Backblasts

Posted on

The Knoll

Date: 2026-07-09 AO: The Knoll Q: Juicy J , PAX: Juicy J, Sooie, Pebbles, AAA, Roadkill FNGs: None COUNT: 5 CONDITIONS: moist
WARMUP: little baby arm circles, backpacks, low slow squats, side straddle hops, Willie May Hayes
THE THANG: Adventure around the neighborhood, indigenous running, throwing the ball over the shoulder, for every drop 15 Burpee‘s, Roadkill had more drops than he had catches so we did like 75 Burpee‘s, at every F3 MEMBER‘s house we did 20 merkins. Then we went to the cornfields/soybean Fields and we formed a circle and we played a game with the ball and we did lots of various ab workouts and exercises, then we did the indigenous run back all the way home with lots more Burpee‘s and Merkins and then we formed a final circle at the starting spot with more ab workouts
MARY:
MOLESKINE: your mom
ANNOUNCEMENTS: #leanpax begins Convergence Pain Train Convergence
COT: munchkin with some snarky comments
PLAYLIST: angry birds :bird:
Posted on

Tire Station Bootcamp

Date: 2026-07-07 AO: Tire Station Q: Tigger , PAX: Splitter, Cross-stitch, Mr. Pancake, Steely, Fabuloso, Tigger, Horizon, Butterfingers FNGs: None COUNT: 8 CONDITIONS: Warm clear wet
WARMUP: Hip openers Hip closers Hamstring scoops Inch worms
THE THANG: F3
7min dead hang Squat hold when drop. Back to hang when squat fails
7min time cap 60M down and back 30 squat 120M down and back 20 squat 180M down and back 10 squat
EMOM push-up x4
7min cap 30,20,10 sit ups with same M runs
EMOM hand release push-up 30% less reps X4
7min cap 30,20,10 lunges 2:1 same M runs
MARY:
MOLESKINE:
ANNOUNCEMENTS: Forgot
COT:
PLAYLIST: Nature sounds and heavy breathing
Posted on

Insane Train

Date: 2026-07-08 AO: Insane Train Q: Natural Ice , PAX: Choo Choo, Half Lyfe, FLO, Natural Ice, Juicy J, Sooie, Roadkill, Splash, Derby FNGs: None COUNT: 10 CONDITIONS: 70F – Perfect!
WARMUP: SSH – Dodging Cars – Imperial Walkers – Stratchen
THE THANG: – Cant Run with a Bum Leg –
20 Stations (50 sec work / 10 sec transition) Run it twice (40 minutes total) 1. Around the World – Pick Up Shoulder to Shoulder 2. World War I Sit-ups 3. Sandbag Goblet Squats 4. Side Straddle Hops 5. Sandbag Bench Press 6. Flutter Kicks 7. Sandbag Bent-Over Rows 8. Mountain Climbers 9. Sandbag Curls 10. Forearm Plank 11. Sandbag shoulder to over head press 12. Russian Twists 13. Merkins 14. Toe Taps on the Sandbag 15. Sandbag Triceps Extensions 16. Bicycle Crunches 17. Plank Shoulder Taps 18. Around the World – Pick Up Shoulder to Shoulder 19. Hand Release Merkins 20. Side Straddle Hops (empty the tank)
MOLESKINE: Do Hard Things! – Except when your Dr and Your Physical Trainer tell you not too.
ANNOUNCEMENTS: Holy Smokers this Thursday at Hair Band – YHC will be passing the Torch this Saturday at the Percy Warner Convergence 6 am stair fun time.
Big long stupid run/relay in August
COT: Praying for the PAX
PLAYLIST: recycled this old one https://open.spotify.com/playlist/6oxbeNXMdnBn0i24KrnRLK?si=a9fc45cd23054554
Posted on

🚬 🥾

Date: 2026-07-08 AO: Smokeboots Q: Cal Worthington , moneyshot PAX: Trap House, Cowboy, Snow Bunny, Cal Worthington, Berry Brooks (ATM), Donkey Hammer, EZ-Go, My Pleasure, Sugar mama, Focker, Tinkertoy, moneyshot FNGs: None COUNT: 12 CONDITIONS: 2 Parts Warm, with a splash of 😎
WARMUP: We stood in a circle and waited for the Pax to Roll in!
THE THANG: We ran for our lives!
ANNOUNCEMENTS: :eyes: Slack!
Prayers :pray:: Several important prayer requests shared this am, let’s continue to lift our brothers up!
COT: Don’t stop showing UP and showing OUT!! We need each other, community is key and we are meant to live life together!
#wearebettertogether
A great run through the shire with the best friends any of us could ask for!! Greatful for my home away from home and this great group of Pax :muscle:
Also Grateful for Cold Foam. :joy:
Posted on

[The Discipline] The Discipline

Date: 2026-07-08 AO: The Discipline Q: Dilbert , PAX: Country Parkour, Dilbert, Mr. Pancake, hambone, Butterfingers, Derivitive FNGs: None COUNT: 6 CONDITIONS: warm, its July but not too muggy
THE THANG: Walked with weight
ANNOUNCEMENTS: CSAUP, Night moves, Convergence
COT: Prayers for families and traveling PAX

Posted on

Tora! Tora! Tora!

Date: 2026-07-06 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Waymo (formerly Space Baby), Hot Route, Ultratecht, greyalbum, The Bobs, Giving Tree FNGs: None COUNT: 6 CONDITIONS: We’ve gotten to the time of the year where you can assume extreme humidity or rain. It was the former.
WARMUP: Mosey Slow and low good mornings in to squats Hip dips Kickbacks Slow and low pistol squats
THE THANG:
Below exercises with 30 second rest between supersets.
Deadlift with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds both legs
Reverse lunge with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds alternating side lunge
B stand squat with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds both legs
Glute bridge with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds both legs
Step ups with coupon (keep leg on bench) 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds box jumps or jump squats
Curtsie lunge with coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds sumo squat
Calf raises on coupon 1. 30 seconds right leg 2. 30 seconds left leg 3. 30 seconds ski downs
Repeat first 5 supersets and return to circle for stretches then done.
MOLESKINE: Banana
ANNOUNCEMENTS:
No new local announcements, but check the other channels.
COT:
General gratitude.
PLAYLIST:
Gabriel and Dresden live from Electric Zoo NYC 2011
:deciduous_tree:
Posted on

Tooth and Pillar Ultimate Frisbee!

Date: 2026-07-07 AO: Middle Tooth Q: Firefox , PAX: Grape, Cowboy, Pep, YumYum, Firefox, Oatmeal, Two Face, Speedo, bluemule, Harbaugh, Toothless, Betty Ford, DrRupp, Go Fish, BellyUp FNGs: 1 BellyUp COUNT: 15 CONDITIONS: Soupy
WARMUP: Warm-up things while waiting for Oatmeal.
THE THANG: Ultimate Frisbee! We mixed iiipillars and middle-tooth PAX into blended teams, dubbed Three Teeth (Cowboy, DrRupp, Two Face, YumYum, Oatmeal, Go Fish, and YHC) and Middle Pillar (Grape, Toothless, Speedo, Pep, bluemule, Betty Ford, and FNG BellyUp).
Normal ultimate frisbee rules. Scoring team does 5 burpees, scored upon team does 10 merkins.
Middle Pillar was hot early with FNG BellyUp scoring at least 16 of their 9 points, but Three Teeth persevered to rattle off 3 or 4 straight at the end. Middle Pillar wins 9-7. GG.
MARY: Pick up the cones.
MOLESKINE: We’ve seen enough skin for one day.
ANNOUNCEMENTS: – SLT hand-off – Holy Smokers
COT: – Squatter and family – Grape’s 2.0 – Janet – Those struggling with anxiety and other mental health challenges
PLAYLIST: Grape’s trash talk
Posted on

[Iron Giant] Iron Giant – Get back after it

Date: 2026-07-06 AO: Iron Giant Q: Dilbert , PAX: Mr. Pancake, Horizon, Dilbert, hambone FNGs: None COUNT: 4 CONDITIONS: Perfect, no humidity
WARMUP: short mosey, good mornings, Michael Phelps, slow large arm circles, typewriter
THE THANG: Deck of doom Round 1 & 2 – double the card pulled for qty. Once you did at least one of each suit, 10 BBSU. SPADES – RDL HEARTS – CURLS DIAMONDS – SQUATS CLUBS. – SHOULDER PRESS
Round 3 & 4 – double the card pulled for qty. Once you did at least one of each suit, 10 BBSU. SPADES – LUNGES HEARTS – MERKINS DIAMONDS – TRICEPTS EXT CLUBS. – WEIGHTED ALABAMA PROM DATES
Round 4 & 5 PAX choice of exercise, card pulled for qty.
MARY: 1 min of BBSU
MOLESKINE: lots of lunges done, PAX thought the Q had a stacked deck of face card spades.
ANNOUNCEMENTS: Convergence, CSAUP, Prayers spoken and not
PLAYLIST: Rock hits
Posted on

The Buffalo

Date: 2026-07-03 AO: The Buffalo Q: Ultratecht , PAX: Giving Tree, Ultratecht, The Bobs FNGs: None COUNT: 3 CONDITIONS: HUMID
WARMUP: QUICK MOSEY
THE THANG: SEE PIC
MARY:
MOLESKINE: PEN AND INK/4th CELEBRATIONS
ANNOUNCEMENTS:
COT: SQUATTER’s FAM
PLAYLIST: