Backblasts

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Tire Station Bootcamp

Date: 2026-08-18 AO: Tire Station Q: Locksmith , PAX: Horizon, Tigger, Locksmith, Cross-stitch, Fabuloso, Happy Trees, Harassing Walkers FNGs: 1 Harassing Walkers COUNT: 6 CONDITIONS: B-E-A-utiful
WARMUP:Stretching
THE THANG:
Mosey till Q is tired followed by Carolina Dry docks, Merks, and repeat. Tire flips from pile to pipe with merks and Carolina dry docks in between.
Got a chinook squat / dip in there somewhere.
Closed with 6” leg lift, American Hammers, LBC’s to completion.
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: Butterfingers and pro hockey, Babies, and the send off of fellow F3. Rumor – Send off at Iron giant tomorrow….
PLAYLIST: Morning nature

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III Pillars

Date: 2026-08-18 AO: III Pillars Q: Grape , Swiffer PAX: Will Norton, Go Fish, LorelaiG, princessaurora, Haggis, t-cell, Two Face, gov’t mule, Tackle Box, Swiffer, Grape, Shania, wardas1, Maduro, Seoul Man, Belly Up, Queen’s Gambit FNGs: 1 Queen’s Gambit COUNT: 17 CONDITIONS: not as hot!
WARMUP: 14 SSH IC 14 good mornings OYO 14 Cherry pickers IC 14 WMH OYO 14 LBAC F IC 14 LBAC R IC
THE THANG:
F.O.U.R. Mosey to the track Partner up, one partner down and back 300 flutters (2 count) 200 offset merkins 100 up downs Run
Four Corners Corner 1- 44 dry docks Lunge walk Corner 2- 44 squats Bear crawl Corner 3- 44 APD’s Bernie Corner 4- 44 monkey humpers Duck walk
MARY: 44 Imperial walkers and 44 Hillbillies
MOLESKINE: our bodies are jars of clay
ANNOUNCEMENTS: none
COT: prayers for Anne, Brent’s family, Gilbert family, Wills, and back to school
PLAYLIST: https://open.spotify.com/playlist/4vKgiJ0x1l4xor4rqkVqUc?si=CsYvMEjfQH6lwN1iyIv5jw&utm_source=copy-link&pt=93206b486a13c83c0d6780a74b7c1563&pi=3ME1LGovSYCk6
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The Eddy

Date: 2026-08-17 AO: The Eddy Q: Roadkill , PAX: Sooie, Stubs, Roadkill, FLO, Motorola FNGs: None COUNT: 5 “Hell hath no fury like a woman scorned” – take a moment to do something nice for your M, avoid the scorn.
CONDITIONS:
Swampy
WARMUP:
Learned of the competing OTB gathering occurring on our homeland, blamed Juicy J for low attendance and treachery.
THE THANG: 3 Mile Ruck with a 1 minute shuffle every 5 minutes. Avoided being bitten by rattle snakes.
COT: Prayer
PLAYLIST: Assorted mumble chatter
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[Iron Giant] Iron Giant – Roll of the Dice

Date: 2026-08-17 AO: Iron Giant Q: Dilbert , PAX: Dilbert, Horizon, Under the Table, Beary Queen – BQ, hambone, Happy Trees FNGs: None COUNT: 6 CONDITIONS: Very warm, kind of hot with a light breeze
WARMUP: SSH, Good mornings
THE THANG: 100 lb Medicine Ball
The PAX roll the digital dice for what they make the PAX do for 70 seconds. While they did that the dice roller picks up the stupid ass 100 lb medicine ball that hambone brought for us and puts it on the tailgate. Roll it off, and do it again.
Here is what we did
R1 70 sec Triceps ext R2 70 sec Bent over row R3 70 sec BBSU R4 70 sec Bent over row R5 70 sec Bent over row R6 70 sec Squat R7 70 sec Triceps ext R8 70 sec Squat R9 70 sec Coupon Curl R10 70 sec Over the shoulder throw Quick walking break – a few walking lunges and calf raises back to startex. R11 70 sec Pain Maker R12 70 sec Side Straddle Hop R13 70 sec Coupon Curl R14 70 sec Pain Maker R15 70 sec BBSU R16 70 sec BBSU R17 70 sec Bent over row R18 70 sec Squat R19 70 sec Over the shoulder throw R20 70 sec BBSU R21 70 sec Pain Maker – hambone did not start the timer on purpose to make us do more…. LOL R22 70 sec BBSU R23 70 sec Side Straddle Hop R24 70 sec BBSU R25 70 sec Romanian Deadlift R26 70 sec BBSU
MARY: None
MOLESKINE: Just some good chatter about staying and keep coming to F3
ANNOUNCEMENTS: Check slack
COT:
PLAYLIST: Dilbert’s rock/rap mix

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[The Castle] The Castle – It’s Dibert time

Date: 2026-08-15 AO: The Castle Q: Dilbert , PAX: Dilbert, Horizon, Waymo (formerly Space Baby), Flipper, Under the Table, Cross-stitch, Pep, hambone, Mr. Pancake, Fabuloso, Makita, Happy Trees FNGs: None COUNT: 12 CONDITIONS: Warm, too warm
WARMUP: Not sure because Dilbert was not there…
THE THANG: Several lifting stations while two PAX did the barbell rolling plank. This worked better in my head compared to reality. But it was fun watching the pax try.
Stations: perform one station for the duration of the 2 PAX rolling barbell planks and back Squat, BBSU, tricep extensions, curls, and a few others I cant remember… It was an off day for the Q
MARY: None
MOLESKINE: making fun of the Q for being so out of it, late, discombobulated (or however it is spelled).
ANNOUNCEMENTS: Pep is selling these cups hard, keep it up. Lots going on in F3 Nashville nation, check slack
COT: Prayers for families in this time of change and the spoke and unspoken requests.
PLAYLIST: none, the Q was too late to get it all set up…
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Sunday Eddy Ruck Ruck

