Backblasts

Posted on

Too Many to List

Date: 2026-05-19 AO: Tire Station Q: Steely , PAX: Butterfingers, Country Parkour, Tigger, Coach Nado, Horizon, Locksmith, Steely, One Wheel FNGs: None COUNT: 8 CONDITIONS: Warm!
WARMUP: SSH x 25IC IMPERIAL WALKER x 25IC WINDMILLS x 10 IC GOOD MORNINGS OYO SLOW SQUATS x 15
THE THANG: Mosied to greenway asphalt
THE GRINDER:
10 Burpees OYO 20 Merkins slow and controlled OYO 30 LBCs OYO 40 Squats 50-yard Bear Crawl 100 yard Mosey – 50 yards 60% / 50 yards 100%
DORA 1-2-3:
Partnered up One partner Mosied 100 yard Second partner accumulates reps Switching whenever runner returns
100 Big Boy Sit Ups 200 Carolina Drydocks 300 Flutter kicks (2 is one)
THREE CORNERS OF PAIN:
Corner 1: 15 Jump Squats
Bear crawl to second corner
Corner 2: 15 Hand release Merkins
Bear crawl to third corner
Corner 3: 15 alternating lunges
Crab walk to starting point
Finish with 15 dips.
MARY:
MOLESKINE:
ChatGPT must think we’re beasts because it’s creates some intense exercises.
We struggled through it and made it to the other side
ANNOUNCEMENTS:
Check slack for things going on.
COT:
Prayers for Squaters wife, and family. Don’t be shy about being vulnerable with each other, it’s something like 8out of 10 Suicides in the US are committed by men. Let’s us share each others burdens. Show up for each other.
PLAYLIST: Classic Rock again. I think I need a better mix. That’ll be on my agenda!!
Posted on

Tora! Tora! Tora!

Date: 2026-05-18 AO: Tora! Tora! Tora! Q: Hot Route , PAX: g-string, Ultratecht, Giving Tree, Waymo (formerly Space Baby), Hot Route, FNG Airwolf FNGs: 1 FNG Airwolf COUNT: 6 CONDITIONS: getting warm. Summer is upon us
WARMUP: runway mosey/standards
THE THANG: Mini-Murph training: mosey to end of runway and do 4 corners of 25 merkins for a total of 100. 50 squats for total of 200 then back to gym for pull-ups. Sets of 3 w/plank in between for a total of 21 and a good run to last building and back
MARY: abc abs
MOLESKINE: got everyone’s brains early work with Guess the Score. See playlist below
ANNOUNCEMENTS: Murph convergence here next Monday FYI
COT: Welcome g-string from Old Hick and FNG Airwolf from G’town
PLAYLIST: music.apple.com/us/playlist/scores-three/pl.u-KVXBYR6T0MjAk
Posted on

[Iron Giant] Iron Giant

Date: 2026-05-18 AO: Iron Giant Q: hambone , PAX: Mr. Pancake, hambone, Horizon, Steely FNGs: None COUNT: 4 5 min gentle warm up
Thing 1: DONT DROP THE BELL 10 rounds on the minute: 5 kb swings 5 goblet squats 5 lungs Hold bell until end of minute
Thing 2: Carry kbs to pull up area Do pull ups 10, 8, 6, 4, 3, 2
Thing 3: 70lb KB carry 53lb each hand carry 60lb sandbag drag 80lb sandbag toss
Mary: Sit ups x10 Flutter kicks ic x 25 Sit ups x 10 Bycicle x 10 ic Sit ups x 10 Box cutter x 10 ic Sit ups x 10 Rosalita x 10 ic Sit ups x 10
Posted on

The Eddy

Date: 2026-05-11 AO: The Eddy Q: Roadkill , PAX: Juicy J, FLO, Choo Choo, Stubs, Motorola, Splash, Roadkill FNGs: COUNT: 7 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Posted on

[The Castle] Pre Run

Date: 2026-05-16 AO: The Castle Q: Steely , PAX: Squatter, Waymo (formerly Space Baby), Steely FNGs: None COUNT: 3 CONDITIONS:
WARMUP:
THE THANG: 2 mile pre run! It was pushing Steely limit but Waymo (formerly Space Baby) and Squatter were holding a perfect conversation. 8:45 average pace.
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
Posted on

[Pain Train] F3 Dads!

