Einstein – F3 Knoxville

Summer Abs start in Spring

March 10, 2026 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Einstein
FNGs: None
COUNT: 2
WARMUP:
Yes
THE THANG:
Abs and movement in the Thunderdome. BBS, Hollow Rockers, Imperial Walkers, Box Cutters, Flutter Kicks, Side Crunch.

Jog, Bernie, side shuffle, lunge
MARY:
No additional Mary
ANNOUNCEMENTS:
Haw Ridge
COT: Your past doesn’t define you

Four Corners

March 9, 2026 BackBlasts

AO: the-farm
Q: Einstein , Magnum
PAX: Einstein, Magnum
FNGs: None
COUNT: 2
WARMUP:
Yes
THE THANG:
Four corners
10, 20, 30, 40 reps
Merkins, squats. BBS
CDDs, skaters. LBCs
Shoulder Taps, twinkle toes, flutter kicks

MARY:
Toe touch

ANNOUNCEMENTS:
Haw Ridge

COT:
“If you have really high ambitions, you achieve great things even if you fail. If you have low ambitions, you achieve nothing even if you succeed.” Nicholai Tangen

7s plus

March 2, 2026 BackBlasts

AO: the-farm
Q: Einstein
PAX: Aladdin, Magnum, Bartman, Einstein
FNGs: None
COUNT: 4
WARMUP:
Usual

THE THANG:
7s Dips and Get ups with a Bear Crawl
25 skaters, 50 knockers, 25 skaters
7s Burpees and big boys with Broad Jump
25 skaters, 50 knockers, 25 skaters
7s CDDs and Get Ups with Crab Crawl
25 skaters, 50 knockers, 24 skaters

MARY:
Flutter Kicks
Boat Canoe

ANNOUNCEMENTS:
Haw Ridge

COT:
Give your life direction or the world will give you a distraction. Shane Parrish

Battle @ the farm

February 27, 2026 BackBlasts

AO: the-farm
Q: Aladdin
PAX: Choir Boy, Einstein, Lightweight, Pew-pew
FNGs: None
COUNT: 5
WARMUP:
Yes

THE THANG:
Ultimate

MARY:
No

ANNOUNCEMENTS:

COT: Fear God

Dr. Tabata was Rolling in his Grave

February 26, 2026 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Einstein, Earmuffs (Dan Studt), Ribbed (Joshua Sagraves), Pew-pew, Mic Drop(Sam)
FNGs: None
COUNT: 6
WARMUP:
Yes
THE THANG:
Tabata
MARY:
Some 🍒 pickers
ANNOUNCEMENTS:
Haw Ridge, sign up is live
COT:
Help others