Betty – F3 Knoxville

[the-pulpit] Another visit to Stoneridge

March 11, 2026 BackBlasts

AO: the-pulpit
Q: Ike
PAX: Betty, Voodoo, Jim Norris
FNGs: None
COUNT: 4
WARMUP: Side straddle hops, Cherry pickers, Flutter Kicks, Absolutions

THE THANG: Ran around the campus, Merkins and variations of Merkins and ab exercises (flutter kicks, hello dollies, freddy mercury’s) at stops. Bernied up all slopes, and this included a visit of the Stoneridge subdivision. Then went to the coupons, and as a timer rifle carried a coupon, the remaining did coupon exercises: Curls, Flutter kicks, Bench-press, WWIII sit-ups, Triceps extensions.

MARY: Motivators

ANNOUNCEMENTS: Escape from Haw Ridge

COT: Discussion on the challenges between tradition and life in the movie Fidler on the Roof

[the-pulpit] Hoops

March 4, 2026 BackBlasts

AO: the-pulpit
Q: Voodoo
PAX: Sawdust, Smoked Pickle, Leland Robbins (Geiger), Snitch (Cory Beilharz ), Betty, Ike
FNGs: None
COUNT: 7
WARMUP:
Solid stretching

THE THANG:
Mosey to the bball courts. Started with a modified game of around the world.

Each PAX took a shot. We did a burpee for every miss. Repeated 3x mixing in suicides as the exercise.

Paired off. One team shot while the others did exercises until a layup, free throw and 3 pointer were made.
– T merkins
– Flutter kicks
– Suicides
– Lunges

Moved over to swings for 3 rounds of work

– pull ups
– Plank pull ins
– Fall outs

Added lunges/squats in round 2
Then swing jacks in round 3

MARY:
LBCs

COT:
Have some humility in your plans for the future.

There are two kinds of forecasters: those who don’t know, and those who don’t know they don’t know.”
John Kenneth Galbraith

“Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”
‭‭Proverbs‬ ‭19‬:‭21‬ ‭ESV‬‬

[the-pulpit] 1.5 minute bouts (but really 1:10)

March 2, 2026 BackBlasts

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Betty, Ike, Jim Norris, Sawdust, Voodoo
FNGs: None
COUNT: 6
WARMUP:
20 SSH, cherry pickers, quick stretches
THE THANG:
1:10 minutes each with 20 second rests between of the following:
Merkins, shoulder taps, wine mixers, POW’s Plank jacks, arm circles; forward, side and front 45 degrees, NC dry docks, v-ups, planks; normal, left, inverted, right, Lbc, hellos dolly’s, squats, big boys, Supermans, American hammers, mountain climbers, Peter Parker merkins
MARY:
Lunges and squats for remaining two minutes
ANNOUNCEMENTS:
Haw Ridge signups are open.
COT:
Thoughts and reflections on US actions in Iran

[the-pulpit] 80 Pounds & What Do You Get?…

February 25, 2026 BackBlasts

AO: the-pulpit
Q: Sawdust
PAX: Pull-A-Part, Ike, Voodoo, Leland Robbins (Geiger), Smoked Pickle, Betty, Snitch (Cory Beilharz ), Jim Norris
FNGs: None
COUNT: 9
WARMUP:
– Motivators
– Stretching
– T-Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes (Bunny-style for Pull-A-Part)
– Tie-Fighters
– X-Wings
– 5 Easy :burpee:s

THE THANG:
– Worked our way up Mt. Sinai with exercises at every speed bump and then worked our way back to the field house.
– :cmu:sday with some cardboard that the Q keeps in his vehicle for just such an occasion. We cycled through stations and took turns being the timer going down to the Ram, performing 10 squats with an 80-lbs sandbag, while the PAX stayed at the top of the field house with their :cmu: staying warm with other exercises.
– Stopped by the entrance to the Upper School for some plank ab workouts for the cameras.

MARY:
– No real time for her.

ANNOUNCEMENTS:
– escape-from-haw-ridge

COT:
– “Fortune favors the bold”, but let us seek Heavenly treasures and not earthly ones. Matthew 13:44.

[the-pulpit] Eleven’s

February 23, 2026 BackBlasts

AO: the-pulpit
Q: Ike
PAX: Voodoo, Wilbur, Mic Drop(Sam), Betty, Leland Robbins (Geiger)
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: