Bookman – Page 4 – F3 Knoxville

Spoooooooooky Ruck

December 26, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Ribbed (Joshua Sagraves), Cheney, Blindside, Bookman, Mouthwash, Stripped, Madoff
FNGs: None
COUNT: 7
WARMUP: 10 SSHs

THE THANG: Rick through the woods. Step ups, merkins, squats, OH Presses, and LBC dodgers (Thanks Loudon County Sheriff’s Office deputy)

MARY: none

ANNOUNCEMENTS: all the things in January

COT: pray, meditate, reflect, appreciate

Ladder-MOM

November 5, 2025 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Snowbird, Bookman, Madoff, Ribbed (Joshua Sagraves), Cheney, Smithers, Stripped, Mouthwash
FNGs: None
COUNT: 8
WARMUP: 1 Burpee

THE THANG:
EMOM-Ladder
9 minute EMOM. Climb reps for first 5 minutes, then back down till 9 minutes hits
10, 11, 12, 13, 14, 13, 12, 11, 10
Set 1
– OH Press
– Weighted Squats
– BBS
Set 2
– Chest Press
– Step Ups
– American Hammers
Set 3
– Merkins
– Lunges
– CMU Swings

MARY:

ANNOUNCEMENTS: Convergence and check slack

COT: Communication should prioritize connection over conquest

Lotta tabata

October 27, 2025 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Bookman, Stripped, Madoff, Ribbed (Joshua Sagraves), Headgear
FNGs: None
COUNT: 6
WARMUP: SSHs

THE THANG:
10 burpees
Round 1 – Calf raises
10 burpees
Round 2 – Jump squats
10 burpees
Round 3 – MN leg wiggles
10 burpees
Round 4 – Supermans
10 burpees
Round 5 – Ipsilateral SSHs
10 burpees
Round 6 – Incline merkins
10 burpees
Round 7 – CDDs
10 burpees

MARY: n/a

ANNOUNCEMENTS: some 10-yr anniversary thing…

COT: Be a good influence at work: be humble, be grateful, be creative

Is 35 Too Much?

October 13, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Cheney, Ribbed (Joshua Sagraves), Smithers, Stripped, Bookman, Mouthwash
FNGs: None
COUNT: 7
WARMUP:
SSH, Gradycorns, Tempo Squats, Rockettes
THE THANG:
7-7-7s…35-35-35s by 7s at the rock pile
Rows, Curls, OH Presses bear crawl up the hill and run around the bath house
Calf Raises, Squats, RDLs super Mario to the last street sign, mosey around Elm Street Cul-de-sac
Leg lifts, crunches, flutter kicks, lunge across parking lot, imperial walker back
MARY:
No time
ANNOUNCEMENTS:
All the good stuff
COT:
EH a guy that needs it

Running game with shoulder pain

October 3, 2025 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Bookman, Snowbird, Blindside, Cheney, Stripped, Mouthwash
FNGs: None
COUNT: 6
WARMUP: Grady Corns, arm circles

THE THANG:
Dora:
100 Merkins at bearmuda triangle with run around stone henge
200 Dips at pavillion behind bathhouse. Run around bathhouse and bear crawl up the hill
300 Overhead presses at rock pile with run to the spooooooky cul-de-sac and back
400 Dry Docs at the flag pole with run around the track

Jog the LONG way back to the AO

MARY:
BBS, Minnesota Leg Wiggles, Freddy Mercury’s, Hello Dollys, V-ups

ANNOUNCEMENTS:
Convergence and Street Hope

COT:
Go do good things