Abort (Jeremy Loftis) – F3 Knoxville

2/21/26 Workout

February 21, 2026 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, Drive-thru (Mikel Towe), Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 5
WARMUP:
the usual
THE THANG:
3 rounds at the stairs.

1. 20squats, 15 merkins
2. 20 lunges, 20 mc (4 count)
3. 10 burpees, 15 plank jacks

Mosey Henley St Bridge parking lot

5 minute shoulders
Alternating Slicer
Bent Face Pull
Close-Grip Overhead Press
Alternating Side Raise
Close-Grip Front Raise
60 sec each

5 minute leg
Goblet Squat
Reverse Lunge
Pulses
Bulgarian Split Squat
Close to Wide Squat Jump
60 seconds each

Gay St. Bridge
Walking Lunge, 10 squats at lamp post or 10 merkins at lamp post
4 rounds

Bridge Sprint Ladder
Sprint to first lamp post → 5 burpees
Back to start → 5 squats
Sprint to 2nd post → 5 burpees
Back → 5 squats
Keep adding lamp posts for 5 minutes AMRAP

MARY:

ANNOUNCEMENTS:

COT:

Kraken at the Big Ball

February 19, 2026 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Abort (Jeremy Loftis), Wedding Singer, Postman (Scott Colby), vanilla, G-6 (Rick Kuhlman)
FNGs: None
COUNT: 6
WARMUP:
The usual
Bring Sally Up

THE THANG:
1) suicides: increasing merkins at each cone
2) wall sits with 60 overhead claps
3) bear crawl/crawl bear width of lot
4) 20 incline merkins, merkins , and decline merkins
5) 20 kettlebell swings and 20 OHP
6) 20 Lion Kings
7) 10 blockees
8) 10 Flutters, BBS, Am Ham, LBC, Hello Dolly, V Ups

Run lap between sets
Burpee timer every minute

Moved to L&N for abs and stairs to escape the rain

MARY:
4-2-2 merkins

ANNOUNCEMENTS:

COT:
Preach the gospel to yourself daily

1/15 running in the fort

January 15, 2026 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Abort (Jeremy Loftis), Frizzles, G-6 (Rick Kuhlman), Huffy (Ken Hill), Natty, Passport (Ryan Matthews), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 9
WARMUP:

THE THANG: Runs up hills in the fort and at the top:
-20 Merkins
-20 Squats
-5 burpees.

Repeat on different hills in the fort.

Oh, Fitness Tree

December 8, 2025 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Abort (Jeremy Loftis), G-6 (Rick Kuhlman), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

Oh Fitness Tree Workout

50-T Merkins
40-T Merkins—American Hammers
30-Lunges—T Merkins—American Hammers
20-Lunges—T Merkins—American Hammers—Jump Squats
10-Burpees—Lunges—T Merkins—American Hammers—Jump Squats
Lap

——————————-

Little Drummer Boy (Bob Seger) – Seal Claps go for the whole song but switch between normal and overhead seal claps on every “pa-rum-pa-pum-pum. Stay on the beat!

Jingle Bell Rock (Bobby Helms) – Squat Hold stay in an Al Gore and then come up and squat when you hear “jingle bell”.

Rockin’ Around The Christmas Tree (Brenda Lee) – Hold plank and go around the circle each doing 10 Merkins. Keep going until the song is over.

Up on the Housetop (Pentatonix)- Box cutters the whole song.

MARY:

ANNOUNCEMENTS:

COT:

Longest Mile – Thanksgiving ’25 edition

November 27, 2025 BackBlasts

AO: bigball
Q: Swanson
PAX: Magic Mic (Jarrett Woodall), Passport (Ryan Matthews), Abort (Jeremy Loftis), Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Doubtfire (Nick Bond), Butt Buster, Red Card, Guardrail, _________
FNGs: None
COUNT: 11
WARMUP:
SSH – 15
Baby arm circles – 10
Hill Billies – 10
Rockettes – 10
Squat & reach – 10

THE THANG:
Longest mile

Inchworm merkins or Peter Parker Merkins/25
– 100m run
Bobby Hurly’s or Bonnie Blair’s/25
– 100m run
LCRC or Triple V-Up/25
– 100m run
8 Ct Body Builder or Deconstructed Burpee/25
– 100m run

Rinse & Repeat x3

Wild Card – Flip or Keep, if you flip, the new exercise stays unless all agree and pay a penalty:
– 1 – 100 SSH
– 2 – 100 LBC
– 3 – 100 Squats
– 4 – 100 OH Claps
– 5 – 100 Plank Jacks
– 6 – 100 Plank Shoulder Taps

MARY: no time

ANNOUNCEMENTS: none

COT:
Imagine yourself as a living house. God comes in to rebuild that house. At first, perhaps, you can understand what He is doing. He is getting the drains right and stopping the leaks in the roof and so on; you knew that those jobs needed doing and so you are not surprised. But presently He starts knocking the house about in a way that hurts abominably and does not seem to make any sense. What on earth is He up to? The explanation is that He is building quite a different house from the one you thought of – throwing out a new wing here, putting on an extra floor there, running up towers, making courtyards. You thought you were being made into a decent little cottage: but He is building a palace. He intends to come and live in it Himself.
C.S. Lewis, Mere Christianity