Honeydew – Page 3 – F3 Knoxville

The Groin Puller

February 18, 2026 BackBlasts

AO: shamrock
Q: Drano
PAX: Mermaid, Stitch, Polly, Pool Boy, slappy, Dumpster Dive, Honeydew, Snaggletooth (Elijah Tafao), Sunshine
FNGs: None
COUNT: 10
WARMUP:
– baby arm circles
– Imperial walkers
– SSH
– Squats
– Burpee (1)

THE THANG:
4 rounds – FORM MATTERS
– 15 block thrusters
– 5 blockees
– 20 goblet squats
– 45 block curls
– 100 meter OH block carry
– 20 merkins
Lap around island between each round

MARY:
– Flutter kicks
– Hello Dolly’s
– American hammers
– LBC’s
– 1 minute low plank
– Willy Mays Hayes
– Cherry Pickers

ANNOUNCEMENTS:
Prayer for Pool Boy and his upcoming conversation with his pastor.
Prayer for Sunshine’s family friend, Alex, who took his own life yesterday.
Prayer for the children of all men in Shamrock.

Escape from Haw Ridge March 27th

COT:
We focused on firm today. The difference between rushing through my reps and holding form in the reps is astronomical. When I rush, there is a sense of hurry, competition with the next guy, and unnecessary injuries can occur. But when I slow things down, I’m no longer in competition or hurried. My movements are measured and intentional.

So often in life I can get focused on the finish line. Rushing through from one task to the next. I grow accustomed to living in that hurried chaos and begin to compare my life to everyone else. What I’m trying to do this year is slow things down. Stop thinking about everyone else’s journey and live mine. If that means I have less money than the next guy, so be it. If I have to change my plans to stop and take time with my family, then I’ll do it. The most important people in my life will only live in my home for so long. How much time and I willing to set aside to engage with them and build lasting relationships rather than just finish my job and send them on their own?

Heavy Commit

February 16, 2026 BackBlasts

AO: shamrock
Q: Baby Boomer
PAX: Drano, Pool Boy, Stitch, Baby Boomer, Honeydew, Mermaid, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 7
WARMUP:
1. Tie fighters
2. Tempo squats jumps
3. Tempo merkins
4. Squatting Grady corns
5. Baseline warmups: high knees, Frankensteins, butt kickers, karaoke

THE THANG:
– Grab CMU head to Jesus statue
– Pick Battle Buddy AMRAP rinse repeat
– Round 1 – alternating farmer carry + wall sit Grady corns
– Round 2 – alternating farmer carry + shoulder taps
– Round 3 – alternating farmer carry + big boys
– Round 4 – cmu dead lifts + run a lap (island 1)
– Round 5 – cmu rifle hold + run a lap (island 2)
– Round 6 – cmu lawn mower + run a lap (island 3)
– Rack the CMUs

MARY:
1. Cherry pickers
2. Willie Mays Hays
3. Runners stretch
4. Shoulder stretches & Michael Phelps
5. Neck rolls

ANNOUNCEMENTS:

COT:
-What does it mean to HC?
-Dealing with disruption
-One year ago tore my Achilles
-Forced to rethink fitness
-Life will bring disruptions
-Where do you go for wisdom?
-“God is our refuge and strength, a very present help in trouble.” Psalm‬ ‭46‬:‭1‬ ‭ESV‬‬

[vlshorse] Q1.1 DRP

February 15, 2026 BackBlasts

AO: vls-dead-horse
Q: Stitch
PAX: Borg, Honeydew, Pool Boy, Mermaid, Drano, Baby Boomer
FNGs: None
COUNT: 7
Healthy discussion around making the commitment to “Get Right”.
Movement from Mascot/Amateur (to seem rather than to BE), initiated by a Disrupter, to Pro (to BE rather than to seem). We all agreed that this cannot be achieved on our own.

Shared stories of previous and current patterns we find ourselves in and how HIMs and F3 encourage us to MOVE, which leads to Acceleration and ultimately to Momentum.

Great points made about the difficulty of taking the Red Pill but how establishing strong and healthy routines can remove our discretion to do otherwise.

Good stuff!

f3nation.com/drp

Push Pull or Drag

February 9, 2026 BackBlasts

AO: shamrock
Q: Anchorman
PAX: Stitch, Mermaid, Pool Boy, slappy, Anchorman, Crawlspace, Drano, Honeydew
FNGs: None
COUNT: 8
WARMUP:
The parking lot was trashed from the weekend so we ran to retrieve the trash bins and did a 4 minute cleanup.

The Thing
We carried the CMUs up to the track to stack 4 on each sled.
We did a quick warmup.
Broke into 2 teams. While we cheered on the guys doing the work we did a mix of stretches and exercises.
Round 1: Push from one goal to the other, then pull it back. Probably 40 yards each way.
Mosey recovery
Round 2: Push it down push it back.
Mosey
Round 3: Relay push
Mosey
Round 4: remove 2 blocks and push then pull.

MARY: Dealers choice.

ANNOUNCEMENTS:

COT:

A: Get your annual physical.
B: I was really impressed with the hard work that the defense performed at the Super Bowl. I was the scrappy defender in soccer and basketball in HS. This was a reminder to me about how everyone has a part to play and we all need to cheer for our teammates when they are out there doing the work. Your teammates being: F3 bros, family, coworkers and friends.

Enjoy the Ride

February 7, 2026 BackBlasts

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Lizzy, Brick, Casey Kasem (Jess), Franzia, Snitch (Cory Beilharz ), Veggie (Rylen Huddy), Honeydew
FNGs: None
COUNT: 8
32 degrees and balmy. Self-rating 6/10 – I struggled today :upside_down_face:.

Headline: 3+ miles, core, and 170 combined merkins (regular, picnic table and curb merkins)

WARMUP:
50 SSH (not 100…boom), Tempo Squats, Temp Merks, Michael Phelps, Little of This/That, BACR…mosey around the parking lot.

THE THANG:
We started at Baby Cardiac: (h/t Charmin (John Willis) for the Bernie idea).
– Bernie up (5 merkins at the top) – run down.
– Run up (5 merkins at the top) – run down.
– Bernie up (5 merkins at the top) – run down.
– Run up (5 merkins at the top) – run down.

Mosey to Pavillon.
Dora’s
Incline Picnic table Merkins (100)
Picnic Table Pull-ups (75)
Box Jumps (50-100)

Mosey to the Dock for Junk Science:
– 40 merkins for 10 years of life
– 50 LBC OYO

And to Yoga Studio!
2 x 50 Hello Dolly
60, 40 Flutter Kicks
20 Box Cutters
1 minute Plank
30 second elbow plank

Mosey to bottom of Pickett’s Charge.
– Up Pickett’s to the AO (Get grounded) then down Everest and back up Everest to have a sesh with the BSIA :sunny:.

Mosey back to Haslam’s Rock for 50 Sli-erkin (slightly elevated merkins).

Mosey to the curb for some sprints.

MARY: Yoga Studio…you know

ANNOUNCEMENTS:
Lizzy is looking for teammates for a running burpeefest event coming up with Kara(sp?) (FIA colleague).

Pray for:
– Veggie’s grandfather Hal
– Speed flash
– Susan Buchanan ( Mr Jinxy M)

COT:

Don’t over engineer life. It’s so easy to get caught up in life hacks, intermittent fasting, workout routines, and over thinking life. Don’t let these good things cause you to pass up or miss beautiful things as they present themselves to you. Enjoy the ride!