Baby Boomer – F3 Knoxville

[vlshorse] King

March 1, 2026 BackBlasts

AO: vls-dead-horse
Q: Drano
PAX: Mermaid, Scratch-off, Pool Boy, Baby Boomer
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

This week we discussed the King in Q-Source. EXERCISE

Jack LaLanne says, “Exercise is king, nutrition is queen. Put them together and you have a kingdom”

A few quotes from group:

– “if you fail to plan, you plan to fail”
– “You don’t rise to the occasion, you fall to your training”
– “In times of peace, prepare for war”
– “You can’t control your circumstances, but you can control your attitude”

MARY:

ANNOUNCEMENTS:

COT:

A hard workout turned into Ultimate

February 27, 2026 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Lizzy, Pool Boy, MacGruber, Stitch, Squatter, Free Fall, Crawlspace, Baby Boomer, Fabio (Joe Hamilton), Mermaid, Wobble
FNGs: None
COUNT: 11
WARMUP:
SSH, Baby Arm Circles Forward/Backward, Moroccan night clubs, alleluias, cherry pickers
THE THANG:
Station 1 – Cinderblock Strength Circuit
2 Rounds
20 reps each exercise
1 lap after each round
Exercises (20 reps each):
– Thrusters
– 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
2 Rounds
Modified lap after each round
Each round:
– 60-second Wall Sit
– 20 Walking Lunges (10 each leg)
– 20 Elevated Heel Squats
– 20 Calf Raises
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

The lights on the practice field were left “on” so I cut both of the above stations one round short, and scrapped the third station to play some impromptu ultimate frisbee.

MARY:
We did Jane Fonda’s until time expired

ANNOUNCEMENTS:

COT:

Q Source 1.3 the Queen
f3nation.com/queen

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.

Get Right Shamruck Style

February 17, 2026 BackBlasts

AO: shamruck
Q: Mermaid
PAX: Baby Boomer, Fabio (Joe Hamilton), slappy, Polly, Mermaid, Lizzy, Drano
FNGs: None
COUNT: 7
WARMUP:
Nope
THE THANG:
Old Faithful loop through Gulf Park, CAK, and some laps on campus
MARY:
nope
ANNOUNCEMENTS:
nope
COT:
Examples of guardrails where I am successful because of my process. How I make it to F3 consistently and regularly.
An example of where my guardrails are weak and I am unsuccessful in my goals. Eating. I do not have the same prep in my food consumption, therefore I choose the convenient option which is expensive, high calorie, and poor choices. The yield is overweight, and unsuccessful in health goals as well.
f3nation.com/drp

Heavy Commit

February 16, 2026 BackBlasts

AO: shamrock
Q: Baby Boomer
PAX: Drano, Pool Boy, Stitch, Baby Boomer, Honeydew, Mermaid, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 7
WARMUP:
1. Tie fighters
2. Tempo squats jumps
3. Tempo merkins
4. Squatting Grady corns
5. Baseline warmups: high knees, Frankensteins, butt kickers, karaoke

THE THANG:
– Grab CMU head to Jesus statue
– Pick Battle Buddy AMRAP rinse repeat
– Round 1 – alternating farmer carry + wall sit Grady corns
– Round 2 – alternating farmer carry + shoulder taps
– Round 3 – alternating farmer carry + big boys
– Round 4 – cmu dead lifts + run a lap (island 1)
– Round 5 – cmu rifle hold + run a lap (island 2)
– Round 6 – cmu lawn mower + run a lap (island 3)
– Rack the CMUs

MARY:
1. Cherry pickers
2. Willie Mays Hays
3. Runners stretch
4. Shoulder stretches & Michael Phelps
5. Neck rolls

ANNOUNCEMENTS:

COT:
-What does it mean to HC?
-Dealing with disruption
-One year ago tore my Achilles
-Forced to rethink fitness
-Life will bring disruptions
-Where do you go for wisdom?
-“God is our refuge and strength, a very present help in trouble.” Psalm‬ ‭46‬:‭1‬ ‭ESV‬‬