Backblasts

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Sprints + Abs + Chest

Date: 2026-01-30 AO: pain-train Q: Juicy J PAX: Siri, Puzzlah, Roadkill FNGs: None COUNT: 4 CONDITIONS: Frigid
WARMUP: Side straddle hops, arm circles, backpacks, willie may hayes
THE THANG: World War I’s and Merkins– 3 min – (6) 50-yd sprints (10 sec rest between sprints) – Sprint 1–2: 70% – Sprint 3–4: 80% – Sprint 5–6: 90%
– Burpees and American Hammers – 3 min
– (6) 50-yd sprints (same format)
– Hand release Merkins & Flutter Kicks– 3 min – Repeat cycle until Juicy J rips Hammy – A few solid and not so solid jokes
MOLESKINE: Don’t name your child Jon, John, Jonathan, Johnathan, Johnothon, or Johnathon or Jonathon (all 4 of us were some combination)
Check up on all our friends. lots of despair and “bummed out” feelings right now
COT: Prayer to close us out. Prayers lifted for anyone struggling right now. Thankful for Piglet helping out our fellow brothers. If anyone needs a place to work or getaway, check the coworking channel.
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Yearly Offsite

Date: 2026-01-30 AO: handsomizer Q: SalPal , Salami PAX: Salami FNGs: None COUNT: 2 CONDITIONS: Relo’ed to Northwest YMCA due to icy conditions.
WARMUP: Pre-workout
THE THANG: Bench press, squats, pull-ups.
MOLESKINE: Relationships, hobbies, Nashville ice storm.
ANNOUNCEMENTS: Shieldmock
COT: Good quality hang.
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Insert creative title here

Date: 2026-01-13 AO: iiipillars Q: Shy Guy PAX: Go Fish, Harbaugh, Swiffer, Pep, princessaurora, Grape, Shania, t-cell, Blanks (F3 Legacy), Haggis, Howitzer (DR), Wax FNGs: None COUNT: 13 CONDITIONS: Cold and damp WARMUP: SSH ICx20 Squats ICx15 Merkins ICx10 Mosey THE THANG: Group 1 performs exercise while group 2 lunges 20 yards, moseys to the sideline, and reverses back Exercises: Burpee Bonnie Blair Crab toe tap WW1 sit up Merkin to hi side plank Squat jump knee tucks Superman with taps MOLESKINE:
ANNOUNCEMENTS:
COT: “people don’t change until the pain of where they are exceeds the pain of change” – Dave Ramsey
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The Thawing of Atlantis

Date: 2026-01-29 AO: atlantis Q: Squatter PAX: Pole Dancer, SalPal, Puzzlah FNGs: None COUNT: 4 CONDITIONS: Cold, frozen mist
WARMUP: SSH High knees Butt-kickers WMH-RS-Twist Merkins Squats
THE THANG: SB Clean & Press KB Swings Front squats with block Tricep extensions with DB Mosey X2
SB Deadlifts KB Shoulder Rows Curls with block American hammers with DB Mosey X2
SB Lunges KB Single Arm Rows Chest press with block Flutter Kicks with DB Mosey
Burpees Jump squats Merkins with toe touch Side lunges Mosey
MOLESKINE: PAX shared gratitude
ANNOUNCEMENTS: Check slack
COT: Tailgate coffee
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The “I gotta spot” workout

Date: 2026-01-29 AO: the-knoll Q: Juicy J PAX: Juicy J, Roadkill FNGs: None COUNT: 2 CONDITIONS: Frosty 21
WARMUP: Side straddle hops – Baby arm circles – Backpacks – Willie May Hayes
THE THANG: – World War I– 3 min – (8) 50-yd sprints (10 sec rest between sprints) – Sprint 1–2: 70% – Sprint 3–4: 80% – Sprint 5–6: 90% – Sprint 7-8: who knows – Little baby crunches – 3 min – (8) 50yd sprints (same format) – LBC’s – 3 min – Repeat cycle – Leg raises – Flutter kicks – Air squats
MOLESKINE: Liberterian vs Dem vs Maga views (time to bounce back tomorrow Lol)
ANNOUNCEMENTS: “wifey needs the truck!”

