Betty – Page 2 – F3 Knoxville

[the-pulpit] Knees Over Toes

February 16, 2026 BackBlasts

AO: the-pulpit
Q: Voodoo
PAX: Betty, Sawdust, Jim Norris, Smoked Pickle, Ike, Leland Robbins (Geiger)
FNGs: None
COUNT: 7
WARMUP:
Mosey to top of new hill for stretching

THE THANG:

MS/ES awning (3 Rounds)
– Tibialis (back against wall, heel on ground)
– Copenhagen plank 15 sec hold
– Split squat on bench

Chuck’s Hill (3 rounds)
– Backward walk to speed bump
– 10 T merkins
– Jog to speed bump
– 10 T merks
– Backward walk to gravel lot gate
– Mosey back down hill

Practice Turf (3 rounds)
– Poliquin step down (10 each leg)
– Lap around

MARY:
A few rounds under the US entrance

COT:
A word from AI: Longevity is built one rep at a time. Move well now so you can move always.

[the-pulpit] Coupon donation

February 11, 2026 BackBlasts

AO: the-pulpit
Q: Ike
PAX: Sawdust, Betty, Jim Norris, Leland Robbins (Geiger), Smoked Pickle, Voodoo, Snitch (Cory Beilharz )
FNGs: None
COUNT: 8
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Betty, Ike, Jim Norris, Voodoo, Smoked Pickle
FNGs: None
COUNT: 6
WARMUP:
20 SSH, light stretching
THE THANG:
~1.5 miles with mixed stops for merkins, big boys, Lbc, lunges, and cousin bears. Followed with 11’s on the football field in zone to the 50 with Merkins and squats.
MARY:
Once around, dealers choice abs
ANNOUNCEMENTS:

COT:
We are the Israelites. In all the mistakes they made, we would likely be making those same mistakes.

[the-pulpit] Pushing Pipe

January 28, 2026 BackBlasts

AO: the-pulpit
Q: Voodoo
PAX: Kevin (Miss Piggie), Betty, Ike, Leland Robbins (Geiger), Rougarou, Jim Norris, Smoked Pickle, Snitch (Cory Beilharz )
FNGs: None
COUNT: 9
WARMUP:
Quick mosey around the parking lot dodging ice

THE THANG:
At the football field. Divided into two groups stationed on either sideline. Worked through two round of exercises on both sidelines. Mode of transportation between sidelines was pushing a piece of corrugated pipe across

Rd 1
– alternating merkins
– Snow angels
– Pulse lunges
– LBCs

Rd 2
– Catalina wine mixers
– Heel touches
– Weighted swings
– LBCs

Two rounds of team relays pushing the pipe the full length of the field.

COT:
Discussed importance of groups and introduced concept of Shieldlocks. More info to follow.

[the-pulpit] Keeping the PAX Warm, by Staying in Motion

January 19, 2026 BackBlasts

AO: the-pulpit
Q: Betty , Sawdust
PAX: Betty, Ike, Sawdust, Voodoo, Jim Norris, Leland Robbins (Geiger), Smoked Pickle
FNGs: None
COUNT: 7
Betty gave the typical disclaimer and then we ran around the tennis courts to the top of the field house. We actually warmed up with 40 yards down and back of:
– High knees
– Butt Kickers
– One Burpee and running the 40 yards
Next was a precarious trek down uneven stairs to the football field. We circled the G at the 50 yard line for some Side Straddle Hops and some big arm circles. Betty took us to one endzone to run the field down and back, but every 20 yards we did 10 merkins and 10 jump squats. The PAX was rewarded at the halfway point of doing 10 burpees in the endzone. This was repeated one more time for good measure. Speaking of good measure, the next stop was the parking lot in front of the GSM. There was an incremental exercise at parking spaces of:
– 5 Merkins
– 10 Jump Squats
– 15 Flutter Kicks (4 count)
– 20 Mountain Climbers (4 count)
There was so much excitement from the first round, the PAX repeated the set. We had enough time for some Mary back at the flag. Hello Dollys, X-Factors and Big Boys were on the menu. By then it was 6:15 and time for the Q to share his BOM. In short, we should pray first, last and always. Skip the ChatGPT and go straight to ChatGOD!!!

Tag: Betty

[the-pulpit] Knees Over Toes

[the-pulpit] Coupon donation

[the-pulpit] Cardio

[the-pulpit] Pushing Pipe

[the-pulpit] Keeping the PAX Warm, by Staying in Motion