Backblasts

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No time to waste

Date: 2026-02-27 AO: pain-train Q: Stubs PAX: Shakira, Derby, Cheeks, Chili Dip, FLO, Stubs, Pitmaster, G-string FNGs: None COUNT: 8 CONDITIONS: Chillier than expected but steamy by the end
WARMUP: SSH x25 BACs x15 BACBACs x15 Slow squats x 10 Slow Mercans x5 WMH OYO Slow mosey with sand bags to the hill
THE THANG: Part 1 The hill 3 sets 15x Carolina Dry Docks at bottom Bear crawl up hill (sandbag drag modify up) 20x LBC
Part 2 Mosey to start of ADA ramp Lunge walk with sand bags up the length of ramp
Sandbag carry to playground
Part 3 Dora 200x bent over rows Timer runs short track around playground
150 sand bags bench presses Timer runs approx 2/3 of short track
200 Bear Hug burpees Timer runs approx 1/3 of short track around playground
Sandbag shoulder carry walk around the park
MARY: various counts of JLo’s, burpees, leg raises, low slow squats

MOLESKINE: Time is our most precious commodity and can be a thief. Be mindful of how we are using it.
ANNOUNCEMENTS: Upcoming events: Holy Smokers, Merkin Madness, Growth School, Biscuit run…check general channel
COT: prayed out. Congrats to Derby on the forthcoming 2.0
PLAYLIST: the sound of pain leaving the body

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Winter Olympics

Date: 2026-02-27 AO: bomber Q: Black Lung , Firefox PAX: porcelain, Papa Bear, Pep FNGs: None COUNT: 5 CONDITIONS: Just barely wintry enough
WARMUP: SSH FLBAC RLBAC Squats (low and slow-ish) Merkins Stretch
THE THANG: Inspired by the Olympics, Firefox requested a Q with elements of Winter Olympic sports. Black Lung obliged with gusto.
Event 1: Alpine Skiing (aka “Leg Burn”) – Jump Squats – Reverse Lunges – Squat Pulses Starting with rounds of 20 reps > 15 reps > 10 reps > 5 reps > 15 reps > 10 reps > 5 reps
Event 2: Biathlon (aka “Get exhausted and then do something inadvisable”) – Run up the hill to stop sign – Burpees – Big Boy Sit-Ups – Merkins – Run back down the hill Starting with 15 reps > 10 reps > 5 reps > 20 reps
Event 3: Skeleton (aka “let your heart rate settle, this part’ll be easy”) Hand-Release Merkins Shoulder Taps Peter Parkers Starting with 20 reps > 15 reps > 10 reps > 5 reps > 15 reps > 10 reps
Event 4: Ski Mountaineering (aka “burn your lungs and legs… then keep going”) – Murder bunny 100 yds up the hill – 10 atomic merkins – Run to bottom of steps by McCabe – 10 atomic merkins – Run up the steps to upper parking lot – 10 atomic merkins – Run back down hill We did an abbreviated second ski-mo circuit, doing approximately 50 yards of murder bunnies up the hill and then 10 atomic merkins
Finally, the cooldown. – 30s hollow body hold – 10 WW1s – 30s hollow body hold
MOLESKINE: – It’s unclear which gave out first on the ski mountaineering event… the legs or the lungs. But they definitely both gave out. – porcelain: “I don’t have enough breath for mumblechatter”, Black Lung: “That’s a feature; not a bug.”
ANNOUNCEMENTS: – Check slack
COT: – Gratitude
PLAYLIST:
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Is it always raining in Whites Creek?

Date: 2026-02-26 AO: offthebooks Q: Mr. Pancake PAX: Squatter, Stumbles, Mitch (Tonto) FNGs: 1 Mitch (Tonto) COUNT: 4 CONDITIONS: Saturated
WARMUP: 20 SSH 10 Toy Soldiers Willie Mays Hayes to Runner Stertch to Arm Raise Mosey
THE THANG: 4 rounds of 10 mosey lap in between
Coupon Squat Kettle Bell Swings Pancake Pours Murder Bunny Alternate Lunge with Coupon Twist Or three way lunge
Finished with: WWI sit ups Pancake Coupon Hammer Circle
MOLESKINE:
ANNOUNCEMENTS: Merkin Madness begins in March
As always, check Slack
COT: Prayers for Squatter family stuff
Prayers for Stumbles work/family
Prayers for Tonto (FNG), work stuff
Prayers for Mr. Pancake Job Search career direction
PLAYLIST:

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зарядка

Date: 2026-02-26 AO: the-knoll Q: morning stār PAX: Piglet, Roadkill, Shakira, Bumble bee (2.0) FNGs: None COUNT: 5 CONDITIONS: lovely with some rain
WARMUP: SSH, Imperial Walkers, Willie goes to Egypt, Sunglass loops, Low slow squats
Some rope flow instruction
THE THANG: Partner up, alternate between 5 weighted squats then 3 breath hang and 5 jump squats then 3 breath hang, on the minute. Rope flow for active recovery before the next minute.
Did mosey break and then did it again with just jump squats.
MOLESKINE: – “The Russian term for a daily, light morning workout or “morning stretch” is zaryadka (зарядка), which literally translates to “charging” or “recharging” the body. Popularized in the Soviet Union, it involves simple, quick movements like bends, stretches, and swings designed to increase productivity and improve well-being.
ANNOUNCEMENTS: check slack
COT: YHC shared that being a great leader starts by being a good follower. Encouraged PAX to consider who they are following (imitating) and why. Prayers for presence and overflow of virtuous leadership as we enter our day.
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Fight like hell and slay your demons

