Backblasts

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Tora! Tora! Tora!

Date: 2026-09-28 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Waymo (formerly Space Baby), Ultratecht, Giving Tree FNGs: None COUNT: 3 CONDITIONS: Perfect
WARMUP: Mosey to runway and back, SSH, hillbillies, imperial walkers, hip flexor stretch and arm circles
THE THANG: Drop Rest Core: 4 core exercises 30 seconds each. Rest between reps starts at 20 seconds first time through. Drops to 10 seconds rest between reps second time through. No rest between reps on last time through.
– frog leg crunch – American hammers – 1-2-3 Mercury’s – flutter kicks
Circuit: 30 seconds workout 1 30 seconds workout 2 20 second rest Repeat 3x 60 seconds of cardio workout
Circuit 1 Thruster Reverse lunge 1-2-3 Heisman
Circuit 2 Bear crawl Merkins Up downs
Circuit 3 Deadlift Prom dates Duck squat walk jump squat
Circuit 4 Rows Coupon Swings Burpees
ANNOUNCEMENTS: maybe one more(?) Fridays by the river
COT: Anticipation of tough weeks.
PLAYLIST: Third Eye Blind – Third Eye Blind
:deciduous_tree:
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Handsomizer

Date: 2026-09-25 AO: Handsomizer Q: Freakonomics , Freakonomics PAX: Old Maid, Salami, Freakonomics FNGs: COUNT: 3 CONDITIONS:
Cool, perfect
WARMUP:
Warmup Side Straddle Hops – Low and slow Squat – 15 Low and slow push ups Hamstring Stretch Good mornings Greatest stretch
THE THANG: Mozy to the stairs 30 of each: merkins, squats, Carolina dry docks, lunges, run to the top.
Repeat 3 times
Step ups Dips Alabama prom dates Single leg dead lifts
MARY: 4 minutes of core
MOLESKINE: new AOQ coming up, thank you Old Maid. And thank you Salami for your great leadership this past year
ANNOUNCEMENTS: Tennessee tussle
COT: safe travels
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The Buffalo

Date: 2026-09-25 AO: The Buffalo Q: The Bobs , PAX: Waymo (formerly Space Baby), The Bobs, Ultratecht, Giving Tree, Hot Route FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MARY:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[Pain Train] Riverwalk AO Naming Beatdown!!!

Date: 2026-09-26 AO: Pain Train Q: Half Lyfe , PAX: Sparrow, Piglet, Half Lyfe, INCHWORM, Barb, Siete, Twin Turbo FNGs: 1 Twin Turbo COUNT: 7 CONDITIONS: Nice cool morning. Will take it!
WARMUP: SSH, WMH, Windmills, misc.
THE THANG: All potential names written on cardboard. Can’t RiverWalk Hill by the Mill Gruesome Newsom The Wall Mill Works Deep End New(som) Train Pool Party The Grinder. Group collectively eliminated prior to start for reasons only PAX will know.
Each person grabs one and we hold plank together to determine bracket seeding. Last person standing=1 seed, 2nd to last=2 seed, etc.
Had 4 rounds of exercises. After each name match up we would switch rounds.
Round 1 20 Merkins 40 Mountain Climbers 30 Iron Mikes
Round 2 20 Carolina Dry Docks 40 Flutter Kicks 20 Lt Dans
Round 3 20 Decline Merkins 30 Dips 40 Squats
Round 4 10 Burpees 8 Absolutions 10 8-Count Body Builders
Once each PAX completed exercises they could move 1 (of 2) 25# AO name plate either forward or backward. AO name Plate that made it to the end of the parking lot first was the winner of that match up.
And the Champion is………
Gruesome Newsom!!
MARY: N/A
MOLESKINE: F3 discussion for PAX to help grow this AO.
ANNOUNCEMENTS: various getting to know F3
COT: count off, name-o-rama, named FNG Twin Turbo! prayers and coffee.
PLAYLIST: Various.
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Bomber

Date: 2026-09-25 AO: Bomber Q: CubCadet , Puzzlah, DintyMoore PAX: Squatter, CubCadet, Right Said, Tim the Toolman, Vector, DintyMoore, Firefox, Baby Bird, Puzzlah, bluemule, Papa Bear II FNGs: None COUNT: 11 CONDITIONS: Literally perfect.
WARMUP: Puzzlah led pax is some much needed full body stretching.
THE THANG: Core Day – last day of Throuple
CubCadet 3 rounds of: – 50 x 4 count flutters – 25 leg lifts in edge of tables – 1 min low plank tag out
DintyMoore 2 rounds of: – Superman, Batman, Iron Man (with a sneaky Spider-Man) – 15 Mountain climbers – Dolly’s in there somewhere on 9-2-5 day :heartpulse: Merkin Ring of Fire (core break). Tim the Toolman won. Admit it.
Puzzlah 11s on the hill: – Superman at top – Dollys at bottom – Meet partner at midpoint for 3 skip jacks
MARY: Nothing but.
MOLESKINE: Our intent with the Throuple was to add a little extra spice to the week. Based on the Slack banter and mumblechatter, I think we succeeded. F3 is so much more than a workout group. If you know someone in need, reach out. If you need a hand, just ask. Seeing Pep for coffee made us all happy (until he felt the need to lift his shirt)
ANNOUNCEMENTS: As the weather gets more reasonable, reach out to our Cotters and Welcome them back.
COT: Right Said friend who had a stroke. Pep recovery. bluemule safe return from Austin.
PLAYLIST: Na Na Na, including appropriately timed Hey Jude, curated by DintyMoore Probably an A+
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[The Castle] The Castle – New duration – The Castle is now 1 hour