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The hearty three

Date: 2026-01-29 AO: greenmachine Q: Pep PAX: Shania, Esposa FNGs: None COUNT: 3 CONDITIONS: Cold but not windy
WARMUP: – SSH (obligatory) – Imperial walkers – Willie Mays Hayes – Good mornings
THE THANG: Deck of death Suites: – diamond: wide grip merican – Heart: American hammers – Spade: lt Dan – Club: diamond merican
Caveats: – numbers 2, 3, 4 are run around parking lot – Face cards are 15 count – Aces: wild – flipper if card chooses exercise and count
COT: Oops didn’t do it. My fault. Too focused on the chairs Shania had and the fancy coffee brought by esposa and Shania
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Cold Iron

Date: 2026-01-28 AO: titan Q: SalPal PAX: Pep, Chunks, Squatter FNGs: None COUNT: 4 CONDITIONS: Freezing fog sighted
WARMUP: Careful weighted slowsy to Parthenon + SSH + WMH + Good mornings + merkins + squats
THE THANG: EMOM, 6 rounds: 10 Burpees Wall Sits 15 KB Swings 15 Squat thrusters Planks
MOLESKINE: good mumblechatter. Playlist grade: N/a
ANNOUNCEMENTS: See slack, shieldmock, after hours, holy smokers, etc
COT: gratitude for the men and women getting Nashville back on its feet. Career and work.
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Sprints + Abs

Date: 2026-01-28 AO: insane_train Q: Juicy J PAX: Juicy J FNGs: None COUNT: 1 CONDITIONS: 15 and calm
WARMUP: – Side straddle hops – Baby arm circles – Backpacks – Willie May Hayes
THE THANG: – World War II’s – 3 min – (6) 50-yd sprints (10 sec rest between sprints) – Sprint 1–2: 70% – Sprint 3–4: 80% – Sprint 5–6: 90% – Little baby crunches – 3 min
– (6) 50yd sprints (same format) increase intensity
– Burpees – 3 min – Repeat cycle until 10 min remaining
FINISHER – Leg raises – World War I’s – Box cutters
MOLESKINE: self reflection with my invisible friend
ANNOUNCEMENTS: LeanPax sucks in the ice
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No snow yet, hambone

Date: 2026-01-24 AO: the-castle Q: Pep PAX: Squatter, Chunks, Hipster, Steely, Brown Slip, Butterfingers, Horizon, Mr. Pancake FNGs: None COUNT: 9 CONDITIONS: Cold and wind. Really cold
WARMUP: SSH Imperial walkers Willie Mayes Hayes Mosey around track
THE THANG: Dora: Movement started as bear crawl Movement turned into Bernie and side shuffle as the pax decided they were freed to lead and wanted to keep the wind out of their face – 100: windshield wiper – 200: hand release merican – 300: lt Dan
MOLESKINE:
ANNOUNCEMENTS: Holy smoker Feb 19 at hipsters in Inglewood
COT: Mr pancake job search, has some interviews this coming week Brown slip’s daughter. Think they found the cause of her ailment.
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Igloo Building Prep

Date: 2026-01-23 AO: bomber Q: DintyMoore PAX: Squatter, Firefox, Pep, Puzzlah, Tim the Toolman, Vector FNGs: None COUNT: 7 CONDITIONS: Decent
WARMUP: SSH, Imperial Walkers, WMH, Good Mornings
THE THANG: Thang 1 Swings – 10 reps Cleans – 10 reps Squats – 10 reps Rev. Lunges – 10 reps Rows – 10 reps Merkins – 10 reps
Lap after each set
Thang 2 Hammers Flutters Mountain Climbers Prom Dates Freddy Mercury Hello Dolly
Lap after each set
MOLESKINE: Stay safe this weekend
ANNOUNCEMENTS: leanpax #holysmokers after-hours
COT: Pep having tough conversation with friend and we were happy to see CubCadet at Coffeeteria