Free Fall – Page 2 – F3 Knoxville

Four Corners

October 20, 2025 BackBlasts

AO: shamrock
Q: Drano
PAX: Baby Boomer, Anchorman, Crawlspace, Mermaid, slappy, Dumpster Dive (Brad Burnette), Free Fall, Honeydew, Not Bacon
FNGs: None
COUNT: 10
WARMUP:
1. Side-Straddle Hops (Jumping Jacks)
2. Windmills
3. Imperial Walkers
4. Tempo Squats
5. Arm Circles (forward/backward)

THE THANG:
🧱 Corner 1 – Upper Body
• 20 Merkins (push-ups)
• 15 Carolina Dry Docks
• 10 Hand-Release Merkins

🦵 Corner 2 – Lower Body
• 20 Squats
• 15 Lunges (each leg)
• 10 Jump Squats

💥 Corner 3 – Core
• 20 Big Boy Sit-ups
• 15 Flutter Kicks (4-count)
• 10 V-Ups

🏃 Corner 4 – Cardio / Full Body
• 10 Burpees
• 20 Mountain Climbers (4-count)
• 30 SSH

MARY:
Football!!!!!

ANNOUNCEMENTS:

COT:
Keep an eye out for each other. Irregularities in behavior or habits is often a symptom of a greater problem. If you don’t see someone often, check in on them.

SLAPOLY!

October 10, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Eliza, slappy, Stitch, Mermaid, Free Fall, Dumpster Dive, Squatter, Drano, Dog Bite, Pool Boy (Jacob Thress)
FNGs: None
COUNT: 10
WARMUP:
– reach for the sky cherry pickers
– Reach for the sky hoola hoops
– Jumping spiders
– Projectovators
– Friendship merkins
– Gogetteters/goof balls/marios
– Friendship fist bump
– Move to the game board

THE THANG:
Split into 3 teams. Each team has two big dice. Approx 80 cards laid out around parking lot in a big square (like monopoly). Each card is 1 space. Roll dice and move to the space. Do 10x of whatever the card says then roll again. Score 1 point per space landed on and 10 points for each time around the board. Most points wins. We listened to my best grunge playlist. It was amazing.

“Thank you for enjoying that workout”

MARY:
Nope

ANNOUNCEMENTS:
Convergence 11/8

COT:
Prayer is a big deal. I’m not very good at it. I recently set an alarm on my phone every day at 2:21 to pray for my daughter. My wife is also doing it. I think it will reap a blessing. I suggest you guys think of a way to carve out time to pray each day. You guys are awesome.

3 Amigos

October 8, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Dumpster Dive (Brad Burnette), Free Fall
FNGs: None
COUNT: 3
WARMUP:
SSH
Moroccan Nightclubs
Hairy Rockettes
Mountain Climbers
Tempo Merkins
Cherry Pickers
Tempo Squats

THE THANG:
Mosey to the CMU pile
Every man grabs a CMU and does the following:
75 Bench
50 Curls
25 Dips
25 OHP
15 Lawnmower pulls – Each Arm
10 Blockees
Rack em

Mosey to the practice field

Start at goal line. One person has frisbee and the remaining PAX all go out for a toss. ONE person catches it and the group continues to run until they reach the other goal line and back. On a drop, everyone does 2 burpees. There will be a 2 minute timer to get down the field and back to the goal line. If we don’t make it, we do 10 burpees each.

Did 3 rounds of that and a couple of restarts

MARY:
Freddy Mercury’s
20 BBS
20 Heels to Heaven

ANNOUNCEMENTS:
1. November 7th and 8th – 10 year anniversary convergence. XUL meet up on Friday night and workout on Saturday morning at Asylum. Let’s get signed up. Donate and volunteer to help clean up.
2. T-shirt/hoody orders for 10 year graphic. Will post a link on Slack to get your orders in.

COT:
As AOQ, I want to stay engaged and be accessible for anyone that needs me.
As an AO, we are consistently showing up here and stepping in to lead. Thank you!
How are we doing outside of the group, in community?
Are we meeting as individuals? Staying in touch?
Meet with one another for lunch (Let’s have a group lunch next week).
Let’s have a group outing one night before the end of the month. I’ll post both.

We draw strength in our circumstances and in our faith when we come together.

Hebrews 10:24-25 – “And let us consider how we may spur one another on toward love and good deeds, meeting together… encouraging one another.”

Please reach out to each other.

As clean as they want to be.

September 13, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Mermaid, Free Fall, Band Camp, Dumpster Dive, Flower Pot, slappy, Crawlspace, Pool Boy (Jacob Thress), Stitch, Toretto, Eliza, Snaggletooth (Elijah Tafao), Dog Bite
FNGs: None
COUNT: 13
WARMUP: SSH, Cherry Pickers, Grady Corns, arm circles and stretching

THE THANG: variety of random exercises including cmu Mary laps and carries. Pax took turns drawing from a deck of cards and each card aligned with a specific exercise for the group.

COT: How’s your thought life ? You stand at the end of a conveyer belt of thoughts. When one comes to you, you have to decide whether it’s good or bad. Whether it’s worth keeping and holding onto or whether it’s destructive or offensive and you have to throw the bad ones away.

IPAX Week 1 – Shamrock Edition

September 10, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Anchorman, LeBling, Mermaid, Eliza, Drano, Honeydew, Free Fall, Pool Boy (Jacob Thress), slappy, Craps, Flower Pot, Lizzy
FNGs: None
COUNT: 13
WARMUP:
SSH
Imperial Walkers
Grady Corns
Hallelujahs
Back stretches
Twisties

THE THANG:
• Equipment
• Standard coupon
• 100 meter (110 yard) field
• The Thang
• Start the timer
2 thrusters
2 100-meter sprints (down and back = 2)
4 thrusters
4 100-meter sprints
6 thrusters
6 100-meter sprints
8 thrusters
8 100-meter sprints
Continue the pattern until time is called
• Scoring
• Count the total number of 100-meter sprints in 50 minutes
• Example:
• 2 thrusters – 2 100-meter sprints = 2
• 4 thrusters – 4 100-meter sprints = 4
• 6 thrusters – 6 100-meter sprints = 6
• 8 thrusters – time is called after you complete 4
100-meter sprints = 4
• TOTAL SCORE = 16

COT: Group prayer