Choir Boy – Page 6 – F3 Knoxville

Case of the Mondays

October 13, 2025 BackBlasts

AO: the-farm
Q: Pew-pew
PAX: Mayberry, Bartman, Magnum, Aladdin, Choir Boy, Dauber, Boss Hog
FNGs: None
COUNT: 8
WARMUP: usual

THE THANG:
2 exercises – 5 sets
Total:
Mosey to top
125 OH press
125 curls

Bear crawl to picnic tables

50 box jumps or step ups 50 each leg
50 decline merkins

Bernie to pull up bar

25 pull ups
25 burpees

Bear crawl to next picnic tables

100 incline merkins
100 dips

Bernie to top of stairs

125 calf raises
125 Freddie mercury 2 is 1

Mosey to AO

MARY: Big Boys on your own for 60 seconds

ANNOUNCEMENTS: Convergence at Asylum

COT: Find time to take time away from the grind to recharge.

Heavy day

October 1, 2025 BackBlasts

AO: the-farm
Q: Bartman
PAX: Lightweight, Aladdin, Choir Boy, Magnum, Butters, Wall Ball (Rob Harlow), Dauber
FNGs: None
COUNT: 8
WARMUP: squats, merkins, stretches

THE THANG:
Ruck to large pavilion

1 min on, 30 sec off of the following (3 rounds)
Merkins
Step ups
Burpees

Get a rock & go to playground

1 min on, 30 sec off of the following (2 rounds)
Pull ups
Lunge with rock
Squat press with rock

Ruck back to AO

MARY: nope

ANNOUNCEMENTS:

Fall break coming
Nov convergence

COT:
“Let all bitterness and wrath and anger and clamor and slander be put away from you, along with all malice. Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you.”
‭‭Ephesians‬ ‭4‬:‭31‬-‭32‬

Fun Farm Friday

September 26, 2025 BackBlasts

AO: the-farm
Q: Einstein
PAX: Dauber, Lightweight, Aladdin, Choir Boy
FNGs: None
COUNT: 5
WARMUP:
The Usual

THE THANG:
Wall Ball. Loser works.

MARY:
No time

ANNOUNCEMENTS:
Mud run tomorrow
Convergence

COT:
Our society needs men who are emotionally strong, and this starts in our own homes. Be the example for your family by being antifragile and slow to anger.

Round Our Way

September 17, 2025 BackBlasts

AO: the-farm
Q: Choir Boy
PAX: Lightweight, Magnum, Aladdin, Bartman, Choir Boy, Madoff
FNGs: None
COUNT: 6
WARMUP: Yes

THE THANG: 4:00 minutes of rucking followed by 1:00 of an exercise. Rinse and repeat until time. We rucked the outer perimeter. The exercises were merkins, curls (using the rocks near the splash pad), squats, dips (benches near the tennis courts), CDDs, lunges, and flutter kicks.

MARY: Plank for about a minute

ANNOUNCEMENTS: Same ole same ole

COT: “If it is not right, do not do it, if it is not true, do not say it. . . . Waste no more time arguing what a good man should be. Be one.” – Marcus Aurelius

Burpee Tribute

September 12, 2025 BackBlasts

AO: the-farm
Q: Einstein
PAX: Lightweight, Aladdin, Mayberry, Magnum, Choir Boy
FNGs: None
COUNT: 6
WARMUP:
Yes

THE THANG:
9/11 tribute for First Responder
9 exercises, 11 reps

9/10 tribute for Charlie
9 exercises, 10 reps

Followed by burpee Ultimate Frisbee, where we got to fall on our face and get back up unlike those who made the ultimate sacrifice standing for their convictions and for our freedom

MARY:
Flutter, Dollys, heel touch, and one last burpee

ANNOUNCEMENTS:
Discussed our dislike of the name Thunder Road.

COT:
Think about your legacy and what you want to be remembered for, and put it into action.