Date: 2026-09-26 AO: The Castle Q: Dilbert , PAX: Creatine, hambone, Steely, Dr. Brown Slip, Happy Trees, Dilbert, Mr. Pancake, Barney, Makita, Horizon FNGs: None COUNT: 10 CONDITIONS: friggin perfect
WARMUP: SSH, typewriters, arm circles
THE THANG: the 1 hr thang TABATA Round 1 – 1 min 40 sec on and 20 rest Stretchy band back pull Heavy bat shoulder rotation Curls Gas pump Abyss merkins Front raised shoulder hold 10 sec at a time 80 lb Sandbag squat thrust 30 lb Kettlebell swing toss as far as you can 55 lb Side lunges 100 lb Tombstone carry
Mosey to Makita car to fetch the frisbee
Round 2 – 30 sec on and 10 sec rest
5 v 5 Ultimate frisbee
MARY: none
MOLESKINE: lots of mubblechatter
ANNOUNCEMENTS: lots happening in October
COT:
PLAYLIST: various high energy songs
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[Pain Train] The new King has arrived!

Date: 2026-09-25 AO: Pain Train Q: Wolfpack , Siri PAX: Shakira, Chili Dip, Sooie, Siri, Juicy J, Officer Dangle, Wolfpack, Derby, Bulldog, Argggg, Booch, Paper Trail FNGs: 2 Booch, Paper Trail COUNT: 12 CONDITIONS: lovely
WARMUP: SSH while FNGs roll in
THE THANG: 9SQUARE TOURNY!
A tournament for the ages! Juicy J and Shakira battled back and forth with Juicy looking like the winner as the final minutes ticked away. But Officer Dangle had other plans as he stepped into the Kings square with 3 points and 2 minutes left knocking out the burpees and securing the 8 points needed with the final point scored at the buzzer to take the crown.
Ladies and gentlemen… your new… heavyweight 9 square champion of the wooooooooooooorrrrllllddddddd
Officer Dangle !!!!!
ANNOUNCEMENTS: Juicy J 5k and birthday brunch tomorrow for anyone that can make it. DM him for the deets.
COT: mission credo pillars
PLAYLIST: grunting and the occasional OOOOOOOOOOOO!

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Green Machine

Date: 2026-09-24 AO: Green Machine Q: moneyshot , PAX: Betty Ford, Topanga, Works for a Guy, Sherlock, moneyshot, Shania, Roadrash (Casey Greene), Snooze FNGs: None COUNT: 9 CONDITIONS: 65°, slightly moist, and beautiful
WARMUP: Willie Mays Hayes, Good Mornings, Michael Phelps, Side Straddle Hops, Hillbillies, and Imperial Walkers.
THE THANG:
We moseyed around the perimeter of the Lipscomb campus, then headed into the stadium.
Starting in the right corner of the near end zone, we knocked out 50 sit-ups and 50 flutters. We jogged downfield with burpees every 10 yards, stopping at midfield for 50 dips. At the far end zone: 75 merkins and 75 step-ups. Then we bear crawled across the end zone, right to left, and did 100 lunges and 100 mountain climbers.
We headed back downfield with burpees every 10 yards and another 50 dips at midfield. At the near end zone, we did 200 squats, followed by another right-to-left bear crawl across the end zone.
To finish, we sprinted 100 meters and jogged 300 meters around the track.
Then we returned to Start X for Side Straddle Hops until all nine PAX were in.
COT: Traffic accidents
PLAYLIST: Moneyshot Playlist https://open.spotify.com/playlist/62CWjqypYo5sxkFi8MUin2?si=ca9acb01c2c14785
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The Eddy

Date: 2026-09-21 AO: The Eddy Q: Stubs , PAX: Juicy J, Stubs, Motorola, Roadkill FNGs: None COUNT: 4 CONDITIONS: warm
WARMUP:
THE THANG:steady
MARY:
MOLESKINE: “Give every day the chance to be the most beautiful day of your life” ANNOUNCEMENTS:
COT:cold brew and prayers
PLAYLIST: birds