Backblasts

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[The Discipline] The Discipline

Date: 2026-05-20 AO: The Discipline Q: Butterfingers , PAX: Mr. Pancake, Butterfingers, hambone FNGs: None COUNT: 3 CONDITIONS: Warm and humid.
WARMUP: Lol
THE THANG: 2.5 mile ruck with 2 pit stops that included 20 incline push ups and 20 squats with ruck on. End with 2 minute overhead ruck hold.
MARY:
MOLESKINE: Great chatter. It’s better to be hit by a bus than a Kia.
ANNOUNCEMENTS: Murph on Monday. Grow school on 13th at the-castle. Check slack for other items.
COT: prayers for all those in need.
PLAYLIST: Nature and mumblechatter.
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There’s a raccoon in the attic

Date: 2026-05-20 AO: Insane Train Q: Wolfpack , PAX: Derby, Chili Dip, Wolfpack FNGs: None COUNT: 3 CONDITIONS: Perfect… except for the raccoon
THE THANG: There’s a raccoon in the attic! What the first thing we do?
Ignore it! – SSH, BACs, BACBACs, shoulder presses, morrocan nightclubs, seal claps
Nope… it’s still there… Climb the ladder and fix the siding – Carry sandbag to cone, 5 burpees, run to start and bzck, carry to next cone, repeat until you’ve carried to all 5 cones.
It’s fixed! Nope… still a raccoon in the attic… repair the siding again… – Carry sandbag to cone, 5 burpees, run to start and bzck, carry to next cone, repeat until you’ve carried to all 5 cones.
It’s fixed! Nope… still a raccoon in the attic… time to set a trap… – overhead carry sandbag to cone, 10 rows, run to start and back, overhead carry to next cone, repeat until you’ve carried to all five cones – do it again
Ah… finally, trap is set and it’s time to —- aaahhhhh! Call through the ceiling. – 10 lt dans as you fall through the ceiling then walk off the pain to the sign and back – do it again
Maybe it’s time to take this as a sign and call in the professionals… – on your six for some Mary while we wait for the pros to show up
MOLESKINE: Fun telling of the raccoon story throughout the workout
ANNOUNCEMENTS: Spring Fling this Sunday at Edwin Warner!
COT: Encouragement to Pax not to ignore the raccoons in their attic during daily life. If there’s something you’ve been ignoring, go ahead and face it head on earlier, rather than later to avoid the chaos, pain and destruction it’ll bring in the future if you don’t.
PLAYLIST:
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Tortoise and Hair – Run #2

Date: 2026-05-19 AO: Tortoise and Hair Q: Red Skull , PAX: Chunks, Hipster, Wham-O, Barney, SalPal, Young and Restless, Decaf, Right Said, Red Skull, Nut Spread, Toe Jam, Gristle, Clueless, Peach Fuzz, Train Wreck, Mrs. Winners, Top Chef, Tenderfoot, Grasshopper, Swiper, Kiddy Pool, Boogie Man, Puffy FNGs: None COUNT: 23 CONDITIONS: Light! and 75 degrees
WARMUP: Standard pre-run warm-up: SSH, IWs, Squats, Stretches
THE THANG: RUN!!!
MARY: A great post-run party hosted by SalPal. Thanks for keeping everyone busy while we brought in the six.
MOLESKINE: Not a bad 2nd run. 6 out of 13 posted a new PR and we have a new class record of 25:30. Thanks for showing up and offering encouragement.
ANNOUNCEMENTS: None
COT: Prayers for truth and clarity on identity
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Too Many to List

Date: 2026-05-19 AO: Tire Station Q: Steely , PAX: Butterfingers, Country Parkour, Tigger, Coach Nado, Horizon, Locksmith, Steely, One Wheel FNGs: None COUNT: 8 CONDITIONS: Warm!
WARMUP: SSH x 25IC IMPERIAL WALKER x 25IC WINDMILLS x 10 IC GOOD MORNINGS OYO SLOW SQUATS x 15
THE THANG: Mosied to greenway asphalt
THE GRINDER:
10 Burpees OYO 20 Merkins slow and controlled OYO 30 LBCs OYO 40 Squats 50-yard Bear Crawl 100 yard Mosey – 50 yards 60% / 50 yards 100%
DORA 1-2-3:
Partnered up One partner Mosied 100 yard Second partner accumulates reps Switching whenever runner returns
100 Big Boy Sit Ups 200 Carolina Drydocks 300 Flutter kicks (2 is one)
THREE CORNERS OF PAIN:
Corner 1: 15 Jump Squats
Bear crawl to second corner
Corner 2: 15 Hand release Merkins
Bear crawl to third corner
Corner 3: 15 alternating lunges
Crab walk to starting point
Finish with 15 dips.
MARY:
MOLESKINE:
ChatGPT must think we’re beasts because it’s creates some intense exercises.
We struggled through it and made it to the other side
ANNOUNCEMENTS:
Check slack for things going on.
COT:
Prayers for Squaters wife, and family. Don’t be shy about being vulnerable with each other, it’s something like 8out of 10 Suicides in the US are committed by men. Let’s us share each others burdens. Show up for each other.
PLAYLIST: Classic Rock again. I think I need a better mix. That’ll be on my agenda!!
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Tora! Tora! Tora!