Date: 2026-05-16 AO: Pain Train Q: Derby , Wolfpack PAX: Sparrow, Derby, Pitmaster, Wolfpack, Juicy J, Shakira, Piglet, Eagle (2.0), Book Worm (2.0), Creek Runner (2.0), Link (2.0), Spidey (2.0), Kiwi, Guitar Center, Hammer Hands (2.0), Snickerboodle (2.0), Hot Pan, Pop’n Fresh, Strawberry (2.0), Papa John, Aline (2.0), Sparkles (2.0) FNGs: 10 Kiwi, Guitar Center, Hammer Hands (2.0), Snickerboodle (2.0), Hot Pan, Pop’n Fresh, Strawberry (2.0), Papa John, Aline (2.0), Sparkles (2.0) COUNT: 23 CONDITIONS: Perfect!
WARMUP: BAC, BACS, Moroccan Night Clubs, Shoulder Press, WMH, Runners Stretch, PE Stretch, SSH
THE THANG: 4 Station Ladder w/ each Station marked by cones ~15 yards apart: Merkins, Squats, WWII’s and Burpees. 5 Reps per Exercises for first Set then back to start to increase reps by 5 (Burpees remained at 5). Once PAX completes the 25 Rep Set they start back at 5.
MOLESKINE: Appreciation for PAX choosing to attend the morning workout given the many other things going on today and in their lives. Challenged PAX to find other opportunities to get involved with their Communities
ANNOUNCEMENTS: Spring Fling!
COT: For Recent Graduates and Guiding them through their next chapter of life
PLAYLIST: Classic Rock!
Posted on

[The Castle] The Castle – Race day

Date: 2026-05-16 AO: The Castle Q: Dilbert , PAX: Squatter, Makita (Anderson Fader), Barney, Steely, Dilbert, Horizon, Waymo (formerly Space Baby), Fabuloso, Pep, Brown Slip, Flipper (Matthew) FNGs: None COUNT: 11 CONDITIONS: perfect, 62
WARMUP: mosey to the field, shoulder circles, front clap, oh clap, Willie mays
THE THANG: Split the pax into two teams
One pax from each team will be the racer
Race 1 – 30 yards murder bunny 80lb bag. Bear hug carry back and switch Remaining pax perform the following WW1 sit ups, merkins, squat
Race 2 – 60 yard 80 lb carry speed walk there and back Remaining pax Lunges, iron mikes, leg lifts
Race 3 – 5 80 lb over head toss Remaining pax ankle taps, squats
Remaining time Ultimate football 20 min
MARY: side plank
MOLESKINE: Chunks hambone mumble chatter was missing. Plenty of space between Pep and Steely
ANNOUNCEMENTS: holy smokers, t shirt launch, prayers
PLAYLIST: JOCK JAMS!!!
Posted on

Insane Train: Throwing Sand Bags!

Date: 2026-05-13 AO: Insane Train Q: Shakira , PAX: Juicy J, Derby, Choo Choo, Siri, Stubs, Shakira, Wolfpack FNGs: None COUNT: 7 CONDITIONS: Perfect
WARMUP: Earlybirds got some rucking laps in. Next, motivators and a mosey with 50 intermittent & sundry squats. We threw in a lunge walk and wall hold in honor of Wolfpack.
THE THANG: Moving Sand bags!
First set: 50% of Pax forward toss a sand bag 5 times then jog back. Others hold a plank. Swap until the bag gets to the top.
Second set: Backwards overhead toss. Other PAX do SB burpees.
Third set: SB drag & Curls
Fourth Set: Relay race & SSHs. Which team can move the most weight?
Bonus: CPRS (Curl, press, raise, squat) in cadence. Increasing in count from 4 to 8. Lunge walk with partner and SB.
MARY: J-los and Plank till time.
MOLESKINE: F3 gives us permission to push ourselves hard in a safe, fun environment. Draw boundaries in your life around areas you need permission to push hard and places you need to rest/relax
ANNOUNCEMENTS: F3 dads this Saturday!
COT: Prayers for family, health, and life changes, especially for our kids,
PLAYLIST: God’s creation and mumblechatter
Posted on

The Buffalo

Date: 2026-05-15 AO: The Buffalo Q: Goose , PAX: Makita (Anderson Fader), Third Coast, Hot Route, Waymo (formerly Space Baby), Hipster, greyalbum, Goose FNGs: None COUNT: 7 CONDITIONS:perfect
WARMUP:Willie mays hays, Arm stretches, forward fold x2
THE THANG: -Dora: 300 Merkins, SSH, Squats while partner runs around community center. -2 trips of lunges
MARY: Circle of Mary

ANNOUNCEMENTS: Memorial Day convergence at Tora. Roy’s block party May 30th

Posted on

The Knoll

Date: 2026-05-14 AO: The Knoll Q: Half Lyfe , PAX: Pebbles, Roadkill, Chains (Ryan Johnson), Half Lyfe, Juicy J, Malibu FNGs: None COUNT: 6 CONDITIONS: perfect Thursday morning. Clear skies, birds a chirping.
WARMUP: SSH, WMH, Windmills, Michael Phelps.
THE THANG: Dora Partner Up (see image)
MARY: Ring of Merkin Fire completed 4 rounds.
MOLESKINE: A little ambitious for workout today, but good to push yourself. PAX did awesome today.
ANNOUNCEMENTS: F3 Dads, Spring Fling, check slack
COT: count off, name-o-rama, prayers, coffee.
PLAYLIST: Various.