Backblasts

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The Buffalo

Date: 2026-10-16 AO: The Buffalo Q: Hot Route , PAX: Hot Route, Ultratecht, The Bobs FNGs: None COUNT: 3 CONDITIONS: humid but getting colder?
WARMUP: regular
THE THANG: focus on slow, weighted ‘stretching’ with some upper body exercises, core, and lower body wake-up with a few runs around community center
MARY: yoga
MOLESKINE:
ANNOUNCEMENTS: ML Rose night with proceeds going to 4:13. Last Fridays by River of the season this afternoon/evening.
COT: job stuff
PLAYLIST: music.apple.com/us/album/day-of-the-dead/1545433332
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Handsomizer

Date: 2026-10-16 AO: Handsomizer Q: Spinal Tap , PAX: Natural Ice, Spinal Tap, Black Lung, Freakonomics FNGs: None COUNT: 4 CONDITIONS: perfect
WARMUP: the usual
THE THANG: lots of fun all around Geodis
The most painful and memorable were Black Lung 30 count WWI and my modified Jane Fonda’s…
ANNOUNCEMENTS: look at slack
COT: toiling under the sun is vanity. We all die. Preach the gospel, die, and be forgotten.
PLAYLIST: variety and some fitz and the tantrums
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Green Machine

Date: 2026-10-15 AO: Green Machine Q: Sherlock , Focker PAX: Sherlock, Shania, Focker, Cowboy, Esposa, bluemule FNGs: None COUNT: 6 CONDITIONS: Warm, Sticky for October
WARMUP: Stretch, various movement exercises, Run to Front warm up lap
THE THANG:
Double DORA 100 merkins 200 LBCs 300 squats
Partner runs to 50, Burney back
Run lap
DORA Rd 2 100 merkins 200 Alabama Prom Nights 300 Lunges (1 is 1)
MARY: Yes.
MOLESKINE:
ANNOUNCEMENTS: check slack
COT:
PLAYLIST: mumble chatter
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Westeros

Date: 2026-10-12 AO: Westeros Q: The Merchant , PAX: Chunks, Vector, Crawlspace, Dr. Brown Slip, The Merchant, Right Said, Tim the Toolman, CubCadet, Squatter, Makita, Dangle FNGs: None COUNT: 11 CONDITIONS: Moderate
THE THANG: A second round of the Wheel of Pain. Twice the pain, twice the gain. Spin the wheel and do 20 reps of the exercise the wheel lands on, then keep doing that for 45 more minutes.
ANNOUNCEMENTS: Westside Wednesday and the Halloween Hangout both coming up
PLAYLIST: https://open.spotify.com/playlist/2bNvzR2MzHNQEeTLnOcntN?si=ENlFKeePRQScn4a3_WzCeA&utm_source=copy-link&pi=ko8mPfPbTPWBu
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Westeros

Date: 2026-10-05 AO: Westeros Q: The Merchant , PAX: Sherlock, Pep, Chunks, Vector, Spinal Tap, Roadrash (Casey Greene), The Merchant, Tim the Toolman, Firefox, Dangle, bluemule, Makita, Gutterball, Farva FNGs: None COUNT: 14 CONDITIONS: Moderate
THE THANG: 14 PAX braved the Wheel of Pain. The Wheel spins and lands on an exercise, and PAX do 10 reps of that exercise. Repeat for 45 minutes.
ANNOUNCEMENTS: Keep an eye out for Westside Wednesday and the Halloween Hangout at the end of the month.
PLAYLIST: https://open.spotify.com/playlist/01smIJHr0g3o58uvSYzQuC?si=dNhjZFv_TKS6WYRn1jkj4w&utm_source=copy-link&pi=5zjHqyEFTxaor
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Goooood morning!

