Eliza – Page 3 – F3 Knoxville

Campus Tour

January 14, 2026 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Mermaid, Pool Boy, Drano, slappy, Honeydew, Eliza, Stitch, Polly, Brutus
FNGs: None
COUNT: 9
Visit campus locations and at every stop perform this routine,
5 exercises, 5 reps
Burpees
Big Boys
Squats
Toe Merkins
Merkins

At pull up bar, max pullups and lunges
At columns leg day lite (10 lunges down to 1 with wall squats in between)
Visit Jesus for 7’s with dips, and toe merkins
Visit the turf for some group mary
Run to the CMU’s and do some upper body work

at each stop we did the routine, and then did it again at the finish

COT: Pornography free for the year of 2025. Small adjustments lead to major change

Gulfwood

January 13, 2026 BackBlasts

AO: shamruck
Q: Fabio (Joe Hamilton)
PAX: Baby Boomer, Mermaid, Eliza, Lizzy, Polly, Trojan, slappy
FNGs: None
COUNT: 8
WARMUP:

THE THANG:mosey through Gulfwood. Say good morning to Drano with some monkey humpers

MARY:

ANNOUNCEMENTS: Srarfish convergence, 1/31. Another GoRuck

COT: we are justified by faith, not by works. That doesn’t give us a right to sin but goes give us freedom from condemnation.

The Jolly Bengali Q

January 7, 2026 BackBlasts

AO: shamrock
Q: Dumpster Dive
PAX: Mermaid, slappy, Base Salary, Honeydew, Eliza, Polly, Baby Boomer, Fabio (Joe Hamilton), Stitch
FNGs: None
COUNT: 10
WARMUP:
SSH
4 burpees
Cherry pickers
Tempo squats
4 burpees
Arm stretches
Walk down merkins
Pickle pointers
Back stretches
Seated leg stretches

THE THANG:
Grab a CMU –
Circuit workout, all in cadence, while listening to culturally significant music of my choosing.

Tempo goblet squats x 10
CMU curl to press until it hurts
See saw lunges x 6 each leg
Bench press
Goblet swings 4 count x 10

Run a lap, do some burpees.

MARY:
N/A
ANNOUNCEMENTS:
Nope
COT: have you cleaned your ears lately? Like, REALLY gotten in there and cleaned them?

3 men, 2 dogs

December 23, 2025 BackBlasts

AO: shamruck
Q: Fabio (Joe Hamilton)
PAX: Mermaid, Eliza
FNGs: None
COUNT: 3
WARMUP:

THE THANG: Walked and talked

MARY:

ANNOUNCEMENTS:

COT: remember the reason we should be celebrating Christmas.

Rucking with Ring

December 9, 2025 BackBlasts

AO: shamruck
Q: Drano
PAX: Lizzy, Mermaid, Eliza, Honeydew, The Situation
FNGs: None
COUNT: 6
WARMUP:
Nada

THE THANG:
Rucking through Gulfwood

MARY:
Men don’t need it

ANNOUNCEMENTS:
Pray for Eliza’s uncle, Roger. He is at some final stages of life and it’s not been an easy process for him or Eliza’s mother.

COT:
In John 6:27 Jesus says, “Do not work for the food that perishes, but for the food that endures to eternal life (ESV). This thought made me wonder how much time I give to bread that perishes as opposed to bread that endures to eternal life. I focus on money a lot in my life. Some out of necessity, and some out of idolatry and poor budgeting. I need to rearrange my system of finances to align more with this passage. To prioritize spiritual food over food that perishes.