Equalizer – Page 3 – F3 Knoxville

Dad took the T-bird away

February 13, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Smithers, Ribbed (Joshua Sagraves), FixerUpper, Bookman, Swimmies (Nathan Chesney), Shotgun, Mouthwash, @spellcheck
FNGs: None
COUNT: 8
WARMUP: SSHs, lbacs, Moroccan night clubs

THE THANG:
Mosey around track
Stretching
Lines
Merkins, LBCs, Squats (15,30,15)
Lines Bernies
CDDs, Dead Bugs, Flamingos (15,10,10)
Gassers (5 laps)
Hand Release Merkins, Imperial Walkers, Side Squats (15,10,10)
Mosey around Track
Super Marios (2x)
Merkins, LBCs, Squats (15,30,15)
Bear Crawl/Crawl Bear half court (2x)
Wide-arm merkins, suitcase crunches, lunges (10,15,10)
Side shuffle full court (2x)
Wall sit, wall sit, wall sit

MARY: stretching

ANNOUNCEMENTS: Rocky top rambler, haw ridge!

COT: improve on improving

Bodyweight Blast

February 11, 2026 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Cheney, Snowbird, Stripped, Ribbed (Joshua Sagraves), Yeah-Yeah
FNGs: None
COUNT: 6
WARMUP:
Walk to Splashpad

THE THANG:
Tabata 8 rounds 20 sec work 10 sec rest
1. Cherry Pickers and Single Leg Raises
2. Wall Walks to Handstand Hold
3. Plyo Merkin
4. Calf Raises
5. Eccentric Step Ups
6. Half Burpees
7. Squat to Bench
8. Lunge and Walk back to AO

MARY:
Knoxville Cherry Pickers and Plank

ANNOUNCEMENTS: none

COT: Spend time with your wife.

3 HCs were not harmed during the making of this workout

February 9, 2026 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Snitch (Cory Beilharz ), Snowbird, Cheney, Ribbed (Joshua Sagraves), Stripped, Headgear, Smithers
FNGs: None
COUNT: 7
See the preblast…

Congrats to Smithers for winning The Equalizer 4000. He has won the first place trophy and the next available Q spot.

COT: A little friendly competition every once in a while can help push you further.

Quarter pounder

February 6, 2026 BackBlasts

AO: the-equalizer
Q: Mouthwash
PAX: Madoff, Cheney, Stripped, Bookman, Mouthwash
FNGs: None
COUNT: 5
WARMUP: ssh, rockettes, tempo merkins, etc…

THE THANG:

Bathhouse for some sets of pull-ups and v-ups

Double quarter pounder
– 25 merkins
– 50 squats
– 75 mountain climbers
– 100 SSH

Some more pull-ups and v-ups

MARY:

Cold yoga

ANNOUNCEMENTS:

COT:

Exodus 2:23-25
God Hears Israel’s Groaning
[23] During those many days the king of Egypt died, and the people of Israel groaned because of their slavery and cried out for help. Their cry for rescue from slavery came up to God. [24] And God heard their groaning, and God remembered his covenant with Abraham, with Isaac, and with Jacob. [25] God saw the people of Israel—and God knew.

Let It Be

January 30, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Smithers, Snowbird, Bookman
FNGs: None
COUNT: 3
WARMUP: SSHs, Cherry Pickers, moseying to the smokehouse

THE THANG:

With CMUs where applicable

7 exercises
7 reps each
7 rounds

(7/7)
Thrusters
Deadlifts
Swings
WW3 sit ups
Curls
Merkins
American Hammers

(3/7)
Lunges (7 each leg)
Chest presses
Bent over rows
Calf Raises
Rifle Carry High Knee Marches
Light Rails
Burpees

MARY: no time

ANNOUNCEMENTS: convergence tomorrow

COT: Let It Be even though we listened to Abbey Road