Backblasts

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DELEGATE

Date: 2026-02-09 AO: westeros Q: Michelin Man , Pep, Tim the Toolman, Sherlock, Natural Ice, Grape, Dirty Bird, Squatter PAX: Pep, Tim the Toolman, Sherlock, Natural Ice, Grape, Dirty Bird, Squatter, Michelin Man, Mud Flap FNGs: None COUNT: 9 CONDITIONS: Not Cold
WARMUP:
D – Downward Dog E – Everybody Run L – Lateral Leg Raise (Jane Fonda) E – Everybody Run G – Good Morning A – Alabama Prom Date T – Toy Solider E – Everybody Run
THE THANG:
YHC needed to line up some Qs but has not had time. So, we did a little delegation. Each Pax took 5 minutes to mini-Q, on the fly, with no prep. They did great!
Highlights: Natural Ice – blockee sets Squatter – thruster sets Tim the Toolman – Sevens Pep – Long mosey (smart to stretch out at this point) Grape – Acronym’d BAD BUNNY on the fly! Sherlock – solid block circuits (curls, OHP, rows). No gimmicks Dirty Bird – second workout. Great Spiderman call! @MudFlap – brought us home with quality work in a UNC shirt (:eyes: Vector).
The first 5 hard committed, and got a combined figure skating score of 29. The last 3 did not hard commit and ended with a combined score of 13. Tough loss by the flacid commits.
Music brought to you by my trip to the Grammy Awards. Other topics of conversation included Epstein files, bitcoin’s collapse, Lindsey Von’s injury, Bad Bunny singing in Spanish, and commercials from the Big Game (TM). Very little actual sportsball talk.
MOLESKINE:
2 Takeaways: 1. Delegation – F3 = Freed to Lead. You can all Q at any time, and with quality. Thanks to those who stepped out to Q for the next month. YHC can step back. 2. Culture Making – F3 = Community. All these big events (the Grammys, Super Bowl, Halftime Show, Grape’s politics, etc.) don’t yield a monoculture any more. So we now make culture locally in small groups.
COT: WEIGHTsteros Forever
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Syrupy Waters of Pancake Castle

Date: 2026-02-07 AO: the-castle Q: Mr. Pancake PAX: Fabuloso, hambone, Space Baby, Brown Slip, Butterfingers, Horizon, Matthew Henry FNGs: None COUNT: 8 CONDITIONS:
WARMUP: 25 Side Staddle Hops 10 high knees 10 butt kicks 10 Toy Soldiers 10 Typewriters Arm Circles Coupon Mosey
THE THANG: 5 Workouts x 10 reps x 5 rounds 1. Squats 2. Murder Bunnies 3. Coupon (kettlebell) Swings 4. Overhead Press 5. Merkins
Native Coupon Walk/Run in between.
Finish with core/stretch WWI sit-ups Coupon Hammer Circle Low Plank
MOLESKINE:
ANNOUNCEMENTS: Check the slack
COT: Prayers for Hambone’s family with the arrival of ‘Bacon Bit’. Prayers for good health and good sleep.
Prayers for those without power and those working to restore.
PLAYLIST:

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Baile Inolvidable

Date: 2026-02-06 AO: bomber Q: Pole Dancer PAX: hambone, Pep, CubCadet, Vector, Tim the Toolman, Firefox FNGs: None COUNT: 7 CONDITIONS: Asombroso
WARMUP: SSH, Active Warmups
THE THANG: Anillo de Fuego por mi cancion favorito, “Nuevayol”
Carrera rapida al campo de golf por la cosa
Se dividen en grupos- uno corre, el otro completa el entrenamiento
5x burpees 10x supermans 15x squats 20x mountain climbers 25x LBC
Quatro repeticiones, volver corriendo para Mary
ANNOUNCEMENTS: shieldmock and smoker event check slack!
COT: prayers of gratitude following the storm, for the health of Hambone and Joe’s babies, safe travel for Vecrtor’s family, and our opportunity to take stock of what matters
PLAYLIST: https://open.spotify.com/playlist/0zjL441fOWEkadWL5FLz3C?si=032ea411940d4dee
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Filling in!