Date: 2026-05-18 AO: Tora! Tora! Tora! Q: Hot Route , PAX: g-string, Ultratecht, Giving Tree, Waymo (formerly Space Baby), Hot Route, FNG Airwolf FNGs: 1 FNG Airwolf COUNT: 6 CONDITIONS: getting warm. Summer is upon us
WARMUP: runway mosey/standards
THE THANG: Mini-Murph training: mosey to end of runway and do 4 corners of 25 merkins for a total of 100. 50 squats for total of 200 then back to gym for pull-ups. Sets of 3 w/plank in between for a total of 21 and a good run to last building and back
MARY: abc abs
MOLESKINE: got everyone’s brains early work with Guess the Score. See playlist below
ANNOUNCEMENTS: Murph convergence here next Monday FYI
COT: Welcome g-string from Old Hick and FNG Airwolf from G’town
PLAYLIST: music.apple.com/us/playlist/scores-three/pl.u-KVXBYR6T0MjAk
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[Iron Giant] Iron Giant

Date: 2026-05-18 AO: Iron Giant Q: hambone , PAX: Mr. Pancake, hambone, Horizon, Steely FNGs: None COUNT: 4 5 min gentle warm up
Thing 1: DONT DROP THE BELL 10 rounds on the minute: 5 kb swings 5 goblet squats 5 lungs Hold bell until end of minute
Thing 2: Carry kbs to pull up area Do pull ups 10, 8, 6, 4, 3, 2
Thing 3: 70lb KB carry 53lb each hand carry 60lb sandbag drag 80lb sandbag toss
Mary: Sit ups x10 Flutter kicks ic x 25 Sit ups x 10 Bycicle x 10 ic Sit ups x 10 Box cutter x 10 ic Sit ups x 10 Rosalita x 10 ic Sit ups x 10
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The Eddy

Date: 2026-05-11 AO: The Eddy Q: Roadkill , PAX: Juicy J, FLO, Choo Choo, Stubs, Motorola, Splash, Roadkill FNGs: COUNT: 7 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] Pre Run

Date: 2026-05-16 AO: The Castle Q: Steely , PAX: Squatter, Waymo (formerly Space Baby), Steely FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG: 2 mile pre run! It was pushing Steely limit but Waymo (formerly Space Baby) and Squatter were holding a perfect conversation. 8:45 average pace.
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[Pain Train] F3 Dads!

Date: 2026-05-16 AO: Pain Train Q: Derby , Wolfpack PAX: Sparrow, Derby, Pitmaster, Wolfpack, Juicy J, Shakira, Piglet, Eagle (2.0), Book Worm (2.0), Creek Runner (2.0), Link (2.0), Spidey (2.0), Kiwi, Guitar Center, Hammer Hands (2.0), Snickerboodle (2.0), Hot Pan, Pop’n Fresh, Strawberry (2.0), Papa John, Aline (2.0), Sparkles (2.0) FNGs: 10 Kiwi, Guitar Center, Hammer Hands (2.0), Snickerboodle (2.0), Hot Pan, Pop’n Fresh, Strawberry (2.0), Papa John, Aline (2.0), Sparkles (2.0) COUNT: 23 CONDITIONS: Perfect!
WARMUP: BAC, BACS, Moroccan Night Clubs, Shoulder Press, WMH, Runners Stretch, PE Stretch, SSH
THE THANG: 4 Station Ladder w/ each Station marked by cones ~15 yards apart: Merkins, Squats, WWII’s and Burpees. 5 Reps per Exercises for first Set then back to start to increase reps by 5 (Burpees remained at 5). Once PAX completes the 25 Rep Set they start back at 5.
MOLESKINE: Appreciation for PAX choosing to attend the morning workout given the many other things going on today and in their lives. Challenged PAX to find other opportunities to get involved with their Communities
ANNOUNCEMENTS: Spring Fling!
COT: For Recent Graduates and Guiding them through their next chapter of life
PLAYLIST: Classic Rock!
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[The Castle] The Castle – Race day

Date: 2026-05-16 AO: The Castle Q: Dilbert , PAX: Squatter, Makita (Anderson Fader), Barney, Steely, Dilbert, Horizon, Waymo (formerly Space Baby), Fabuloso, Pep, Brown Slip, Flipper (Matthew) FNGs: None COUNT: 11 CONDITIONS: perfect, 62
WARMUP: mosey to the field, shoulder circles, front clap, oh clap, Willie mays
THE THANG: Split the pax into two teams
One pax from each team will be the racer
Race 1 – 30 yards murder bunny 80lb bag. Bear hug carry back and switch Remaining pax perform the following WW1 sit ups, merkins, squat
Race 2 – 60 yard 80 lb carry speed walk there and back Remaining pax Lunges, iron mikes, leg lifts
Race 3 – 5 80 lb over head toss Remaining pax ankle taps, squats
Remaining time Ultimate football 20 min
MARY: side plank
MOLESKINE: Chunks hambone mumble chatter was missing. Plenty of space between Pep and Steely
ANNOUNCEMENTS: holy smokers, t shirt launch, prayers
PLAYLIST: JOCK JAMS!!!