Hands – Page 5 – F3 Knoxville

Skunks and Rabbits

November 12, 2025 BackBlasts

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: P3, Rainbow, Matlock (Bill Maddox), Aquafina, Cat Gut (Mike Davis), Cinco (Scott McGuire), Hands, Pac-man, Tropicana
FNGs: None
COUNT: 9
WARMUP: SSH x 30, jog around parking lot, lunge with BAC, Bernie up Baby Everest -6 tempo squats, run curb to curb with merkins at each side (10 down to 4).

THE THANG: mosey to top of skunk hill with CMU. Partners — do 11’s on skunk hill— merkins at bottom and squats on top. After each set of squats on top one partner grabs CMU and does murder bunnies to first light and does 10 thrusters while partner runs to second light and does 20 merkins and 20 big boys. Alternate with partner.

MARY:

ANNOUNCEMENTS:

COT: Recommend reading “The Story”, the Bible as one continuing story of God and His people. 31 chapters covering Genesis to Revelation using text of the NIV Bible to read like a novel.

CMUs on the run

October 21, 2025 BackBlasts

AO: asylum-am
Q: Hands
PAX: Tropicana, Grandslam, Hands, Matlock (Bill Maddox), P3, Waffle House (Brady Greene), TrampStamp
FNGs: None
COUNT: 7
WARMUP: SSH, froggy squats, parking space drills, tempo merkins, plank related moves

THE THANG: Carry your CMU to the toilet bowl on the hop. Did 3 exercises for 1 minute each, then ran for a bit. Repeated the cycle 2 more times with different exercises and running paths. Did a bonus set and then went back to the AO with weight on the hop.

MARY: In & Outs, dying cockroaches, O-rings, one legged reverse pickle pounders.

ANNOUNCEMENTS:

COT: Awesome to have Grandslam back in the mix and in the hunt. Tropicana was back after staring down the Spartan trifecta and laughing in its face.
As = while or similarly? (see the Lord’s Prayer)
What does prayer change? The person who prays, of course!

Who Needs Gloves?

October 8, 2025 BackBlasts

AO: asylum-am
Q: Mermaid
PAX: Mermaid, Cat Gut (Mike Davis), Shotgun, Farley, Matlock (Bill Maddox), Hands, Tropicana, Cinco (Scott McGuire), Rainbow, Aquafina, P3, Fabio (Joe Hamilton), Holler, white belt
FNGs: None
COUNT: 14
WARMUP:
What is the best warmup exercise ever? The PAX answered Cherry Pickers, so we did three low and S L O W cherry pickers, followed by SSH, Runner’s stretch, both legs, Up dog & down dog, with some tempo merkins and tempo squats
THE THANG:
Mosey to the pavalon, and remind the PAX that the chose the full Mermaid, and not the lite version.
We proceeded to do 20 lunges, followed by a 30 second wall squat, then subtracted one lunge each round. 19 lunges, 30 seconds, 18 lunges, 30 seconds, all the way down to 1 lunge and a 30 second wall squat.
Following the sweatfest of the above, we went to the picnic tables and did two round of bulgarian split squats, 10 each leg for a total of 20 each leg. We moseyed back to the curb next to the flag and did 20 heel elevated squats. We then divided into two groups. One group stayed at the bottom of the hill and did 5 merkins, while the other group sprinted to the top. At the top, the runners tried to complete 5 merkins before the second group sprinted to the top. We did an up and down hill with merkins, then an up and down hill with squats.
MARY:
We walked back to the flag and finished with going around the circle and the PAX calling a mary exercise, and following each with 10 merkins. We closed out with some simple runner’s stretching and quad stretching.
ANNOUNCEMENTS:
10 yr anniversary on the horizon for 11/8
COT:
I want to normalize men being vulnerable. We don’t have to suffer through our problems alone. We can share the trials, and our friends can help us walk through the challenges. I shared a story about a friend whose wife left him almost a year ago, and she also abandoned the kids. He is trying to put his life back together, and it is a real challenge. Pay attention to your friends, be there when you notice a problem, and don’t be afraid to verbalize your problems as many of us may have some wisdom to share so that you don’t repeat the same mistakes we made when we were faced with tough times.

Random Hills

September 22, 2025 BackBlasts

AO: asylum-am
Q: Fabio (Joe Hamilton)
PAX: Farley, P3, Aquafina, Pac-man, F3 Pluto ( Hugh Nystrom), Waffle House (Brady Greene), Cinco (Scott McGuire), Matlock (Bill Maddox), Hands, Tropicana
FNGs: None
COUNT: 11
WARMUP: SSH, Tie fighters, Tempo squats, Cherry Pickers, finished w/Tempo merkins trying to give P3 enough time to join us

THE THANG: Left P3 as he headed to the Pavalon to take care of business and headed to the bottom of Cardiac.

Two rounds up cardiac, 20 curls at the bottom, Bernie to the first bend, 20 jump squats, bear crawl to the next corner, 20 CDDs, run to the top, 20 dips. P3 finally joined us on the second round.

After the second headed to the trail of tears?? (Not sure what we call it). Starting at the wall did 5 merkins, 5 BBS and 5 Smurf jacks at every other light till we got to the road. Rabbits did burpees while they waited on the six.

Headed to Everest, partnered up for two trips up each. One partner runs other does AMRAP. First round lunges, second round hello Dollie’s

Headed back to the AO stopping for some CCDs and other random exercises in random spots on the way.

MARY: one deep squat

ANNOUNCEMENTS:

COT: looking for opportunities to be servant leaders. Lead behind the scenes. Pick up a Q

Variations on a Theme

September 11, 2025 BackBlasts

AO: asylum-am
Q: Pac-man , Sawdust
PAX: Matlock (Bill Maddox), P3, Sawdust, Hands, Tropicana
FNGs: None
COUNT: 6
WARMUP: Just the usual, thanks!

THE THANG: Slight modification to an ol’ Sawdust Q with 3 stations.

MARY: No, but still quite contrary.

ANNOUNCEMENTS: Nah

COT: Pac-man gave a profound word.