Backblasts

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The Eddy???

Date: 2026-02-09 AO: the_eddy Q: Choo Choo PAX: Siri, Roadkill, Juicy J, Stubs, Motorola, FLO, Wolfpack, Choo Choo FNGs: None COUNT: 8 CONDITIONS: We had to move this week from the usual spot due to park closure
THE THANG: Ruck
MOLESKINE: It’s better to be a hole than a sink hole
ANNOUNCEMENTS: Holy Smokes check -f3-nashville-general
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DELEGATE

Date: 2026-02-09 AO: westeros Q: Michelin Man , Pep, Tim the Toolman, Sherlock, Natural Ice, Grape, Dirty Bird, Squatter PAX: Pep, Tim the Toolman, Sherlock, Natural Ice, Grape, Dirty Bird, Squatter, Michelin Man, Mud Flap FNGs: None COUNT: 9 CONDITIONS: Not Cold
WARMUP:
D – Downward Dog E – Everybody Run L – Lateral Leg Raise (Jane Fonda) E – Everybody Run G – Good Morning A – Alabama Prom Date T – Toy Solider E – Everybody Run
THE THANG:
YHC needed to line up some Qs but has not had time. So, we did a little delegation. Each Pax took 5 minutes to mini-Q, on the fly, with no prep. They did great!
Highlights: Natural Ice – blockee sets Squatter – thruster sets Tim the Toolman – Sevens Pep – Long mosey (smart to stretch out at this point) Grape – Acronym’d BAD BUNNY on the fly! Sherlock – solid block circuits (curls, OHP, rows). No gimmicks Dirty Bird – second workout. Great Spiderman call! @MudFlap – brought us home with quality work in a UNC shirt (:eyes: Vector).
The first 5 hard committed, and got a combined figure skating score of 29. The last 3 did not hard commit and ended with a combined score of 13. Tough loss by the flacid commits.
Music brought to you by my trip to the Grammy Awards. Other topics of conversation included Epstein files, bitcoin’s collapse, Lindsey Von’s injury, Bad Bunny singing in Spanish, and commercials from the Big Game (TM). Very little actual sportsball talk.
MOLESKINE:
2 Takeaways: 1. Delegation – F3 = Freed to Lead. You can all Q at any time, and with quality. Thanks to those who stepped out to Q for the next month. YHC can step back. 2. Culture Making – F3 = Community. All these big events (the Grammys, Super Bowl, Halftime Show, Grape’s politics, etc.) don’t yield a monoculture any more. So we now make culture locally in small groups.
COT: WEIGHTsteros Forever
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Syrupy Waters of Pancake Castle

Date: 2026-02-07 AO: the-castle Q: Mr. Pancake PAX: Fabuloso, hambone, Space Baby, Brown Slip, Butterfingers, Horizon, Matthew Henry FNGs: None COUNT: 8 CONDITIONS:
WARMUP: 25 Side Staddle Hops 10 high knees 10 butt kicks 10 Toy Soldiers 10 Typewriters Arm Circles Coupon Mosey
THE THANG: 5 Workouts x 10 reps x 5 rounds 1. Squats 2. Murder Bunnies 3. Coupon (kettlebell) Swings 4. Overhead Press 5. Merkins
Native Coupon Walk/Run in between.
Finish with core/stretch WWI sit-ups Coupon Hammer Circle Low Plank
MOLESKINE:
ANNOUNCEMENTS: Check the slack
COT: Prayers for Hambone’s family with the arrival of ‘Bacon Bit’. Prayers for good health and good sleep.
Prayers for those without power and those working to restore.
PLAYLIST:

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Baile Inolvidable

Date: 2026-02-06 AO: bomber Q: Pole Dancer PAX: hambone, Pep, CubCadet, Vector, Tim the Toolman, Firefox FNGs: None COUNT: 7 CONDITIONS: Asombroso
WARMUP: SSH, Active Warmups
THE THANG: Anillo de Fuego por mi cancion favorito, “Nuevayol”
Carrera rapida al campo de golf por la cosa
Se dividen en grupos- uno corre, el otro completa el entrenamiento
5x burpees 10x supermans 15x squats 20x mountain climbers 25x LBC
Quatro repeticiones, volver corriendo para Mary
ANNOUNCEMENTS: shieldmock and smoker event check slack!
COT: prayers of gratitude following the storm, for the health of Hambone and Joe’s babies, safe travel for Vecrtor’s family, and our opportunity to take stock of what matters
PLAYLIST: https://open.spotify.com/playlist/0zjL441fOWEkadWL5FLz3C?si=032ea411940d4dee
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Filling in!

Date: 2026-02-06 AO: pain-train Q: Derby PAX: FLO, Roadkill FNGs: None COUNT: 3 CONDITIONS: Cold but Beautiful Sunrise!
WARMUP: SSH, BACs, BACBACs, WMH, PE Stretch
THE THANG: 5-10-15-20-25 Started w/ 5 reps per exercise for a set and worked up to the 5th set of 25 reps for each of the following:
WWII’s Merkins SB Rows SB Curls SB Thrusters
Each set ended with Pull ups with quantity being the Set # completed.
PAX completed 1 full round and made it 3 Sets (15 reps) into the second round.
We dropped in 3-4 Mosey’s to give the arms a breather.
Ended w/ 2 min plank w/ 20 second Merkin burnout
MOLESKINE: Don’t forget to give yourself grace. We set high expectations for ourselves and tend to forget there are things out of your control that alter the expected outcome. Accept it, move on and continue to do your best.
ANNOUNCEMENTS: Holy Smokers end of Feb at Hipster’s
COT: Prayed us out
Thank you gents for showing up and getting after it! Appreciated the opportunity to lead this AM!
:horse_racing:
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Super Bowl Prep

