F3 Knoxville

Author: BackBlasts

Go for 30 seconds…

AO: brickyard
Q: Spellcheck
PAX: Biohazard (Jay Shepherd), Natty, Herbie, Otis, Spellcheck, Gmail, Bail Bonds, Chuck
FNGs: None
COUNT: 8
WARMUP: Yep

THE THANG:
1. CMU Pull Throughs
2. 10 lbs MB – BBS / Am. Ham.
3. 15 lbs MB – Slams
4. 20 lbs MB – Sqt.. Throws
5. 20 lbs SB – Curls / Triceps Ex.
6. 2×18 lbs KB – Swing to Squat Thruster
7. 40 lbs SB – Rows / Lunges
8. CMU (2xWall) – Shoulder Shrugs
9. 60 lbs SB – Squats
10. PVC – Deadlifts to High Pulls
• 30 sec mosey after each set.

MARY:
1. Flutter Kicks
2. Freddie Mercury’s
3. Australian snow angels
4. BBS
5. J Lo‘s

ANNOUNCEMENTS:

COT:
As humans, we will do some crazy things to save our own life or try to sustain it.
As Christians, we do some crazy things to try to save this life we are supposed to be dying too.

“The thief comes only to steal and kill and destroy. I came that they may have life and have it abundantly.”
‭‭John‬ ‭10‬:‭10‬ ‭ESV‬‬

‬‬“As a result, there was a great famine in the city. The siege lasted so long that a donkey’s head sold for eighty pieces of silver, and a cup of dove’s dung sold for five pieces of silver. One day as the king of Israel was walking along the wall of the city, a woman called to him, “Please help me, my Lord the king!” He answered, “If the Lord doesn’t help you, what can I do? I have neither food from the threshing floor nor wine from the press to give you.” But then the king asked, “What is the matter?” She replied, “This woman said to me: ‘Come on, let’s eat your son today, then we will eat my son tomorrow.’ So we cooked my son and ate him. Then the next day I said to her, ‘Kill your son so we can eat him,’ but she has hidden her son.””
‭‭2 Kings‬ ‭6‬:‭25‬-‭29‬ ‭NLT‬‬

1000 Reps

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Matlock (Bill Maddox), Double Wide, Cinco (Scott McGuire), Gibbler, Waffle House (Brady Greene), Cosmo 2, Kentucky, Hands, P3, Bunny, Cat Gut (Mike Davis), F3 Pluto ( Hugh Nystrom), Pac-man, Archie, Hot Tub, Techmo
FNGs: None
COUNT: 16
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

[the-pulpit] Come & See the Stations of the Cross

AO: the-pulpit
Q: Sawdust
PAX: Betty, Rougarou, Voodoo, Ike, Kevin (Miss Piggie), Smoked Pickle, Jim Norris, Leland Robbins (Geiger)
FNGs: None
COUNT: 9
WARMUP:
– SSH (32 in memory of those lost at VT on this date in 2007)
– Stretch
– Tempo Merkins
– Tie-Fighters

THE THANG: This workout was a tour of the grounds with the 14 Stations of the Cross with Scripture, an AMRAP exercise, and taking turns carrying an 80-lb sand bag (in lieu of a cross)
1. Jesus is condemned to death – Peter Parkers
2. Jesus carries the cross – Merkins
3. Jesus falls for the first time – Burpees
4. Jesus meets his Mother – Big Boy Sit-Ups
5. Simon helps Jesus carry his cross – Sumo Squats
6. Veronica wipes the face of Jesus – V-Ups
7. Jesus falls a second time – Burpees
8. Jesus meets the women of Jerusalem – Hello Dolly
9. Jesus falls a third time – Burpees
10. Jesus is stripped of his garments – Froggy Squats
11. Jesus is nailed to the cross – T-Merkins
12. Jesus dies on the cross – Star Gazers
13. Jesus’ body is removed from the cross – Dips
14. Jesus is laid in the tomb – Low Plank

MARY: N/A

ANNOUNCEMENTS:
– Reviewed the worship calendar for this weekend at Grace
– Frozen Head CSAUSP 26-Apr-25
– Hardship Hill 17-May-25

COT: Essentially the whole workout was a BOM, but the final note to reflect on is that it is finished, but the story has not ended. Matthew 28:5-6 And the angel sed to the women, “Do not be afraid: for I know that you are looking for Jesus who has been crucified. He is not here, for He has risen, just as He said. Come [and], see the place where he was lying.”

Goth Equalizer

AO: the-equalizer
Q: Bookman
PAX: Blindside, Cheney, Mouthwash, Madoff, Snowbird, Ribbed (Joshua Sagraves), Stripped, Bookman
FNGs: None
COUNT: 8
WARMUP:
SSHs, Rockettes, LBACs, Cherry Pickers
THE THANG: 20 reps each station
4 stations on 1 half of the tennis courts
2 CMUs -> Deadlifts and Squats
2 sandbags -> Floor Presses and B.O.Rs.
2 CMUS -> Core choices of Leg Lifts holding the CMU, American Hammers, BBS, or Oklahoma Cheerleaders
2 Resistance Bands -> OH Presses or Curls. Mainly avoid getting snapped in the face
Movement between stations is either lunges or bear crawls

MARY: Stretching

ANNOUNCEMENTS: Hardship hill on 5/17

COT: “Perfection is not attainable, but if we chase perfection, we can catch excellence”. Vince Lombardi

…Not only is that from Blindside’s favorite team’s coach, it’s a great way to frame expectations. We need to always get better, no matter what we’re doing, but it gives us something to strive for with realistic goals in the end.

I’m always glad to get out in the gloom. This morning felt lackluster for me. I’m tired, couldn’t get the music to work, and the workout didn’t feel fluid or fulfilling to me. For those that felt the same, I’m sorry. I tried something different today so it was a mental win. Those count just the same. Glad I had some guys out there that were encouraging and we could have some good conversations and jokes.

No one got hurt by the bands either. That’s a bigger win.

Come on out for a Good Friday Mouthwash Q. Been looking forward to it since I saw it on the calendar. You should as well.

Happy 45 to Madoff

AO: dogpound
Q: Madoff
PAX: Nixon, Mayberry, Earmuffs (Dan Studt), Aladdin, Bartman, Einstein, Junk (Sam Yoakum)
FNGs: None
COUNT: 8
WARMUP:
45 SSH
15 Lil Baby Arm Circles + 15 Lil Baby Arm Circles + 15 Grady Corns
THE THANG:
Tabata Style – 45 secs work 20 seconds rest for 5 rounds
1. Iron Mikes
2. Push up to Squat
3. Prisoner squats
4. Dead bugs
5. Mario jumps up the hill and jog back
6. Seated jump

MARY:
1 min of Knoxville Cherry Pickers or Choose your own stretch
ANNOUNCEMENTS:
None
COT: Shared that our unique experiences in our lives make us who we are and give us wisdom for the people God has placed around us. Hoped to encourage everyone to trust their wisdom and experience, keep learning, and keep imparting your uniqueness to your Family, Community, and Friends.