Anchorman – Page 11 – F3 Knoxville

Shamrock-Crescendo

April 23, 2025 BackBlasts

AO: shamrock
Q: Anchorman
PAX: Lizzy, Crawlspace, slappy, Waxjob, Mermaid, Anchorman, Dumpster Dive (Brad Burnette), Flower Pot, Honeydew, Stitch
FNGs: None
COUNT: 10
WARMUP:
Tie fighters
Run in circle, butt kick, high knees
Cherry pickers
Neck roll
Cobra / Down Dog
Pickle pointers

THE THANG:
Abs / Arms / Legs

25 – LBC single
25 – chest press
25 – CMU squats

50- LBC single
50 – chest press
50 – CMU squats

25 – windshield wipers
25 – tricep dips
25 – CMU Toe Merkins

50 – windshield wipers
50 – tricep dips
50 – CMU Toe Merkins

25 – Slow Freddie’s
25 – Curl presses
25 – Speed Skaters single ct

50 – Flutter Kicks
25 – Curl presses
50 – Speed Skaters single ct

Mosey to practice field and run suicides with a buddy to help push each other. Must stay together. We did every 10 yard line.

MARY:
Dealer’s choice

ANNOUNCEMENTS:
Pray for Lizzy’s stepdad Ralph who is battling stage 4 cancer.

COT:

Psalm 107

Thus is a great chapter to study. It shows the progression of the human race and how followers of God will fall into sin or go through a hard season in life, cry out to God, he listens and reacts. Then we should follow up with praise and worship even when the outcome is not according to our will.

I challenge you to read the whole chapter and spend time asking God to reveal moments in your past or present that he wants you to reflect on. Write it out. Tell him how dark and hard it was. Document where you heard or felt God’s presence in that even if it was 20 years later when you felt redeemed by God.

Spring Cleanin’

April 21, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: slappy, Mermaid, Stitch, Waxjob, Honeydew, Crawlspace, Lizzy, Anchorman, Dumpster Dive, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 10
WARMUP:
– mountain climbers
– down dog
– Up dog
– Calf stretch
– Runner stretch
– Extra wide merkins
– Baby arm circles
– Hallelujahs

THE THANG:

The CMU pile looks terrible. Besides the fact that all of our good coupons have been pinched, a big rubble pile has developed. It was time to clean up the house a bit and take stock of our supply.

So today we picked up as many of the broken pieces carried them to and dropped them in my trailer then did an exercise listed on a card. Repeat till all of the debris was cleared and the trailer was full. We then organized the CMUs. These are the exercises.

10 shoulder taps
10 squats
10 extra wide merkins
10 SSH
10 Big Boys
10 Diamond Merks
10 Flutters
10 Iron Mikes
10 mountain climbers
1 burpee

After clean up was over we ran to the pull up bar. We worked on slow pull downs. Start at the top and slowly drop taking about 10 secs each time. Do it about 3x. While waiting hold plank or alternate between 15 merkins and 15 squats.

Finally we ended up at the playground for a mini obstacle course. Start at the bench and do 15 dips, go down the slide, do 3 burpees, go to swings and do 15 reverse rows, then do 15 chuck Norris merkins, and finally mosey across the bridge and back around to the bench where we started. We did this 3x. Held plan for the 6.

MARY:
Nope

ANNOUNCEMENTS:
FORG3 ascent is this weekend

COFFATERIA:
Went to Dunkin after for liars corner. Eliza joined us. It was fantastic.

COT:
I hope everyone had a great Easter weekend. I hope you all have taken a moment to ponder the mystery. Did you ever wonder if Easter wasn’t real? Maybe it is all fake? We can certainly say that the course of Western History was changed for the good because of the events around Easter. Something did happen. But really the point of Easter is that God brings the dead to life. It’s a revolutionary concept that if we believe our lives cannot be the same. The living don’t act like dead things. That’s just not logical. If alive, why act like a corpse?

So do you think Easter happened? Do you live like it did?

Back up plans in the rain

April 17, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Waxjob, Crawlspace, Anchorman, Eliza, Stitch, Squatter, Toretto
FNGs: None
COUNT: 8
WARMUP:

THE THANG:
It was raining so we sheltered at the church entrance. We did a Dora style workout. One partner did flipped back and forth between two exercises doing 10 at a time while the other partner took a lap around the covered areas. We listened to the pirates of the Caribbean soundtrack in anticipation of Escape from Hawaii Ridge.

MARY:

ANNOUNCEMENTS:
Do your backblast!

COT:
We contemplated the verse affixed to the statue at the front of the school…

““Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.””
‭‭Matthew‬ ‭11‬:‭28‬-‭30‬ ‭NIV‬‬
bible.com/bible/111/mat.11.28-29.NIV

Hump day

March 26, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Lizzy, Mermaid, slappy, Dumpster Dive, LeBling, Skidmark, Waxjob, Anchorman, Eliza, Crawlspace
FNGs: None
COUNT: 10
WARMUP: Good Mornings, reach for the sky, SSH, Moroccan night clubs, hillbilly walkers, cherry pickers

THE THANG: Carry CMU to the practice field and leave it.

Line up on end zone.

Round 1. MOT: lunge walk

10: 10 merkins
20: 20 merkins and 20 Mtn Climbers
30: 30 mtn climbers and 30 hammers
40: 40 hammers and 40 flutters
50: 50 flutters and 50 Hello Dolly
Run to the end zone and do 2 burpees

Round 2: MOT: Bear crawl

10: 10 big boys
20: 20 big boys and 20 Freddie mercury
30: 30 Freddie mercury and 30 hillbillys
40: 40 hillbillys and 40 squats
50: 50 squats and 50 SSH
Run to end zone and 2 burpees

60 lb bag toss competition: anchorman beat 5 yards.

Carry CMU back and do 25 curls, oh press, windshield wipers and bench press. 10 sit-ups with CMU

MARY: plank

ANNOUNCEMENTS: EFHR

COT: what’s Gods plan for your life?
Bonus: be an organ donor.

“From Mellow to Jello” – Crawlspace

March 3, 2025 BackBlasts

AO: shamrock
Q: Anchorman
PAX: Crawlspace, slappy, Stitch, Skidmark, Squatter, Honeydew, Anchorman
FNGs: None
COUNT: 7
WARMUP:
Run in Circles

Baby Arm Circles forward then backwards (IC) 4 CT x 10 each

Side Straddle hop (IC) 4 CT x 15

Cherry Pickers 5

Twinkle Toes (IC) 4 CT x 10

THE THANG:
Mosey around to another parking lot
Spread Out in AO Parking lot
There are 12 parking space lines
Line 1 – 25 Merkins
Line 2 – 25 Big Boys
Line 3 – 25 Squats
Start over at line 4.
We will end up at 100 reps per exercise.
Mosey to rock pile
Pick up 2 small rocks
Baby Arm Circles forward then backwards (IC) 4 CT with rocks X10
Butterfly with rock
American Hammers with rocks
Repeat
Mosey to Weigel’s Hill
Bear Crawl or Lunge to the top.
At the top we all do Monkey Humpers 4ctX10

MARY: We did about 8 minutes of dealer’s choice mary

ANNOUNCEMENTS: Haw Ridge – be there

COT:
“God must do everything for us. Our part is to yield and trust.”

“O God, I have tasted Thy goodness, and it has both satisfied me and made me thirsty for more. I am painfully conscious of my need for further grace. I am ashamed of my lack of desire. O God, the Triune God, I want to want Thee; I long to be filled with longing; I thirst to be made more thirsty still. Show me Thy glory, I pray Thee, so that I may know Thee indeed. Begin in mercy a new work of love within me. Say to my soul, ‘Rise up my love, my fair one, and come away.’ Then give me grace to rise and follow Thee up from this misty lowland where I have wandered so long.” – A.W. Tozer