Betty – Page 4 – F3 Knoxville

[the-pulpit] Sets of 3

September 3, 2025 BackBlasts

AO: the-pulpit
Q: Betty , Sawdust
PAX: Betty, Sawdust, Voodoo, Smoked Pickle, Kevin (Miss Piggie), Ike, Rougarou
FNGs: None
COUNT: 7
WARMUP:
– Betty, Smoked Pickle & Kevin (Miss Piggie) did a pre-ruck for about 1.5 miles
– SSH for the group
– Along with Tempo Merkins
– And a list of typical warm-o-rama that excluded Burpees

THE THANG:
– Mosey a quiet corner for some Wall Burpees
– Mosey behind the Upper School to work an agility ladder in line x3.
– Mosey to the Rock Pile
– Worked 3 :cmu: exercises in 3 sets for 3 times
– Mosey back to the AO

MARY: A little ab work, but ended with Stargazers while it drizzled. So in lieu of stars, we squinted through the rain..

ANNOUNCEMENTS: N/A

COT: Betty had a profound, but alas it is lost like the sands of time.

[the-pulpit] Labor Day workout

September 1, 2025 BackBlasts

AO: the-pulpit
Q: Ike
PAX: Jim Norris, Betty, Voodoo
FNGs: None
COUNT: 4
WARMUP: Side straddle hop, tempo merkins, cherry pickers

THE THANG: Running around campus (including all hills and one hill off campus), periodically doing various exercises, but concentrating on side straddle hop, tempo merkins, and core exercises such as flutter kicks and hello dolly’s

MARY:

ANNOUNCEMENTS:

COT: Various bible verses about being good stewards of money

[the-pulpit] Meteoric Murph Mod

August 13, 2025 BackBlasts

AO: the-pulpit
Q: Sawdust
PAX: Voodoo, Smoked Pickle, Leland Robbins (Geiger), Betty, Ike, Jim Norris
FNGs: None
COUNT: 7
WARMUP:
– SSH
– Stretches
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– Burpees (so we know the warmup is done)

THE THANG:
– Mosey to the Playground
– Murph Mod (10 Rounds):
– 10 Pull Ups (or Swing Ups)
– 20 Merkins
– 30 Squats
– 1/4 Mile (parallelogram) run

MARY:
– Indigenous Persons Run Back to the AO

ANNOUNCEMENTS:
– Veteran Ruck this Saturday Kevin (Miss Piggie) Qing.

COT:
– Recapping the school motto for this year of “Press On” with Philippians 3:12-14

[the-pulpit] Cupbearer’s workout

August 11, 2025 BackBlasts

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Smoked Pickle, Betty, Kevin (Miss Piggie)
FNGs: None
COUNT: 4
WARMUP:
Light stretching back and arms
THE THANG:
100 lb water can carry, short distance and up a flight of stairs, acting as a timer.
Dips, CMU curls, rows, Big boy sit-ups, Supermans, and muy mucho chesto. (Stole from Mermaid , same exercises but one each, and hand hop to the next position).
Repeat until time expires.
COT:
The cup bearing is an ancient role serving and protecting a king from being poisoned. Often these men would have the kings ear. Have confidence in yourself and God, to ask authority for what you desire.

[the-pulpit] Still No R-EPC-T

May 28, 2025 BackBlasts

AO: the-pulpit
Q: Sawdust
PAX: Leland Robbins (Geiger), Jim Norris, Betty, Ike, Smoked Pickle, Voodoo, Recoil (Blake Conley)
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Stretch
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Tie-Fighters
– X-Wings
– Burpees (Because that’s not really a warm-up, you need to know the Warm-O-Rama is complete)

THE THANG:
– Mosey to the Football Field
– Route 66 with Merkins for 100 Yards
– Return Route Changing Exercise Every 10 Yards
– Bear Crawl
– Lunges
– Super Mario
– Run
– Mosey to the to the Landing Strip for some DORAs
– Timer was one (1) PAX circling the fieldhouse while the rest of the PAX played Pictionary
– Mosey to the Entrance to the Upper School for more DORAs
– Timer was one (1) PAX Running to the Sign into the Sports Complex while the rest of the PAX played Pictionary

MARY: Just some Tempo Squats for time.

ANNOUNCEMENTS: Future Starfish of Anderson County. Details to come later.

COT: Are you prepared?

The scouts’ motto is founded on my initials, it is:
BE PREPARED,
which means, you are always in a state of readiness in mind and body to do your DUTY;
Be Prepared in Mind by having disciplined yourself to be obedient to every order, and also by having thought out beforehand any accident or situation that might occur, so that you know the right thing to do at the right moment, and are willing to do it.
Be Prepared in Body by making yourself strong and active and able to do the right thing at the right moment, and do it.
— Lieut. Gen. Baden Powell C.B., Scouting for Boys (1908), “Camp Fire Yarn.—No. 4. Scout Law.” (Part I, p. 48)