Gibbler – F3 Knoxville

Thing 1 and Thing 2

March 4, 2026 BackBlasts

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Casey Kasem (Jess), Cosmo 2, Rainbow, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Double Wide, Suds, Hands, Matlock (Bill Maddox), Pac-man, Hot Tub (John Muller), P3, Gibbler, Cat Gut (Mike Davis)
FNGs: None
COUNT: 15
WARMUP:

SSH
Misc Stretching

THE THANG:

Count off Thing 1 & Thing 2

🏃 Mosey to Toilet Bowl (¼ mile)
⸻
Partner Bump Workout
Thing 1 starts halfway on route
200 Jump Squats (team)
Thing 2 jumps / partner runs → switch on bump
200 Merkins (team)
Same format
200 Big Boy Sit-ups (team)
Same format
⸻
🏃 Mosey to Muscle Beach
⸻
Pull-Up Station
Thing 1 alternate:
10 pull-ups each round
Rest while Thing 2 works
➡ Goal: 40 pull-ups per person

MARY:

No time for Hairy Mary

ANNOUNCEMENTS:

COT:

“Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.”
Ecclesiastes 4:9-10 NIV
bible.com/bible/111/ecc.4.9-10.NIV

A good walk

March 2, 2026 BackBlasts

AO: ruck
Q: Matlock (Bill Maddox)
PAX: Gibbler, F3 Pluto ( Hugh Nystrom), bluebird, Rugby
FNGs: None
COUNT: 4.5
WARMUP: assessed rain

THE THANG: walked and talked. Talked and walked

MARY:

ANNOUNCEMENTS:

COT: Hands crushed it

Ruck a roo.

February 23, 2026 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: bluebird, Bunny, Gibbler, Matlock (Bill Maddox)
FNGs: None
COUNT: 5
WARMUP:

THE THANG: brrrr

MARY:

ANNOUNCEMENTS:

COT: Cat Gut (Mike Davis) pray without ceasing

OTB Pickleball

February 21, 2026 BackBlasts

AO: the-farm
Q: Einstein , Mayberry, La-Z-Boy (Zac Smith), I-Beam, Gibbler
PAX: La-Z-Boy (Zac Smith), Gibbler, I-Beam, Einstein, Mayberry
FNGs: None
COUNT: 5
WARMUP:
Pass
THE THANG:
Pickleball
MARY:

ANNOUNCEMENTS:

COT:

Interval Work

February 18, 2026 BackBlasts

AO: asylum-am
Q: Double Wide
PAX: Rainbow, Cosmo 2, Fabio (Joe Hamilton), Tropicana, Double Wide, Matlock (Bill Maddox), Waffle House (Brady Greene), Cat Gut (Mike Davis), Cinco (Scott McGuire), Gibbler, Tecmo, White Belt
FNGs: None
COUNT: 12
WARMUP: SSH, various stretches, calves & Achilles on the curb, Rocky Balboas

THE THANG:
Intervals on the double loop parking lot – sprint the long and recover on the short ends. Mixed in ab work within the rounds with planks, LBC’s & flutters
Baby Everest for partner AMRAP with jump squats, flutters maybe? & plank

MARY:
Flexibility work

ANNOUNCEMENTS:

COT:
Find that idol that’s consuming your time and up-root it for Lent so you can grow in your relationship with Christ