Backblasts

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[The Castle] Dad Bod Run Club

Date: 2026-05-01 AO: The Castle Q: Strutter , PAX: Cross-stitch, Strutter FNGs: COUNT: 2 CONDITIONS: Chilly morning. WARMUP:
THE THANG: We ran the traditional DBRC route, and we both PR’d. 4.3 miles. MOLESKINE:
ANNOUNCEMENTS:
COT: Continued prayers for Squatter’s M. PLAYLIST:
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Pocket Chicken

Date: 2026-04-29 AO: Pocket Chicken Q: Hot Route , Ultratecht, Giving Tree PAX: Ultratecht, Hot Route, Giving Tree FNGs: None COUNT: 3 CONDITIONS: sogg
WARMUP:
THE THANG: 5mi
MOLESKINE:
ANNOUNCEMENTS: all of them
COT: shredding it
PLAYLIST: nature, Goulet
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[The Discipline] The Discipline

Date: 2026-04-29 AO: The Discipline Q: Horizon , PAX: Mr. Pancake, Horizon, Country Parkour, Brandon named Coach Nado (Spelling TBD) FNGs: 1 Brandon named Coach Nado (Spelling TBD) COUNT: 4 CONDITIONS: dry and comfortable 63 degrees
WARMUP: putting on our ruck
THE THANG: 2.76 miles
MOLESKINE: How does Hambone walk so fast? And with more than 40lbs on his back?
ANNOUNCEMENTS: Tire station AO official start next Tuesday, May 5th. Whites Creek AO official start next Thursday, May 7th.
COT: prayers for Country Parkour house repair legal matter, Squatter’s wife cancer diagnosis
PLAYLIST: mumblchatter
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Insane Train

Date: 2026-04-29 AO: Insane Train Q: Derby , PAX: Derby, Choo Choo FNGs: None COUNT: 2 CONDITIONS: Perfect!
WARMUP: BACs, BACBACs, Standing Twists, WMH, Runners Stretch.
THE THANG:
11’s w/ Merkins and SB Bear Complexes
SB Mosey to Playground
Insane Train Cindy’s (PAX Completed 5-6 Sets of the following): 5 Pull-ups, 10 Hand Release Merkins, 15 SB Squats, 20 SB WWII’s
MOLESKINE: This morning reminded me of how difficult things are/would be to go through alone. The F3 Community is a special place and encourage everyone to reach out for support for anything they may be going through.
ANNOUNCEMENTS: Check Slack
COT: Continued prayers for our brother Squatter and his wife.
PLAYLIST: Stone Temple Pilots Pandora
Appreciate you Choo Choo! You got after it today!
:horse_racing:
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Smokeboots

Date: 2026-04-29 AO: Smokeboots Q: EZ-Go , PAX: Trap House, Cowboy, moneyshot, Harry Caray, EZ-Go, Tinkertoy, My Pleasure, Family ties FNGs: None COUNT: 8 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Titan

Date: 2026-04-29 AO: Titan Q: Esposa , PAX: Pep, Hipster, Papa Bear, CubCadet, Esposa, Saigon Sam FNGs: None COUNT: 6 CONDITIONS: Crisp and the Ground was wet with puddles
WARMUP: Espoga= (Yoga+Bro) Esposa/Thunderburpee
THE THANG: Playground led by DR Saigon Sam. Dips, step ups, pull ups
4 corners Around Parthenon 25 dry docks 25 LBC 25 drop squats 50 plank jacks High skip Karaoke left Karaoke Right Bernie 25 merkins 25 aqua man’s 25 Bonnie Blair 50 Hill Billy’s
MOLESKINE:
ANNOUNCEMENTS: Ruck see Hipster tampalibra
COT: Prayers for Frank, Kevin new life
PLAYLIST: LA Riots inspired with it being April 29th 1992
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Middle Tooth

Date: 2026-04-28 AO: Middle Tooth Q: Betty Ford , Cowboy PAX: DrRupp, Pep, Cowboy, Esposa, Betty Ford FNGs: None COUNT: 7 CONDITIONS: Cool, post rain, wet
WARMUP: Typical: SSH, LBC both ways, Willy, squats, etc
THE THANG: A flip flop from last week. Most to pavilion
Upper Betty Ford DIDS AMRAP
Lower Cowboy Exercise @ Corners around the track. Add next exercise Bonny Blairs, Squats, High Knees, Bunny Shots, 25, 50, 75, 100
ANNOUNCEMENTS: Check Slack
PLAYLIST: Good Stuff. A+
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[After Hours] After Hours Bootcamp

Date: 2026-04-28 AO: After Hours Q: Strutter , PAX: Strutter FNGs: COUNT: 1 CONDITIONS: Uh-oh… WARMUP: I had to psyche myself up to get out of the car and into the rain. THE THANG: Starting from the upper parking lot, I ran down and back up the main stairs 4 times. As the lightning started to light up the sky more frequently, I chose to end early. I ran to the end of the parking lot and back to my car. MOLESKINE: You can’t outrun lightning. ANNOUNCEMENTS:
COT:
PLAYLIST:
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The Knoll … laid back

Date: 2026-04-28 AO: The Knoll Q: Wolfpack , morning stār PAX: Juicy J, Wolfpack, morning stār FNGs: None COUNT: 3 Shortest BB ever.
There were 3. We rope flowed and squatted and hung for 45 minutes. Good mumbles. We COT’ed.
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Westeros

Date: 2026-04-27 AO: Westeros Q: Michelin Man , Vector PAX: Michelin Man, Grape, Papa Bear, bluemule, Vector, DintyMoore, Pep, Floss FNGs: None COUNT: 8 CONDITIONS: spring has sprung
WARMUP: back and hip exercises
THE THANG: see the pic
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST: