Backblasts

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Pocket Chicken

Date: 2026-08-12 AO: Pocket Chicken Q: Hot Route , PAX: Hot Route, Ultratecht, Giving Tree FNGs: None COUNT: 3 CONDITIONS: ultratect shirt-ometer was about a 7.2
WARMUP: n/a
THE THANG: almost 5
MARY: n/a
MOLESKINE: Redford/Newman, damn dirty apes
ANNOUNCEMENTS: check out the -f3-nashville-general channel for a cool F3 fundraiser
COT: there’s snakes out there this big?!?
PLAYLIST:
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III Pillars – back on track!

Date: 2026-08-11 AO: III Pillars Q: Shania , PAX: Go Fish, YumYum, Haggis, Grape, LorelaiG, Shania, t-cell, Two Face, princessaurora, Tackle Box, DintyMoore, 3D, Wax, Tigger, Belly Up, Seoul Man FNGs: 1 Seoul Man COUNT: 16 CONDITIONS: hot
WARMUP: SSH and LBAC
THE THANG: “back on track” Burpees, step ups, merkins, squats, LBC’s Bear crawl, lunge walk
MARY: circle
ANNOUNCEMENTS: half monkey, check slack
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[After Hours] After Hours Bootcamp

Date: 2026-08-11 AO: After Hours Q: Strutter , PAX: Juicy J, Flipper, Choo Choo, Strutter FNGs: COUNT: 4 CONDITIONS: Warm and wonderful. WARMUP: 20 SSHs IC 20 IWs IC 20 WMs IC 10 Daisy Pickers IC THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Smokeboots

Date: 2026-08-12 AO: Smokeboots Q: Tinkertoy , Donkey Hammer PAX: Beer Run, moneyshot, Donkey Hammer, Cowboy, Tinkertoy, Down Under, ATM, Snow Bunny, Harry Caray, Dr.Seuss FNGs: 1 Dr.Seuss COUNT: 10 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Tortoise and Hair – Run #5

Date: 2026-08-11 AO: Tortoise and Hair Q: Red Skull , PAX: Right Said, Decaf, Dr. Brown Slip, Pearl (Jonathan Halter), Red Skull, Zummies, Gumbo, Cat Woman, Micro Soft, Sweet Tooth, Stick Death, Cuties, Pinto, Blue Cheese, Dory, Krabby Patty FNGs: 11 Zummies, Gumbo, Cat Woman, Micro Soft, Sweet Tooth, Stick Death, Cuties, Pinto, Blue Cheese, Dory, Krabby Patty COUNT: 16 CONDITIONS: 73 degree and HUMID!
WARMUP: Standard Pre-Run Warm-Up – SSH, Windmills, Squats, IWs, Stretches
THE THANG: RUN!! 3 miles around the campus
MARY: Dr. Brown Slip started us off as we did some PAX choice ab work in the circle.
MOLESKINE: 9 out of 12 are coming in below 30 mins. We have one more run and three men needing a push to get to 30 mins. The furthest away finished at 33:35 so it is a real possibility.
ANNOUNCEMENTS: Signing Day is next Friday, 8/21 at 11:30am
COT: Prayers for endurance, guidance, family and court.
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The Knoll

Date: 2026-08-11 AO: The Knoll Q: morning stār , PAX: Malibu, AAA, Wolfpack, Timber, Half Lyfe, Lady Liberty, Pebbles, morning stār, Bumble Bee (2.0), Superstar (2.0), Lynk (2.0) FNGs: None COUNT: 11 CONDITIONS: twas nice
WARMUP: arm circles, willie mays hayes
THE THANG: – 11’s with squats and SSH, bear crawl – several rounds of bear crawl tag and some toilet tag
MARY: American hammers, and other hip flexor stuffs
MOLESKINE: appreciate the presence and affirmation for Bumble Bee! Lots of acceleration happening!
ANNOUNCEMENTS: westside-wednesday tomorrow night! Check Slack.
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Tire Station Bootcamp

Date: 2026-08-11 AO: Tire Station Q: Butterfingers , PAX: Horizon, Happy Trees, Butterfingers, Cross-stitch FNGs: None COUNT: 4 CONDITIONS: Jacuzzi
WARMUP: Side straddle hops x 20, arm circles forward and reverse x10, merkins with various hold points x5, cherry pickers OYO
THE THANG: -Mosey to the stadium, squats x10, mosey to lot with a hill, -Push ups while the timer runs down and back, push ups change direction for each runner. Same with next round but a politician back and squats. Indian run where front drops off for 5 merkins to the pull up bars. -5 pull ups as timer while rest do squats, then same thing but lunges. -Off to the tires where we did the lifesaver (one person throws a smaller tire (the kid) and larger tires (lifesavers) are flipped to where the kid lands.
MARY: Back to start with WWI x5, American hammers x15, WWI x5, Superman’s, American hammers x10.
MOLESKINE: We needed this. And jacuzzi weather is better than freezing (say some).
ANNOUNCEMENTS: Check slack
COT: Prayers for Squatter and for Country Parkour’s move.
PLAYLIST: It’s getting hot in here….
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Sunday Eddy Ruck Ruck

Date: 2026-08-09 AO: Sunday Eddy Ruck Q: Juicy J , PAX: Chains (Ryan Johnson), Roadkill, Juicy J, Dangle FNGs: None COUNT: 4 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Westeros

Date: 2026-08-10 AO: Westeros Q: DintyMoore , PAX: Pep, Thomas T, Makita, Tim the Toolman, Sherlock, SalPal, DintyMoore, bluemule, Vector, Grape FNGs: None COUNT: 10 CONDITIONS: Wet Grass, Humid Air
WARMUP: Big Lap with merkins, squats, Broga stretching
THE THANG: Small Group Work One PAX rotates through each movement Front Rack Carry Throw Rifle Carry Lunge Shoulder Carry Murder Bunny Farmers Carry Back Carry
Other PAX member rotates on exercises Plank Squats Incline Merkins Rows Freddy Mercury Decline Merkins Curls
Field for short partner sprints
MARY: Hollow Body Hold
ANNOUNCEMENTS: See Slack post from SalPal
COT: Prayers for school and F3 Friends
PLAYLIST: https://open.spotify.com/track/67V2T2fOmI803Y6FS6OJzE?si=11RVYLVoQteKLAv4vvpNfw&utm_source=copy-link
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[Iron Giant] Iron Giant – Free throws of life

Date: 2026-08-10 AO: Iron Giant Q: Dilbert , PAX: Country Parkour, hambone, Horizon, Under the Table, Dilbert FNGs: None COUNT: 5 CONDITIONS: Perfect upper 60’s
WARMUP:SSH, good mornings OYO, and arm circles
THE THANG: One PAX had to make free throws before the PAX as a group finish their exercise. Penalty for the loser each round is 5 BBSU
We got through 5 full rounds, so we did roughly 100-125 BBSU
– 6 man makers – 2 free throws – 20 curls – 2 free throws – 9 squats – 2 free throws – 12 shoulder press – 2 free throws – 14 merkins – 2 or 3 (depending on who was shooting) – 15 triceps extension – 2 free throws – 5 RDL (each leg) – 2 free throws
MARY: Flutter kicks until time
MOLESKINE: Lots of talk about how bad we actually are at shooting free throws. But Dilbert did swiss three in a row and Country Parkour talked a lot of smack about not losing, until he did.
ANNOUNCEMENTS: Lots, check slack and get a wattle bottle order in.
COT: Prayers for patience during these changing times and having fun while working out
PLAYLIST: