Backblasts

Room temperature is usually delightful when eating a meal but when you go to the buffet outside, room temperature just feels steamy and hot, as 14 Pax would attest this morning. But we at Arrowhead do these things a little Harder, Better, Faster, Stronger until it starts to Feel Good, Inc. AO: Arrowhead Pax: Gutterball (Q), Jester, Daisy, Crampon (R), Jake (R), Woz, Jobs, Bisquick, Zima, Decoy, Brick Layer, Bolt, Copy Machine, Dirt Bike Kid FNGs: None Warmup: Apparently, I Stand Alone in my ability to count (or miscount) when music is playing Motivators from 5 TTT IC x10 Willie Mays Hays IC x10 Sticky Butt Kickers IC x 10 Jest-A-Stretch Imperial Walkers IC x10 LBAC IC x10 fwd/b’erd Seal Claps IC x10 The Thang Welcome to the Gutterball Buffet where Pax can have Whatever You Like. If workouts were a form a romance, then this Q is your chance to be Polyamorous. Enough with the Toxicity, Pax were instructed to Lose Yourself in each course of the buffet. Do any of the exercises for any number of reps so long that the total reps of the group was met. For example, in the Appetizer, if you wanted to Stricken yourself to 100 pull-ups, you can. Or, you could split the reps 20 x 5 exercises. Robert, B.O.B., William, Bill, it’s all the same – you decide what you want at this buffet. Appetizer – 100 reps total  Curls  Bent Over Rows  Overhead Press  Carolina Dry Dock  Pull-Ups Run to end, 10 Freddie Mercuries (2ct) at each light post coming back. [Random thought, if five thousand Pax simultaneously did overhead presses, that’s Ten Thousand Fists in the air]. Appetizer was no joke. On to the Main Course – 200 reps total  Step-Ups  Pickle Pointers  Monkey Humpers  Lunges  Block Squats Run to end, 10 Freddie Mercuries (2ct) at each light post coming back. The main course was a burner, My Apocalypse came with Dessert – 150 reps total  Dips  Up/Down Planks  Incline Merkins  Merkins  Decline Merkins Run to end, 10 Freddie Mercuries (2ct) at each light post coming back. Mary We ate so much at the buffet, we couldn’t Breathe. Prayer: Roberts family Moleskin: None Announcements: Strong work gentlemen. Welcome Decoy, not from The State of Massachusetts, but moved here from F3 Raleigh. Episode 171.

Backblast! Storm Surge Run DATE: 2026-05-20 AO: Tornado-alley Q: PAX: FNGs: none COUNT: 2 2 PAX showed up to put in some miles and better their cardiovascular systems, on a 63 degree beautiful morning. and got together for our routine Wednesday morning cardio day. The PAX ran 3.4 miles and had stops to get some exercises in (and take a breather). Stop 1: 25 Merkins Stop 2: 25 Squats Stop 3: 25 Freddie's Stop 4: 20 calf raises (three-ways) Ran the rest of the way to get to our 3.0-3.5 mile goal. Great conversations and fellowship as usual. Mary: no time Prayers: Mason family and pregnancy. Bobbers 2.0s recovery and FIL knee replacement recovery

@Astro and @bobber got together for our routine Wednesday morning cardio day. The PAX ran 3.4 miles and had stops to get some exercises in (and take a breather). Stop 1: 25 Merkins Stop 2: 25 Squats Stop 3: 25 Freddie's Stop 4: 20 calf raises (three-ways) Ran the rest of the way to get to our 3.0-3.5 mile goal. Great conversations and fellowship as usual.

It was a warm and calm morning in the mid 60s as 5 Pax pushed aside their flannels and Starter jackets to find the right workout gear for today’s Q. The 90s were on the radio. What a decade. Lots of Hokus Pokus, much of which is inappropriate for a family-friendly workout. But we did a little Humpty Dance in the preworkout, when Jester commented to YHC that there’s Nuthin But a G Thang. Time to get Sober. Before we go The Distance, let’s find the clean playlist and Make Em Say Uhh. AO: Arrowhead Pax: Gutterball (Q), Jester, Daisy, Crampon (R), Woz FNGs: None, maybe some will come in One Week Warmup: Motivators from 5 TTT IC x10 Willie Mays Hays IC x5 Etch-A-Stretch LBAC IC x10 fwd/bwd Seal Claps IC x10 The Thang: Pax were like Bulls on Parade working through sets of three exercises that increased in intensity but decreased in reps. YHC posted a Wienke so no one was going in Blind. • 20: Incline Merkins • 15: Merkins • 10: Mike Tysons Run to the fire hydrant and back – the only time there was a breeze. • 20: Squats • 15: Block squats (back) • 10: Block squats (front) Run to the fire hydrant and back. • 20: Overhead press • 15: Carolina Dry Docks • 10: Pull-ups Run to the fire hydrant and back. • 20: LBCs • 15: Freddies (2ct) • 10: V-Ups Run to the fire hydrant and back. Rinse and repeat. Light a Cigarette and Enter the Sandman for this Sandstorm. The twist was a randomly played Tubthumping which involved SSH and burpees as determined by the song. Mary: YHC actually Sabatoged the Mary by cutting off the Beastie Boys to play Da’ Dip for 5 Freak Nastys on each side. Lastly, we did Alphabet Aerobics with our legs. Prayer Moleskin: None Announcements: Murph on Monday. Sign up for your heat (0600, 0700) on Slack. Over 3.5 hours of unheard music on this playlist. Gotta love the 90s. Episode 170.

