Backblasts

Posted on

[After Hours] After Hours Bootcamp

Date: 2026-09-15 AO: After Hours Q: Strutter , PAX: Flipper, Goose, Strutter, Choo Choo FNGs: COUNT: 4 CONDITIONS: Hot, still hot. WARMUP: 25 SSHs IC 15 IWs IC 10 Windmills IC THE THANG: Mosey to the Capital steps. Stop at the top for a short plank. Mosey to the parking lot on the RS of the Capital. We found “the bottom”, and moseyed a bit further to find “the top”. The workout was 11s. Starting from the top with 10 burpees, and the bottom with 1 jump squat. MARY: 10 LBCs 20 Flutterkicks 10 Rrrrrrrrrrosalitas MOLESKINE: Be thankful that we are all capable of doing hard things. ANNOUNCEMENTS: Check Slack COT:
PLAYLIST:
Posted on

Tortoise and Hair

Date: 2026-09-15 AO: Tortoise and Hair Q: Red Skull , PAX: Wham-O, Decaf, Red Skull, Barney, Right Said, Pearl (Jonathan Halter), Stir Fry, Toe Jam, Sunshine, Cheese Wiz, Bedazzle, Floyd, FNG1, FNG 2, FNG 3, FNG 4, FNG 5, FNG 6, FNG 7, FNG 8, FNG 9, FNG 10 FNGs: 10 FNG1, FNG 2, FNG 3, FNG 4, FNG 5, FNG 6, FNG 7, FNG 8, FNG 9, FNG 10 COUNT: 22 CONDITIONS: HUMID!
WARMUP: Standard Pre-Run Warm-Up and Stretching
THE THANG: RUN!!
MARY: Thank you to Wham-O for making sure our post-run time together was fruitful!
MOLESKINE:
ANNOUNCEMENTS: Struggle 007 is Friday, Oct 2. Sign Up at www.jointhestruggle.com
Posted on

Relay Day

Date: 2026-09-15 AO: The Knoll Q: Shakira , PAX: Bulldog, Dangle, Étouffée, Sooie, Juicy J, Pebbles, AAA, Shakira FNGs: None COUNT: 8 CONDITIONS: Perfect
WARMUP:
SSHs Strawberry Pickers Mike Tysons Power Jacks
THE THANG:
Divide into teams. 4 cones = one teammate at each cone. First person finishes all 4 stations, second does 3, etc. While waiting, PAX hold squat or plank.
– Round 1: all together. Shuffle, sprint, shuffle, super marios – Deconstructed burpees: 20 x squats, merkins, jump squats, 10 x presses, – Leg day relay: 20 x scissor lunges, weighted squats, monkey humpers, power jacks – Egg + Spoon race: On-deck PAX do scissor kicks or LBCs. 10 burpees if egg is dropped. – Arms: 5 perfect pushups, tag out partner who does plank jacks
MARY: Stretching, pushups, squats
MOLESKINE: Gratitude for a community where we can work hard to pursue shared values together
ANNOUNCEMENTS: Juicy offered open invites to 5ks this Saturday and next!
COT: Prayers for Etouffee’s Uncle and Etouffee’s business.
PLAYLIST:
Posted on

Tire Station Bootcamp

Date: 2026-09-15 AO: Tire Station Q: Happy Trees , Horizon PAX: One Inch, Horizon, Happy Trees FNGs: None COUNT: 3 CONDITIONS: cool low 70s
WARMUP:
THE THANG: combo of Merkins Superman’s pull ups hangs leg extensions, lunges, ab work, running speed sessions at 50% 60% 70% and 80% second half handoff shout out to horizon for finishing up. Combo Merkins squats. Big boy sit-ups.
MARY:
MOLESKINE:
ANNOUNCEMENTS: 21 mile October 24 gallatin to Madison. Go check out 1 inch’s coffee shop Goodlettsville.
COT: prayer for Keith’s father. Horizon will be traveling.
PLAYLIST:
Posted on

Cruel Hall

Date: 2026-09-11 AO: Cruel Hall Q: Swig , PAX: Tinkertoy, Fortran, Pedialyte, Swig FNGs: None COUNT: 4 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS: Swig fill out when able
COT:
PLAYLIST:
Posted on

Westeros

Date: 2026-09-14 AO: Westeros Q: Pep , PAX: Makita, Dangle, DintyMoore, Tim the Toolman, Papa Bear II, Roadrash (Casey Greene), Pep, CubCadet, Raven, gutter ball FNGs: None COUNT: 0 CONDITIONS: hot muggy
WARMUP: High plank while dinty did 14 burpees and cub cadet and toolman joined him
THE THANG: Rectangle One partner runs rectangle while other partner does slower movement. When first partner comes around to second partner second partner runs whil first does slow movement Slow movements (one for each side of rectangle) – duck walk – Komodo dragon – Lunge walk – Bear crawl
Modified Indian run – pax moves while lat man up runs to front and on to nearer corner and then back to front – pax movements – Bernie – Karaoke – Lunge
MARY: Round of Mary
ANNOUNCEMENTS: Oct 21 melrose pub for 413 support
COT: Pray for squatter to return Papa bear daughter in sixth month has high glucose.
PLAYLIST: Pearl Jam Vs
Posted on

[Iron Giant] Iron Giant

Date: 2026-09-14 AO: Iron Giant Q: Horizon , PAX: hambone, Happy Trees, Horizon, Creatine FNGs: None COUNT: 4 CONDITIONS: low 70s
WARMUP: Good mornings, Willie Mays, SSH, Mosey
THE THANG: Carried sand bag of your choice, 40lbs – 60lbs. Trek down highway 76 to Byram Drive working our way to Stadium Drive. Along the way we had multiple stops doing the following: Curls Overhead press Man makers Bent over rows Squats Merkins
Along the trek, some lunge walking
MARY: plank
MOLESKINE: “I like to hear bags down” “I’m glad I didn’t carry the 80lb bag”
ANNOUNCEMENTS: check slack
COT: friend Rob and his wife
PLAYLIST: sounds of early dawn
Posted on

Tora! Tora! Tora!

Date: 2026-09-14 AO: Tora! Tora! Tora! Q: Waymo (formerly Space Baby) , PAX: The Bobs, Waymo (formerly Space Baby), greyalbum FNGs: None COUNT: 3 CONDITIONS: muggy with a breeze
F3 Tora 2026-09-14
Warm-Up 1. SSH – 20 IC 2. Mosey to runway 3. Willie Mays Hays 4. Good mornings 5. Cherry pickers – 10 IC 6. Imperial Walkers – 10 IC 7. Arm Circles – 10 forward / 10 backward 8. Runners stretch to world’s greatest stretch
The Thang – 14s on the hill with squats at bottom and merkins at top – suicides by the playground rotation with curls, Freddie mercury’s, rows, bird dogs, pullups, dips
Cool Down / Stretch 1. Shoulder Stretch 2. Runners stretch to world’s greatest stretch 3. Downward Dog 4. Cobra Stretch
PLAYLIST: anniversary of Songs of Surrender (U2)
Posted on

[Pain Train] Riverwalk A0 Round 3

Date: 2026-09-12 AO: Pain Train Q: Half Lyfe , PAX: Hair Band, Sparrow, Half Lyfe, Siete, Barb, Sheriff Shire FNGs: None COUNT: 6 CONDITIONS: Dewy
WARMUP: SSH, Windmills, WMH, Runners Stretch.
THE THANG: Round 1 Run Aheads (Indian Runs) once person gets to front 16 Iron Mikes. 1=1. Round 2 Circle Up. Merkin Pull through a with kettle bell. PAX did merkin together then would do pull through with kettle ball. Did both left direction 2x then right direction 2x. Squat with kettle bell or plate weight pass. Did both directions. Left and Right. Did a few rounds each. Round 3: split into 2 groups. 1 group did 100 mountain climbers. Other group did weighted step ups with squat. Round 4: To the wall. Sprint up Crawl Bear down x5. Round 5 To the playground. Split into 2 groups. 1 group did 30 swing rows or pull ups. Other group did 4 count heal taps with WW2. Swap.
MARY: House of Pain Jump with Jump Squats. Leg burner.
MOLESKINE: Continue to grow this AO and get on Slack!
ANNOUNCEMENTS: Tussle coming up. 5k run and father daughters work out.
COT: Count Off, Name-o-rama, prayers, coffee.
PLAYLIST: Random.