Betty – Page 5 – F3 Knoxville

Goodnight Ruck

May 27, 2025 BackBlasts

AO: shamruck
Q: Eliza
PAX: Mermaid, Flower Pot, Betty, Eliza, Blindside, Lizzy, Dumpster Dive, Crawlspace, Honeydew, Draino
FNGs: None
COUNT: 10

THE THANG: the hand route+the finger

ANNOUNCEMENTS: one knox game, virtuous leadership hike

COT: call your friends and tell them
Goodnight aka check in and be there. Tell them you’re thankful for them.

[the-pulpit] Copy and modify other Q’s workouts

May 19, 2025 BackBlasts

AO: the-pulpit
Q: Ike
PAX: Leland Robbins (Geiger), Betty, Chuck
FNGs: None
COUNT: 4
WARMUP: Side straddle hope, cheery pickers, stretching

THE THANG:
Running around the campus with stops for merkins
A round of bear crawl up the hill, merkins at the top, and run down on the road
Various exercises while a member walks with two coupons
A game of hitting the hole in a tire with one set of exercise for success and one for failure.

MARY:

ANNOUNCEMENTS: None

COT: Thought on the prodigal son.

[the-pulpit] Day of Bells

May 14, 2025 BackBlasts

AO: the-pulpit
Q: Rougarou
PAX: Ike, Betty, Leland Robbins (Geiger), Sawdust, Smoked Pickle, Voodoo
FNGs: None
COUNT: 7
WARMUP: dynamic movements

THE THANG: Bells for 2.5 rounds: unbalanced farmer walk 70yds; Sled + Tire pull 15yds; 5 TGUs; 21/15/9 BOR, SLDL, OHP; Tabata swings x4 (2min)

MARY:

ANNOUNCEMENTS:

COT: Sunday (if it’s the whole day) is 14% of the week x52 is 14% of the year, and if you live 80 years it’s 14% of that.
One hour a day is 4% of the day, so if you do 2hr church on Sunday, Wednesday, and 1hr study a day it’s about 18% of the week.
How good are we at being Christ-like if our focused time is that low? Are we truly trying to live His life the other 80% of the week?

[the-pulpit] Sleds

May 12, 2025 BackBlasts

AO: the-pulpit
Q: Voodoo
PAX: Betty, Leland Robbins (Geiger), Smoked Pickle, Ike, Rougarou
FNGs: None
COUNT: 6
WARMUP:
Jog down the parking lot so that we could lay on dry ground and stretch.

THE THANG:
On the turf in front of fieldhouse. We completed ~4 rounds of this circuit
– backward sled pull (served as timer)
– standing side crunches
– Swing
– Split squats
– Alternating merkins
– Toe touches
– Sled push

Took a break after three rounds for a best of three sled race.

MARY:
Time for a few fan favorites and also a couple new ones introduced by Leland Robbins (Geiger) and Rougarou

COT:
Shared an encounter I had yesterday with a stranger. They saw me playing with my kids in our neighborhood and took a moment to tell me I was going a great job. The person didn’t have a father in their life.

His simple, kind gesture made an impact on me. And hopefully serves as a reminder of how much a nice word can be impactful to others

[the-pulpit] Lays

April 28, 2025 BackBlasts

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Voodoo, Betty, Smoked Pickle, Jim Norris, Leland Robbins (Geiger), Kevin (Miss Piggie)
FNGs: None
COUNT: 6
Say the thing wrong

WARMUP:
Stretch, 1 mile run (0.9 on some Apple Watches)

THE THANG:
Lays work out :
Burpees
Shoulder taps
Leg lifts
Squats
Big boys
Dead bugs
Inverted planks
Lbc
V-ups
NC dry docks
Plank jacks
Merkins
Planks
Catalina wine mixers
Superman’s
Donkey kicks
1.5 minutes each
MARY:
Burpees for the last 30 seconds
ANNOUNCEMENTS:

COT:
“Take every thought captive”
-Unknown Facebook quote.