Base Salary – F3 Knoxville

The Jolly Bengali Q

January 7, 2026 BackBlasts

AO: shamrock
Q: Dumpster Dive
PAX: Mermaid, slappy, Base Salary, Honeydew, Eliza, Polly, Baby Boomer, Fabio (Joe Hamilton), Stitch
FNGs: None
COUNT: 10
WARMUP:
SSH
4 burpees
Cherry pickers
Tempo squats
4 burpees
Arm stretches
Walk down merkins
Pickle pointers
Back stretches
Seated leg stretches

THE THANG:
Grab a CMU –
Circuit workout, all in cadence, while listening to culturally significant music of my choosing.

Tempo goblet squats x 10
CMU curl to press until it hurts
See saw lunges x 6 each leg
Bench press
Goblet swings 4 count x 10

Run a lap, do some burpees.

MARY:
N/A
ANNOUNCEMENTS:
Nope
COT: have you cleaned your ears lately? Like, REALLY gotten in there and cleaned them?

Eliza’s 41!

December 12, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Skidmark, Ribbed (Joshua Sagraves), Crawlspace, Drano, Free Fall, Honeydew, Dumpster Dive, Anchorman, Bed Wetter, Stitch, Mermaid, MacGruber, Blindside, Base Salary, slappy, Gringo, Pool Boy, Flower Pot, Lizzy, Slim Reaper
FNGs: None
COUNT: 21
WARMUP: SSH MNC GRADY CORN

THE THANG: GRAB A BLOCK, run to statue retrieve a bday card for Eliza, read it aloud and perform the exercises. Rinse and repeat.

Soundtrack: Boy Band Friday

ANNOUNCEMENTS: none

COT: community is our design. Going it alone sucks.

Ecclesiastes 4:9-12

Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.

4 mile track ruck

August 28, 2025 BackBlasts

AO: shamruck
Q: Eliza
PAX: Mermaid, Dumpster Dive, Baby Boomer, Booster, Fabio (Joe Hamilton), Honeydew, Lizzy, Eliza, Base Salary, Webster, Craps
FNGs: None
COUNT: 11

THE THANG: target is 16 laps in 1 hour. 4 pax succeeded : Eliza, Lizzy, mermaid, craps

COT: Maslows hierarchy of needs: are you meeting the needs of others? F3 helps us fill out need for friendship and sense of connection

No leader

August 1, 2025 BackBlasts

AO: shamruck
Q: Mermaid , Dumpster Dive, Drano, Base Salary
PAX: Dumpster Dive, Drano, Base Salary, Mermaid, Stunner
FNGs: None
COUNT: 5
our fearless AOQ hit snooze because he was soft today. No one took the Q so we formed a plan together. The COT was similar to a previous one about loving others. See Equalizer 7/30

Old Faithful Ruck

May 22, 2025 BackBlasts

AO: shamruck
Q: Flower Pot
PAX: Base Salary, Mermaid, Dumpster Dive, Flower Pot, Mocha, None
FNGs: 1 None
COUNT: 5
THE THANG:
Old Faithful

COT:
>From the excellent sermon Mouthwash delivered Sunday (www.podbean.com/ew/pb-x99x9-18b0705):

Joshua 10:12-14
[12] At that time Joshua spoke to the LORD in the day when the LORD gave the Amorites over to the sons of Israel, and he said in the sight of Israel,

“Sun, stand still at Gibeon,
and moon, in the Valley of Aijalon.”
[13] And the sun stood still, and the moon stopped,
until the nation took vengeance on their enemies.

Is this not written in the Book of Jashar? The sun stopped in the midst of heaven and did not hurry to set for about a whole day. [14] There has been no day like it before or since, when the LORD heeded the voice of a man, for the LORD fought for Israel.

How big is your God? As for the God of the Bible: “He’s got the whole world in his hands.”