Backblasts

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[Iron Giant] Iron Giant

Date: 2026-07-13 AO: Iron Giant Q: hambone , PAX: Mr. Pancake, Horizon, hambone FNGs: None COUNT: 3 CONDITIONS: swampy
WARMUP: SSH, IST, Cherry Pickers, Good mornings, hilly billy
THE THANG: rounds of:
Run 10 merkins IC Run 10 sandbag squats 10 rows Run 10 pull ups Run 10 sandbag lunges 10 presses
Repeat (4x)
MARY: Alabama prom dates, crunches
MOLESKINE: Not too hard, but harder than it could have been
ANNOUNCEMENTS: shrimp boil at First Baptist
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[The Castle] Thruster Mountain

Date: 2026-07-11 AO: The Castle Q: Steely , PAX: Waymo (formerly Space Baby), UTAH, Dr. Brown Slip, Steely, Mr. Pancake, hambone, Fabuloso, Horizon, Butterfingers, Scoober, Aaron, named Rapid Rewards FNGs: 2 Aaron, named Rapid Rewards COUNT: 11 CONDITIONS: Warm and Muggy, began in the rain
WARMUP: None
THE THANG: Thruster Mountain 45 minute workout with Coupon Begin with one rep for the first minute increasing reps each minute until minute 23 then the decreasing reps begin back to 1 rep. Due to the Qs tardiness we only got to 21 reps and worked back down for a total of 441 Thrusters!
MARY: None
MOLESKINE: We got to about 10 when it began to suck!
ANNOUNCEMENTS: Check slack
COT: Continued prayers for our PAX
PLAYLIST: Classic Rock
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[Pain Train] Pain Train

Date: 2026-07-10 AO: Pain Train Q: Bean Burger (Fairview, TN) , Ruby Red (Fairview) PAX: Half Lyfe, Siri, FLO, Shakira, Juicy J, Cheeks, Pebbles, Ruby Red (Fairview), Bean Burger (Fairview, TN), Roadkill, El Capitan FNGs: None COUNT: 11 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Handsomizer – Random stuff from my garage edition

Date: 2026-07-10 AO: Handsomizer Q: Purple Tiger , PAX: Purple Tiger, Salami FNGs: None COUNT: 2 CONDITIONS: wet
WARMUP: standard stuff
THE THANG: grabbed a couple of pac man weights (5 lb plate) in each hand and ran around the AO doing exercises. Hit the stairs and ramps and did squats with side raises on platforms, APDs on bench with chest fly, LBCs When the downpour started we moved to the garage and continued.
MARY: N/A
MOLESKINE: Good to be back in the AO.
ANNOUNCEMENTS: convergence at PW tomorrow. Check main channel.
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Cruel Hall

Date: 2026-07-10 AO: Cruel Hall Q: Esposa , PAX: Esposa, Michael Freiburg, Winona, Cal Worthington, Donkey Hammer, Pedialyte, Fortran, Tinkertoy FNGs: None COUNT: 8 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Bomber

Date: 2026-07-10 AO: Bomber Q: Tim the Toolman , PAX: Dangle, Pep, Black Lung, Tim the Toolman, Firefox, Topps, Vector, Papa Bear, CubCadet, Chunks FNGs: None COUNT: 10 CONDITIONS: Wet
WARMUP: SSH
THE THANG:
Used the “F3 Card Pack” for a round of randomly-selected, full-body exercises
MARY:
MOLESKINE:
ANNOUNCEMENTS: Convergence at the Percy Warner stairs tomorrow at 6am. Funeral for Squatter’s wife 5pm today, information elsewhere on Slack
COT:
PLAYLIST: Lots of mumble-chatter with terrible melody and tune.
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The Knoll

Date: 2026-07-09 AO: The Knoll Q: Juicy J , PAX: Juicy J, Sooie, Pebbles, AAA, Roadkill FNGs: None COUNT: 5 CONDITIONS: moist
WARMUP: little baby arm circles, backpacks, low slow squats, side straddle hops, Willie May Hayes
THE THANG: Adventure around the neighborhood, indigenous running, throwing the ball over the shoulder, for every drop 15 Burpee‘s, Roadkill had more drops than he had catches so we did like 75 Burpee‘s, at every F3 MEMBER‘s house we did 20 merkins. Then we went to the cornfields/soybean Fields and we formed a circle and we played a game with the ball and we did lots of various ab workouts and exercises, then we did the indigenous run back all the way home with lots more Burpee‘s and Merkins and then we formed a final circle at the starting spot with more ab workouts
MARY:
MOLESKINE: your mom
ANNOUNCEMENTS: #leanpax begins Convergence Pain Train Convergence
COT: munchkin with some snarky comments
PLAYLIST: angry birds :bird:
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Tire Station Bootcamp

Date: 2026-07-07 AO: Tire Station Q: Tigger , PAX: Splitter, Cross-stitch, Mr. Pancake, Steely, Fabuloso, Tigger, Horizon, Butterfingers FNGs: None COUNT: 8 CONDITIONS: Warm clear wet
WARMUP: Hip openers Hip closers Hamstring scoops Inch worms
THE THANG: F3
7min dead hang Squat hold when drop. Back to hang when squat fails
7min time cap 60M down and back 30 squat 120M down and back 20 squat 180M down and back 10 squat
EMOM push-up x4
7min cap 30,20,10 sit ups with same M runs
EMOM hand release push-up 30% less reps X4
7min cap 30,20,10 lunges 2:1 same M runs
MARY:
MOLESKINE:
ANNOUNCEMENTS: Forgot
COT:
PLAYLIST: Nature sounds and heavy breathing
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Insane Train

Date: 2026-07-08 AO: Insane Train Q: Natural Ice , PAX: Choo Choo, Half Lyfe, FLO, Natural Ice, Juicy J, Sooie, Roadkill, Splash, Derby FNGs: None COUNT: 10 CONDITIONS: 70F – Perfect!
WARMUP: SSH – Dodging Cars – Imperial Walkers – Stratchen
THE THANG: – Cant Run with a Bum Leg –
20 Stations (50 sec work / 10 sec transition) Run it twice (40 minutes total) 1. Around the World – Pick Up Shoulder to Shoulder 2. World War I Sit-ups 3. Sandbag Goblet Squats 4. Side Straddle Hops 5. Sandbag Bench Press 6. Flutter Kicks 7. Sandbag Bent-Over Rows 8. Mountain Climbers 9. Sandbag Curls 10. Forearm Plank 11. Sandbag shoulder to over head press 12. Russian Twists 13. Merkins 14. Toe Taps on the Sandbag 15. Sandbag Triceps Extensions 16. Bicycle Crunches 17. Plank Shoulder Taps 18. Around the World – Pick Up Shoulder to Shoulder 19. Hand Release Merkins 20. Side Straddle Hops (empty the tank)
MOLESKINE: Do Hard Things! – Except when your Dr and Your Physical Trainer tell you not too.
ANNOUNCEMENTS: Holy Smokers this Thursday at Hair Band – YHC will be passing the Torch this Saturday at the Percy Warner Convergence 6 am stair fun time.
Big long stupid run/relay in August
COT: Praying for the PAX
PLAYLIST: recycled this old one https://open.spotify.com/playlist/6oxbeNXMdnBn0i24KrnRLK?si=a9fc45cd23054554