Anchorman – Page 2 – F3 Knoxville

Push Pull or Drag

February 9, 2026 BackBlasts

AO: shamrock
Q: Anchorman
PAX: Stitch, Mermaid, Pool Boy, slappy, Anchorman, Crawlspace, Drano, Honeydew
FNGs: None
COUNT: 8
WARMUP:
The parking lot was trashed from the weekend so we ran to retrieve the trash bins and did a 4 minute cleanup.

The Thing
We carried the CMUs up to the track to stack 4 on each sled.
We did a quick warmup.
Broke into 2 teams. While we cheered on the guys doing the work we did a mix of stretches and exercises.
Round 1: Push from one goal to the other, then pull it back. Probably 40 yards each way.
Mosey recovery
Round 2: Push it down push it back.
Mosey
Round 3: Relay push
Mosey
Round 4: remove 2 blocks and push then pull.

MARY: Dealers choice.

ANNOUNCEMENTS:

COT:

A: Get your annual physical.
B: I was really impressed with the hard work that the defense performed at the Super Bowl. I was the scrappy defender in soccer and basketball in HS. This was a reminder to me about how everyone has a part to play and we all need to cheer for our teammates when they are out there doing the work. Your teammates being: F3 bros, family, coworkers and friends.

SEAHAWKS!

February 6, 2026 BackBlasts

AO: shamrock
Q: Stitch
PAX: slappy, Crawlspace, MacGruber, Squatter, Mermaid, Drano, Anchorman, Eliza, Polly, Honeydew
FNGs: None
COUNT: 11
WARMUP:
Run in place
Butt Kickers
High Knees
Jump Rope
Grady Corns
Hallelujahs
Michael Phelps
Hairy Rockettes
SSH

THE THANG:
Mosey to the Football Field for one lap (Fellowship Mosey) around the track
2nd lap with 5 Burpees at each turn on the track (4)
3rd lap with 10 Merkins at each turn (4)
4th lap with 15 Squats at each turn (4)
5th Lap with 20 (2CT) Freddy’s at each turn (4)

Ultimate football at the Baseball field parking lot until time

Seahawks beat Patriots 5-4

COT:
Continuing with the theme of reflecting what you believe. There should be a direct correlation between your Faith and what you Practice / What you believe vs how you behave.

In the short book of Titus, Paul is teaching his coworker about ministry leadership but I think these words can also apply to us today, as it relates to being a follower of Jesus or even a member of F3. Both groups are called to be different from the world around us.

“For an overseer, as God’s steward, must be above reproach. He must not be arrogant or quick-tempered or a drunkard or violent or greedy for gain, but hospitable, a lover of good, self-controlled, upright, holy, and disciplined.”
‭‭Titus‬ ‭1‬:‭7‬-‭8‬ ‭ESV‬‬

He then goes on to talk about teaching sound doctrine, which for us is also the mark of a good leader. Truth grounded in something bigger than us. And, as only truth can be, grounded in God’s word…

“Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity, and sound speech that cannot be condemned, so that an opponent may be put to shame, having nothing evil to say about us.”
‭‭Titus‬ ‭2‬:‭7‬-‭8‬ ‭ESV‬

As you leave here today, be mindful, curious, thoughtful, compassionate, forgiving. Be a blessing and not a headache today.

Ain’t no title to this

February 4, 2026 BackBlasts

AO: shamrock
Q: Dumpster Dive
PAX: Anchorman, Drano, Eliza, Free Fall, slappy, Lizzy, Mermaid, Polly, Pool Boy, Squatter
FNGs: None
COUNT: 11
WARMUP:
SSH
Cherry :cherries: pickers
Tempo squats
Baby arm circles
Inch worms
Stretch the legs
Arm stretches

THE THANG:
Grab CMU – everything in cadence
Curl to overhead press
Seesaw lunges
CMU around the world
Single leg rows
CMU flutter kicks
Goblet squats
Triceps extension

Run a lap or work up to sprints
MARY:
N/A
ANNOUNCEMENTS:

COT:
I’m reading Matthew. I’m trying to be patient with people. I might need to find a new church. I love you guys – not in a gay way though. Although there’s nothing wrong with that if you’re into that sort of thing. Free Fall says he’s gonna try trans men to see if dating a guy with girl parts is better than dating a girl with girl parts. So we pray for his journey. It’s not totally gay, just sorta gay.

Very Cold

February 2, 2026 BackBlasts

AO: shamrock
Q: Squatter
PAX: Stitch, Anchorman, Mermaid, Pool Boy, Honeydew, Squatter
FNGs: None
COUNT: 6
Warm up PARKING LOT
Side straddle hops
Grady corns
Little baby circles
Moroccan night clubs
Cherry pickers

THE THANG:
Arms CMU AREA
4 exercises of 20
Over head press
Tricep
Curls
Lawn mowers
Legs
Calf Raises
Single leg sweep Left
Single leg sweep right leg
Squat
Hold squat
Single leg stationary lunge left
Single leg stationary lunge right
Pelvic thrusts (pickle pointers) single leg
Pickle pointer single leg.
Jump squat
Single leg dead lift left
Single leg dead lift right
Split squat left
Split squat right
Wall sit
Dora
100 merkins
150 dips
200 LBC

Slowzi to parking lot squatting at each shamrock

ANNOUNCEMENTS:

COT:
John 15:1-5. Abiding in Jesus

A Chilly Tabata

January 30, 2026 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Squatter, Crawlspace, Stitch, Dumpster Dive, Anchorman, Eliza, Baby Boomer, slappy, Mermaid, MacGruber, Lizzy, FixerUpper
FNGs: None
COUNT: 12
WARMUP:
SSH * 50
Cherry Pickers *3
Baby Arm Circles forward & Backward * 15
THE THANG:
Mosey to Jesus (not a bad thing)
Pair up into 6 groups of two
Timer for 50 seconds, with a 10 second timer to rotate
Exercises at each location were as follows:
Merkins
Squats
Dips
Lunges
Wall Squats
Big Boy Sit ups or Little Baby Crunches
Mosey back to the flag

MARY:
Tempo LBC’s
Pickle Pointers and single leg pointers
ANNOUNCEMENTS:
The Convergence is a go even with a snow forecast, bundle up and drive safely
COT:
I shared a story about an old friend, Blake, of which you can read the article here. It would be nice to have friends like this, so be a good friend.

www.chattanoogan.com/2003/2/19/32776/Blind-Deer-Hunter-Sees-the-Light.aspx