Choir Boy – Page 11 – F3 Knoxville

Foggy Bottom Boys

April 23, 2025 BackBlasts

AO: the-farm
Q: Choir Boy
PAX: Einstein, Choir Boy, Lightweight, Bartman, Aladdin
FNGs: None
COUNT: 5
WARMUP: We were weighted up, so we stretched and kept it simple.

THE THANG: Ruck half way around the Big Loop to the large pavilion for a circuit: 60-second plank, 50 step-ups (total), 40 dips, 30 merkins, 20 jump squats, 10 rail rows, and 5 burpees. We did three rounds. Ruck around the other half of the Big Loop back to the AO while we watched a big flatbed truck back into the park in between our cars.

MARY: Rucked around the Tanning Bed until time (about 1 minute)

ANNOUNCEMENTS:

COT: Shared about the time that I had a flat tire at the Equalizer. After the prayer, and without being asked, everyone pitched in and helped (although it was mainly Stripped and his pit crew expertise and equipment). The tire was changed in no time. No one left me behind to change the tire in the dark by myself. True HIMs indeed and in action, not just words and empty “ayes!”

Farm Full Body Day

April 21, 2025 BackBlasts

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

THE THANG:
Ladder track: 5-10-15-20
Curl/Press/Tri
Curb walking merkins
Calf Raises
Dips
Step-ups
Rail rows
American Hammers
LBC

MARY:
Flutter kicks
Merkins

ANNOUNCEMENTS:

COT:
Jesus is Risen

Collecting Coins

April 14, 2025 BackBlasts

AO: the-farm
Q: Choir Boy
PAX: Aladdin, Bartman, Einstein, Choir Boy
FNGs: None
COUNT: 4
WARMUP: :white_check_mark:

THE THANG: Nickels, dimes, and quarters around the Big Loop – run 1 light pole and do 5 reps of the exercise, run 2 light poles and do 10 reps of the exercise, and run 5 light poles and do 25 reps of the exercise. The exercises were squats, merkins, LBCs, calf raises, and CDDs each lap. At the end of each lap, do 40 dips on the benches. We did 3 laps for a total of 120 reps of each exercise.

MARY: Flutter kicks and Peter Parkers

ANNOUNCEMENTS:

COT: When you are running low on time/energy/inspiration/motivation/etc., keep putting one foot in front of the other and keep going. Don’t stop. It will end. You will get to where you want/need to be. Have faith.

Slammo Whammo

April 11, 2025 BackBlasts

AO: the-farm
Q: Lightweight
PAX: Bartman, Einstein, Choir Boy, Aladdin
FNGs: None
COUNT: 5
WARMUP:
Yep
THE THANG:
Instead of our usual circuits, a Slammo set lay waiting, promising a change of pace. What unfolded, however, was a masterclass in collective sporting ineptitude. Throws sailed wide, taps landed short, and powerful swings missed entirely.
Competition gave way to a shared, unspoken goal: simply hit the net.

We made it 16.

We did burpees, at first for each miss, after 40 – 50 reps we switched to merkins, 3 each time the ball hit the ground.

MARY:
ROF curls
ANNOUNCEMENTS:
Hardship Hill
COT:
A bit of venting.

Double it

April 9, 2025 BackBlasts

AO: the-farm
Q: Einstein
PAX: Bartman, Choir Boy
FNGs: None
COUNT: 3
WARMUP:
The usual

THE THANG:
We hit up seven stops along a loop, with a different exercise at each. Each loop we doubled the reps. We started at 1 and came up two stops short of completing the round of 32.

Did rail Rows at the rail
Suitcase at the roundabout
Up over Merkins in the lot
Calf Raises on the stairs
Bench Dips at the first pavilion
Box Jumps at the second pavilion
Coupon curl presses at the rock pile

2.09 miles by my watch

MARY:
1 big boy

ANNOUNCEMENTS:
Hardship Hill

COT:
You are what you eat…

Think about the last 5 conversations you had, last five podcasts you listened to, last five books you read, etc.

Do your actions meet your intentions?