Date: 2026-10-14 AO: Titan Q: Tim the Toolman , PAX: Sherlock, Churro, Spinal Tap, DintyMoore, Creamsicle, Crawlspace, Dr. Brown Slip, The Merchant, Right Said, Tim the Toolman, Firefox, CubCadet, Dangle, Black Lung, Squatter, Makita FNGs: None COUNT: 16 CONDITIONS: Just lovely
WARMUP: Stretching
THE THANG:
Coupons overhead to Parthenon
Tabatas (50’/10′)
2 rounds each: – Squats – Monkey humpers – Jump squats – Bulgarian split squats
Mary, plus 9 Burpees (thank you Black Lung)
One set each: – Diamond merkins – Declines – Inclines – Standard Merkins
Mary
Two sets each: – Stair jump/step – Lieutenant Dans – Reverse lunges, touch knee x3 – Triceps (with blocks) – Overhead press (with blocks) – Rows (with blocks) – Curls (with blocks)
MARY:
MOLESKINE:
ANNOUNCEMENTS: Westside Wednesday at Tailgate Brewery in Belleview, 5:30, families invited
COT: Makita’s job search, Creamsicle’s dad’s health
PLAYLIST:
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Insane Train

Date: 2026-10-14 AO: Insane Train Q: Argggg , PAX: El Capitan, Bulldog, Juicy J, Siri, Chili Dip, Argggg, Roadkill, Wolfpack, Derby, N/A FNGs: None COUNT: 10 CONDITIONS: perfect
WARMUP: SSH 30, Willy Mays Hayes, Everytime Rocky Top is sang = 1 Merkin and plank after that.
THE THANG: Team up while other partner takes a lap. 75 Burpees, 200 Bent Over Rows, 200 Bench Press, 200 squats, 100 curls, 75 merkins, 100 WW3
MARY: N/A MOLESKINE: Don’t battle your problems alone. The power of F3 is more than a workout. ANNOUNCEMENTS: West side Wednesday tonight @ tailgate brewery tonight 5. Gruesome Newsom Saturdays @ 0600
COT:
PLAYLIST: Rocky top, Flogging Molly, and some other random songs.
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[The Discipline] The Discipline

Date: 2026-10-14 AO: The Discipline Q: Dilbert , PAX: Creatine, Dilbert, Goat knuckle, hambone FNGs: None COUNT: 4 CONDITIONS: Warm, why is it still warm Oct 14th
WARMUP: a few stretches while we wait for hambone coming in hot
THE THANG: Walked with rucks 2.7 miles in 45 min.
MARY:
MOLESKINE: Strippers, hogging, and some other interesting topics along the ruck.
ANNOUNCEMENTS: Check slack
COT:
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Smokeboots

Date: 2026-10-14 AO: Smokeboots Q: Tinkertoy , PAX: Pepsi, Sugar mama, Tinkertoy, My Pleasure FNGs: None COUNT: 4 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS: EZ-Go where’s the coffee??
COT:
PLAYLIST:
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[After Hours] Tour of the Parl.

Date: 2026-10-13 AO: After Hours Q: Strutter , PAX: Flipper, Strutter, Craig! FNGs: 1 Craig! COUNT: 3 CONDITIONS: Pretty warm. WARMUP: SSH IW WM THE THANG: We began with a short mosey to the tunnel for wall sits, air presses, and ankle taps. Mosey to the ruins. 10 each IC: Merkins Standard squats LBCs SDS. Mosey to amphitheater. 10 each IC: Merkins Standard squats LBCs SDS. Mosey to map wall. 10 each IC: Dips Step ups LFL Step ups RFL Mosey up capital steps. 10 each IC: Merkins Standard squats LBCs SDS. Mosey up next set of steps. 10 each IC: Dips Step ups LFL Step ups RFL Mosey across to top of steps. Dips Step ups LFL Step ups RFL Mosey back to startex. MARY: 10 each IC: LBC WWII Flutterkicks MOLESKINE: It’s great to have our second FNG. ANNOUNCEMENTS: Lots of CSAUP events upcoming. Check Slack. COT: Prayers. PLAYLIST: