Backblasts

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Bonus Workout

Date: 2026-02-23 AO: toratoratora Q: Giving Tree PAX: Ultratecht, Hot Route, Giving Tree, greyalbum FNGs: None COUNT: 4 CONDITIONS: Cold
WARMUP: Mosey out to track, SSH, hillbillies, imperial walkers, mosey back to start.
Core Drop Rest: repeat following exercises with 15 minutes rest between workouts. Second time through rest drops to 10 seconds, third and final time there is no rest… just 2 minutes of work.
American Hammers Frog Leg Crunch Freddie Mercury Flutter kicks
THE THANG:
Exercise 1 for 30 seconds Exercise 2 for 30 seconds 15 second rest X3 Bonus Exercise (cardio) for 1 minute
1. Thrusters 2. Alternating reverse lunge 3. BONUS: 1-2-3 Heisman
1. Bear crawl 2. Merlins 3. BONUS: Up Downs
1. Deadlifts 2. Alabama prom dates 3. BONUS: Duck walk with coupon to 180 squat jumps
Curls, rows, overhead tricep extension, and overhead carries.
Cool down stretch and end.
MOLESKINE:
ANNOUNCEMENTS: March Merkin Madness plus a lot more on general channel.
COT:
PLAYLIST: No Doubt – Tragic Kingdom
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Shakira’s Juicy Hips showdown

Date: 2026-02-19 AO: the-knoll Q: Juicy J , Shakira PAX: morning stār, Roadkill, Stubs, Shakira, Juicy J, Piglet, Pebbles, Hartford (canton GA) Bumblebee FNGs: None COUNT: 8 CONDITIONS: crispy
WARMUP: side straddle hops, baby arm circles, backpacks, willie may Hayes
THE THANG: f3nashville.slack.com/archives/D0A7CGJP3DM/p1771504353652699
MOLESKINE: Call yo Grandma: for me personally, I try and live life with no regrets, the past is the past, learn from it but don’t look back too much. I like to compare it to driving your car every day. Think about the rearview mirror compared to the windshield. It’s not even 10% the size. The windshield is bigger for a reason — focus on where you’re going. But every now and then, glance back and learn from where you’ve been. But anyways, one regret I do have is how often I would reach out to my grandparents. Now they’ve all passed away, but when I think back, man, one phone call to them literally meant the world to them. My grandmother would cry almost every time I talked to her. A simple phone call would literally make her day. Think about what would make your day and compare to that. Its crazy. A point here is younger people generally don’t care about phone calls anymore, its kind of dying- its all about texting and technology has ruined it. It won’t mean much to us when we get older either, not as much. It’s all old people used to have, it’s what they’re used to. That generation is dying off. So if you’re blessed enough to still have grandparents, call them, or write them letters, it’s an easy way to probably make someone’s day.
ANNOUNCEMENTS: March merkins
COT: lift up Pebbles friends
PLAYLIST: Nickelback (best band of all time right??) plus some Alien techno
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Music City Boyz

Date: 2026-02-21 AO: the-castle Q: Cross-stitch PAX: Fabuloso, Strutter, Butterfingers, Steely, Brown Slip, Squatter, Hipster, Space Baby, Dilbert, Pep, Beary Queen – BQ, Spellcheck FNGs: None COUNT: 13 CONDITIONS:
WARMUP: 1. Good Mornings 2. Willy mays hays 3. Bac bacs 4. Micheal Phelps
THE THANG:
The Q plays “Tubthumping” by Chumbawamba. Start with SSH at the beginning of the song, and every time they say, “I get knocked down, but I get up again,” do a burpee. While not doing burpees, continue performing SSH.
Born to Lunge Play Bruce Springsteen’s “Born to Run” and do lunges around the speaker. If the PAX gases out, switch to reverse
Cotton-eyed Joe The Q plays “Cotton Eye Joe” by Rednex. SSH / Banjo solo: CEJ / Woman singing: Merkins
The twist American hammers Half way Imperial walkers
Done to Van Halen’s Jump from the 1984 album. Pax will hold an air chair. Every time you hear “jump” you complete one jump squat.
Baba orielly 5 mins of imperial walkers
Listen to “Get Lucky” by Daft Punk, and every time they say “get lucky” do a merkin. Every time the song says “we’re up all night” hold an Al Gore until he says “get lucky” again.
Proud Mary – CCR Perform Big Boy Situps until ”Rolling”, switch to Gas Pumps for each “Rolling”, then to Flutter kick after “Rolling”, then back to Gas Pumps during “Rolling”, then back to Big Boy Situps. Repeat til song ends.
Phil Collins’s ending

