Ribbed – F3 Knoxville

Was 311 That Popular?

March 11, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Stripped, Smithers, Ribbed, Bookman
FNGs: None
COUNT: 4
WARMUP:
Fellowship Mosey:tm: to Smokehouse

THE THANG:
6 dice on the outside
OH Marches
Chest Presses
Swings
Calf Raises
Curls
Squats

In the middle do 3 burpees and move to the station of choice with your CMU. Roll dice, double that number and that’s your rep count. Move back to middle, do burpees, and go to different station. Repeat until time.

MARY:
Stretching

ANNOUNCEMENTS:
New Slack app for Q signups and blasts on 3/21
Haw Ridge 3/27- sign ups available now!

COT:
en.wikipedia.org/wiki/Henry_the_Hexapus was discovered in 2008. Never knew he was different. Just went with the flow. Couldn’t control his destiny. It was determined for him. Just like us.

New Cameos Daily

December 13, 2024 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Bookman, Stripped, Ribbed, Swimmies (Nathan Chesney), Cheney
FNGs: None
COUNT: 5
WARMUP: mosey’d to flagpole, did some lbacs, rockettes, twisties, and SSHs

THE THANG:
Lap full effort, 20 merkins, 30 squats, 20 mountain climbers. Repeat once

2 laps, half effort, 30 sec plank, 15 lunges each leg, 10 burpees

200m sprint, slowsy to flagpole, 50 SSHs, 30 dips, 40 squats

200m sprint, 10 merkins, 15 bbs, 15 iron mikes

MARY: stretching it out

ANNOUNCEMENTS:

Coffeteria 12/23/24
Cofeeteria/bourbonteria 12/27/24
Service Opportunities- check Slack channel
F3 Smokies convergence 1/4/25
Triple hot toddy Q 1/11/25
Emergency contact sheet to be attached to AO channel shortly- voluntary

F3 in the Nude this coming summer

Gaetz and Snookie have Cameos if you’re looking for a good, quirky Christmas gift for a loved one.

COT: make sure to rest your mind, body, and spirit

Weather App Letdown Tabata

December 11, 2024 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Ribbed, Stripped, Cheney, Snowbird, Bookman, Smithers
FNGs: None
COUNT: 6
WARMUP: Tempo Merkins, Grady Corns, SSH

THE THANG: Tabata

Calf raises
Merkins
Squats
Plank Jacks
Reverse Lunges
Shoulder Presses
Step ups

MARY: Stretching with Cheney

ANNOUNCEMENTS: F3 Smokies convergence

COT: It’s a stressful time of year, prioritize so you don’t get overwhelmed

Thirty-six

December 2, 2024 BackBlasts

AO: the-equalizer
Q: Snowbird
PAX: Stripped, Ice Cold, Madoff, Cheney, mouthwash (Mike), Ribbed, Headgear
FNGs: None
COUNT: 8
WARMUP: SSH, Arm Circles, Grady Corns, Squats, Merkins

THE THANG: 12 of Diamonds (12 reps plus 36 sec hold 3x around the path)

Merkins + planks
Jump squats + chair sits
Flutter kicks (36x) + hollow body/boats
CDDs + planche planks
Side crunch (18 per side) + side plank (18 sec per side)

MARY: no time

ANNOUNCEMENTS: na

COT: Gal 5:25 “If we live by the Spirit, let us keep in step with the Spirit.”

Around the World

November 22, 2024 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Ice Cold, Ribbed, Stripped, mouthwash (Mike), Madoff, Bookman, Cheney
FNGs: None
COUNT: 8
WARMUP: SSH, Rockettes, LBACs, Cherry Pickers – Yeah, I’m vanilla

THE THANG:
6 stations around the world on both halves of the bball court. 6 M.O.T. to get to stations

Stations with CMUs:
Bent Over Rows, Blockees, American Hammers, Curls, Chest Presses, Squats

M.O.T.
Bear Crawl, Crawl Bear, Super Marios, Crab Walk Forward, Crab Walk Backward, Fellowship Mosey

–> Crab Walks turned to Lunges

Cold felt invigorating, still sore from Wedensday, good laughs

MARY: Each PAX got to choose 1 round. Finished up with Stargazers as Q had to grab the word from his vehicle.

ANNOUNCEMENTS: F3 RoCo Convergence in Dec

COT:

Marcus Aurelius -> Meditations, Translation by Gregory Hays

Book 7 Verse 22:

“To feel affection for people even when they make mistakes is uniquely human. You can do it, if you simple recognize: that they’re human too, that they act out of ignorance, against their will, and that you’ll both be dead before long. And, above all, that they haven’t really hurt you. They haven’t diminished your ability to choose.”