Backblasts

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[The Castle] Pre-party run

Date: 2026-07-25 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Flipper, Chunks, Strutter FNGs: COUNT: 4 CONDITIONS: A really pleasant morning. WARMUP:
THE THANG: A fast 2 miles. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] Dad Bod Run Club

Date: 2026-07-24 AO: The Castle Q: Strutter , PAX: Strutter, hambone FNGs: COUNT: 2 CONDITIONS: A glorious morning! WARMUP: Calf raises. THE THANG: 4.5 mile DBRC loop. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: Coffee! PLAYLIST: https://open.spotify.com/track/1ko2lVN0vKGUl9zrU0qSlT?si=SZqaxKy-SceclRgYWsBtMw&utm_source=copy-link
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The Buffalo – Makita VQ.2

Date: 2026-07-24 AO: The Buffalo Q: Makita , PAX: The Bobs, Makita, Ultratecht, 0 FNGs: 1 0 COUNT: 3 CONDITIONS: Perfect, Crisp High 60’s, Light Humidity :ok_hand:
WARMUP: – SSH – Imperial Walkers – Willy Mayes Hayes – probably not spelled right :upside_down_face: – Good Mornings – Little Baby Arm Circles – Merkins
THE THANG: Warmup – Above ^ Mosey to Basketball Court Court Crushers x 3 – Start at one side of basketball court – Sprint to FT line – 5 Burpees – Backpedal to start – Sprint to Half Court – 10 Merkins – Backpedal to start – Sprint to far FT line – 15 Jump Squats – Backpedal to start – Sprint Full Court – 20 LBC’s Mosey to Pavilion Pavilion Pump x 3 – 20 Bench Dips – 15 Decline Merkins – Steps Ups, 10 x Each Leg – Bulgarian Split Squats, 5 x Each Leg Mosey to Basketball Court American Hammers Flutter Kicks Freddy Mercuries Plank
MARY: Impromptu Co-Q with remaining time The Bobs led us in a full court lunge with a twist, literally, then wall stretches that my tight back could not do. Ultratecht led us in Inchworms down to half court, and bear crawled the other half of the court.
ANNOUNCEMENTS: – Convergence in Nolensville TOMORROW 6AM, See Slack for details – you’re already here.
COT/PRAYERS: – Thankful for the men we surround ourselves with in the gloom. Prayers for those spoken and unspoken, present and not present.
PLAYLIST: https://open.spotify.com/playlist/1KfN6prMv66Ah3NxJv0tqD?si=a1uO0PRCSyukZ7fnG4Mvaw
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OTB 5 mi trail run Warner

Date: 2026-07-24 AO: The Eddy Q: Juicy J , PAX: Juicy J, Chunks, Cross-stitch FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG: 5 mi trail. Warner park
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT: excellent coffee from Chunks We learned about dating
PLAYLIST: chirp chirp :baby_chick:

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11s

Date: 2026-07-24 AO: Cruel Hall Q: Pepsi , PAX: Matador, Pepsi, Donkey Hammer, Pedialyte, Tinkertoy, Pound Puppy FNGs: None COUNT: 7 CONDITIONS: Crisp? Fall around the corner?
WARMUP: Broga and some dynamic stuff
THE THANG:
11s Thrusters – Bear Crawl – Merkins
Rotating lap around church
7s Burpees – Lunge – WW1s
Lifted some blocks
MARY: No time
ANNOUNCEMENTS: Convergance Saturday in Nolansville
COT: Esposa quick recovery and good vibes during recovery.
Matador returning to work.
PLAYLIST: Hastily assembled
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The Knoll

Date: 2026-07-23 AO: The Knoll Q: Pebbles , PAX: Half Lyfe, Roadkill, Pebbles, Juicy J, Sooie, Malibu, AAA, Sparrow, 3×2.0 FNGs: None COUNT: 11 CONDITIONS: Perfect, the grass was actually dry
WARMUP: Side Straddle Hops Bacs Bac Bacs Windmills Run 800m
THE THANG: – 10 burpees – 5-10-15-20 yard shuttle runs – —– – 10 burpees – 25 merkins – 5-10-15-20 yard shuttle runs – —– – 10 burpees – 25 merkins – 50 Iron Mikes – 5-10-15-20 yard shuttle runs – —– – 10 burpees – 25 merkins – 50 Iron Mikes – 100 big boy sit-ups – 5-10-15-20 yard shuttle runs – —– – 10 burpees – 25 merkins – 50 Iron Mikes – 100 big boy sit-ups – 150 squats – 5-10-15-20 yard shuttle runs
MARY: 4 minutes
MOLESKINE: This one was harder than it looked on paper. T-claps to Malibu and AAA for making it to the squats in the finals round. All others were smoked from SalPal on Tuesday.
ANNOUNCEMENTS: Check Slack
COT:
PLAYLIST: Really bad wedding music
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Green Machine/Atlantis Ultimate Frisbee!

Date: 2026-07-23 AO: Green Machine Q: Firefox , PAX: SalPal, Toothless, Pep, Oatmeal, Cheesehead, Grape, Pole Dancer, Firefox, DintyMoore, sooner, Old Maid, Fondue FNGs: 1 Fondue COUNT: 12 CONDITIONS: Less soupy than it has been. Consomme-like
WARMUP: Mosey to field, sprints and things.
THE THANG: Green Tridents vs Aqua Machine. Scoring team does 5 burpees; scored-upon team does 10 merkins.
Green Tridents (aka Team Cleats): – FNG Fondue – Cheesehead – Oatmeal – sooner – Old Maid – SalPal
Aqua Machine: – Pep – Toothless – DintyMoore – Pole Dancer – Grape – Firefox
No tarps-off turf burns today; DintyMoore brought pinnies. He needed them as he took a couple more tumbles. Score stayed close until the Green Tridents went on a run. Aqua Machine put up a noble fight to get it back to a respectable margin. Final Score: 9-6 Green Tridents.
MARY: 10 WW1s and a Hollow Body Hold
MOLESKINE: No skins today
ANNOUNCEMENTS: CSAUP!
COT: Squatter, Esposa, Sooner’s co-worker.
PLAYLIST: There was music on the sideline, but I mostly just heard Pep and Oatmeal serenading each other.
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Westeros

Date: 2026-07-20 AO: Westeros Q: DintyMoore , PAX: Vector, Spinal Tap, DintyMoore, CubCadet, Makita, Tim the Toolman, Dangle, Pep FNGs: None COUNT: 8 CONDITIONS: Soupy
WARMUP: SSHs, Imperial Walkers, Willy Mays, and Good Mornings
THE THANG: 1 Merkins 2 Squats 3 Dry Docks 4 V Ups 5 SSHs 6 Burpees 7 Mtn Climbers 8 Iron Mikes 9 Freddy Mercury 10 Monkey Humpers
10 exercises, reps for each pax picked by flipping card from deck for each exercise. 2-10 Jack 15 Queen 20 King 25 Ace = pick a partner and run a lap Joker = 25 partner WWI Red = Spain (do what’s on the card) Black = Argentina (multiply card x 2) poor losers clause
MARY: Built into workout
MOLESKINE: Be Kind. Rewind
ANNOUNCEMENTS: CSAUP 50–mile teams are forming
COT: prayers for Squatter and Pep to get off the bench
PLAYLIST: Selected Hinder as first song and let it rip which led to Chunks mosh pit humping Pep when asked to show his dance moves for sad wedding songs
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Welcome Party

Date: 2026-07-16 AO: The Stronghold Q: tampalibra , PAX: Red Skull, Barney, Right Said, Dr. Brown Slip, Decaf, Tinkertoy, Wham-O, Pepsi, Young and Restless, Dan and Dave, hambone, Goose, Barney, tampalibra, Hipster, Pearl (Jonathan Halter), Purple Rain, Top Chef, Stick Death?, Zoomie, Curious?, Cat Woman, Bisquick, Wings Down, Sweet Tooth, Crabby Patty, Blue Cheese, Pinto, Squid, Micro Soft, Gumbo, Dory, FNGs: None COUNT: 33 5 Block Burpees 5 Ground-to-overhead 10 Block Burpees 10 Ground-to-overhead 15 Block Burpees 15 Ground-to-overhead 20 Block Burpees 20 Ground-to-overhead 25 Block Burpees 25 Ground-to-overhead 20 Block Burpees 20 Ground-to-overhead 15 Block Burpees 15 Ground-to-overhead 10 Block Burpees 10 Ground-to-overhead 5 Block Burpees 5 Ground-to-overhead
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Insane Train

Date: 2026-07-22 AO: Insane Train Q: Half Lyfe , Half Lyfe PAX: El Capitan, Roadkill, Juicy J, Half Lyfe, Shakira, Derby, Inch Worm, Dr Dump FNGs: None COUNT: 8 CONDITIONS: Great for an Insane Train Beatdown.
WARMUP: SSH, Mosey w/ high knees, karaoke, side shuffle L/R, Power Skip
THE THANG: Dora carried over from the knoll. See image.
PAX did a great job getting close to finishing.
MARY:
MOLESKINE: Sand Bags make everything harder. Playlist America inspired. Reflecting on the ending of World Cup and hearing about foreigners that were able to travel to the US and the expectations vs reality of their experience and the 250th celebration of the good ole’ USofA. Honor God Honor our country Honor those that have died for our freedom Spread love and be the light to shine out onto others. Thankful for this group and all of you coming out this morning.
ANNOUNCEMENTS: Check Slack
COT: Count off, name-o-rama, prayers for Rodney and Squatter and family, coffee
PLAYLIST: America!