Backblasts

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Dawg Days of August

AO: thebuffalo
Q: The Bobs
PAX: Hot Route, Giving Tree, Ultratecht, Space Baby, Hair Band, greyalbum, Elroy
FNGs: 1 Elroy
COUNT: 8
CONDITIONS: Ideal. Clear and cool

WARMUP: Moseying down the hill and stopping at the stations:
SSH, Good Mornings, Willy Mays Hayes, Imperial Walkers, Hillbillies, Little Baby Arm Circles to World’s Greatest Stretch

THE THANG: Find a park bench or picnic table:
• Step-ups – 20 (10 each leg)
• Incline Merkins – 15
• Decline Merkins – 15
• Dips – 20
• Repeat x4 (5 sets total)

Run up the path to the secret cave and stop for 20 squats + 20 merkins. Finish moseying to the playground

At the playground (rotate through until time)
• Pull-ups – 10 (modify with rows using a bar if needed)
• Burpees – 10
• Plank Hold – 1 minute

MOLESKINE:

ANNOUNCEMENTS: F3 Nashville Night Moves, Walk for Apraxia on 9/13 at Cornelia Fort. East side HH is the works — please vote on Hot Route’s post

COT: Hair Band’s father’s health and friend who will soon be a father. TAPs for each of us to remain consistent, grounded, and to be lights to our communities

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Everybody at Bomber’s Working for the . . .

AO: bomber
Q: Vector
PAX: Pep, Firefox, CubCadet, Tim the Toolman, hambone, Papa Bear, Topps, Steampunk, Grifter
FNGs: 1 Grifter
COUNT: 10
Today’s workout celebrates those glorious two days, Friday and Saturday . . . Ladies and Gentlemen, the Weekend (the days, not the singer).

CONDITIONS: Perfectly warm and humid

WARMUP: SSH x 20, LBAC x 20, Overhead press x 10, Seal claps x 10, RLBAC x 20, WMH x 10, Good Mornins x 10, Imperial Walkers x 20

THE THANG:
7 exercises at the wall — spelling out, you guessed it, “weekend.” 100 reps and then run rec center cul-de-sac between each exercise.

Wall Jumps
Erkins
Elbows – Hands
Knees of the High Variety
Excellent Form Squats
Newton’s Cradle
Dips

Ended with a quick TGIF – 5 each of
Tuck Jumps
Gorilla Humpers
Iron Mikes
Freddy Mercs

THE TUNES:
Working for the Weekend – Loverboy
Friday I’m in Love – The Cure
Last Friday Night (T.G.I.F) – Katy Perry
Saturday Night – Bay City Rollers
Saturday Night’s Alright for Fighting – Elton John
Finally Friday – George Jones
Weekend – Wet Willie
Another Saturday Night – Sam Cooke
Stayin’ Alive – Bee Gees (from Saturday Night Fever, get it?)
Saturday – twenty one pilots
Livin’ It Up (Friday Night) – Bell/James

ANNOUNCEMENTS:
– Three Ring Circus next week at titan atlantis and bomber

COT:
– Words of gratitude given
– Praises for health, family, and prayers for CDC colleagues who faced the shooting of their offices last Friday

MISCELLANY:
– Kudos to hambone who finished the exercises first — his reward? Extra Tuck jumps.
– Kudos to Papa Bear Topps and Steampunk for helping move a Firefox dresser. Rumor was it was filled with board games, and those things can be heavy.
– Kudos to CubCadet who tackled Night Moves last evening and then climbed out of bed to hit Nashville’s most respected AO.
– Welcome to Grifter (Travers), who lives in the Nations and was looking for a workout group to help with accountability and provide a social outlet. He’s traveled the world from Bali to Sri Lanka to India (by motorcycle) and clearly has some interesting and enlightening tales to tell. He also is into cryptocurrency, runs a short-term rental business, and has a 2.1 due soon. Hope to see him back again soon.

Honor leading the PAX who continue to make me stronger and better. SYITG, Vector

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Ten, 3 times

AO: the-knoll
Q: morning stār
PAX: Pebbles, Ex-Pat, Lady Liberty, morning stār, Sooie, Legos, Stubs, Sparrow, Bumble Bee (2.0 and Q)
FNGs: None
COUNT: 9
CONDITIONS: moist and foggy

WARMUP: SSH, low slow squats, willie mays hayes

THE THANG:
3 rounds of a 10 down ladder:
– merkins, dips, SSH
– squats, lunches, SSH
– crunches, leg raises

There was a mosie thrown in there and 5 burpies and group mary at the end with bear crawling (Bumble bee’s moleskin was “never bear crawl in that black stuff”)

MOLESKINE: very cool to see Bumble bee continue to practice his leadership.