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PAX Trivia

Date: 2026-02-20 AO: bomber Q: Firefox PAX: DintyMoore, Vector, SalPal, Papa Bear, Pep, CubCadet, Squatter, Frappuccino FNGs: 1 Frappuccino COUNT: 9 CONDITIONS: Truthy
WARMUP: Mosey to parking lot SSH Imperial Walkers Hillbillies FLBAC Air Presses RLBAC
THE THANG: Part 1: Two Truths and a Lie What better way to welcome back CubCadet by doing a lot of bear crawls and burpees? PAX held a plank while two truths and a lie were read about one person in the group. Then PAX bear crawled halfway across the parking lot (median to median) to the cone representing their answer, the statement they believed was the lie. The spotlight PAX lunge walked with two kettlebells to the correct answer. Correct answers did 15x star jumps. Incorrect answers did 10x burpees. Rinse and repeat until every PAX had a chance in the spotlight. (see below for some truths and lies)
Part 2: Mosey down to the playground. 25 pull-ups and a lap around McCabe
Part 3: Mosey to Startex. 30x dips, 20x incline merkins, 10x decline merkins. ~2:00 min plank hold to finish.
MOLESKINE: – CubCadet did not apply to Survivor but does have a special relationship with Robert Kraft – Squatter did not date a girl who could barely speak English but did almost fall off the top of a bus in Nepal – DintyMoore did not lead his college LAX team in scoring but did sing his way across America in high school – Vector did not win any standup comedy competitions but did give a lot of kids lice. He also went to Duke. – Papa Bear did not meet Bruce Springsteen but did throw up in an interview and still land the position – SalPal did not receive a Green Day-signed “Good Riddance” poster from his dad when he left for college but does have a big family that gives him very odd presents – Pep did not play golf for Clemson but he does play golf – YHC did not meet Bono playing disc golf but did share an elevator with Shaq – Frappuccino did not graduate from Auburn three times (just twice) but did eat Fruit Loops with Lindsey Stirling. That’s not a euphemism… is it? – 8 plus HR Chunks ‘n’ Stuff for coffeeteria – Puzzlah Strutter Chunks Right Said
ANNOUNCEMENTS: – Check Slack
COT: – Gratitude
PLAYLIST: https://open.spotify.com/playlist/0DB5KlJ41iGZhum9ZKVnpr?si=c849d66aeb9a419a
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Our mumblechatter goes to 11

Date: 2026-02-19 AO: atlantis Q: SalPal PAX: Salami, Faulker, Puzzlah, Subway, Oatmeal, sooner, Pole Dancer FNGs: None COUNT: 8 CONDITIONS: Moist.
WARMUP: Mumblechatter.
THE THANG: Merkin + Leg Ladders up and down. Ample mumblechatter.
MOLESKINE: T-Claps to Faulker for making it after a long day, and Puzzlah prototyping another AO pre-party. Oatmeal is leading (1) a rugby Q at Handsomizer with Puzzlah and (2) Highland Games 2026 at Atlantis, dates TBD.
ANNOUNCEMENTS: Holy Smokers, Merkin Madness.
COT: Be kind to people.
PLAYLIST: 2010 Alt Rock Comfort Food.
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Natural sounds of centennial park

Date: 2026-02-18 AO: titan Q: Sherlock PAX: Squatter, Pep, Vector, Steak knives (dr) FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Blood and guts

Date: 2026-02-18 AO: insane_train Q: SalPal PAX: Derby, Shakira, Choo Choo, Wolfpack, Pebbles, Piglet, Dirty Bird FNGs: None COUNT: 8 CONDITIONS: Money on trees everywhere. Great EC circuit led by Derby, Shakira and Piglet joined in.
WARMUP: 11’s, pullups x ruck x weighted squats.
THE THANG: EMOM, sprints, burpees, weighted iron mikes.
MOLESKINE: Pebbles dropped in, decided it looked too easy, left. Piglet gave a concurring opinion at coffeteria. Wolfpack forgot it wasn’t baseball practice and worked on his slide into 2nd base on the pavement. T-Claps to Piglet on the negative splits for the EMOMs. Good effort fellas. That was a tough one.
ANNOUNCEMENTS: Grow School, Holy Smokers, After Hours, check slack.
COT: Derby 2.1, Shakira work, other intentions unspoken.
PLAYLIST: Comfort food from personal playlist.
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Lead with Love

Date: 2026-02-16 AO: westeros Q: Squatter PAX: Vector, DintyMoore FNGs: None COUNT: 3 CONDITIONS: 39 deg, foggy
WARMUP: Exercises for 14 reps each
THE THANG: Great leaders dont stand alone. Partner up: • Partner A plank holds • Partner B does 14 burpees • Partner C does jump squats • Rotate Repeat 3 rounds.
There have been 46 U.S. Presidents. Do 46 reps of each. • Merkins • Squats • WW1s • Lunges (23 each leg) Between rounds: • Mosey in parking lot
AMRAP 5 minutes: • 10 Mountain Climbers • 10 Big Boy Situps • 10 Hand Release Merkins
Coupon Circuit – 20 reps Curls OH Press Tricep Ext Upright Rows Swings Bent over Rows Squats Flutter Kicks
MOLESKINE: Saturday we celebrated love. Today we celebrate leadership specifically in our presidents. Love and leadership go hand in hand. If you want to lead well you must also love well. And if you want to love well you must lead well.
“Leadership without love becomes control. Love without leadership becomes chaos.” – Squatter
The following are quotes from presidents. The phrases in the brackets were my edits:
Far and away the best prize that life offers is the chance to work hard [on your marriage]. – Theodore Roosevelt
Nearly all men can stand adversity, but if you want to test a man’s character, [let him get married]. – Abraham Lincoln
Ask not what your [wife] can do for you — ask what you can do for your [wife]. – JFK
ANNOUNCEMENTS: Check slack
COT: Dose just me and Dinty
PLAYLIST: https://open.spotify.com/playlist/2RYGhoqynDodiy5PCnnE7n?si=WTtFWcftSnOvxQUpd-6Alg&pi=DiaZwO6PRB6ix

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The Handsome-Thang

Date: 2026-02-13 AO: handsomizer Q: Cowboy PAX: Salami, SalPal, Freakonomics, Cuban Missile FNGs: None COUNT: 5 CONDITIONS: Cool, crisp, welcoming morning
WARMUP: Bro-ga; Scorpions, SSH, Giddy Ups, Jump Shots
THE THANG: Choose Pairs and Mosey the Loop. 1. Burpee Buyin: 2. Pairs do 50 Total of Mike Tysons : partner run the loop. FlipFlop R&R with Jump Shots, R&R with Mike Tysons @30
11s sidewalk GiggyUps at the bottom – Iron Mike at the top – Partners start on opposite ends With 5 Slap Merkins in the middle when you meet your partner
Mary: Hold AL Prom Dates, add leg raised to sky, 30 sec Supine Planks x 2, MOLESKINE: MOLESKIN: Salami counted on me, he reminded me as I left, I nodded and said I would, but here it is Tuesday and I failed to get the backblast out timely. Sorry guys. It was a great time to be with you.
ANNOUNCEMENTS: Holy Smokes 2/19 and see above :point_up_2:for New AO at Whites Creek HS. COT: Gaze at the moon and acknowledge how small we are in a great expanse AND yet chased down by a Maker
PLAYLIST: All Coverbands – only 2 hidden original recordings. Freakonomics nailed it.
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Dora Dora Iron Mike showdown

Date: 2026-02-17 AO: the-knoll Q: Juicy J PAX: Juicy J, Pebbles, Roadkill, Papa Bear, morning stār, Bumblebee 🐝 FNGs: None COUNT: 6 CONDITIONS:45 no wind
WARMUP: side straddle hops, baby arm circles, backpacks, imperial walkers, Willie May Hayes
THE THANG: Dora Dora style. 200 Air Squats 200 Merkins 200 Dips 200 WW11 50 Burpees Partner Runs around the backstop.
Running + Iron Mike incrementals
Finished with circle of abs showdown World War II‘s, flutter kicks, and lots more.
MOLESKINE: Perspective. As humans, we are wired to simplify the world. It helps us move fast. It helps us feel certain. But that same instinct also makes us dangerously quick to lump entire groups of people together based on minimal knowledge.
We say things like, “All homeless people are drug addicts or drunkards.” Is addiction present in that population? Yes. But is it the full story? Not even close. Some people are there because of untreated mental illness. A lot of them have just had some terrible life luck. A lot of them never had a security blanket like a lot of us do. After years of homeless ministry, I got to see this firsthand after having the priviledge of getting to know some of these people on a deep level. Over the years, I also watched a few of my friends turn homeless after bad luck. No drugs involved. They all have very unique stories. Stats prove it’s actually less than 50% drugs/alcohol and more so mental illness and bad life luck.
We do the same thing with religious groups, politics, and people from other parts of the world, or even our own country. If your bubble is only extreme conservatives or liberals, or people that look just like you, your views get skewed. You lose perspective quick. This is also how social media works- the algorithm feeds you want you want it to feed you- it keeps pushing the same narratives.
This doesn’t mean you need to lose any of your values, morals- you can stay strong there. but also keep an open mind and learn from other people’s perspectives. Ask yourself what you might not be seeing.
So the challenge this week is to seek a new perspective- could be a friend of a different religion, political party, or taking a homeless person out for lunch. Learn a different perspective. Doesn’t mean you have to believe in it.
ANNOUNCEMENTS: March Merkin Madness and Grow school coming up
COT: prayer to close us out. Comments were made about Juicy J’s coming out party on FB, per politics. Add me on FB for a good laugh or maybe a new perspective, see what I do there? :joy:
PLAYLIST: linkin park, breaking Benjamin, Creed, and Nickelback