Betty – Page 3 – F3 Knoxville

[the-pulpit] Another day with the dice

January 14, 2026 BackBlasts

AO: the-pulpit
Q: Ike
PAX: Sawdust, Betty, Snitch (Cory Beilharz ), Smoked Pickle, Leland Robbins (Geiger), Floppy Disc, Voodoo, Jim Norris
FNGs: None
COUNT: 9
WARMUP: Side Straddle Hop(x2), Cherry Pickers, Baby Arm Circles

THE THANG:

MARY:

ANNOUNCEMENTS:
1/31 convergence at asylum.
3/27 hall ridge

COT: A thought on Karma/being at the right place at the right time by accident.

[the-pulpit] Dora Style

December 1, 2025 BackBlasts

AO: the-pulpit
Q: Voodoo
PAX: Betty, Ike, Leland Robbins (Geiger), Smoked Pickle, Jim Norris
FNGs: None
COUNT: 6
WARMUP:

Half mile jog to warm up and then back to flag to stretch it out

THE THANG:

Grabbed a few weights and made our way to the base of the new road for a Dora style workout.

One partner ran to top of hill while the other stayed back and did exercises. Almost made it through the list twice.

– OH press
– Flutters with weight
– Al Gore with weight
– Weighted pickle pointers Rows
– Rows
– T Merks

COT:

Followed up on recent COT on complaining. That struck a chord with me as I know I can be guilty of that.

[the-pulpit] 250

November 10, 2025 BackBlasts

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Smoked Pickle, Kevin (Miss Piggie), Betty, Voodoo
FNGs: None
COUNT: 5
WARMUP: 30 SSH
1 Mike run

THE THANG:
Dora 250
250 Merkins between two partners. Taking turns running an eighth of a mile
Repeat 250 with Big boys (modified to Lbc)
Repeat 250 with squats
Loser of each round does 10 burpees
MARY:
1 minutes of Burpees till time expires
ANNOUNCEMENTS:

COT:
Shared a scene from chosen. Reflected on how God communicates in dreams and visions.

[the-pulpit] Water and stone

October 1, 2025 BackBlasts

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Rougarou, Betty, Kevin (Miss Piggie), Ike, Sawdust, Smoked Pickle, Jim Norris, Holiday (hospital name?)
FNGs: 1 Holiday (hospital name?)
COUNT: 9
WARMUP:
SSH, cherry pickers and stretching
THE THANG:
Water carry up the stairs plus 10 shrugs
CMU Exercises
O.H. Press
Squats
Curls
Swings
Rows
Tri extension
Shrugs
WW3 sit-ups

Lap around the courts
Repeat a second time
MARY:
Dealers choice:
Flutter kicks, Gas pumpers, Dead bugs, dive bombers, box cutters hello dolly, drunken dolly, big boy sit-ups.
ANNOUNCEMENTS:
Step count sign up
COT:
2nd Corinthians 11.
Don’t be deceived by false gospels.

[the-pulpit] Chicken Legs

September 17, 2025 BackBlasts

AO: the-pulpit
Q: Kevin (Miss Piggie)
PAX: Sawdust, Betty, Ike, Smoked Pickle, Trojan, Leland Robbins (Geiger), Neon, Chuck
FNGs: None
COUNT: 9
Warm-Up (5 minutes)
• 1 min: High knees
• 1 min: Butt kicks
• 1 min: Bodyweight squats (slow & controlled)
• 1 min: Walking lunges
• 1 min: Jumping jacks
Format: 40 sec work / 20 sec rest (or transition).
Do 3 rounds of each circuit before moving on.

⸻

Circuit 1: Quads & Glutes
1. Jump Squats
2. Reverse Lunges (alternating)
3. Bulgarian Split Squat (R leg elevated on chair/sofa)
4. Bulgarian Split Squat (L leg elevated)

×3 rounds

Circuit 2: Hamstrings & Glutes
1. Single-Leg Hip Thrust (R leg, shoulders on couch/bench)
2. Single-Leg Hip Thrust (L leg)
3. Glute Bridge March (alternate legs)
4. Speed Skaters (side-to-side jumps)

×2 rounds

Circuit 3: Explosive Power & Burnout
1. Broad Jumps (jump forward, shuffle back)
2. Split Jump Lunges
3. Sumo Squat Pulses (low hold, pulse up & down)
4. Wall Sit (hold as long as possible for the 40 sec)

×2 rounds

Finisher (4 minutes – AMRAP)

Do as many rounds as possible in 4 minutes:
• 10 Jump Squats
• 10 Walking Lunges (each leg = 1 rep)
• 10 Glute Bridges
2 minutes of calf raises