ANNOUNCEMENTS: check slack

COT: ended with prayer, and trust on 3.

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The Filthy fifty

AO: 1stf
Q: Strutter
PAX: CubCadet, SalPal, Strutter
FNGs: None
COUNT: 3
CONDITIONS: Humid

WARMUP: Run to the top of the Capital steps, take in the view, and run back down to the TN map.

THE THANG: We found the 4 corners of the TN map. Corner 1 10 merkins IC Corner 2 10 SDS IC Corner 3 merkin complex each round was unique. (Wide grip, diamond, handshake, hand release, Makhtar N’Diaye) Corner 4 10 squats IC Each trip around the map was a different mode of transportation. Round 1 mosey Round 2 duck walk Round 3 Bernie Round 4 sprint Round 5 combo of 1st 4 rounds. Mary 30 LBC IC and a penalty run up the steps for SalPal (tardiness).
Von Elrods for post workout ACR.

MOLESKINE:

ANNOUNCEMENTS: CSAUP 50, TN Tussle, next Night Moves September 18th.

COT: unspoken prayers, jobs, Pax.

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Shut Up and Curl

AO: greenmachine
Q: Michelin Man
PAX: Grape, Cowboy, Pep, moneyshot, Black Lung, Focker, Esposa, Shania, Ryan L, Michelin Man, LB; 1 Call (Downrange)
FNGs: None
COUNT: 12
CONDITIONS: Acceptable

WARMUP: There’s no warmup

THE THANG:

The companion piece to last weeks Legzzz workout. This week we did Armzzz.

1. Indian Run (opposite direction as last week) around Lipscomb Sport’s Complex.
2. Armzzz Dora – Partner Up. 1 Partner does: 200 Overhead Press. 300 Rows. 400 Curls. 300 Bench Press. 200 Tricep Dips. Other partner: Runs to the light pole and does 2/4/6/8/10 Star Jumps. Switcheroo.
3. This week, everybody had a coupon. We took turns scheming to get the lighter ones.
4. Fin.

NEWS AND NOTES:
1. Esposa questions my great musical taste and commitment to my wife at the same time?!?!?!
2. Grape (Tomahawk) did not let the circle be broken.
3. Black Lung was my partner (again). And was late (again). Sigh. The symmetry of the universe.
4. @1Call, our downrange guest, was much quieter than Cal Worthington last week.
5. Ryan L (Shyguy) injured himself. Did Siri feel pain?
6. Shania aka @MIFLAW aka Man I Feel Like a Woman really needs to wear his helmet to the workout for safety.
7. Focker was present in Sherlock’s place. He upgraded his coupon several times.
8. Cowboy brough extra coupons, to give Focker choices.
9. Pep pepepepepepepepepepepepeepepepeepep.
10. moneyshot tried to star jump nut block me several times.
11. @LB with the quick out after coffee.
12. Michelin Man Shut up. Part Deux.

Three runners joined us for COT!

MOLESKINE:
Megan Moroney Essentials on Apple Music

ANNOUNCEMENTS:

COT:

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A lot of Shaqs, not many Stephs

AO: thestronghold
Q: Purple Tiger
PAX: Hipster, Right Said, Barney, bluemule, Red Skull, Shocker (Mark Holmes), Wham-O, Woodchuck,
FNGs: None
COUNT: 25
Placeholder

CONDITIONS:

WARMUP:

THE THANG:

MOLESKINE:

ANNOUNCEMENTS:

COT:

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Soft Grass of Green Hills Park

AO: middle-tooth
Q: Puzzlah
PAX: Oatmeal, Esposa, Pepsi, sooner, Cal Worthington, Choo Choo, Cowboy, DrRupp, Toothless, Focker
FNGs: None
COUNT: 11
CONDITIONS: perfect morning

WARMUP: tikTok influencer hops, swings, then a little yoga

THE THANG: 2-Burpee indian run to field

Run 25 yards, 25 merkins, Bernie back 25 yards
Run 50 yards, 50 squats, Bernie back 50 yards,
Run 75 yards, 75 mountain climbers, Bernie back 75 yards
Run 100 yards, 100 SSH, Bernie back 100 yards
Then, 15 burpees while chopping feet, then repeat.

Burpee indian run to the 9-square

With a partner, max pull-ups (with a spot to get to 5)
+1 pull-up in round 2
+1 pull-up in round 3
+1 pull-up in round 4

Mosey back to finish with Mary but Esposa put us through multiple burpee circles and sooner impressed us with his ability to count very high very slowly on flutters. At least Pepsi and Choo Choo understood the assignment.

