Backblasts

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I consider lifetime bans a formal invitation and/or challenge

Date: 2026-07-21 AO: The Knoll Q: SalPal , PAX: Cherry Maguire, Juicy J, AAA, Vanilla Ice, Sooie, Half Lyfe, Wolfpack, SalPal, Shakira, morning star (F3 Nashville), bumblebee FNGs: None COUNT: 11 CONDITIONS: WET
WARMUP: Mosey + 5 Core Principals
THE THANG: Coupon-cides: 1. Bear Crawl + Thrusters 2. Lunge + Merkins 3. Murder Bunnies + Swings 4. Burpee Broad Jumps + Lt. Dans
T-claps to AAA and Half Lyfe for making it to the final round.
MARY: Quick Merkin Cooldown
MOLESKINE: Be excellent.
ANNOUNCEMENTS: CSAUP, 2nd Wednesday event, check Slack. Juicy J get with The Merchant on additional coverage for 2nd F.
COT: Our brother Squatter, personal intentions.
PLAYLIST: Hurt.
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Detention

Date: 2026-07-20 AO: Detention Q: Pedialyte , PAX: Topanga, Tinkertoy, Pedialyte, Andrew McDermott FNGs: None COUNT: 4 CONDITIONS: muggy
WARMUP: ssh and some light stretching
THE THANG: 4 burpees EMOM. Rotating exercises between upper body, lower body, core to finisb each minutes
A few runs and sprints mixed in
MOLESKIN: Helping aging parents with finances
ANNOUNCEMENTS: None
COT: prayers for Topanga’s brother, Andrew McDermott’s brother, and friends of Tinkertoy’s dealing with recent death in the family
PLAYLIST: Rock workout
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[Iron Giant] Iron Giant – 1 and 5

Date: 2026-07-20 AO: Iron Giant Q: Dilbert , PAX: Dilbert, Horizon FNGs: None COUNT: 2 CONDITIONS: warm ish but nice
WARMUP: quick mosey one lap, big arm circles, good mornings
THE THANG: 1 and 5 min Round 1 – 1 min all you got max reps *do 10 then the next exercise in the set for 1 min straight Set 1 – Chest press & Straight Arm Overhead extension Set 2 – Curls and Tricep ext Set 3 – Backwards Lunge & Squat Set 4 – Upright row and Bent over Row
Active recovery 1 min crunches
Round 2 – 5 min all you got max reps *do as many as you want until you get tired then the next exercise in the set for 5 mins straight. (this proved to be pretty tough) Set 1 – Chest press & Straight Arm Overhead extension Set 2 – Curls and Tricep ext Set 3 – Backwards Lunge & Squat Set 4 – Upright row and Bent over Row
Active recovery 1 min crunches
MARY: 1 min slow mountain climbers and 90 sec crunches
MOLESKINE: just catching up with Horizon
ANNOUNCEMENTS: check slack
COT: thankful for each other as we both wanted to fartsack. Thanks Horizon for not, you pushed me just enough today.
PLAYLIST: Iron Giant mix (Rock/Rap of the 90s)

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Our Little Group Has Always Been, And Always Will, Until the End

Date: 2026-07-20 AO: Tora! Tora! Tora! Q: Vanilla Ice , PAX: Ultratecht, Vanilla Ice, Pixar FNGs: 1 Pixar COUNT: 3 CONDITIONS: Thicc
WARMUP: 100 Blockees
THE PRE-THANG 101 Side Straddle Hops Walkabout to shake out legs 101 SSHs (again)
THE THANG Pax 1 — Mosey with @JacobMarley (42# Chain)
Pax 2 & 3 AMRAP — 10 Merkins / 10 Squats / 10 Big Boy Sit-ups
Rotate, Rinse, Repeat for time.
MARY: Al Gore Hold 90 Seconds
FNG Naming Johnathan Beebee (sp?) (805-471-3752) works in creative tech. Inspired in his youth by Pixar. There’s your name. Came thisclose to being named “Netanyahu”.
Slack invite sent.
COT: :white_check_mark:
Love you, men. Enjoy your new books from F3 Nation. :punch:
:ice_cube:
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The Eddy

