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Backblast! Iron Volume - Week 3 Date: 2026-09-14 AO: Swole Q: Blanks , PAX: Springfield, Unplugged, high_tide, Emoji, The Worm, Uncle Leo, ickey_shuffle, MARTA, Blanks FNGs: None COUNT: 9 9 PAX took on Week 3, Day 1 of Iron Volume. Unplugged and Uncle Leo were first on scene, stretching and getting loose, as per the usual. I wonder what they talk about before I get there in the morning. Or do they even talk to each other at all? Emoji is back from his travels and showed up about six full minutes before launch. I had to double check my clock, as normally he comes in right at or after launch. For a second there I thought I was starting late. high_tide rolled into the parking lot with some sort of Teddy Swims remix bumping. :eyes: Secret EDM guy? We’ll continue to monitor the situation. The Worm posted despite having to unexpectedly cut his Airbnb experience short. ickey_shuffle made it back into the gloom after Dad responsibilities have kept him occupied while his wife travels for work. The mumblechatter was escalated during warmup thanks to MARTA, fresh off running the Blue Ridge Relay and sharing some stories from the weekend., T-Claps to Springfield, who apparently is taking “progressive overload” as a personal challenge, tearing through doubles from 12kg → 16kg → 20kg. As for the workout — we followed each row of the spreadsheet (mostly). We did double squats (5 sets, 6 reps), double clean & presses (5 sets, 4 reps), single front-rack reverse lunges (4 sets, 8 each side), single bell crush presses (4 sets, 10 reps) WITH 3 count negatives, and double carries suitcase or rack) for 4 sets. The full spreadsheet was ambitious, and we barely got it all in. Rest periods had to come down to about 90 seconds, but the PAX kept moving and we got through it. ANNOUNCEMENTS: Check the calendar… https://docs.google.com/spreadsheets/d/1bSr64ar_zIEsBfyjBoZFynLx663Zr9h0ODqs1mbuKyw/edit?usp=drivesdk COT: Unplugged took us out.

Backblast! PJ Route CCW Date: 2026-09-14 AO: Blakovery Q: wingman , PAX: wingman, Hippie, kirby, madison, retread, gumbo, jrr_tolkien FNGs: COUNT: 7 Seven set the right intentions for the week. It was very humid. No Mary.

Backblast! Under new management Date: 2026-09-14 AO: Firestarter Q: Roulette , PAX: Bread maker, wildturkey, Roulette, D’ DoctoR, Adobe FNGs: None COUNT: 4 WARMUP: Mosey to the 131 Main parking lot for the standard warm-up with some interesting count numbers THE THANG: Mosey to the fountain in the medical complex, couple rounds of dips, incline 'mericans, split squats with a loop around the building Next location was the rock pile just past the daycare, two rounds of curls, presses and triceps extensions... karaoke and backward jog between rounds Couple of sessions of Mary on our way back to the fountain for round 2, around the World and burn out dips Mosey to the yoga studio steps for wall sit, stair climb, more Mary, balls to the wall, lunge walk and bear crawl... MARY: We found some soft artificial turf to j.lo and big boy... mosey around the building for time ANNOUNCEMENTS: Praise for all the great work going on in the region, leaders stepping up COT: Prayers for Bread maker and his M as they navigate challenging period with the kids