Aladdin – Page 4 – F3 Knoxville

Frigid Five

February 2, 2026 BackBlasts

AO: the-farm
Q: Pew-pew
PAX: Aladdin, Choir Boy, Einstein, Magnum
FNGs: None
COUNT: 5
WARMUP: Usual

THE THANG:
125 curls
125 OH press
125 big boys
125 lunges
125 incline merkins
125 calf raises
125 dips
125 Freddie mercury
50 shoulder taps
30 American hammers (4 count)

MARY: none

ANNOUNCEMENTS: none

COT:“For the husband is the head of the wife even as Christ is the head of the church, his body, and is himself its Savior… Husbands, love your wives, as Christ loved the church and gave himself up for her.”
Ephesians 5:23, 25 (ESV)
God has entrusted us with a high calling: to lead our families with the same sacrificial love that Christ showed the church. This isn’t about power or control—it’s about humble, servant-hearted leadership. True faith isn’t just something you believe; it’s something you live out daily in your home.
Your family watches how you handle pressure, how you treat your wife, and how you turn to God when life gets tough. When you prioritize time in God’s Word, pray over your household, and model integrity, you’re building a legacy of faith that will outlast you.
Leading in faith means showing up—initiating family prayer, discussing Scripture together, and pointing your wife and children to Jesus even on ordinary days. It’s not always easy in a busy world, but it’s eternally worth it.

dICE Ladder

January 27, 2026 BackBlasts

AO: dogpound
Q: Nixon
PAX: Lightweight, Aladdin, Einstein, Weezer
FNGs: 1 Weezer
COUNT: 5
WARMUP:

Stretch 8 minutes :
Side Straddle Hops x 10
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10

THE THANG:

Run to pull-up bars

Accountability Buddy Pull-ups 3 sets
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed

Run to lower Parking lot

Dice Ladder

One PAX Rolls 2 dice then picks an exercise. The group does those exercise at each lamp post, starting with one and going until the dice number is reached. Then PAXs return to the starting position at the lower parking. Another PAX rolls dice and picks an exercise.

Example: PAX rolls 8, picks merkins, PAX run to the first light post and do 1 merkin, then runs to the second light post and does two merkins etc.…..

MARY: N/A

ANNOUNCEMENTS: Starfish 31st

COT: It was cold today, but you showed up. Help motivate others to brave the cold and other hardships of life.

Rolled the dice

January 26, 2026 BackBlasts

AO: the-farm
Q: Einstein
PAX: Choir Boy, Aladdin, Pew-pew, Magnum, Einstein
FNGs: None
COUNT: 5
WARMUP:
The usual

THE THANG:
Rolled the dice and did the work

MARY:
Bear Crawl Relay

ANNOUNCEMENTS:
Starfish

COT:
2 Timothy 3:16 All Scripture is breathed out by God and profitable for teaching, for reproof, for correction, and for training in righteousness.

The whole Bible, not just what you like, is breathed by God and teaches, corrects and trains us.

Punch Out

January 21, 2026 BackBlasts

AO: the-farm
Q: Choir Boy
PAX: Magnum, Aladdin, Bartman, Choir Boy, Einstein
FNGs: None
COUNT: 5
WARMUP: Briefly

THE THANG: Ruck the Big Loop. Buy in – 4 merkins, 4 squats. 1st lap – 2 merkins, 2 squats at each light pole. Buy out – 4 merkins, 4 squats. Total – 88 merkins, 88 squats. Buy in – 4 CDDs. 2nd lap – 4 CDDs at every other light pole. Buy out – 4 CDDs. Total – 88 CDDs.

MARY: Lap around the basketball court

ANNOUNCEMENTS: F3 Knox Exile/Amputation/Schism on 1/31. Bring a CMU for construction of the new Berlin Wall.

COT: Treasure your time with your parents while you have them.

Happy New Year

January 1, 2026 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Mayberry, Charger, Ribbed (Joshua Sagraves), Aladdin, Monstar, Bartman, Gibbler
FNGs: None
COUNT: 8
WARMUP:
A bit
THE THANG:
Murderball/handball in the Thunderdome
MARY:
No time
ANNOUNCEMENTS:
Starfish 1/31 @ Asylum
COT: Carry God with you into the New Uear