Backblasts

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Tortoise and Hair Run #1

Date: 2026-05-12 AO: Tortoise and Hair Q: Red Skull , PAX: Red Skull, Young and Restless, Decaf, Barney, Michelin Man, Nut Spread, Mater, Tenderfoot, 13 FNGs FNGs: 1 13 FNGs COUNT: 21 CONDITIONS: Perfect running weather! 48 degrees and a beautiful sunrise.
WARMUP: SSH, Squats, IWs, Stretches
THE THANG: RUN!! We found the train today so there was some confusion about where to go (some of it real, some of it manufactured). Overall, not a bad first run. The first 4:13 Strong runner finished in 28:30 and the last 4:13 Strong runner finished in 44:00.
MOLESKINE: The first run is alway hard. The new men are trying to figure out what they have gotten themselves into and the F3 PAX are trying to decide how they want to engage. Now that we have the first run behind us, we can all settle in and enjoy the next five weeks together.
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Tora! Tora! Tora!

Date: 2026-05-11 AO: Tora! Tora! Tora! Q: Giving Tree , PAX: Waymo (formerly Space Baby), Giving Tree, Ultratecht, greyalbum FNGs: None COUNT: 4 CONDITIONS: Fine at first, then a lot of rain.
WARMUP: Mosey out to track and back GM WMH Arm circles Leg stretches
THE THANG: Murph Training!
Set of elevens on hill. Start with merkins at bottom of hill, run up hill to mailboxes and do squats.
Grab coupon and head to workout area for another set of elevens. Starting with pull ups, run 75% effort to end of path and do 4 count chest press.
3-4 minutes of slow mountain climbers to end. Switching from high to low plank. End.
MOLESKINE:
ANNOUNCEMENTS: Check the general page.
Sign up for an east side Q docs.google.com/spreadsheets/d/1eAK02OzXbZ9dtU7J66-lfDB-h0KhmEb4VFg3JgwTug0/edit?usp=drivesdk
COT:
PLAYLIST: Select songs from Phish at sphere April 18, 2026
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[Iron Giant] Iron Giant

Date: 2026-05-11 AO: Iron Giant Q: Dilbert , PAX: Country Parkour, Coach Nado, Dilbert FNGs: None COUNT: 3 CONDITIONS: perfect temp, a light rain
WARMUP: 20 SSH, walking lunge/twist, inch works, open/close gates (work on those hips)
THE THANG: TABATA TIME 1:20 work – 20 sec rest 2 full sets Upright Row – 55 lbs Shoulder Press – 45 lbs Lunges -30 lbs WWI WU – 26 lbs Bent over row – 70 lbs squats – 80 lbs curls – 45 lbs Abyss merkins – one hand on the coupon

MOLESKINE: Getting more guys out, my 2.1 stealing my spotify… LOL
ANNOUNCEMENTS: CSAUPs coming up, Holy smokers, shirt order
MARY: shoulder stretching
PLAYLIST: a solid mix of rock and rap

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[Iron Giant] Iron Giant

Date: 2026-05-11 AO: Iron Giant Q: Dilbert , PAX: Country Parkour, Coach Nado, Dilbert FNGs: None COUNT: 3 CONDITIONS: perfect temp, a light rain
WARMUP: 20 SSH, walking lunge/twist, inch works, open/close gates (work on those hips)
THE THANG: TABATA TIME 1:20 work – 20 sec rest 2 full sets Upright Row – 55 lbs Shoulder Press – 45 lbs Lunges -30 lbs WWI WU – 26 lbs Bent over row – 70 lbs squats – 80 lbs curls – 45 lbs Abyss merkins – one hand on the coupon

MOLESKINE: Getting more guys out, my 2.1 stealing my spotify… LOL
ANNOUNCEMENTS: CSAUPs coming up, Holy smokers, shirt order
MARY: shoulder stretching
PLAYLIST: a solid mix of rock and rap

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[Iron Giant] Iron Giant

Date: 2026-05-11 AO: Iron Giant Q: Dilbert , PAX: Country Parkour, Coach Nado, Dilbert FNGs: None COUNT: 3 CONDITIONS: perfect temp, a light rain
WARMUP: 20 SSH, walking lunge/twist, inch works, open/close gates (work on those hips)
THE THANG: TABATA TIME 1:20 work – 20 sec rest 2 full sets Upright Row – 55 lbs Shoulder Press – 45 lbs Lunges -30 lbs WWI WU – 26 lbs Bent over row – 70 lbs squats – 80 lbs curls – 45 lbs Abyss merkins – one hand on the coupon