Start 3/4 mile run around towne acres Next was 5 rounds of the exercises below, after each exercise the PAX had to run 100 yards 20 bent over rows, tornado Alley lost the playground due to construction 20 Merkins 25 dips 30 LBC And to finish it off after five rounds another 3/4 run around the school

It was a stormy, Crazy Train of a morning in the mid 50s as 4 brave Pax came to hold each other accountable. A Total Eclipse of the Heart. 80s music was the motivation. Since working out in the normal spot seemed undesirable, we chose to Seek & Destroy the workout under the portico for some pain and Paradise by the Dashboard Light. AO: Arrowhead Pax: Gutterball (Q), Jester, Daisy, Jake (R) FNGs: None, not even Tom Sawyer Warmup: SSH IC x20 TTT IC x10 Willie Mays Hays IC x10 Sticky Butt Kickers IC x10 Etch-A-Stretch Imperial Walkers IC x10 LBAC IC x10 fwd/b'erd Seal Claps IC x10 The Thang: With the rain, YHC spent time and Money for Nothing as we had to audible. A deck of cards was in order for Whom The Bell Tolls. Here was the Atomic Dog of a workout: Hearts: Merkins Diamonds: Pickle Pointers Clubs: Curls Spades: Squat Thrusters Jokers: 1-min wall sit Aces: The Devil Went Down to Georgia, but we weren't running outside, so Aces became 25 Freddie Mercuries IC Mary: Heels to Heaven IC x10 V-Ups x10 LBCx IC x15 Jobs Plank Moleskin: YHC told a story of an elite runner from Africa that placed broke an unbeatable record at the London Marathon of sub-2 hours. He gave is all and vomited right after crossing the finish line. Never before had sub 2 hours been done in an official race - until 11 seconds earlier when someone else won the race. 2 people, same race, both sub 2 hours. One gets 2nd even though he crushed an achievement never done before. At F3, Pax should not compare themselves to anyone else. Run the race for yourself. you v you. Here's to you, Yomif Kejelcha at 1:59:41. And here's to you Sabastian Sawe, at 1:59:30. Episode 169.

I wrote and entire Backblast, witty and fun, embedding all the song titles from today's workout. Clicked Post Backblast - it didn't work, then I lost all I typed. Screw you, I'm not typing it over again. episode 168.

Disclaimer - Sugar April 7th is National Beer Day. Who’s thirsty? Warm-up SSH IC x 24 Seal Claps IC x 12 Overhead Claps IC x 12 TTT IC x 12 WMH R/L Tennessee Rocking Chairs IC x 12 Slerkins IC x 6 The Thang Start with a Beer Run to the abandoned kegs behind the former Wild Wing Café. • 6 burpees • 12 squats • 24 reverse crunches Mosey back to amphitheater to crack some cold ones – ALE, IPA and STOUT • 20 American Hammers (R/L = 1) • 20 LBC • 20 Elf on Shelf • 10 Imperial Blocker • 20 Plank Jacks • 30 Alternating Shoulder Taps • 20 Scorpion Dry Docks • 20 Twinkle toes • 20 Outlaws • 20 Up Right Rows • 20 Thrusters Mosey for another Beer Run. Rinse and repeat x 3. After 2 rounds, the buzz was real, so we took a detour for a 2-minute wall sit then returned to the amphitheater to finish off the Mary Sweat angels, Pickle pointers, Rosalita, Flutter kicks and Freddie Mercuries Announcements YHC’s favorite beer is Honey Orange Tripel. Samples distributed to PAX. COT/Prayer Prayers for Culture Club’s mom whose health is declining, Vila’s sister needing new treatment and Beegus’s potential move to Elizabethton.

Good work men!! Happy 4th

:sweat_smile: I was definitely sore this am before my run with Tripper.

Great workout ! and I were talking about some residual soreness this morning on the ruck.

*Backblast! * *DATE*: 2026-05-18 *AO*: Iron Valley *Q*: *PAX: * ** @: *FNGs*: None *COUNT*: 3

Date: 5/18/2026 AO: Imported from Slack. Add more detail in the original thread if needed.

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