Date: 2026-02-25 AO: titan Q: SalPal PAX: Pep, Squatter, CubCadet, Black Lung, Stumbles, Spinal Tap, caprate, Papa Bear, Sherlock, swamper FNGs: None COUNT: 11 CONDITIONS: Weirdly warm for my Rocky impersonation.
WARMUP: 11s, Pullups and Weighted Squats
THE THANG: Recreation of the Myth of Sisyphus: Bear Crawl + Coupon Drag, Hill Runs with HR Merkins and Lt. Dans. Plank circuit and 10 burpee buyout.
MOLESKINE: Music was brutal and repetitive. Great for getting locked in.
ANNOUNCEMENTS: Grow School, Merkin Madness, Murder Mystery, White’s Creek AO, Check Slack
COT: Changes at work with project, intentions unspoken.
PLAYLIST: Hades + Hades II + Doom (2016) soundtrack
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Wednesday Workday

Date: 2026-02-25 AO: the-discipline Q: Mr. Pancake PAX: hambone, Horizon FNGs: None COUNT: 3 CONDITIONS: Cool, but not windy
WARMUP: 44 SSH Mosey Willie Mays Hayes To Runner’s Pose To twist 44 Arm Circles
THE THANG: 44 of EVERYTHING!!!
4 rounds of 11 sets (44 reps) with coupons to celebrate Mr. Pancake’s birthday.
Squats Kettle Bell Swings Alternate Three-Way Lunge Murder Bunnies Syrup Pourers (Unsure exact name) Overhead Press
Finish with 44 Sit-ups
MOLESKINE:
ANNOUNCEMENTS: Thursday new AO in White’s Creek with Squatter.
Off the books ruck on Sunday with Dilbert
Check Slack
COT: Prayers for Horizon as he travels to do relay marathon with family.
Prayers for hambone dad as he continues his recovery.
Prayers for Mr. Pancake job search, final interviews.
PLAYLIST:

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Choo Choo Go Ruck Prep

Date: 2026-02-25 AO: insane_train Q: Derby PAX: El Capitan, Roadkill, Shakira, Choo Choo, Dirty Bird FNGs: None COUNT: 6 CONDITIONS: Perfect!
EARLY BIRDS: 11’s Merkins and Bear Complex
WARMUP: BACs, BACBACs, WMH, Runners Stretch, PE Stretch
F3 Mission Statement, Credo and Core Principals
THE THANG: Partnered up for Sand Bag Mosey around Bellevue incorporating various exercises with 1 rule… The bags cannot touch the ground or entire PAX is penalized w/ 5 SB Burpees (I believe we had 5 penalties).
Mosey consisted of Multiple Stops incorporating Bench Dips, Decline Merkins, Burpee Broad Jumps, Pull-Ups, SB Lunges, etc. with partners transferring weight for each partner to get in their reps.
We also had a stock exercise of 10 SB Rows, 10 SB Curls and 10 SB Thrusters that was called out throughout the beatdown.
MOLESKINE: Shared recent thoughts on perspective of time. With another child on the way I’ve fallen into the trap of how do I continue to make time for myself to continue to do things I love and enjoy. With a nice dose of awareness, I’m working on a perspective flip to look for more ways to support and be present for my family and their needs and with that trusting time will work itself out.
ANNOUNCEMENTS: Merkin Madness, Holy Smokers, Check Slack for many other exciting things going on in the community.
COT: Prayers for contentment and deeper understanding of purpose
PLAYLIST: Roadkill’s commentary throughout the beatdown :joy:
Appreciated the opportunity to lead this morning! Had an excellent time bouncing around Bellevue with you guys!
:horse_racing:
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Long slow run

Date: 2026-02-24 AO: after-hours Q: Natural Ice PAX: Natural Ice FNGs: None COUNT: 1 CONDITIONS: Chilly
WARMUP: left 45 minutes early to run to AO
THE THANG: Ran 8ish miles
MOLESKINE: Make lemonade!
ANNOUNCEMENTS:
COT:
PLAYLIST:

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Reach Higher

Date: 2026-02-24 AO: the_eddy Q: Wolfpack PAX: Stubs, Roadkill, FLO, Choo Choo FNGs: None COUNT: 5 CONDITIONS: brrrrrrr
WARMUP: Too cold for warming up
THE THANG: Stayed on the paved path like good rule following PAX.
MOLESKINE: “Let go of lower things, reach higher” Encouragement to PAX to take inventory of the things we think are serving us in life and find places to let go and reach higher.
ANNOUNCEMENTS: Check out NattyIce post in -f3-nashville-general
COT: Prayers lifted
PLAYLIST: The woods of Edwin and mumblechatters
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Not Much Iron, Not Much Giant

Date: 2026-02-24 AO: iron-giant Q: hambone PAX: Horizon, Mr. Pancake, Butterfingers FNGs: None COUNT: 4 CONDITIONS: colder than a witch’s tit
WARMUP: 1/2 mile run
THE THANG:
1. Pull Up masters–pull ups overhand, drop set underhand 2. Run mile loop with stops for simple exercises 3. Carry 88lb KB or 70KB while partner planks
MOLESKINE: Happy birthday, Mr. Pancake! House rules say you have to Q on your birthday, but you get a mulligan this year.
ANNOUNCEMENTS:
COT: prayers for health
PLAYLIST: suffer in silence