Backblasts

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Our Little Group Has Always Been, And Always Will, Until the End

Date: 2026-07-20 AO: Tora! Tora! Tora! Q: Vanilla Ice , PAX: Ultratecht, Vanilla Ice, Pixar FNGs: 1 Pixar COUNT: 3 CONDITIONS: Thicc
WARMUP: 100 Blockees
THE PRE-THANG 101 Side Straddle Hops Walkabout to shake out legs 101 SSHs (again)
THE THANG Pax 1 — Mosey with @JacobMarley (42# Chain)
Pax 2 & 3 AMRAP — 10 Merkins / 10 Squats / 10 Big Boy Sit-ups
Rotate, Rinse, Repeat for time.
MARY: Al Gore Hold 90 Seconds
FNG Naming Johnathan Beebee (sp?) (805-471-3752) works in creative tech. Inspired in his youth by Pixar. There’s your name. Came thisclose to being named “Netanyahu”.
Slack invite sent.
COT: :white_check_mark:
Love you, men. Enjoy your new books from F3 Nation. :punch:
:ice_cube:
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The Eddy

Date: 2026-07-20 AO: The Eddy Q: Wolfpack , PAX: Motorola, Legos, Wolfpack, FLO, Roadkill FNGs: None COUNT: 5 CONDITIONS: warm and damp
WARMUP: no
THE THANG: up and down the hill with some squats at top and bottom
MARY: nope
MOLESKINE: great to be back! Roadkill (the king of cruises and kidney stones) might feel differently…
ANNOUNCEMENTS: westside-wednesday
COT: “You have to play to win, but you need to win to play.” – Michael Scott
PLAYLIST: birds and mumblechatter
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[The Castle] Pre-party run

Date: 2026-07-18 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Strutter, Steely, Flipper, hambone FNGs: COUNT: 5 CONDITIONS: HOT and humid.
WARMUP:
THE THANG: 2-ish miles
MARY: ran right into Mr. Pancakes beatdown.
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Bomber

Date: 2026-07-17 AO: Bomber Q: CubCadet , Topps PAX: Pep, Papa Bear, Dangle, Vector, Tim the Toolman, CubCadet, Thomas T, Topps, Chipper, RockaLulu (“Lulu” for short) FNGs: 1 RockaLulu (“Lulu” for short) COUNT: 10 CONDITIONS:
Sunny and Swampy
WARMUP: Usual stuff led by CubCadet
Got a wave from a guy walking by with his M “you guys F3?” Put him in the prospect pipeline.
Joined by Chipper and FNG (his coworker) at 5:35. No penalty burpees as they were just following the map pin to the 4th hole fairway.
THE THANG:
Mosey up hill. Topps led sets of Squats, Merkins, Leg Lifts.
Sets of 40, 30, 20, 10 each with a run across the parking lot after each set.
Then he busted out the hockey sticks. Two teams of 5. Paired up with an opponent to shoot the puck. Both shooters have same result (both make or both miss), and each team does 5 burpees. If one shooter makes and one misses, losing team does all 10 burpees, winning team does 10 squats. The Preds’ scout just drove away after he saw Vector. One team did 45 burpees. Huh.
MARY: 5 minutes dealers’ choice.
MOLESKINE:
Gratitude to be able to Q with my 21 year old son before goes back to school. Thank you to my fellow respects for not so politely telling me to STFU and let the kid lead.
Words of gratitude around the circle.
Enjoyed getting to know Chipper and naming RockaLulu. They live north side, so getting them plugged in asap. (Chipped tried to EH a guy 10 minutes after he got there. Pep was in awe).
ANNOUNCEMENTS:
Check slack.
COT:
Continued prayers for Squatter.
9 pax for coffee at Star. We were joined by DintyMoore, dressed for school – though he proudly went tarps off in the middle of Star to show off his turf burn from atlantis frisbee heroics.
PLAYLIST:
Father / son themed, bereft of Springsteen, Harry Chapin, and Cat Stevens. Had to settle for Cash, Alan Jackson and Mumford & Sons.
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[The Castle] DBRC

Date: 2026-07-17 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Strutter, Cross-stitch, hambone FNGs: COUNT: 4 CONDITIONS: HOT and humid
WARMUP:
THE THANG: 2-ish mile OAB.
MARY: slid right into Mr. Pancake’s beatdown.
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle

Date: 2026-07-18 AO: The Castle Q: Mr. Pancake , PAX: Butterfingers, Pep, Cross-stitch, Barney, Dr. Brown Slip, Horizon, Flipper, Steely, Mr. Pancake, Fabuloso, Strutter, hambone, Andrew, Philip FNGs: 2 Andrew, Philip COUNT: 14 CONDITIONS: H-U-M-I-D
WARMUP: SSH Hamstring Scoops Toy Soldiers Arm Circles Michael Phelps Good Mornings
THE THANG: MOUNT RUSHMORE SUICIDE (Inspired by ‘Thruster Mountain’ from last week)
4 movements 10 cones; Traditional suicide between rounds.
Merkins Squats Peter Parker Lunges
1st cone = 1 rep per movement 2nd = 2 reps per movement . . . 10th cone = 10 reps per movement . . All the way back down to 1st cone.

MARY: Flutter kicks WWI
MOLESKINE:
ANNOUNCEMENTS: – CSAUP 50 coming up
– Shrimp Boil at First Baptist Hendersonville; Thurs 6/30 @ 6:00PM fbchville.com/event/mens-shrimp-boil/
COT: – Strutter’s Friend – Ramos Famiky
PLAYLIST: Mr. Pancake Music Library Mix

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[Pain Train] The F3 Odyssey

Date: 2026-07-17 AO: Pain Train Q: Puzzlah , PAX: Puzzlah, FLO, Shakira, Siri, Sooie FNGs: None COUNT: 5 CONDITIONS: “A heavy mist cloaked the ship, and the air grew thick and damp, so that no man could see what lay a spear’s length ahead.”
WARMUP: Good mornings SSH WMH
THE THANG: To recognize how close Odysseus and his men got to Ithaca, but never could quite make it, we moseyed to the tennis courts and did three suicides almost making to the end, but never making it home, increasing speed each time.
Four Corners representing different stops on his way back to Ithaca to make it to Penelope.
🌸 STATION 1: THE LOTUS-EATERS 20 “dead-bug” alternating V-ups
Mosey to:
👁️ STATION 2: THE CAVE OF THE CYCLOPS (Blinding Polyphemus)
20 merkins 10 single leg squats/lunges
As Odysseus and his men escaped Polyphemus by riding on the uderbelly pf sheep, crab walk to:
🐷 STATION 3: THE SIRENS & CIRCE Where Odysseus is tied to the mast to endure the Sirens’ call before Circe captures them and turns his men into pigs.
Overhead squat hold 90 seconds 20 Alabama (Aeaea) Prom dates
Bernie to:
🌀 STATION 4: SCYLLA & CHARYBDIS Where odysseus must navigate between Scylla, the six headed monster and Charybdis, whose waves will seallow the ships. Odysseus makes the decision to sacrifice six of his men.
12 burpees (add a second pushup) 20 windshield wipers
Inchworm back to station one
Not enough time to do a second round, so we added army crawls to the mosey to station two in reverse lunges to the Bernie between station three and four.
Last man up run back to startex
MARY: Forced to sneak back into his home there is now filled with suitors for Penelope, Odysseus fights and slay these suitors before reuniting with his wife.
20 Freddie mercury’s 15 Ithacan hammers 15 Hello Dollies
Some light stretching and breathing to close this out.
MOLESKINE: Story of the Odyssey is one of pursuit for family and relying on the support of those around you. And since it’s been 25 years since I read the Odyssey, I probably messed up a lot of the facts, still a good time to by all.
ANNOUNCEMENTS:
COT: discernment and support as we go through challenging times together
PLAYLIST: we got some sea shanties, fantastic voyage, songs about coming home, and finish up with some Vanessa Carlton https://open.spotify.com/playlist/2QtD47QBE5rqkSqGx7ExlQ?si=rQIlryS5Rji2Jx3_fTmFNQ&utm_source=copy-link&pi=o2oM6HCHRw6yj
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Defending Ft. Negley from the Waymos

Date: 2026-07-17 AO: Handsomizer Q: SalPal , PAX: Cuban Missile, Spinal Tap, SalPal, Old Maid, Barney, Freakonomics FNGs: None COUNT: 6 CONDITIONS: Lovely
WARMUP: Quick plank routine.
THE THANG: Run to Ft. Negley in back. Some light playing-in-traffic routine.
MARY: no time.
MOLESKINE: do something surprising today.
ANNOUNCEMENTS: CSAUP, Nolensville convergence 7/25
COT: for those grieving loss
PLAYLIST: n/a
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The Buffalo

Date: 2026-07-17 AO: The Buffalo Q: Hot Route , PAX: Hot Route, Third Coast, Ultratecht, The Bobs, Hipster, greyalbum FNGs: None COUNT: 6 CONDITIONS: heavy drip. Multiple shirts were off
WARMUP: short mose and some calisthenics
THE THANG: tour of Sevier lake – under the pavilion: switch kicks + 20 decline merkins; switch kicks + 15 declines; SKs + 10 DMs; SKs + 5 DMs – on the mooring bollards: step ups + hammers (same format as above) – at the lakeview shelter: wide squats + incline planky parkers – Up the hill with DIDs at each inlet x 4
MARY: 1min plank hold
MOLESKINE: humidity so thick you can’t hear
ANNOUNCEMENTS: friends by the river. Roy’s Christmas get-together. Hipster 4:13 mentee. Third Coast travels
COT: “The Balls are back in town!” And lots of recaps of recent shows/movies seen by all
PLAYLIST: music.apple.com/us/playlist/future-islands/pl.u-8aAVoGqTJRM3g
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Cruel Hall

Date: 2026-07-17 AO: Cruel Hall Q: Tinkertoy , PAX: EZ-Go, Deep State, Donkey Hammer, Swig, Pedialyte, Fortran, Cal Worthington, Tinkertoy FNGs: None COUNT: 8 CONDITIONS: BEA-UTIFUL
WARMUP: SSH/GM/WMH/Middle and side reaches/arm circles/phelps
Clean up broken coupons.
THE THANG:
Dora and Swiper Dora 4 rounds (work/1 lap) -murder bunnies forward/backwards Swiper Lap around the school as group. -burpee on “Swiper no swiping” (3 burpees) 4 rounds (work/1 lap) -man makers (curl/press/tricep) Backpack Lap around the school as group. -carry backpack (8’ fence slat) 4 rounds (work/1 lap) -overhead lunge forward/backwards Swiper Lap around the school as group. -burpee on “Swiper no swiping” (3 burpees) 4 rounds (work/1 lap) -10 G2OH / WW1 Circle of thrust if timer
MARY:
MOLESKINE: Sweaty
ANNOUNCEMENTS: 50 mile relay CASUP Struggle 007
COT: Esposa repair and recovery Keith and Erin’s family dealing with loss while abroad Marissa (Vandy nurse) recovery and rehab
PLAYLIST: Swiper no swiping.