Date: 2026-08-16 AO: Sunday Eddy Ruck Q: Juicy J , PAX: Juicy J, Roadkill, Stubs, Dangle FNGs: None COUNT: 4 CONDITIONS: Moist
WARMUP:
THE THANG: 5 mile ruck and great conversation from the master of residential zoning permits, ours truly Roadkill
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: fist bump
PLAYLIST: song sparrows
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[The Castle] Strutter’s Pre-run

Date: 2026-08-15 AO: The Castle Q: Strutter , PAX: Waymo (formerly Space Baby), Flipper, Cross-stitch, Strutter, Happy Trees FNGs: COUNT: 5 CONDITIONS: Soupy WARMUP: Calf stretch THE THANG: 2-ish mile OAB MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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House & Waymo Hunting

Date: 2026-08-14 AO: Handsomizer Q: SalPal , PAX: SalPal, Squatter, Salami, Cuban Missile, bluemule, Willy Loman 1, Willy Loman 2 FNGs: None COUNT: 7 CONDITIONS: Guys I’m really sorry, but this weather is absolutely dreadful and I’m done keeping up a brave face about it. 80 degrees and 70%ish humidity is not humane.
On a serious note: please everyone be bringing water to workouts. It’s just rough out there in the mornings.
WARMUP: Merks + Squats.
THE THANG: Neighborhood tour + house hunting + looking for clankers. Ended our route with J-DUDS.
MARY: Hold plank for the 6.
MOLESKINE: Way to show up today fellas.
ANNOUNCEMENTS: Dilbert is working on fundraising via mugs and thermoses, check slack for more details. TN Tussle in a few months.
COT: For loved ones sick and suffering, and for those that have gone ahead of us.
PLAYLIST: 2000s pop punk hits.
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[Pain Train] BuildSB Burpee Ladder

Date: 2026-08-14 AO: Pain Train Q: Derby , PAX: Wolfpack, Roadkill, Derby, The Banker, Cheeks, Bulldog, Argggg FNGs: None COUNT: 7 CONDITIONS: :hot_face:
EARLY BIRDS: 11’s – Merkins & WWII’s w/ SB Run
WARMUP: BACS,BACBACS, The Banker Night Clubs, Air Press, WMH, Runners Stretch, El Capitan Reach to the Stars, 5 Merkins for Core Principals.
F3 Mission and Credo
THE THANG: Starting w/ Merkins PAX then carries weight ~20 yards and back then adds in the following exercise and repeats until they’ve added all 5 exercises into a set. Once complete PAX hammers out 25 WWII’s then starts back at the top. 10 Merkins 10 SB Rows 10 SB Squats 10 SB Curl + Overhead Press 10 SB Burpees
Added in a couple mosey’s to ease the HR with the heat
PAX absolutely smoked it today completing 3 sets!
MARY: 45 second plank + 15 second Merkin Burnout
MOLESKINE: Shared story of 5 y/o son falling in a pool this weekend and while he’s been taking swim lessons (w/ our man Shakira!), he can’t fully swim just yet. He found the wall as I was running his direction and make it out ok. With that we reflected on how fragile life can be and encouraged PAX to think of at least 1 person close to them and personally let them know how much they mean to them.
ANNOUNCEMENTS: Wolfpack leading the charge tomorrow w/ a CSAUP at Red Caboose Park at 6 AM. Stay engaged on the Slack Channel as SalPal and SLT will be rolling out some exciting events.
COT: Prayers for School and Birth.
PLAYLIST: Stone Temple Pilots Pandora thru a busted speaker that Roadkill won’t fix :rolling_on_the_floor_laughing:
Thank you for showing up and getting after it this morning! Appreciate the opportunity to lead!
:horse_racing:
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Bomber

Date: 2026-08-14 AO: Bomber Q: Firefox , PAX: Tim the Toolman, Firefox, Thomas T, Puzzlah, DintyMoore, CubCadet, Papa Bear II, Topps, Pep, Sherlock FNGs: None COUNT: 10 CONDITIONS: Moist
WARMUP: Mosey to Sylvan Park Elementary. Stopped and did 10 WW1s and about a 40 second plank hold along the way.
THE THANG: On the basketball court, 10 WW1s and a 90 second plank hold. PAX lined up in a high plank and passed 2 20lb kettlebells down the row and back and then down the row and back again.
PAX split into groups of 3s at the playground. 1 partner did 10 hanging leg raises as the timer 1 partner did dips 1 partner did plank jacks 3 rounds
10 WW1s 20-30 s hollow body hold 1 minute low plank
1 partner did 10 pull-ups as the timer 1 partner did merkins 1 partner did J-Lo’s 3 rounds
10 WW1s 20-30s hollow body hold 1 minute low plank
1 partner did 10 hanging leg raises as the timer 1 partner did shoulder taps 1 partner did Freddie Mercuries
Mosey back to basketball court 10 WW1s 20 dolphin planks 10 buzzsaw planks
MARY: Mosey back to startex 10 WW1s 2 minute low plank
Fin.
MOLESKINE: – Much Alaska discussion. CubCadet caught a fish this :open_hands: big. Firefox did not witness a seal kill.
ANNOUNCEMENTS: – Mugs, water bottles and tumblers. Check with Dilbert – Do burpees on Saturday with Wolfpack
COT: – Gratitude – Pep’s friend
PLAYLIST: Reused playlist: https://open.spotify.com/playlist/5pZAAPF2KBxeLn9MwGSEFg?si=405f273c1cc24354