Backblasts

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Pocket Chicken

Date: 2026-08-05 AO: Pocket Chicken Q: Giving Tree , Ultratecht PAX: Giving Tree, Ultratecht FNGs: None COUNT: 2 CONDITIONS: Solid temperature for a run, but humid.
WARMUP: One loop around the track to see the sunrise but we were too fast for it.
THE THANG: remembered we wanted to explore the area beyond the concert parking and bee hive, only to find a wooded area that leads to the pond upon entering Forrest Green Trailhead.
Ran back to startex and did two hill repeats up high view and back. Caught the sunset on the way down the hill.
Ran 4.5
PLAYLIST: Deer

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Titan

Date: 2026-08-05 AO: Titan Q: Old Maid , PAX: GameStop, Makita, Spinal Tap, Old Maid, Dangle, Pep, Tim the Toolman, Churro, Rombus, Sport Mode, I forgot 2 people… FNGs: None COUNT: 12 CONDITIONS: Clear, blue, and 22
WARMUP: Stretching, SSH, Baby Arm Circles, Moroccan Night Clubs
THE THANG: Split into 4 teams, each with one coupon. In the style of a relay race, first member of each team runs with coupon ~50 yards and back. Rest of the team is doing stationary exercise until runner returns. Each team memeber takes turn running with coupon, with other teammates continuing the stationary exercise. Once every team member finishes run, team runs together to the end. Assigned team points inverse to finishing place (4, 3, 2, 1).
3 rounds, 3 variations: 1. Farmers carry, merkins 2. Overhead carry, reverse lunges 3. Murder bunnies, LBCs
Then, indian run to Parthenon steps to do dip competition. AMRAP until last man standing. Winner gets 10 points for his team. Shout out to Tim the Toolman for crushing it and winning the whole thang for his team!
MARY:
MOLESKINE:
ANNOUNCEMENTS: No CSAUP
COT: Makita weighing future with his company Churro’s sister and baby Old Maid’s brother to get him out into the gloom
PLAYLIST:
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Yes Derby This is Still One of the Toughest Spots in Nashville

Date: 2026-08-05 AO: Insane Train Q: SalPal , PAX: Wolfpack, Derby, Siri, Juicy J, El Capitan, Roadkill, SalPal, ARRRG!!!, Bulldog FNGs: 2 ARRRG!!!, Bulldog COUNT: 9 CONDITIONS: Ripe with promise.
WARMUP: SSH with review of F3 + 5 Core Principles. Flower Routine with Weighted Squats, Merkins, Leg Lifts.
THE THANG: DORA!!!! 50 pull-ups, 100 50Blockies/Sandbag Burpees, 150 100 Amish Wobbles (Lt. Dan’s with a coupon), 200 150 Swings, 250 Thrusters until the 6 came back.
MARY: Assorted.
MOLESKINE: Modify as necessary!
ANNOUNCEMENTS: Wednesday Westside Meetup, 1000 FNGs, patches for milestones courtesy of Dilbert, events inbound, as always please check slack. T-Claps to our FNGs, and for Derby EH’ing.
COT: Births, deaths, and the lives that fall in between.
PLAYLIST: GREEN SALLY UP, GREEN SALLY DOWN + assorted classic rock hits
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Smokeboots

Date: 2026-08-05 AO: Smokeboots Q: EZ-Go , Cowboy PAX: EZ-Go, Cowboy, Tinkertoy, moneyshot, Donkey Hammer, Harry Caray, Sugar mama, FamilyTies, LitterBox FNGs: 2 FamilyTies, LitterBox COUNT: 9 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[After Hours] After Hours Bootcamp

Date: 2026-08-04 AO: After Hours Q: Strutter , PAX: Flipper, Strutter FNGs: COUNT: 2 CONDITIONS: It’s hot again. WARMUP: 20 SSHs IC 10 WMs IC THE THANG: Mosey to the ruins for 10 burpees, 10 dips IC, 10 derkins IC. MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Westeros

Date: 2026-08-03 AO: Westeros Q: Natural Ice , PAX: Papa Bear, bluemule, Vector, Makita, Natural Ice, Spinal Tap, Dangle, DintyMoore, Pep, Tim the Toolman FNGs: None COUNT: 10 CONDITIONS: pretty
WARMUP: stuff ssh and thangs
THE THANG: yeah we ran to Love circle. The goal was to constantly pick up the six. bluemule and Tim the Toolman for sure hit 3 miles.
But the good news was, we stopped a lot of merkins.
MARY: oh and we did some World War 1s
MOLESKINE: Pep got what he asked for
ANNOUNCEMENTS: I turn 40 at Titan next week. And we’re gonna do 40 a lot of stuff 40 times
PLAYLIST: healthy mumble chatter
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Handsomizer