MOLESKINE:
Actual lyrics from a song we heard as we listened to Tyler Childers’s new album.

Koala bears get livid when they don’t get eucalyptus
Most of ’em carry syphilis
Or chlamydia what’s the difference
All I know is I don’t want no koala cuddlin’ up to me
I can see it fine from here it is a pretty cute koala

ANNOUNCEMENTS:

COT:

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Tortoise & Hare, Run #5

AO: thestronghold
Q: Red Skull
PAX: Barney, Decaf, SalPal, Hair Band, Crawlspace, bluemule, Michelin Man, Wham-O, Young and Restless, Sunshine (Willy Lomam – Austin), Toss & Catch, Old Maid, Step Back, Beyonce, Puppy Chow, Purple Rain, Napleon, 1 Star, Black Jack, Cow Pie, Cool Runnings, Clorox, Big Mama, Allan Horner (Pepper Potts), Ben Blaney (Baby Bop)
FNGs: 2 Allan Horner (Pepper Potts), Ben Blaney (Baby Bop)
COUNT: 26
CONDITIONS: 77 degrees and high humidity

WARMUP: Regular pre-run warm-up routine – SSH, Windmills, Squats, Hillbilly’s, stretches, WMH and others needed stretches OYO.

THE THANG: Partner up and RUN!!! We had two men set a PR today – Cool Runnings and Step Back. This marks the 3rd PR in a row for both of them which has earned them a PR or ER shirt from All Out Running Co, courtesy of Chunks

MOLESKINE: Like most weeks, the 4:13 Strong men started with an all out sprint and ran out of gas well before the barn. A couple have learned to pace themselves, but most still start too fast and burn out well before the finish line….just like they approach life. Sometimes the key to going fast and far is to slow down.

ANNOUNCEMENTS: Signing Day is Friday 8/22, 11:30am. Start making plans to join us for this special celebration. Lunch is included!

COT: Prayers for love, joy, peace, patients, kindness, goodness, faithfulness, gentleness and self control.

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42 years of grace

AO: the-knoll
Q: morning stār
PAX: Derby, Ex-Pat, Étouffée, Pebbles, Half Lyfe, Wolfpack, Gold Digger, Shakira, Tebow, morning stār, Bumble bee (2.0), Rubix (2.0), Birdman (2.0)
FNGs: None
COUNT: 13
CONDITIONS: starting to feel gloomy

WARMUP: jog to treeline and circle up for motivators (6 down), lazy imperial walkers, low slow squats

jog to the flood memorial bench

THE THANG: descending ladder with 2 excercises: box jumps and explosive erkins … do 6 of each then bear crawl or crab walk down the hill and politician back, do 5 of each then bear crawl or crab walk down the hill and politician back, do 4 of each, etc. … job around backstop after the set and repeat

did a blind, silent trust walk to the playground

Mary: some dead bugs and supermans

MOLESKINE:
– I’m 42 today; glad to be alive!

ANNOUNCEMENTS: night moves led by Half Lyfe, 50 mile relay, check slack for other things.

COT: I grew up in a home that valued performance and getting things right. My personal tendency is to lean that way and then I went to school to be an engineer. I used to apply that approach to all my endeavors and relationship with the desire to “be excellent”. However, this ultimately put me in a place where I was earning things, even things like love, belonging, acceptance, approval, etc.

Now in my 40’s I’m learning to live out of an identity of already having those things: delight, acceptance, approval, belonging, forgiveness, etc. For me that means grounding myself and learning to experience my identity in Christ and the access I have to God who I’m learning is a good, caring Father (not someone who’s just wanting me to get it right and then criticizing me when I don’t).

As I look into my 43rd year, my desires is to yield more into this via surrender.

Glad to be with you brothers today,
-m*

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More fire hydrants?

AO: westeros
Q: Pep
PAX: Papa Bear, bluemule, Tim the Toolman, CubCadet, Throw and go, sandman, shy guy,
FNGs: None
COUNT: 9
CONDITIONS:
Summer comfortable

WARMUP: we did a round of little baby arm circles

THE THANG:
Dora (yes, how odd from pep)
Exercises:
– 100 pull ups
– 200 windshield wiper (each side a half)
– 300 fire hydrant (each side a half)

ANNOUNCEMENTS:
– csaup: ask chunks – date is last Friday in August
– Night moves: Thursday evening downtown

COT:
– octo-bill knee
– Sandman travel home