Dumpster Dive – F3 Knoxville

Undercover Brother

March 2, 2026 BackBlasts

AO: shamrock
Q: Crawlspace
PAX: Crawlspace, Drano, Dumpster Dive, Flower Pot, Pool Boy, Stitch
FNGs: None
COUNT: 6
WARMUP:
1. Seal Claps (in cadence)
2. Big Arm Circles (in cadence fwd, bwd)
3. Hallelujah’s (in cadence)
4. Michael Phelps
5. Little of this/that
6. Some of these/those
7. Windmills (10 ic)
8. Inch worm to merkin (5 increasing rep count)
9. Staggered Merkins (10)
10. Dolphin merkins (10 ic)
11. Side forearm plank twists (5 each side)
12. Runners stretch (noodle)
13. Calf stretch
14. High Peter Parker’s
15. Child’s pose
16. Bicycles (in cadence)
17. Hello Dolly’s (in cadence)
18. Lbc’s in cadence
19. Bent knee single side sit ups (10 each side)
20. Eagles/scorpions
21. Seated T-spine twists
22. Alternating Lunges (10 each side)
23. Tempo Squats (10)
24. Imperial Squat Walkers (10 ic)
25. Speed skaters
26. Forward fold leg stretches
27. Jump squats (10)
28. Toe Merkins
10 count
(Repeat)

THE THANG:
Warm up:

MARY:
Warm up:

ANNOUNCEMENTS:
– Nope

COT:
Adversity – Psalm 27:11-14

We all face adversity. I have faced a lot of adversity lately, and someone encouraged me with the verses from Psalm 27. “I am confident of this, that I will again see the goodness of God in the land of the living.”

It’s not a, “blessed in heaven”….”one day far away” thing. It’ll be in the here…in the land of the living.

Undercover Brother

March 2, 2026 BackBlasts

THE THANG:
Warm up:

MARY:
Warm up:

ANNOUNCEMENTS:
– Nope

COT:
Adversity – Psalm 27:11-14

It’s not a, “blessed in heaven”….”one day far away” thing. It’ll be in the here…in the land of the living.

Placeholder for Lizzy

February 25, 2026 BackBlasts

AO: shamrock
Q: Lizzy
PAX: Booster, Flower Pot, slappy, Free Fall, Eliza, Mermaid, Drano, Otis, Natty, Unibráu (Nick Robinson), Mountain Ice, Spellcheck, Honeydew, Anchorman, Stitch, DoorKicker (Jud), Squatter, Dumpster Dive, Shotgun
FNGs: None
COUNT: 22
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Never miss a Monday

February 24, 2026 BackBlasts

AO: shamrock
Q: Eliza
PAX: Mermaid, Dumpster Dive, Honeydew, slappy, Drano, Anchorman, Stitch, Baby Boomer
FNGs: None
COUNT: 9
WARMUP: SSH, Baby Arm Circles, MNC, Grady Corn, cherry pickers, stretch

THE THANG: first thing was run to the bleachers for one pass through

2nd to Jesus statue: 10 step ups, dips, durkins, sit ups. Repeat

3rd to the blocks.

Overhead press, curls (one arm and two arm), swings, bench press, rows, blockees. Laps in between.

MARY: various PAX led Mary

ANNOUNCEMENTS: EFHR

COT: Talk to people when you’re feeling anxious or depressed. No matter how small. Get the things that are keeping you awake off your chest.

The Groin Puller

February 18, 2026 BackBlasts

AO: shamrock
Q: Drano
PAX: Mermaid, Stitch, Polly, Pool Boy, slappy, Dumpster Dive, Honeydew, Snaggletooth (Elijah Tafao), Sunshine
FNGs: None
COUNT: 10
WARMUP:
– baby arm circles
– Imperial walkers
– SSH
– Squats
– Burpee (1)

THE THANG:
4 rounds – FORM MATTERS
– 15 block thrusters
– 5 blockees
– 20 goblet squats
– 45 block curls
– 100 meter OH block carry
– 20 merkins
Lap around island between each round

MARY:
– Flutter kicks
– Hello Dolly’s
– American hammers
– LBC’s
– 1 minute low plank
– Willy Mays Hayes
– Cherry Pickers

ANNOUNCEMENTS:
Prayer for Pool Boy and his upcoming conversation with his pastor.
Prayer for Sunshine’s family friend, Alex, who took his own life yesterday.
Prayer for the children of all men in Shamrock.

Escape from Haw Ridge March 27th

COT:
We focused on firm today. The difference between rushing through my reps and holding form in the reps is astronomical. When I rush, there is a sense of hurry, competition with the next guy, and unnecessary injuries can occur. But when I slow things down, I’m no longer in competition or hurried. My movements are measured and intentional.

So often in life I can get focused on the finish line. Rushing through from one task to the next. I grow accustomed to living in that hurried chaos and begin to compare my life to everyone else. What I’m trying to do this year is slow things down. Stop thinking about everyone else’s journey and live mine. If that means I have less money than the next guy, so be it. If I have to change my plans to stop and take time with my family, then I’ll do it. The most important people in my life will only live in my home for so long. How much time and I willing to set aside to engage with them and build lasting relationships rather than just finish my job and send them on their own?