Einstein – Page 11 – F3 Knoxville

Coupon Dora

July 15, 2025 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Pew-pew, Mayberry, Madoff, Windex, Earmuffs (Dan Studt), Einstein
FNGs: None
COUNT: 7
WARMUP:
Yes
THE THANG:
Dora 300/200/100
Presses, weighted hammers, weighted dips
Squats, bbs, merkins
Run/farmer carry/rifle carry

MARY:
Stretch

ANNOUNCEMENTS:
Dad camp. 10 yr

COT:
Alright fellas, 30 seconds. In leadership, it’s easy to focus on strategy and skills, but what about our hearts? Proverbs 4:23 challenges us: ‘Above all else, guard your heart, for everything you do flows from it.’ As leaders, our influence flows directly from the condition of our inner man. Are we guarding it against pride, complacency, or bitterness? Or are we cultivating humility, compassion, and a genuine love for those we lead? Let’s commit this week to intentionally examine and guard our hearts, knowing that true impact starts within.

Paying the Rentx

July 10, 2025 BackBlasts

AO: dogpound
Q: Nixon
PAX: Mayberry, Lightweight, Earmuffs (Dan Studt), Einstein, Aladdin, Pew-pew
FNGs: None
COUNT: 7
WARMUP:

Stretch 8 minutes :
Side Straddle Hops x 20
Tempo merkins
Should stretches
Chest stretches
Calf stretches
Quad stretches
Run to pull-up bars

THE THANG:

Accountability Buddy Pull-ups 3 sets
– Run to pull up bars
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed
– Run to stairs as a group

– Location: Stair
– Do 69 reps
– 3 x 23 Pickle pounders
– 3 x 23 Monkey fuckers
– 3 x 23 Hello dollies
– Hold position squats
– Run to Restrooms

Wall near rest rooms
– Do 69 reps
– 3 x 23 Wall jumps
– 3 x 23 Dimond pushups
– 3 x 23 Carolina Dry Docks
– Run to CMUS

– Magic Mike with CMU
– Do 69 reps
– 3 x 23 Over head press
– 3 x 23 Curls
– 3 x 23 Goblet Squats

MARY: N/A

ANNOUNCEMENTS:

COT: Man in the area speech from Theodore Roosevelt. Reminded PAXs that they are men of action and that failure and sacrifice are part of life and when done with virtue will led to final victory.

Vest on…Vest off

July 9, 2025 BackBlasts

AO: the-farm
Q: Aladdin
PAX: Lightweight, Pew-pew, Aladdin, Choir Boy, Einstein, Magnum, @razzmatazz @storermer
FNGs: None
COUNT: 7
WARMUP:
SSH
Cherry pickers
Arm circles
Stretching

THE THANG:
Run a lap around park weightless
Weighted circuit:
50 Dips
Shoulder blast with blocks 20/20/20
Split squats 25 per leg
Lunge to playground
Bear crawl from playground to small pavilion
Step ups 25 per leg
50 calf raises
2 sets of 25/25/25 rows/merkins/cdd
100 curls
Vest gun walk

MARY:
American hammers

ANNOUNCEMENTS:

COT:
Practice Gratitude

Lieslelottie

July 7, 2025 BackBlasts

AO: the-farm
Q: Lightweight
PAX: Einstein, Choir Boy, Aladdin, Trunk (Seth Knisley), Magnum, Pew-pew, Stoerner
FNGs: None
COUNT: 8
WARMUP:
We did
THE THANG:

Buy in 50 merkins

7s:
Burpees/Heels to Heaven
Dips/Calf raises
Lunges/wmd
Box Jumps/CDD
LBC/Freddie mercury
Squats/pickle
Bobby hurley/GA cheerleader

Buy out 50 merkins

MARY:
Knox Cherry pickers

ANNOUNCEMENTS:
Flag Handoff at the Dog Pound

COT: Work Don’t Kill

249th American Birthday World War Party

July 3, 2025 BackBlasts

AO: dogpound
Q: Nixon
PAX: Windex, Lightweight, Love Shaq, Einstein
FNGs: None
COUNT: 5
WARMUP:

8 minutes stretch

THE THANG:

Accountability Buddy Pull-ups 3 sets
– Run to pull up bars
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed

Set 1 Pull-up bars
20 x WWI f3nation.com/post/world-war-i-sit-up
20 x Foxhole f3nation.com/post/foxhole

Run to stairs as a group

Set 2 Stairs
20 x WWII f3nation.com/post/world-war-ii-sit-up
20 x Dive Bombers f3nation.com/post/dive-bombers

Run to CMU Armory

Set 3 CMU Armory
10 x WWIII World-War 3 Sit-up
10 x WMD f3nation.com/post/wmd
10 x Navy Seal Burpee f3nation.com/post/navy-seal-burpee
1 x Colt45

MARY:

Ring of fire Merkins 3 reps

ANNOUNCEMENTS:

Starfish on July 12th if Anderson County AOs
Dad Camp July 15-17th. See main slack for more details

COT:
America’s 249th birthday is a time to reflect that the freedoms we celebrate are not free and are not guaranteed by any god. Our freedoms must be maintained by continued sacrifice at home through civic virtues and moral leadership.