Bookman – Page 3 – F3 Knoxville

Let It Be

January 30, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Smithers, Snowbird, Bookman
FNGs: None
COUNT: 3
WARMUP: SSHs, Cherry Pickers, moseying to the smokehouse

THE THANG:

With CMUs where applicable

7 exercises
7 reps each
7 rounds

(7/7)
Thrusters
Deadlifts
Swings
WW3 sit ups
Curls
Merkins
American Hammers

(3/7)
Lunges (7 each leg)
Chest presses
Bent over rows
Calf Raises
Rifle Carry High Knee Marches
Light Rails
Burpees

MARY: no time

ANNOUNCEMENTS: convergence tomorrow

COT: Let It Be even though we listened to Abbey Road

Heavy day with bad music choices

January 28, 2026 BackBlasts

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Mouthwash, Headgear, Bookman, Snowbird
FNGs: None
COUNT: 5
WARMUP: lead by the Pax cause the Q was late

THE THANG: Mosey to the Smoke House and grab a SMU

“Start the music. And we do 100,200,300 of work as one member of the pax farmer carries his SMU around a pre-defined route. “Curls
Bent over rows
Hillbilly walkers

Move to another spot same routine
OH Press
chest press
Squats

ran out of time
MARY: no time

ANNOUNCEMENTS: Star fish THIS WEEKEND Be there. No sign up sheet needed because we’re men.

COT:
Psalm 23

Trying not to slip and fall

January 26, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Cheney, Ribbed (Joshua Sagraves), Bookman, Stripped
FNGs: None
COUNT: 4
WARMUP:
SSHs, windmills, horribly led imperial walkers, Cherry pickers

THE THANG:
Fellowship Mosey:tm: around the AO making footprints and friends as we went. Did a whole bunch of different exercises to stay moving

MARY:
Stretching in the cold

ANNOUNCEMENTS:
Convergence on Saturday

COT:
Enjoy the weekends like this past one. Even if it didn’t turn out like we planned or hoped.

Whoops

January 9, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Smithers, Cheney, Stripped, Bookman, Madoff, Snowbird, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 7
WARMUP: SSHs, mosey to smokehouse

THE THANG: ladderball, miss a throw you do either 5 burpees, 10 lunges, or 5 thrusters depending on the rung

10 curls, 50 ft rifle carry, or 10 OH presses by each team member to take a throw depending on the rung.

We suck at ladder ball

MARY:

ANNOUNCEMENTS: toddy quad Q, convergence on the 31st

COT: adjust and go

AO: the-equalizer
Q: Madoff
PAX: Cheney, Snowbird, Stripped, Bookman, Ribbed (Joshua Sagraves), Mouthwash, Smithers
FNGs: None
COUNT: 8
WARMUP:
12-9-6-9-12
– Plank Jump-ins
– BBS
– Squats
– Super Mario up the hill and walk back
THE THANG:
Tabata 8 rounds 20 sec Work 10 Sec Rest
– Eccentric Step-Ups
– Eccentric Merkins
– Weighted Glute Bridge with Abduction
– Bulgarian Eccentric Squat with a Hop
– CMU PullOvers or Deadbugs
MARY:
Return CMUs to the Smokehouse
ANNOUNCEMENTS: 2 Timothy 4:1-2 – “Be instant in season and out of season” – We must be ready to serve, protect, advise, assist, witness, etc. more or less at all times. Just a simple reminder to train yourself to be resilient and ready at all times.

COT:

Tag: Bookman

Let It Be

Heavy day with bad music choices

Trying not to slip and fall

Whoops

Wide and Strong