Aladdin – Page 7 – F3 Knoxville

www.merkins&squats.com

November 19, 2025 BackBlasts

AO: the-farm
Q: Choir Boy
PAX: Magnum, Aladdin, Bartman, Choir Boy, Einstein, Strike Zone
FNGs: None
COUNT: 6
WARMUP: Yes, and Aladdin did his own.

THE THANG: Weighted Wednesday with 10 wide merkins and 10 wide squats at every other light pole around the Big Loop. If we did it right (questionable), then we did a total of 200 reps of each. We then rucked a lap, did 50 dips, and rucked around the basketball court.

MARY: Plank until time

ANNOUNCEMENTS: None mentioned, but I’m sure that there are some in the encyclopedia de newsletter.

COT: What does integrity mean to you?

Merkin Monday

November 17, 2025 BackBlasts

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

THE THANG:
Four stations: workouts at each location

MARY:
Yes

ANNOUNCEMENTS:

COT:

Partner Work in the Thunderdome

November 11, 2025 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Earmuffs (Dan Studt), Einstein, Nixon, Lizzy, Aladdin
FNGs: None
COUNT: 6
WARMUP:
Yes
THE THANG:
One partner works while the other travels
Farmer carries, rifle carries, super Mario, Bernie, Mosey, lunge.
Merkin, bbs, cdd, Curls, presses, tries
MARY:
Heels taps, box cutters
ANNOUNCEMENTS:
Ruck, hit up Lizzy for info
COT:
Pray for the kids
Be a veteran’s plus one so they can get free food today

Happy Birthday USMC

November 10, 2025 BackBlasts

AO: the-farm
Q: Bartman
PAX: Einstein, Aladdin, Choir Boy, Magnum, Strike Zone, Nixon
FNGs: None
COUNT: 7
WARMUP:

THE THANG:

Modified PFT: 1-ish mile run; 2 min big boys; max pull ups

Recruit depot grinder. 1 min of each, 2 rounds
– burpees
– Merkins
– Squats
– Flutter kicks

MARY:

ANNOUNCEMENTS:

COT:

Happy birthday to the USMC.

John 15:13

CMUday

November 3, 2025 BackBlasts

AO: the-farm
Q: Einstein
PAX: Choir Boy, Bartman, Magnum, Aladdin, Pew-pew, Strike Zone
FNGs: 1 Strike Zone
COUNT: 7
WARMUP:
SSH, arm circles, tempo squat, windmill, tempo merkins, cobra, downward dog, runners stretch.

THE THANG:
CMU Ladder
11 reps, dropping the first exercise after each set. We did…

Uhaul
Blockee
Swings
Imperial Blocker
Dead Lifts
Sumo Squat
Box Cutter
Lawn Mower
Press
Curls

MARY:
Cherry Picker

ANNOUNCEMENTS:
Convergence

COT:
Watch your thoughts, they become words; Watch your words, they become actions; Watch your actions, they become habits; Watch your habits, they become character; Watch your character, for it becomes your destiny.