Choir Boy – F3 Knoxville

The Island

March 4, 2026 BackBlasts

AO: the-farm
Q: Aladdin
PAX: Magnum, Choir Boy, Lightweight, Pew-pew, @SpellCheck
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

Ruck with sand bag to and from Stops. Pass off when tired.
Stop 1:
25 merkins
25 squats
25 shoulder taps
X2

Stop 2:
Hold plank while pax rotates 60lb sand bag doing 10 curl presses. 3 rounds

Stop 3:
5 Burpees
25 dips
25 big boys
25 v ups

MARY: no

ANNOUNCEMENTS: new area name suggestions. West Knox Fury

COT: there are two paths. Choose the path of wisdom.

Battle @ the farm

February 27, 2026 BackBlasts

AO: the-farm
Q: Aladdin
PAX: Choir Boy, Einstein, Lightweight, Pew-pew
FNGs: None
COUNT: 5
WARMUP:
Yes

THE THANG:
Ultimate

MARY:
No

ANNOUNCEMENTS:

COT: Fear God

AO: the-farm
Q: Magnum
PAX: Bartman, Choir Boy, Einstein
FNGs: None
COUNT: 4
WARMUP:
Yes
THE THANG:
2.75 mile ruck up Bridgemore and back
MARY:
Nope
ANNOUNCEMENTS:
Nah
COT:
Treat and respect others as you’d expect to be treated.

Coupon Ladder

February 16, 2026 BackBlasts

AO: the-farm
Q: Einstein
PAX: Aladdin, Choir Boy, Magnum, Einstein
FNGs: None
COUNT: 4
WARMUP:
The usual

THE THANG:
Coupon Ladder. 12 reps, dropping a rep and an exercise each round.

Did Curls, Press, Tri, Lawn Mower, Sumo Squat, Merkins, BBS. Heals to Heaven, CDDs, Swings, Dead Lift, Blockee.

Ran out of time.

MARY:
Flutter and Hello Dolly

ANNOUNCEMENTS:

COT:
Failure in the short term hurts but it can be a great motivational tool yielding far better long term results.

Full contact Ultimate

February 13, 2026 BackBlasts

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, Einstein, Lightweight, Magnum, Pew-pew, @backdraft
FNGs: None
COUNT: 8
WARMUP: SSH and some moaning

THE THANG: Ultimate

MARY:

ANNOUNCEMENTS:

COT: Romans 12:2- renew your mind. Be transformed.

Tag: Choir Boy

The Island

Battle @ the farm

Up and Down

Coupon Ladder

Full contact Ultimate