Haggis – F3 Knoxville

[cvproject] Pax Poker

August 26, 2025 BackBlasts

AO: cv-the-project
Q: Baby Face
PAX: LowBid, Munge, Tom Tom, Flying Dutchman, flyball, Mooch, Biohack, Mathlete, Ocho, Haggis, Lt. Dan, Boy George
FNGs: None
COUNT: 13
WARMUP:Warm up
SSH x 30
Good Morning x 10
Willie Mayes Hayes x 10
Tempo Merkins X15
Tempo squats x 1
Cherry Pickers
Mosey to the side lot, Upper lot, Or the recruiting office lot

The Thang:

PAX Poker
PAX split into teams of 2 or 3. At the end of the parking Lot the cards were placed. Each group sends one member out to retrieve a card. The mode of travel varies (bear crawls, walking lunges, backwards run). The PAX who are not retrieving cards are doing stationary exercises called out by Q or another appointee.
Once each group has 5 cards, everyone recovers. Each group looks at their hand. The group can decide to fold and do 5 burpees or play. If you play and lose, you do 10 burpees. If you play and win you do no(or 5) burpees and get to shuffle the cards for the next round. The cards are returned to the pile, shuffled and then we start again. Everyone does all the exercises on the winning hands cards.
Round 1
Bear crawling to the cards while PAX do plank city (regular, low, right arm high, left arm high)
—-Everyone does all the exercises on the F3 card faces:
Round 2
Backwards run to the cards while stationary PAX holds a squat.
—-Everyone does all the exercises on the F3 card faces

ANNOUNCEMENTS: Boathouse OTB Tuesday evening at 7 00pm

COT: 10 years ago yesterday My Mother passed away I told the story of this and how it was leading up to my wedding 12 days later

[cvproject] DORA Double Down

August 14, 2025 BackBlasts

AO: cv-the-project
Q: TombRaider
PAX: Boy George, Tom Tom, Munge, Ocho, Squeaker, Baby Face, Biohack, Haggis, LowBid, Lt. Dan, Mathlete, TombRaider
FNGs: None
COUNT: 12
WARMUP:
– projectivators
– Tempo squat
– Tie fighters
– Tempo merkins
– Shoulder taps
– Mountain climbers
– Cherry pickers

THE THANG:

Everyone grabs a CMU.
DORA workout, relocate between each round:
One partner runs to the other side of lot and holds plank. Other partner does a double farmer carry to said location.

DORA, non-working man runs a lap
– Step-ups x100
– Deep merkins x100
– Box squats x100
– Curls x100
– Bulgarian split squats x100
– Deep dry docks x100

MARY:
– Tempo merkins
– LBCs
– Flutter kicks

ANNOUNCEMENTS:
– planning a family workout in the coming weeks. Date TBD

COT:
Talked about our “why”. Why we show up in the gloom every workout.
My reason is to get better, and to help the man next to me get better cause I know he’s gonna help to make me better.
Referenced Qsource to talk about why Fitness is the 1st F…
Self control is the foundation upon which all other areas are built.

Prov 25:28 – Like a city whose walls are broken through is a person who lacks self-control.

Battle Royal Team Erector vs Team Slappy

July 3, 2025 BackBlasts

AO: the-project
Q: Flying Dutchman
PAX: Erector, Lt. Dan, Tom Tom, Mathlete, Haggis, Nosedive, Flying Dutchman, Ocho, Baby Face, slappy, Crawlspace, Munge, Chicken Bone, Snaggletooth (Elijah Tafao), @Dart Gun, None
FNGs: 1 None
COUNT: 15
WARMUP:
SSH, Moroccan Nightclub, LBAC, Willie Mays Hayes, Temp Squats, Cherry Pickers
THE THANG:
Team Erector vs Team Slappy compete for most points. Start from the flag and take off to complete three steps. Step 1- one person needs to visit the Bell, the wall, the playground and the pull-up bar. The must complete and excercise and pick up an envelope with a 1 or a 2 on it depending who arrived first. While the is happening the rest of the team is running to the starting point to complete step 2. Flip cards and complete excercise until 35 are complete for the team. Round 3, continue to flip cards but add running up the stairs, do 1 burpee and the back down. Continue doing that until time is called. Excercises include: Derkins, Diamond Derkins, Wide Arm Derkins, Man Makers , Murder Bunnies, Blockees, Curls, Presses, Tricepts. Chest Press, Thusters, Colt 45, Lt Dans, Heavy Squats, Heavy Lunges, Bear Crawl, Mountain Climbers, Dips, SSH, Karate Jacks, Heavy Dolly’s, Heavy Box Cutters, Heavy Fullers, Heavy Big Boys, John Cusack, Kevin MacCallister, Bent Rows, Upright Rows, America Hammers, CMU Swings, Wall-ups.
MARY:
None
ANNOUNCEMENTS:

COT:
Read quote from the Independence Day movie and compared it to Independence Day quotes from our founding fathers George Washington, John Adam’s, Thomas Jefferson and Benjamin Franklin. The movie quote does get you hyped up to fight for our freedom, and the founding fathers did the same but each added something about God and Christ and our duty there. Speaking about God alongside everything was expected as they understood that without God they would not have anything. It is right, honorable and respectful to be proud of our country, flag and our Independence Day; however, we should never want independence from God. We in Christ are happy servants to a loving God and Savior.