Date: 2026-07-20 AO: The Eddy Q: Wolfpack , PAX: Motorola, Legos, Wolfpack, FLO, Roadkill FNGs: None COUNT: 5 CONDITIONS: warm and damp
WARMUP: no
THE THANG: up and down the hill with some squats at top and bottom
MARY: nope
MOLESKINE: great to be back! Roadkill (the king of cruises and kidney stones) might feel differently…
ANNOUNCEMENTS: westside-wednesday
COT: “You have to play to win, but you need to win to play.” – Michael Scott
PLAYLIST: birds and mumblechatter
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[The Castle] Pre-party run

Date: 2026-07-18 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Strutter, Steely, Flipper, hambone FNGs: COUNT: 5 CONDITIONS: HOT and humid.
WARMUP:
THE THANG: 2-ish miles
MARY: ran right into Mr. Pancakes beatdown.
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Bomber

Date: 2026-07-17 AO: Bomber Q: CubCadet , Topps PAX: Pep, Papa Bear, Dangle, Vector, Tim the Toolman, CubCadet, Thomas T, Topps, Chipper, RockaLulu (“Lulu” for short) FNGs: 1 RockaLulu (“Lulu” for short) COUNT: 10 CONDITIONS:
Sunny and Swampy
WARMUP: Usual stuff led by CubCadet
Got a wave from a guy walking by with his M “you guys F3?” Put him in the prospect pipeline.
Joined by Chipper and FNG (his coworker) at 5:35. No penalty burpees as they were just following the map pin to the 4th hole fairway.
THE THANG:
Mosey up hill. Topps led sets of Squats, Merkins, Leg Lifts.
Sets of 40, 30, 20, 10 each with a run across the parking lot after each set.
Then he busted out the hockey sticks. Two teams of 5. Paired up with an opponent to shoot the puck. Both shooters have same result (both make or both miss), and each team does 5 burpees. If one shooter makes and one misses, losing team does all 10 burpees, winning team does 10 squats. The Preds’ scout just drove away after he saw Vector. One team did 45 burpees. Huh.
MARY: 5 minutes dealers’ choice.
MOLESKINE:
Gratitude to be able to Q with my 21 year old son before goes back to school. Thank you to my fellow respects for not so politely telling me to STFU and let the kid lead.
Words of gratitude around the circle.
Enjoyed getting to know Chipper and naming RockaLulu. They live north side, so getting them plugged in asap. (Chipped tried to EH a guy 10 minutes after he got there. Pep was in awe).
ANNOUNCEMENTS:
Check slack.
COT:
Continued prayers for Squatter.
9 pax for coffee at Star. We were joined by DintyMoore, dressed for school – though he proudly went tarps off in the middle of Star to show off his turf burn from atlantis frisbee heroics.
PLAYLIST:
Father / son themed, bereft of Springsteen, Harry Chapin, and Cat Stevens. Had to settle for Cash, Alan Jackson and Mumford & Sons.
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[The Castle] DBRC

Date: 2026-07-17 AO: The Castle Q: Strutter , PAX: Dr. Brown Slip, Strutter, Cross-stitch, hambone FNGs: COUNT: 4 CONDITIONS: HOT and humid
WARMUP:
THE THANG: 2-ish mile OAB.
MARY: slid right into Mr. Pancake’s beatdown.
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] The Castle

Date: 2026-07-18 AO: The Castle Q: Mr. Pancake , PAX: Butterfingers, Pep, Cross-stitch, Barney, Dr. Brown Slip, Horizon, Flipper, Steely, Mr. Pancake, Fabuloso, Strutter, hambone, Andrew, Philip FNGs: 2 Andrew, Philip COUNT: 14 CONDITIONS: H-U-M-I-D
WARMUP: SSH Hamstring Scoops Toy Soldiers Arm Circles Michael Phelps Good Mornings
THE THANG: MOUNT RUSHMORE SUICIDE (Inspired by ‘Thruster Mountain’ from last week)
4 movements 10 cones; Traditional suicide between rounds.
Merkins Squats Peter Parker Lunges
1st cone = 1 rep per movement 2nd = 2 reps per movement . . . 10th cone = 10 reps per movement . . All the way back down to 1st cone.

MARY: Flutter kicks WWI
MOLESKINE:
ANNOUNCEMENTS: – CSAUP 50 coming up
– Shrimp Boil at First Baptist Hendersonville; Thurs 6/30 @ 6:00PM fbchville.com/event/mens-shrimp-boil/
COT: – Strutter’s Friend – Ramos Famiky
PLAYLIST: Mr. Pancake Music Library Mix