MOLESKINE: Getting more guys out, my 2.1 stealing my spotify… LOL
ANNOUNCEMENTS: CSAUPs coming up, Holy smokers, shirt order
MARY: shoulder stretching
PLAYLIST: a solid mix of rock and rap

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Detention

Date: 2026-05-11 AO: Detention Q: Tinkertoy , PAX: Focker, Tinkertoy, Matador, Deep State, Esposa, Movin On Up, Pedialyte, Sherpa, Leroy FNGs: None COUNT: 9 CONDITIONS: Gloomy. Rainy.
WARMUP: Dynamic: mosey, toy soldier, shuffle, but kick. Static: GM, hamstring, WMH, center reach, side reach, arm circle, shoulder press
THE THANG: 4 corners. 50 reps each corner. 3 rounds. Mode of transport: creepers/prisoner walks -Step ups -Box squat -Merkin -WW1
7s -Air squat -Merkin Mode of transport: Lunge
MOLESKINE: Esposa modified lunge with bear crawl. Brave. Bold. Inspiring.
ANNOUNCEMENTS: Struggle Endure ruck at 6am Saturday.
Leroy (DR) said he has been to workouts all around the country and this was the best one he has participated in pulled together under limited time.
COT: Leroy’s (DR) daughter getting married. Estranged. Wants to communicate and be involved but currently a one way street. Matador’s group of students attending a Christian conference. That they hear and respond to the gospel. Kids and children on the way for everyone.
PLAYLIST: Mountain Jam (33:38) Let the drummer kick (4:17) Sid & Nancy (3:10)
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Stoneboots

Date: 2026-05-09 AO: Stonewall Q: Down Under , Jason Callen (Deep Dish) PAX: moneyshot, Jason Callen (Deep Dish), floppydisk, Down Under, Lights out FNGs: None COUNT: 5 CONDITIONS:
WARMUP:
THE THANG:
MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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[The Castle] Protect The Castle from Dr. Waffle

Date: 2026-05-09 AO: The Castle Q: Mr. Pancake , PAX: Pep, Butterfingers, Brown Slip, hambone, Fabuloso, Flipper (Matthew), Steely, Mr. Pancake, Waymo (formerly Space Baby), g-string, Strutter, Dilbert FNGs: None COUNT: 12 CONDITIONS: Perfect. 55 degrees and sunny.
WARMUP: -SSH -Toy Soldiers -Good Mornings -Willie Mays Hayes -Runner’s Stretch w/twist
Mosey -Indigenous People March w/coupon
THE THANG:
***Protect The Castle*** The sinister Dr. Waffle has threatened to attack Princess Flapjack and the short-stack kingdom. The only way to insure the safety of the kingdom is to dig a moat around the castle.
The Moat Digger (rotating): -10 Flips then finish the lap (timer)
Castle Soldiers: -Blockees or Burpees -Merkins -Kettle Bell Swings w/coupon -Squats -Overhead Press -Curls -Upright Rows -Bent Over Rows -Mountain Climber / Spider-Man -Grave Diggers -WWI Sit-ups -Fire Hydrants
-Coupon March back to base
MOLESKINE:
ANNOUNCEMENTS: -Holy Smokers Thursday 21st -New AOs: Tire Station & Sisu
COT: -Prayers for Squatters wife/family as she recovers -Prayers for all the mommas! Happy Mother’s Day!
PLAYLIST: Mr. Pancake’s Gameday Playlist circa 2001 (with Spotify commercials)
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[The Castle] 2-ish mile pre-party

Date: 2026-05-09 AO: The Castle Q: Strutter , PAX: Butterfingers, hambone, Steely, Waymo (formerly Space Baby), Strutter FNGs: COUNT: 5 CONDITIONS: Really nice! WARMUP:
THE THANG: 2-ish mile run down the Greenway. MOLESKINE:
ANNOUNCEMENTS:
COT:
PLAYLIST:
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Bomber

Date: 2026-05-08 AO: Bomber Q: Spinal Tap , PAX: Vector, Papa Bear, DintyMoore, CubCadet, Black Lung, Pep, Spinal Tap, Sherlock, Topps FNGs: None COUNT: 9 CONDITIONS: perfect
WARMUP: the usual
THE THANG: DORA strengthening the :peach: Bear crawl or lunges while the others did 100 Fire hydrants 200 single leg glut bridge 300 squats
Deck of Death: merkins, star jumps, burpees, Carolina dry docks, and reverse lunges
Mary
ANNOUNCEMENTS: Juicy J half marathon tomorrow! Holy smokers next week
COT: Squatters wife, grapes son, vectors son to hopefully pack and be a responsible adult, etc
Thanks for letting me lead!
PLAYLIST: