Drive-thru (Mikel Towe)

Super MAR10 Beatdown

March 10, 2026 BackBlasts

AO: bigball
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), Swanson, Drive-thru (Mikel Towe), Postman (Scott Colby), vanilla, Chuck
FNGs: None
COUNT: 6
WARMUP: Usual

THE THANG:
World 1-1: Sky World (Upper Body)
Big Ball
11s
Derkins
Shoulder Taps (L/R 1)

World 1-2: Underground Cavern (Legs)
AO Fountains
10 Min AMRAP
1. 20 Squats
2. 20 Reverse Lunge
3. 20 Box Jump/Step Ups
4. 20 Mountain Climbers

Bowser Castle Climb
L&N
10 Min AMRAP (10 reps each)
Blockees
Over-Head Press
WW3 Sit Ups
Skull Crushers
Energizer Bunnies
Ranger Merkins
– Run stairs

Once the timer goes off…

SUPER STAR MODE
Jail Break to Flag Pole
10 Starfish Sit Ups
10 Star Jumps

MARY: nope

ANNOUNCEMENTS:

COT:
“Thank you Mario! But our princess is in another castle!”
Always another level…

“I feel…that I am being not only reformed, but transformed. I do not, however, assure myself, or indulge the hope, that there are no elements left in me that need to be changed.”
“I can show you many who have lacked, not a friend, but a friendship…”
Seneca Epistle vi

“And we all, who with unveiled faces contemplate the Lord’s glory, are being transformed into his image with ever-increasing glory, which comes from the Lord, who is the Spirit.”
‭‭2 Corinthians‬ ‭3‬:‭18‬ ‭NIV‬‬

Jacob’s Ladder

March 5, 2026 BackBlasts

AO: bigball
Q: Wedding Singer
PAX: Drive-thru (Mikel Towe), Huffy (Ken Hill), Wes Franks (Pony Tail), vanilla, StinkBait
FNGs: None
COUNT: 6
WARMUP: 10 Jumping jacks
10 Split Jacks
10 Hillbillies
10 Baby Burpees (8 ct in cadence)
Fire Drill

THE THANG:

Part 1: Jacob’s Ladder (at Sunsphere Stairs)
@ Bottom:
5 Burpees
9 Wall Sit to Merkin
12 Six inch Squats (Face the wall – toes no more than 6 inches from the wall)

@ Middle
5 Burpees
9 Hand Release MRK
12 Monkey Humpers

@ Top
5 Burpees
9 T Merkins
12 Bobby Hurley Jump Squats

@ Middle
5 Burpees
9 Hand Release MRK
12 6 Monkey Humpers

@ Bottom:
5 Burpees
9 Wall Sit to Merkin
12 Six Inch Squats

It adds up to 130 (25 Burpees – 55 merkins – 70 squats). Jacob was 130 years old when he had the vision of the ladder with angels going up and down to heaven

Part 2 – Crowd Pleaser (so named by Drive Thru)

MARY: Stretching is Part of the Workout
Stretching plus a few Mountain Climbers

ANNOUNCEMENTS:

COT: Strength Training for your brain
The brain’s attention & focus are scarce resources. How should we spend these?
1. Reading books builds deeper understanding
Books allow serious engagement with ideas. Reading trains the brain to process complex ideas and think critically.
2. Social media algorithms shape attention and worldview
Neil Shenvi writes that social platforms create insular tribes, rewarding outrage and emotion over reflection. Your attention becomes their tool, not yours.
3. Reading helps resist cultural noise
Certain ideas spread rapidly when people adopt them without analysis. Books help you slow down, confront assumptions, and develop reasoned views instead of being passively shaped by trends or outrage cycles
– The form of media reshapes how we think, not just what we think.
– Whoever controls attention controls formation.
– Books train discernment; algorithms train reflex.

The English words “read” and “Readiness” come from similar Old English root words. rǣdan (the verb, “to advise or interpret”) and ræde (the noun/adj. “advice, counsel; ready” and came to mean “the state of being prepared”) Reading is one way of practicing preparedness.

Application / Encouragement:
Decide how to build your mind. Even a few minutes of deeper reading a day compounds over time. Strengthen your judgment, resist manipulation, and invest your attention in growth—not distraction. Your mind is your most valuable asset.

Recommended Reading
F3 Q Source
Every Moment Holy – series of short prayers
Christ Formed in You – Brian Hedges
Mere Christianity – C.S. Lewis
Disciplines of a Godly Man – R. Kent Hughes
Knowing God – J.I. Packer
Pilgrim’s Progress – John Bunyan
The Screwtape Letters – C.S. Lewis

Garage Royale Blackjack

February 26, 2026 BackBlasts

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), vanilla, G-6 (Rick Kuhlman), Postman (Scott Colby)
FNGs: None
COUNT: 4
WARMUP: the usual

THE THANG:
Blackjack with F3 Cards
Q vs PAX
Vegas Blackjack games:
If Q wins, we do all the exercises on the cards.
If PAX win, we do only PAX cards.
If PAX bust, one lap, 10 burpees, and cards.

No one wins.

MARY: nope

ANNOUNCEMENTS: Bev MRI today at 3pm, Foster (Fellow) deploying overseas.

COT: Don’t trust everyone, but don’t trust no one either. Find brothers you trust and don’t be too closed off.
Seneca Epistle IV

2/21/26 Workout

February 21, 2026 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, Drive-thru (Mikel Towe), Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 5
WARMUP:
the usual
THE THANG:
3 rounds at the stairs.

1. 20squats, 15 merkins
2. 20 lunges, 20 mc (4 count)
3. 10 burpees, 15 plank jacks

Mosey Henley St Bridge parking lot

5 minute shoulders
Alternating Slicer
Bent Face Pull
Close-Grip Overhead Press
Alternating Side Raise
Close-Grip Front Raise
60 sec each

5 minute leg
Goblet Squat
Reverse Lunge
Pulses
Bulgarian Split Squat
Close to Wide Squat Jump
60 seconds each

Gay St. Bridge
Walking Lunge, 10 squats at lamp post or 10 merkins at lamp post
4 rounds

Bridge Sprint Ladder
Sprint to first lamp post → 5 burpees
Back to start → 5 squats
Sprint to 2nd post → 5 burpees
Back → 5 squats
Keep adding lamp posts for 5 minutes AMRAP

MARY:

ANNOUNCEMENTS:

COT:

Let’s Dunk(in) 2026

February 17, 2026 BackBlasts

AO: bigball
Q: Frizzles
PAX: Drive-thru (Mikel Towe), Magic Mic (Jarrett Woodall), vanilla, Natty, G-6 (Rick Kuhlman), Postman (Scott Colby), Frizzles
FNGs: None
COUNT: 7
WARMUP: SSH and then a bunch of leg stretching. No arms today! Arms don’t help you dunk…or do they?

THE THANG:

Grab a bench
6 minute AMRAP for each spot

Seated Vertical Jumps x 10
Good Mornings x 10
Rear Foot Elevated Leg Toe Taps x 10 each side
Deep Squat x 30

Mosey to Big Ball Stairs

Fast Box Jumps x 20
Single Leg RDL x 10 each leg
Multi Directional Jumps x 5 each leg
Lunges x 20 each leg

Mosey to the far side of the bridge

Single leg hops x 3 each leg (4 hops is one rep)
Monkey Humpers x 30
Calf raises x 40
Jump squats x 20

Mosey the long way back to Maker’s Exchange. Quick GP in front of the Vol bus.

3 sprints down the Worlds Fair Park Dr Straightway!

MARY: 1 minute to spare so we filled it with some more squats.

COT: reach out to somebody today that you haven’t spoken to in a while. Check in and give some encouragement. You never know how far it could go and what it could mean for that person :saluting_face: