F3 workouts are not your run of the mill, boring CrossFit session.

We call our workouts beatdowns for a reason. They are boot camp-style workout sessions tailored each day by the workout lead – the Q. Don’t let that scare you away — a key facet of the workouts is to push yourself, don’t hurt yourself.

As you grow with more and more F3 workouts under your belt, you will find that the beatdowns don’t get easier; rather, you only get stronger.


The Backblast is a written record of what transpired at any F3
event — whether a workout (a.k.a. beatdown), a leadership activity like QSource, a ruck, or other activity.

Backblasts are written by the Q after each workout or event and posted directly to the AO Slack channel. Search for workout history and read backblasts below by date, Q, AO, or other keyword.

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