Free Fall – F3 Knoxville

A hard workout turned into Ultimate

February 27, 2026 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Lizzy, Pool Boy, MacGruber, Stitch, Squatter, Free Fall, Crawlspace, Baby Boomer, Fabio (Joe Hamilton), Mermaid, Wobble
FNGs: None
COUNT: 11
WARMUP:
SSH, Baby Arm Circles Forward/Backward, Moroccan night clubs, alleluias, cherry pickers
THE THANG:
Station 1 – Cinderblock Strength Circuit
2 Rounds
20 reps each exercise
1 lap after each round
Exercises (20 reps each):
– Thrusters
– Bench Press
– Curls
– Overhead Press
– Deadlift
Complete all five movements (100 reps total), then run one lap. Repeat for three total rounds.
Station 2 – Leg Grinder
2 Rounds
Modified lap after each round
Each round:
– 60-second Wall Sit
– 20 Walking Lunges (10 each leg)
– 20 Elevated Heel Squats
– 20 Calf Raises
Modified Lap (quad burner lap):
– 20 Low Partial Squats (stay in the bottom half, do not fully extend)
– Duck Walk Backward while staying low (set distance or across parking lot)
– 20 Low Partial Squats
– Duck Walk Forward back to the station

The lights on the practice field were left “on” so I cut both of the above stations one round short, and scrapped the third station to play some impromptu ultimate frisbee.

MARY:
We did Jane Fonda’s until time expired

ANNOUNCEMENTS:

COT:

Q Source 1.3 the Queen
f3nation.com/queen

Placeholder for Lizzy

February 25, 2026 BackBlasts

AO: shamrock
Q: Lizzy
PAX: Booster, Flower Pot, slappy, Free Fall, Eliza, Mermaid, Drano, Otis, Natty, Unibráu (Nick Robinson), Mountain Ice, Spellcheck, Honeydew, Anchorman, Stitch, DoorKicker (Jud), Squatter, Dumpster Dive, Shotgun
FNGs: None
COUNT: 22
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Ain’t no title to this

February 4, 2026 BackBlasts

AO: shamrock
Q: Dumpster Dive
PAX: Anchorman, Drano, Eliza, Free Fall, slappy, Lizzy, Mermaid, Polly, Pool Boy, Squatter
FNGs: None
COUNT: 11
WARMUP:
SSH
Cherry :cherries: pickers
Tempo squats
Baby arm circles
Inch worms
Stretch the legs
Arm stretches

THE THANG:
Grab CMU – everything in cadence
Curl to overhead press
Seesaw lunges
CMU around the world
Single leg rows
CMU flutter kicks
Goblet squats
Triceps extension

Run a lap or work up to sprints
MARY:
N/A
ANNOUNCEMENTS:

COT:
I’m reading Matthew. I’m trying to be patient with people. I might need to find a new church. I love you guys – not in a gay way though. Although there’s nothing wrong with that if you’re into that sort of thing. Free Fall says he’s gonna try trans men to see if dating a guy with girl parts is better than dating a girl with girl parts. So we pray for his journey. It’s not totally gay, just sorta gay.

Eliza’s 41!

December 12, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Skidmark, Ribbed (Joshua Sagraves), Crawlspace, Drano, Free Fall, Honeydew, Dumpster Dive, Anchorman, Bed Wetter, Stitch, Mermaid, MacGruber, Blindside, Base Salary, slappy, Gringo, Pool Boy, Flower Pot, Lizzy, Slim Reaper
FNGs: None
COUNT: 21
WARMUP: SSH MNC GRADY CORN

THE THANG: GRAB A BLOCK, run to statue retrieve a bday card for Eliza, read it aloud and perform the exercises. Rinse and repeat.

Soundtrack: Boy Band Friday

ANNOUNCEMENTS: none

COT: community is our design. Going it alone sucks.

Ecclesiastes 4:9-12

Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.

The Fun House

November 21, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Mermaid, Squatter, Free Fall, Dumpster Dive, Baby Boomer, Anchorman, Drano, Lizzy, Skidmark, Stitch, Gringo, Eliza
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Superman bananas
– tempo squats
– tempo merkins
– cherry pickers
– twistys
– little o this and that
– move to the coupon pile parking lot

THE THANG:
“Fun House”
Circuit was set up around the parking lot. Partner up. Do the thing and then move to the next thing. We listened to the new playlist. It was lots of fun.
– Tire toss
– Sitting back to back coupon handoff
– Standing back to back coupon handoff
– Dog Sled Pull
– Heavy Pallet Carry
– School Desk OHP
– Heavy Press
– Heavy Squat
– Ladder Flutters
– Half Block Shoulder Presses
– St. Curls
– Decline Freddy Presses
– Half Block Big Boy
– Back To Back Over Under Coupon Handoff
– Heavy American Hammers

After we did a couple rounds we put all the stuff up and moved to the flag area. On the way we did some 11s with curb merkins and iron mikes.

MARY:
never

ANNOUNCEMENTS:
– Go ruck event at some point next fall. See Lizzy
– We’re doing something for black Friday morning. Stay tuned.

COT:
Are the issues that get up worked up “death bed issues”? Will the concerns and regrets that you have at the end of your life be the same as the ones that get you upset today? Most of the things we are upset about today will be forgotten, the things that we will regret are things that we are neglecting now.