl (1 min)
Run Lap (around pond)
Squats (10/cadence)
Run Lap
WW1s (15/cadence)
Karaoke Lap

Bear Crawl (1 min)
Run Lap
Perfect Merkin (10/cadence)
Side Shuffle Lap
Rosalita Wip (10/cadence)
Run Lap

Alligator Crawl (1 min)
Skip Lap (like skipping to school)
Burpees (10/cadence)
Run Lap
Russian Twists (10/cadence)
Run Lap

Crab Crawl (1 min)
Walking Lunges (1 min)
Plank Compass w/ Merkin (1 min)

No time for Mary (poor Mary)

Moleskin

I enjoyed leading my first Q this morning. The PAX worked hard and did a great job!