A JUCO Gift Exchange

December 27, 2024 BackBlasts

AO: juco
Q: Windex
PAX: Butterknife, Haggis, Love Shaq, Windex
FNGs: None
COUNT: 4
WARMUP:
SSH, Tempo Squats, Tennessee Rocking Chair, Cherry Pickers

THE THANG:
Mosey to a parking lot.
Gift 1: See The Lights
1st Light Pole – 5 Merkins
2nd Light Pole – 10 Merkins
3rd Light Pole – 15 Merkins
4th Light Pole – 20 Merkins
5th Light Pole – 25 Merkins
6th Light Pole – 30 Merkins

Mosey to CMU Pile.
Gift 2:
20 Curls, 20 O.H. Press, 20 Heavy Squats. Mosey up the stairs and touch the building. Repeat 1x

Mosey to the duck lot.
Gift 3:
100 Collective Burpees

Mosey to the Science walls.
Gift 4:
1 Runs to the end of the lot and back. Others do box jumps. Switch runner. Do toe taps.
Repeat until everyone runs 2x

Mosey to the big lot.
Gift 5: Suicidal Bears
Run 1 line, Bear Crawl back 1 line
Run 2 lines, Bear Crawl back 1 line
Run 3 lines, Bear Crawl back 1 line
Run 4 lines, Bear Crawl back 1 line
Run 5 lines, Bear Crawl to curb.

Mosey back to the flag.

MARY:
Flutter Kicks, Scissors, and Freddy Mercury

ANNOUNCEMENTS:
The workout is over :rolling_on_the_floor_laughing:

COT:
As some know, my foot has been a real problem for the last 5 months. The majority of the time, the pain was at an 8 or 9. This unintentional thing with my foot, forced me to literally transform the way I live. I walked with a limp, putting a shoe on was torture, I could not walk barefoot, and the day to day of going about my life was exhausting to say the least. I did go to the foot doctor about 6 weeks ago and got something for it. About two weeks ago it started to slowly feel better; and a couple of days ago, the pain completely went away.

Back up a couple of months – I was driving and thinking, “God, what am I supposed get from this unintentional thing that has completely transformed how I go about my life?” (At this point I was about ready to cut my foot off)

All I heard, or thought, or felt was this – or something similar.

“Be intentional in knowing me, and I will transform your life.”

My takeaway is this: something unintentional forced me to change; and God wants me to be intentional (in knowing Him), and He will do the changing.

James 4:7-8
7 So give yourselves completely to God. Stand against the devil, and the devil will run from you.
8 Come near to God, and God will come near to you. You sinners, clean sin out of your lives. You who are trying to follow God and the world at the same time, make your thinking pure.

Snaggle’s Q

November 25, 2024 BackBlasts

AO: shamrock
Q: Snaggletooth (Elijah Tafao)
PAX: Crawlspace, Stitch, Snaggletooth (Elijah Tafao), Oscar Meyer, Baby Boomer, Haggis, slappy, Anchorman, Dumpster Dive, Skidmark, Squatter, Bedwetter
FNGs: None
COUNT: 12 disciples
WARMUP:
SSH x15, imperial squawker x10, tempo merk x10, projectivator x10, 5 burpees OYO, stretch OYO, cherry pickers x5

THE THANG:
1. Mosey to bars: Pull-ups x7/other pax squats
2. Mosey to CMU: 2 equal lines for Relay: Pax curl, thruster, OHP or Tri Ext, squat, rows, BBS, flutter, blockees, etc, while relay murder bunny to ramp/rifle carry back – switch out for next pax
3. Mosey to big lot: mucho chesto
4. Mosey to football field: Battle buddy up for Fireman carry (or piggyback) to 25 then switch to 50, then switch to wheel barrow to 25, then switch to FG.
5. Freeze tag in end zone 5 minutes

MARY:
MOSEY back to START for Mary ring of fire (plank while 1 merkin around the circle-2 if time-3if time)

ANNOUNCEMENTS:
1. Rucksgiving
2. ROCO Convergence

COT:
“Blessed is the man who walks not in the counsel of the wicked, nor stands in the way of sinners, nor sits in the seat of scoffers; but his delight is in the law of the Lord, and on his law he meditates day and night. He is like a tree planted by streams of water that yields its fruit in its season, and its leaf does not wither. In all that he does, he prospers. The wicked are not so, but are like chaff that the wind drives away. Therefore the wicked will not stand in the judgment, nor sinners in the congregation of the righteous; for the Lord knows the way of the righteous, but the way of the wicked will perish.”
‭‭Psalm‬ ‭1‬:‭1‬-‭6‬ ‭ESV‬‬