Anchorman – F3 Knoxville

Spring Break Soiree

March 9, 2026 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Mermaid, Honeydew, Stitch, Anchorman, Frickin Zamboni
FNGs: None
COUNT: 5
WARMUP:
SSH
Cherry Pickers
Arm Stretching
Willie Mays Hayes
Quad Stretching
THE THANG:
Station 1 – Cinderblock Strength Circuit
3 Rounds
20 reps each exercise
1 lap after each round
Exercises (20 reps each):
– Thrusters only 10 each rd
– Bench Press
– Curls
– Overhead Press
– Deadlift
Complete all five movements (100 reps total), then run one lap. Repeat for three total rounds.
Station 2 – Leg Grinder
3 Rounds
Modified lap after each round
Each round:
– 60-second Wall Sit
– 20 Walking Lunges (10 each leg)
– 20 Elevated Heel Squats
– 20 Split Squats (10 Each leg)
Modified Lap (quad burner lap):
– 20 Low Partial Squats (stay in the bottom half, do not fully extend)
– Duck Walk Backward while staying low (set distance or across parking lot)
– 20 Low Partial Squats
– Duck Walk Forward back to the station
Stay low the entire time. No standing tall between movements.
Repeat full sequence for three total rounds.
Station 3 – Dips & Merkins 11’s
– 10 Dips / 1 Merkin
– 9 Dips / 2 Merkins
– 8 Dips / 3 Merkins
– 7 Dips / 4 Merkins
– 6 Dips / 5 Merkins
– 5 Dips / 6 Merkins
– 4 Dips / 7 Merkins
– 3 Dips / 8 Merkins
– 2 Dips / 9 Merkins
– 1 Dip / 10 Merkins
Complete all rounds down the ladder.
MARY:
Tempo LBCS
Jane Fondas 3 variations both sides until time expires
ANNOUNCEMENTS:

COT:

The Jester
f3nation.com/jester

HMNISFFTEAITMSFASFD

March 6, 2026 BackBlasts

AO: shamrock
Q: Eliza
PAX: MacGruber, Polly, Crawlspace, Fabio (Joe Hamilton), Mic Drop(Sam), Eliza, Anchorman, Jared mayberry, Goat Rider
FNGs: None
COUNT: 9
WARMUP: Cherry picker, side straddle hops, Grady corn, Moroccan night club

THE THANG: tabata 30 seconds on 10 seconds rest

– run to pillar and back
– Bench press
– Shoulder tap
– OH press
– Hello dolly
– Tricep extension
– Plank jacks
– LBC
– CMU swings
– Flutter kicks
– Curls
– Merkins
– Squats
– Freddy mercury
– Alternating rows
– Heels2heaven
– Blockers
– Big boys

MARY: built in

ANNOUNCEMENTS: Escape from Haw Ridge

COT: generosity and selfishness can be displayed in your actions and how you treat others. what does generosity look like to you? Where can you start? Where can you improve?

Placeholder for Lizzy

February 25, 2026 BackBlasts

AO: shamrock
Q: Lizzy
PAX: Booster, Flower Pot, slappy, Free Fall, Eliza, Mermaid, Drano, Otis, Natty, Unibráu (Nick Robinson), Mountain Ice, Spellcheck, Honeydew, Anchorman, Stitch, DoorKicker (Jud), Squatter, Dumpster Dive, Shotgun
FNGs: None
COUNT: 22
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Never miss a Monday

February 24, 2026 BackBlasts

AO: shamrock
Q: Eliza
PAX: Mermaid, Dumpster Dive, Honeydew, slappy, Drano, Anchorman, Stitch, Baby Boomer
FNGs: None
COUNT: 9
WARMUP: SSH, Baby Arm Circles, MNC, Grady Corn, cherry pickers, stretch

THE THANG: first thing was run to the bleachers for one pass through

2nd to Jesus statue: 10 step ups, dips, durkins, sit ups. Repeat

3rd to the blocks.

Overhead press, curls (one arm and two arm), swings, bench press, rows, blockees. Laps in between.

MARY: various PAX led Mary

ANNOUNCEMENTS: EFHR

COT: Talk to people when you’re feeling anxious or depressed. No matter how small. Get the things that are keeping you awake off your chest.

Rain, Wind and Fire

February 20, 2026 BackBlasts

AO: shamrock
Q: Stitch
PAX: Mermaid, Crawlspace, Drano, Polly, Anchorman, Eliza, slappy, Squatter, MacGruber, Goat Rider
FNGs: 1 Goat Rider
COUNT: 11
WARMUP:
Run in place
Butt Kickers
High Knees
Jump Rope
Grady Corns
Imperial Walkers
Cherry Pickers
Tempo Merkins

THE THANG:
Drew exercise cards from the F3 deck and rolled the dice for reps. Worked in at least a mile of running.

ANNOUNCEMENTS:
EHR is coming – March 27th. Make your plans now!
Prayers up for the family of Wes Rucker, those travelling, and those not present this morning.

COT:
Shared a story from my childhood, an influence I had as a young boy. My grandmother’s husband (Floyd – not my grandfather) grew up a roughneck and experienced much brokenness, into his adult years. He ultimately came to faith in Christ via an old friend from high school, John “The Bull” Bramlett (look him up). John was an All American baseball and football player, known as the “Meanest Man in Football”. He went on to play for the Miami Dolphins and New England Patriots. He also had his troubles as an abuser of drugs, alcohol, women, etc.

John also gave his life to Christ in his later years and became a lay evangelist in Memphis, TN, sharing the gospel. Another neat side note is that he and Floyd lived in the same neighborhood and were also friends with Elvis Presley. Floyd once shared a photo of him and John, with Elvis, from their younger years (before Elvis became famous).

Floyd was always sharing Jesus with me and made it clear that by putting my faith in him, I would be saved and have eternal life with Him. Will remember his words and also watching Billy Graham preach on TV with him.

God works things out in ways we never see coming and never can always figure out. “Oh, the depth of the riches and wisdom and knowledge of God! How unsearchable are his judgments and how inscrutable his ways! “For who has known the mind of the Lord, or who has been his counselor?” “Or who has given a gift to him that he might be repaid?” For from him and through him and to him are all things. To him be glory forever. Amen.”
‭‭Romans‬ ‭11‬:‭33‬-‭36‬ ‭ESV‬‬