Date: 2026-02-05 AO: thestronghold Q: Wham-O PAX: Tinkertoy, Young and Restless, Dan and Dave, Decaf, toga, Chunks, Wham-O, Hipster, Pearl (Jonathan Halter), Brown Slip, Barney, Red Skull, 4:13 Strong Men FNGs: None COUNT: 25 CONDITIONS: brisk / windy / good championship football weather
WARMUP: SSH 25, LB arm circles 10, imperial walkers 10, Good Mornings 10, Merkins 10, Coupons
THE THANG: “Championships aren’t won on Super Bowl Sunday. They’re built in the weight room, sharpened on the practice field, and finished at the goal line. Today, we go through all three.”
TODAYS RULES: 1. Every single rep, every block has a hand on it 2. If a teammate cannot complete the rep with the block, another man may hold it for him (while the teammate in need does an “un-burdened” rep beside him)
ESTABLISH TEAMS (4) W/CAPTAINS
1 – THE WEIGHT ROOM (10): NO POINTS | 3 Rounds • 20 DL → Upright Row • 15 Chest Press • 10 Thrusters Plank on coupon until all done
2 – THE PRACTICE FIELD (10): 1 Round = • 10 Merkins (coupon) • 15 Swings • 20 Chest Press • 25 Mtn Climbers (4ct) Each completed round = 1 Point
Drive 3 – THE GAME: GOAL LINE (10): Teams VS. Teams race / 3 “Plays” head to head / each winning team earns a point / final play you’re vs. EVERYONE only the 1 winning team earns 2 points.
plays: – 25 Blockees – 15 Blockees – 5 Blockees
MOLESKINE: stick to consistency in the little things over time and you’ll build something great. Don’t do it alone, bring in the man beside you!
ANNOUNCEMENTS: N/A
COT: prayers for Caleb’s family (hospitalized) (brought forward from Road-trip)
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I ain’t sayin I’m a Gold Digga

Date: 2026-02-05 AO: the-knoll Q: Gold Digger PAX: AAA, Roadkill, Pebbles, morning stār, 2.0 Churchill, 2.0 Bumblebee, 0 FNGs: 1 0 COUNT: 7 CONDITIONS: cold (23 degrees) and cloudy
WARMUP: ssh, back backs, baby arm circles, lunge stretch, Willie mays hays and on your own
THE THANG: 4 stations : pull ups, step ups, ww2’s, jump squats. Do reps while group runs to the fire hydrant and back. 3 rounds
4 stations: Merkins, iron mikes, crunches, squats. Do reps while group runs to fire hydrant and back. 3 rounds
2 groups: 1 group runs a hill while 1 group does pull ups
1 group runs hills while 1 group does squats
Ring of fire 5 times MOLESKINE: Be, do, have not do, have, be God made you to “Be” so that you can do the things that are you and the kingdom. Then you can have richness in life and be free.
ANNOUNCEMENTS:
COT: Prayer for linemen. Prayer for Bankers daughter and son
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Facebook’s birth

Date: 2026-02-05 AO: titan Q: princessaurora PAX: Chunks, Hipster, Tim the Toolman, Pep, Good Morning America, Puzzlah FNGs: None COUNT: 7 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
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The Discipline at the Castle

Date: 2026-02-04 AO: the-discipline Q: Mr. Pancake PAX: Horizon, Brown Slip, Squatter, Butterfingers, Mr. Pancake FNGs: None COUNT: 5 CONDITIONS: Misty and Chilly
WARMUP: Warmup 25 Side Staddle Hops 10 high knees 10 butt kicks 10 leg swings 10 hip circles Arm Circles Mosey
THE THANG: 5 Workouts x 10 reps x 2 rounds 1. Alternate lunge w/coupon 2. Murder Bunnies/Kettle Bell swing 3. Squats w coupon 4. Overhead Press 5. Curls
Mosey Lap / Coupon Carry around the island between rounds
Last lap: Coupon carry with alternate lunges, side lunges, overhead carry
Finished with stretching MOLESKINE:
ANNOUNCEMENTS:
COT: Keep those without power and those working to restore in prayer.

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Eat It

Date: 2026-02-05 AO: atlantis Q: Firefox PAX: Pole Dancer, SalPal, Squatter FNGs: None COUNT: 4 CONDITIONS: Frigid, but not icy
WARMUP: Quick mosey to the pavilion and some stretches while the playlist was queued up.
THE THANG: Part 1: The real warm-up. SSH with Burpees whenever we hear “Eat It” during the seminal classic “Eat It” by Weird Al. ~30 burpees.
Part 2: Tabata stations (45s on, 15s off) with Planks between circuits. – kettlebell swing – Bulgarian split squats – Upright KB row – Jump Squats – Tricep Dips – Goblet Squats Started at a 45s plank, increasing by 15s each circuit. On circuit four, dealer’s choice change-up of the stations: – KB halos – Incline merkine – Bent over KB rows – Step-ups – IYTs – KB swings Ended on a 1:45 min plank.
MOLESKINE: Check the playlist!
ANNOUNCEMENTS: Shieldmock and Holy Smokers. Check Slack.
COT: Gratitude and some quiet meditation