Backblasts

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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
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Final Tortoise & Hare for Class 2026-01

Date: 2026-02-17 AO: tortoise-and-hare Q: Red Skull PAX: Pearl (Jonathan Halter), Barney, Decaf, Young and Restless, Chunks, Wham-O, Puff Puff, Finger Tips, Papa Bear, Slurpee, Pom Pom, Sticky Fingers, Chicken Little, Guppy, Stir Fry FNGs: None COUNT: 16 CONDITIONS: Perfect PR weather – 43 degrees!
WARMUP: Standard pre-run warm-up: SSH, Squats, IWs, Stretches
THE THANG: Find a pace partner and RUN!!
MOLESKINE: 5 out of 9 4:13 Strong guys posted their fastest ever run time today. It is such an encouragement to see men push themselves all the way through the finish line! Thank you to the F3 PAX that consistently showed up and encouraged the 4:13 Strong men. You will likely never fully appreciate the impact that your presence has on our men.
ANNOUNCEMENTS: Signing Day this Friday, 2/20 at 11:30am. Don’t miss this opportunity to celebrate the men in this class and enjoy a delicious free lunch of Hot Chicken and Mac & Cheese.
COT: Prayers for peace this week as the men navigate the highs and lows of job interviews and offers. Join us on Friday to see how it all plays out.
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4/5 requirements met

Date: 2026-02-17 AO: offthebooks Q: SalPal PAX: Salami FNGs: None COUNT: 2 CONDITIONS: Irrelevant
WARMUP: Warmup reps before each set
THE THANG: Tactical Barbell, Fighter Progression, 80%.
MOLESKINE: Coffee
ANNOUNCEMENTS: Check Slack
COT: Bro hang
PLAYLIST: Whatever the YMCA had on.
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Walk at the Greenway

Date: 2026-02-16 AO: the_eddy Q: Motorola PAX: FLO, Legos, Roadkill FNGs: None COUNT: 4 CONDITIONS: Foggy
THE THANG: 2-mile-ish out and back at the Greenway
MOLESKINE: In honor of Presidents’ Day, “Whatever you are, be a good one.” Abraham Lincoln
ANNOUNCEMENTS: Holy Smokers
PRAYER REQUESTS: Aaron Stokes, Austin Huskey, and their families. Aaron, Huskey, and two others died in a plane crash last week. I went on a fishing trip with Aaron last fall and was emailing with him last week. Prayers for their families.
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Olympics

Date: 2026-02-13 AO: greenmachine Q: Focker PAX: Pep, Shania, Black Lung, Betty Ford, Cowboy, Esposa, moneyshot, Sherlock, Purple Tiger, Sardine FNGs: None COUNT: 11 CONDITIONS: crisp with closing sunrise
WARMUP: various stretchy stretches
THE THANG: Celebration of Olympics! EVENT 1 – bobsled 20,40,20,100: Bear Crawl down 10 Merkins Crab Walk back 10 jump squats increase by 10 everytime EVENT 2 – Hockey Start on goal line. Sprint to 20 yd → 5 hand release merkins Backpedal to goal line → 5 lunges Sprint to 40 yd → 10 hand releases Back → 10 lunges Sprint to 60 yd → 15 hand releases Back → 15 lunges EVENT 3 – BIATHLON COMBO Broad jump across field 1 minute wall hold 20 bird dogs each side 20 heel lifts Repeat continuously for time.
MOLESKINE: Pep complaining about obvious truth espoused by Esposa
ANNOUNCEMENTS: nothing special except Slack!
COT: Put away your cynicism and enjoy the Olympics. A time to let sports overcome differences and show America is still the best country around (except when it comes to VO2Max, Norway has us on that)
PLAYLIST: Rocky
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Hell N’ Back

Date: 2026-02-13 AO: bomber Q: Hair Band PAX: hambone, Squatter, Firefox, Pep, Vector, porcelain FNGs: None COUNT: 7 CONDITIONS: Nippy
WARMUP: 50 SSHs Mosey to parking lot 10 8ct body builders
THE THANG: 5 sets of- 10 atomic merkins at baseline Burpee broad jump down and back (3-4 parking spots worth) Jog around community center until all in
5 sets of- 10 Double Shot of Jackies Crawl bear down, bear crawl back (3-4 parking spots worth) Jog around community center until all in Mosey back to start X Mary
MOLESKINE:
ANNOUNCEMENTS: – Shieldmock tomorrow at 0600 – holy smokers Hipster’s house Feb 19th at 1900 – after-hours weekly! – AOQ Grow School March 14th at pain-train – Rise Up Nashville service event Feb 25th, see 3rdf for details
COT: – health, family, marriage, & work
PLAYLIST: https://open.spotify.com/playlist/0zbyZNI7ADWQCCDdIwIUCn?si=cTlj1Km1Td2gSxeivWZbSQ&pi=FME5T8-0Ql6wZ and Pep running his mouth
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Date: 2026-02-13 AO: pain-train Q: Sooie PAX: Juicy J, FLO, Roadkill, Sooie FNGs: None COUNT: 4 CONDITIONS: Cold. Crisp. Waning crescent moon. Frost-bitten field. The kind of morning that makes poor decisions feel noble.
WARMUP: With only FLO and I present at 0530 we began with the F3 heresy of stretching. For a fleeting moment, I considered bypassing the labor entirely, fast-forwarding straight to coffeeteria, forging an epic backblast, and pretending the tables had been arduously carried. But before temptation could commit, Roadkill and Juicy J arrived in unison. And just like that, the motion I once considered… was tabled. We then as a group performed: – Motivators – Walkout merkins – Low slow squats
THE THANG: THE BEAST Six cones. Straight line. Ten yards apart. At each cone: 6 reps. Carry the tables the entire distance. Complete the circuit 6 times. Partner up. Acquire lumber. Cone 1: Merkins Cone 2: Table Squats (one PAX per side) Cone 3: Skull Crushers (incline Carolina Dry Dock style, hands on table) Cone 4: Step-Ups — 2 is 1 (Originally table walk-overs… but frost + slick lumber suggested we adjourn before litigation was introduced.) Cone 5: Dips Cone 6: Decline or Incline Merkins (dealer’s choice)
Lumber migrated. Shoulders fatigued. Grip integrity declined. Rounds accumulated.
Inspired by doubles luge, we proceeded to perform doubles WWII’s upon the table tops, undulating our torsos in unison! jk/lol we did not.
Instead, we shifted to ISO holds: – Reverse plank – Low plank Followed by suicide sprints to retrieve cones. 10 yards out and back. 20 yards. 30 yards. …and so on. Each cone claimed = points earned. Speed gradually decreased. Breathing escalated. Dignity fluctuated.
The remaining minutes were surrendered to abdominal exercises, as mandated by F3 law and upheld by unanimous consent.
MOLESKINE: Reflected on the faithfulness of God in the midst of uncertain circumstances.
ANNOUNCEMENTS: holy smokers Leanpax at an end. T-claps to those who made it through!
COT: Prayers lifted. Coffee enjoyed.
PLAYLIST: Gasps and Groans by the 440+
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The Newest AO in Nashville

Date: 2026-02-12 AO: offthebooks Q: Squatter PAX: Dilbert, Stumbles FNGs: None COUNT: 3 CONDITIONS: Cold 30 degrees
WARMUP: SSH Imperial Walkers Butt-kickers WMH-RS-Twist Michael Phelps Good Mornings Mosey
THE THANG: HR Merkins 10 Shuttle Run Coupon Thrusters 10 Walk back 4x
Shoulder Taps 10 Shuttle Lunge Walk w Coupon Blockees 5 at each line Crawl Bear to start Shoulder Taps 10 Bear Crawl back to line Repeat
2 PAX hold plank or squat 1 PAX shuttle run with politician to line, 10 jump squats, and run back Rotate PAX
Coupon Circuit – 15 Reps Curls OH Press Tricep Ext Rows Swings Squats Flutter Kicks 2X
MOLESKINE: T-claps to Dilbert and Stumbles for coming to support this new workout location. They both drove over 30 min one way!
ANNOUNCEMENTS: Shield Mock 2/14 Holy Smokers 2/19
COT: prayers all around
PLAYLIST: 90s Classic Rock