Date: 2026-07-31 AO: Handsomizer Q: Juicy J , Black Lung PAX: bluemule, Chunks, Vector, Squatter, Cuban Missile, Spinal Tap, Dangle, Old Maid, Right Said, Juicy J, DintyMoore, Pep, Black Lung, Tim the Toolman, Salami FNGs: None COUNT: 15 CONDITIONS: beaut
WARMUP: side straddle hops, baby arm circles, backpacks, hillbillies, imperial walkers, Willie May Hayes
THE THANG: Black Lung lead a nice first half beat down which included running up and down the steps playing a game of 11’s. These included jump squats and merkins.
Juicy J lead the second half beat down which included Dora Dora. We did 200 jump squats, 100 Merkins, 100 World War II’s, and 50 Burpee’s while the Partner ran a lap around the track. It was so much fun listening to Pep complain
MARY:
MOLESKINE: money can’t buy a fit body!
ANNOUNCEMENTS: Bellevue Hang August 12. Ping Juicy J for detes. CSAUP postponed
COT: prayers up!!
PLAYLIST: Black Lung : solid grunge and classic rock. Juicy J : obviously had the better playlist with Nickelback and Creed
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The Knoll

Date: 2026-08-04 AO: The Knoll Q: Juicy J , PAX: AAA, Pebbles, Juicy J, morning stār, Sooie, Sparrow, Bumblebee 2.0 FNGs: None COUNT: 7 CONDITIONS: moist
WARMUP: side straddle hops, baby arm circles, hillbillies, Willie May Hayes, imperial walkers.
THE THANG: approximate 1 mile loop around the neighborhood doing Chinese butt kicks and karaoke
Dora Dora. 100 hand release Merkins, 100 World War II’s, 200 jump squats, 50 Burpee’s, Partner runs to the stop sign and back as timer
MARY: circle of ab beat downs led by the whole pax
MOLESKINE: little parlay action from the last moleskin about how comparison is the thief of joy. There is nepotism and generational wealth everywhere, nothing wrong with that, take it if you can get it, but that is why you never compare your lives to others, everyone has a different set of circumstances and may be ahead so to speak for various reasons.
Live your own best life and not worry about others and how they may be further ahead than you are.
Got me thinking about how money can buy a lot of things, it can get the wealthy out of trouble, the corrupt out of court, but one thing Money can’t buy is a fit and healthy body. That takes discipline and hard work and no one can buy themselves fitness. Takes time and effort and discipline.
ANNOUNCEMENTS: BELLEVUE HANG AUGUST 12 . 530-730tailgate brewery
COT: prayers for MorningStar and peace at the house with Home appliance issues, prayers for my sister giving birth for the first time and patience and healing
PLAYLIST: Lindsey Stirling
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Tortoise and Hair – Run #4

Date: 2026-08-04 AO: Tortoise and Hair Q: Red Skull , PAX: Dr. Brown Slip, Wham-O, Young and Restless, Right Said, Barney, Decaf, Red Skull, Zummies, Gumbo, Cat Woman, Micro Soft, Sweet Tooth, Purple Rain, Stick Death, Cuties, Pinto, Blue Cheese, Dory, Krabby Patty, T-Bone, Top Chef FNGs: None COUNT: 21 CONDITIONS: Unbelievably beautiful August morning – 72 degrees and low humidity
WARMUP: Windmills, SSH, Tappy Taps, Squats, Stretches
THE THANG: RUN!!! We had 7/12 4:13 Strong men set PR’s this morning. What a strong showing for this class at the 4-week mark!
Only 3 men have yet to break the 30 min mark. With two more Tuesday runs remaining, it is looking like a real possibility to have everyone break 30 mins!
MARY: We had a short Mary this morning as we knocked off five minutes early in celebration of the overall strong effort demonstrated.
MOLESKINE: Zummies shared some deep thoughts as he reflected on seeing trash along Foster Ave this morning after this class cleaned the street on Saturday.
COT: Prayers for family, strength and wisdom.
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Tire Station Bootcamp

Date: 2026-08-04 AO: Tire Station Q: Cross-stitch , PAX: Fabuloso, Horizon, Butterfingers, Tigger, Steely, Cross-stitch, Happy Trees FNGs: None COUNT: 7 Tire-Station warmo 1. Micheal Phelps 2. Willie mays hays 3. Good mornings 4. 88 Side straddle hops
Pick tire – ruck march theme set tire down every now and then – Dips x 1 set failure – Merkins x 1 set failure – Squats x 44 – Lunges – don’t know how many we did
– plank
Mary go round – ring toss (depends on people and size of tire)
– plank
– Overhead toss depending on size and time – partner down and back. Optional – If not overhead, we will do flips down and back partner trading out
Mary 1. LBC 2. Flutter kicks 3. plank
MOLESKINE: Great ideas aren’t always great, sometimes without rehearsals, the logistics don’t work out. Listen to the people around you, you aren’t always right. Don’t hurt Tigger , we love him.
Tires are heavier than they look, and when carrying them size does matter.
ANNOUNCEMENTS:
COT: praise and prayer for Fabuloso for having a little baby