Einstein – Page 3 – F3 Knoxville

Coupon Ladder

February 16, 2026 BackBlasts

AO: the-farm
Q: Einstein
PAX: Aladdin, Choir Boy, Magnum, Einstein
FNGs: None
COUNT: 4
WARMUP:
The usual

THE THANG:
Coupon Ladder. 12 reps, dropping a rep and an exercise each round.

Did Curls, Press, Tri, Lawn Mower, Sumo Squat, Merkins, BBS. Heals to Heaven, CDDs, Swings, Dead Lift, Blockee.

Ran out of time.

MARY:
Flutter and Hello Dolly

ANNOUNCEMENTS:

COT:
Failure in the short term hurts but it can be a great motivational tool yielding far better long term results.

Full contact Ultimate

February 13, 2026 BackBlasts

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, Einstein, Lightweight, Magnum, Pew-pew, @backdraft
FNGs: None
COUNT: 8
WARMUP: SSH and some moaning

THE THANG: Ultimate

MARY:

ANNOUNCEMENTS:

COT: Romans 12:2- renew your mind. Be transformed.

A friendly match

February 12, 2026 BackBlasts

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

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Weighted Card Game

February 11, 2026 BackBlasts

AO: the-farm
Q: Einstein
PAX: Lightweight, Aladdin, Bartman, Pew-pew, Choir Boy, Einstein
FNGs: None
COUNT: 6
WARMUP:
Yes

THE THANG:
Worked through a deck of cards. Depending on the suit, we did merkins, squats, pickle pounders, monkey humpers

MARY:
A cherry picker

ANNOUNCEMENTS:
Murderball at dogpound Thursday if we have the numbers

COT:
2 Timothy 4:3-4 For the time is coming when people will not endure sound teaching, but having itching ears they will accumulate for themselves teachers to suit their own passions, [4] and will turn away from listening to the truth and wander off into myths.

Protect your mind from worldly attacks in the form of entertainment.

No No Square Verson 1.OOOH

February 10, 2026 BackBlasts

AO: dogpound
Q: Nixon
PAX: Earmuffs (Dan Studt), Lightweight, Pew-pew, Aladdin, Einstein
FNGs: None
COUNT: 6
WARMUP:

Side Straddle Hops x 10
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10

THE THANG:

Escape from San Francisco

The stadium: Complete these three sets of exercises to fight off the alien hordes.

CMU Swinges x 25
American Hammers x 20
Blockees x 10

Golden Gate Bridge Run: Run from the Alien horde over the Golden Gate Bridge thrice and complete these free exercises.

Merkins x 25
BBS x 25
SSH x 25

Chinese Fire Drill: Sprints with exercises at 4 stations

1: V-ups x 10
2: Squats x 10
3: Dimond Push-ups x 10
4: Flutter Kicks x 10

MARY: None

ANNOUNCEMENTS: See Slack

COT: Check in on your lonely friends for Valentine’s Day or Singles Awareness Day (SAD), let them know they are not alone and that they are loved. Also, they could find a special friend at F3 instead of some soulless dating app, a platonic friend, no Homo, maybe one that has an attractive sister or single aunt.