Cornhole – F3 Knoxville

276 Merkins = Tight T Shirt Night

September 23, 2025 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, Huffy (Ken Hill), Cornhole, G-6 (Rick Kuhlman), Wes Franks (Pony Tail), Heretic, Dundee, Bill Dance, Undertaker
FNGs: 1 Undertaker
COUNT: 10
WARMUP:
The usual
THE THANG:
Performance Lawn

Round 1:
Run 1/4 lap
23 merkins
Run 1/2 lap
23 merkins
Run 3/4 lap
23 merkins
Run 1 lap
23 merkins

Round 2
Run 1/4 lap
23 merkins
23 squats
Run 1/2 lap
23 merkins
23 squats
Run 3/4 lap
23 merkins
23 squats
Run 1 lap
23 merkins
23 squats

Round 3
Run 1/4 lap
23 merkins
23 squats
23 big boys
Run 1/2 lap
23 merkins
23 squats
23 big boys
Run 3/4 lap
23 merkins
23 squats
23 big boys
Run 1 lap
23 merkins
23 squats
23 big boys

Finisher – 20 burpees together on my count

MARY:
None
ANNOUNCEMENTS:

COT: Check in with friends you haven’t talked to in awhile. I checked in with a friend of mine recently and her son has been hospitalized 4 times since the last time I checked in.

Leg/Ab Blaster

August 4, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Red Card (Oliver Bankston), Postman (Scott Colby), Drive-thru (Mikel Towe), Huffy (Ken Hill), Wedding Singer, Cornhole, G-6 (Rick Kuhlman), vanilla, Buzz cut (George Leonard), Proposal, Kerplunk, Singlet, Backsplash + Several unnamed FNGs for tomorrow, Chalupa, Firebelly, Count Chocula
FNGs: 3 Chalupa, Firebelly, Count Chocula
COUNT: 18
WARMUP: we did

THE THANG: Mosey to Big Ball Stairs
Leg Grinder
Bottom:
1. Squats
2. Reverse Lunges
3. Plank Jacks
4. Calf Raises
5. Iron Mikes
6. Apollo Ono
7. Split Squat
Partner: run stairs, 10 Merkins at top

Mosey to Amphitheater
Ab Grinder
Stage:
1. Big Boys
2. Leg Lifts
3. Flutter Kicks
4. American Hammer
5. Crunchy Frogs
6. Pickle Pounders
Partner:
– run stairs + 10 rows

MARY: nope

ANNOUNCEMENTS:

COT: If you want to be a star, “don’t bother. You’re going to lose. Even if you make it, you’ll lose.” Instead, he suggests emphasizing doing over being. You can’t be a songwriter without writing ONE song. No one writes songs – we can only do one thing at a time. So focus on one thing. Then focus on the next.

Baseball Beatdown

July 29, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), Cornhole, G-6 (Rick Kuhlman), Passport (Ryan Matthews), Postman (Scott Colby), Swanson, vanilla, Plunger, Dundee
FNGs: 1 Dundee
COUNT: 9
WARMUP: there was one

THE THANG: Mosey to L&N courtyard
F3 Baseball

The “Batter” at home plate does 10 Burpees each inning, but the exercises and the method of getting to the next base changed each round/inning.

First Inning:
1st Base – LBCs
2nd Base – Merkins
3rd Base – Squats
Sprint to next base

Second Inning:
1st Base – Big Boy Sit-ups
2nd Base – Diamond Merkins
3rd Base – Boxcutters
Lunge Walk to next base

Third Inning:
1st Base – Freddy Mercury
2nd Base – Shoulder Taps
3rd Base – Iron Mikes
Bear Crawl to next base

Fourth Inning:
1st Base – Flutter Kicks
2nd Base – Carolina Dry Docks
3rd Base – Plank
Broad Jump to next base

MARY: Boat/Canoe Ring of Fire + stretches

ANNOUNCEMENTS:
F3 RoCo Convergence on 8/2/2025 7AM Rampart

We have a flag passing of the Nantan role in RoCo from Skeletor to McFly.
The convergence starts at 7AM with a preruck at 6AM. We will still have a Q at big ball!

F3 Dad Camp 8/15-17

COT: Ryne Sandberg tribute
“I didn’t play the game right because I saw a reward at the end of the tunnel.”
“In baseball, there’s always the next day.”

Always live with integrity and learn from failure. Hall of famers failed 7/10 times. Keep learning and doing it the right way.

Operation Vanilla Beachbody

July 3, 2025 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: Cannon Ball (Sam Crockett), Cornhole, Magic Mic (Jarrett Woodall), vanilla
FNGs: None
COUNT: 5
WARMUP:

the usual

THE THANG:
At Bigball Stairs
3 sets of pullups and stairs
12 pullups
Run stairs
9 pullups
Run stairs
6 pullups
Run stairs twice

At amphitheater, 3 sets of rows and stairs
20 rows
Run Stairs
15 rows
Run Stairs
10 rows
Run Stairs

At Church parking lot

45-15 intervals

Thrusters
Reverse lunge to curl
Sumo squat high pull
Chest press with glute bridge
Mountain jumper merkins
2 rounds

Finisher
50 biceps curls
50 triceps extenstions
25 overhead press
25 ranger merkins
25 skull crushers

MARY:

ANNOUNCEMENTS:

COT:

Let’s get Physical

May 27, 2025 BackBlasts

AO: brickyard
Q: Natty
PAX: Appleseed, Biohazard (Jay Shepherd), Jim Norris, Bail Bonds, Natty, Recoil (Blake Conley), Cornhole, Gordie
FNGs: None
COUNT: 8
WARMUP: Toy soldiers, 21’s and Bail Bonds couldn’t keep up so 10 penalty Burpees, sumo squats, chinooks, OH claps, army cherry pickers, OH press, Moroccan night clubs, seal claps, cherry pickers

THE THANG: Run- 1 lap then: 25 mkns, 50 BBS, 75 squats, 100 OH claps
Run 2 laps- 25 Imp walkers, 50 monkey jumpers, 75 Bobby Hurleys, 100 SSH’s. Run 3 laps, then 25 calf raises, 50 @Gmail lunges, 75 high knees, 100 shoulder press
Return to AO

MARY:nope

ANNOUNCEMENTS:

COT:1 Timothy 4:8. Don’t forget to take care of the whole body