Date: 2026-02-06 AO: pain-train Q: Derby PAX: FLO, Roadkill FNGs: None COUNT: 3 CONDITIONS: Cold but Beautiful Sunrise!
WARMUP: SSH, BACs, BACBACs, WMH, PE Stretch
THE THANG: 5-10-15-20-25 Started w/ 5 reps per exercise for a set and worked up to the 5th set of 25 reps for each of the following:
WWII’s Merkins SB Rows SB Curls SB Thrusters
Each set ended with Pull ups with quantity being the Set # completed.
PAX completed 1 full round and made it 3 Sets (15 reps) into the second round.
We dropped in 3-4 Mosey’s to give the arms a breather.
Ended w/ 2 min plank w/ 20 second Merkin burnout
MOLESKINE: Don’t forget to give yourself grace. We set high expectations for ourselves and tend to forget there are things out of your control that alter the expected outcome. Accept it, move on and continue to do your best.
ANNOUNCEMENTS: Holy Smokers end of Feb at Hipster’s
COT: Prayed us out
Thank you gents for showing up and getting after it! Appreciated the opportunity to lead this AM!
:horse_racing:
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Super Bowl Prep

Date: 2026-02-05 AO: thestronghold Q: Wham-O PAX: Tinkertoy, Young and Restless, Dan and Dave, Decaf, toga, Chunks, Wham-O, Hipster, Pearl (Jonathan Halter), Brown Slip, Barney, Red Skull, 4:13 Strong Men FNGs: None COUNT: 25 CONDITIONS: brisk / windy / good championship football weather
WARMUP: SSH 25, LB arm circles 10, imperial walkers 10, Good Mornings 10, Merkins 10, Coupons
THE THANG: “Championships aren’t won on Super Bowl Sunday. They’re built in the weight room, sharpened on the practice field, and finished at the goal line. Today, we go through all three.”
TODAYS RULES: 1. Every single rep, every block has a hand on it 2. If a teammate cannot complete the rep with the block, another man may hold it for him (while the teammate in need does an “un-burdened” rep beside him)
ESTABLISH TEAMS (4) W/CAPTAINS
1 – THE WEIGHT ROOM (10): NO POINTS | 3 Rounds • 20 DL → Upright Row • 15 Chest Press • 10 Thrusters Plank on coupon until all done
2 – THE PRACTICE FIELD (10): 1 Round = • 10 Merkins (coupon) • 15 Swings • 20 Chest Press • 25 Mtn Climbers (4ct) Each completed round = 1 Point
Drive 3 – THE GAME: GOAL LINE (10): Teams VS. Teams race / 3 “Plays” head to head / each winning team earns a point / final play you’re vs. EVERYONE only the 1 winning team earns 2 points.
plays: – 25 Blockees – 15 Blockees – 5 Blockees
MOLESKINE: stick to consistency in the little things over time and you’ll build something great. Don’t do it alone, bring in the man beside you!
ANNOUNCEMENTS: N/A
COT: prayers for Caleb’s family (hospitalized) (brought forward from Road-trip)
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I ain’t sayin I’m a Gold Digga

Date: 2026-02-05 AO: the-knoll Q: Gold Digger PAX: AAA, Roadkill, Pebbles, morning stār, 2.0 Churchill, 2.0 Bumblebee, 0 FNGs: 1 0 COUNT: 7 CONDITIONS: cold (23 degrees) and cloudy
WARMUP: ssh, back backs, baby arm circles, lunge stretch, Willie mays hays and on your own
THE THANG: 4 stations : pull ups, step ups, ww2’s, jump squats. Do reps while group runs to the fire hydrant and back. 3 rounds
4 stations: Merkins, iron mikes, crunches, squats. Do reps while group runs to fire hydrant and back. 3 rounds
2 groups: 1 group runs a hill while 1 group does pull ups
1 group runs hills while 1 group does squats
Ring of fire 5 times MOLESKINE: Be, do, have not do, have, be God made you to “Be” so that you can do the things that are you and the kingdom. Then you can have richness in life and be free.
ANNOUNCEMENTS:
COT: Prayer for linemen. Prayer for Bankers daughter and son
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Facebook’s birth

Date: 2026-02-05 AO: titan Q: princessaurora PAX: Chunks, Hipster, Tim the Toolman, Pep, Good Morning America, Puzzlah FNGs: None COUNT: 7 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
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The Discipline at the Castle

Date: 2026-02-04 AO: the-discipline Q: Mr. Pancake PAX: Horizon, Brown Slip, Squatter, Butterfingers, Mr. Pancake FNGs: None COUNT: 5 CONDITIONS: Misty and Chilly
WARMUP: Warmup 25 Side Staddle Hops 10 high knees 10 butt kicks 10 leg swings 10 hip circles Arm Circles Mosey
THE THANG: 5 Workouts x 10 reps x 2 rounds 1. Alternate lunge w/coupon 2. Murder Bunnies/Kettle Bell swing 3. Squats w coupon 4. Overhead Press 5. Curls
Mosey Lap / Coupon Carry around the island between rounds
Last lap: Coupon carry with alternate lunges, side lunges, overhead carry
Finished with stretching MOLESKINE:
ANNOUNCEMENTS:
COT: Keep those without power and those working to restore in prayer.

