Einstein – Page 14 – F3 Knoxville

Earmuffs is a Beast!

May 20, 2025 BackBlasts

AO: dogpound
Q: Earmuffs (Dan Studt)
PAX: Aladdin, Madoff, Junk (Sam Yoakum), Lightweight, Einstein, Pew-pew, Bartman, Mayberry, Nixon
FNGs: None
COUNT: 10
WARMUP:
SSH
Arm circles
Imperial Squat Walkers
Tempo Squat
Calf raises
THE THANG:
Mosey up the hill
3 x 15 dips along the rail

Core Work – 20 each, 4 count on most, 2 sets+1
Freddy Mercury
Box Cutters
LBCs
Flutter Kicks
American Hammer

Legs at the Hill – Up to Dwayne Johnson for 5 jump squats
20 each
Squats
Lunges
Calf raises (in, out, front – on the stairs – 60 total)
Bulgarian Split Squat (foot on the curb)
Super Mario

Arms by the Backbone –
10 Decline Merkins
10 CDD
10 Shoulder Taps
5 Resistance Pull-ups (5 count down)
20-count hang (1 Mississippi)

MARY:
Knoxville Cherry Picker
Quad stretch

ANNOUNCEMENTS: See the newsletter

COT: Marriage is a model of God’s relationship with his Church and each of us. Earmuffs said some amazing things and challenged us to care for our wives as Christ cares for His church.

Alladin lost

May 16, 2025 BackBlasts

AO: the-farm
Q: Pew-pew
PAX: Aladdin, Einstein, Lightweight, Pew-pew
FNGs: None
COUNT: 4
WARMUP: usual

THE THANG: ultimate frisbee then ultimate slammo

MARY:no time

ANNOUNCEMENTS: hardship hill

COT:treasure the time with your family. Never know what tomorrow brings

A lot of 7’s

May 15, 2025 BackBlasts

AO: dogpound
Q: Bartman
PAX: Einstein, Lightweight, Earmuffs (Dan Studt), Nixon
FNGs: None
COUNT: 5
WARMUP: normal stuff

THE THANG:

7s across parking lot. Squats & parking curb merkins.

7s where the boat used to be. American hammers & suitcase merkins. Bear crawl between.

7s on Matterhorn. Squats at bottom, calf raises at top. Alternate lunge & Bernie up the hill

7s at backbone. Pull-ups & downhill CDDs

MARY:
Dealers choice.
ANNOUNCEMENTS:

COT:
Let no corrupting talk come out of your mouths, but only such as is good for building up, as fits the occasion, that it may give grace to those who hear.
Ephesians 4:29

Ribbed 66

May 8, 2025 BackBlasts

AO: dogpound
Q: Ribbed (Joshua Sagraves)
PAX: Aladdin, Madoff, Mayberry, Bartman, Lightweight, Einstein
FNGs: None
COUNT: 7
– SSH – 25 IC
– Windmills – 10 IC
– Tenessee rocking chairs – 10 IC
– 10-count stretch

Main Workout: “Ribbed 66 Core Circuit” (35 minutes)

Use 6–8 lights spaced out around the parking lot (adjust based on the space/time). At each light, perform 1 core exercise + run to next light. Cycle through the list until time is up or you reach 66 total exercises.

Core Stations (rotate through these)

1. Big Boy Sit-Ups –
2. Flutter Kicks –
3. Freddie Mercurys –
4. LBCs – 25 reps
5. Plank Shoulder Taps –

MARY: Stretching

ANNOUNCEMENTS: Flag hand over at Shamrock

COT:Psalm 23
Remember your Good Shepard today

Kraken to Wallball

May 5, 2025 BackBlasts

AO: the-farm
Q: Choir Boy
PAX: Bartman, Aladdin, Einstein, Choir Boy
FNGs: None
COUNT: 4
WARMUP: Usual, plus we had to wait on Einstein to tie his shoes

THE THANG: Kraken around the basketball court – 6 stations – 10 burpees, 20 lunges, 30 CDDs, 40 LBCs, 50 merkins, and 60 squats. We were supposed to reverse the Kraken, but the rain set in, so we called an audible to wallball under the Tanning Bed for the last 15 minutes or so – burpees for each point given up and squats for each point scored.

MARY: Flutter kicks x 50 (4 ct)

ANNOUNCEMENTS: Hardship Hill

COT: The key is not to learn how to avoid sin but to love God so much that you don’t want to sin and don’t even think about it.