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Eat It

Date: 2026-02-05 AO: atlantis Q: Firefox PAX: Pole Dancer, SalPal, Squatter FNGs: None COUNT: 4 CONDITIONS: Frigid, but not icy
WARMUP: Quick mosey to the pavilion and some stretches while the playlist was queued up.
THE THANG: Part 1: The real warm-up. SSH with Burpees whenever we hear “Eat It” during the seminal classic “Eat It” by Weird Al. ~30 burpees.
Part 2: Tabata stations (45s on, 15s off) with Planks between circuits. – kettlebell swing – Bulgarian split squats – Upright KB row – Jump Squats – Tricep Dips – Goblet Squats Started at a 45s plank, increasing by 15s each circuit. On circuit four, dealer’s choice change-up of the stations: – KB halos – Incline merkine – Bent over KB rows – Step-ups – IYTs – KB swings Ended on a 1:45 min plank.
MOLESKINE: Check the playlist!
ANNOUNCEMENTS: Shieldmock and Holy Smokers. Check Slack.
COT: Gratitude and some quiet meditation
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(No?) HR Violations

Date: 2026-02-04 AO: insane_train Q: Sooie PAX: Juicy J, FLO, Derby, Shakira, Chili Dip, Choo Choo, El Capitan, Sooie FNGs: None COUNT: 8 CONDITIONS: Despite yesterday’s rain and a brief heat wave, winter made its presence known. Ice clung to the steps like a bad idea waiting to happen. A near-frozen mist fell continuously, less precipitation, more psychological warfare while a low, granite ceiling of clouds erased all celestial reference points. The only light came from LED streetlamps, their sterile glow casting an eldritch pall over the field and all who entered it.
WARMUP: We opened with SSH (as is required by all F3 workouts), with the unstated intent of continuing until Juicy J returned to the circle. Fifty reps were achieved before his arrival, a number that explicitly shalt not be exceeded in any F3 warmup. >From there: – Imperial Walkers (with sandbag) 10x – Sandbag Squats 10x – Shoulder the weight and mosey to the playground, carefully skirting the icy Steps of Death
THE THANG: YHC’s intention was to lead the PAX through a series of sub Zone 5 exercises…but it appears that there were HR violations along the way.
Thang 1 – E2MOM Every 2 minutes: – 6x Sandbag Deadlift → Clean – 6x Sandbag Squats – 6x Push Press – Rest
Six rounds. Smooth reps were encouraged. Compliance was optional. HR monitors quietly judged us all.
Thang 2 – Dora ISO Partner up and rotate through stations of quiet suffering. Station 1 – Partner A: Reverse Plank with Sandbag on the abs/waist – Partner B: Bear Hug Sandbag Walk (playground perimeter) Station 2 – Partner A: Dead Hang with Sandbag Across Knees – Partner B: Zercher Hold Sandbag Walk (playground perimeter) Station 3 – Partner A: Overhead Sandbag Hold – Partner B: Farmer Carry Sandbag (around perimeter, switch hands halfway)
Grip began to fail. Cores trembled. Breathing patterns grew creative. HRs crept toward forbidden territory.
Thang 3 – Sandbag Rage – 8x Sandbag Cross-Body Chops (from knees) – 8x Sandbag Over-the-Shoulder Throws – 4x Weighted Split Squats (each leg) – 20-yard mosey (Repeat)
It was here that a feral cry split the mist-laden air as Juicy J, overtaken by testosterone-fueled, sandbag-jealous rage, smote and shattered yet another cinder block upon the ground. What began as a carefully-stacked monument to masculinity at the launch of pain-train now resembles more a cairn of cobble.
MOLESKINE: YHC encountered several inconveniences which threatened to derail my morning. Fortunately I woke up early enough that these obstacles were overcome with little to no impact on Qing.
ANNOUNCEMENTS: Holy smokers continues! See slack for details on upcoming dates and locations.
COT: Prayer for those without power and those working to restore power. Prayer for those dealing with the aftermath. Prayers of gratitude for community and protection.
T-claps to Derby for bringing the coffee and the pre-workout workout! It (the coffee) was thoroughly enjoyed in the frigid mist!