Lightweight – F3 Knoxville

THAAD

March 5, 2026 BackBlasts

AO: dogpound
Q: Nixon
PAX: Lightweight, Pew-pew, Earmuffs (Dan Studt)
FNGs: None
COUNT: 4
WARMUP:
Stretch 8 minutes :
Side Straddle Hops x 10
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10

THE THANG:

Run to pull-up bars

Accountability Buddy Pull-ups 3 sets
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed

Run to lower tennis court

PAXs may complete any exercise in any order but must complete all 5 sets before beginning again. Do any exercise from the Tennis Court and then Run to the Bathrooms to complete any exercise.

Tennis Court Side:
Blockees x 5
Skull Crushers x 10
Curls x 15
Thrusters x20
Goblet Squats x 25

Bathrooms:
Burpees x 5
Perfect Merkins x 10
Big Boys x 15
Squats x 20
Side Straddle Hops x 25

MARY:

ANNOUNCEMENTS:

COT: Your time and effort are like Terminal High Altitude Area Defense (THAAD) missiles, but do not cost 12.6 million dollars per unit. You can never do as much work with the time and effort that you think you have. So use your missiles prudently. This COT was brought to you by Lockheed Martin 😀

The Island

March 4, 2026 BackBlasts

AO: the-farm
Q: Aladdin
PAX: Magnum, Choir Boy, Lightweight, Pew-pew, @SpellCheck
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

Ruck with sand bag to and from Stops. Pass off when tired.
Stop 1:
25 merkins
25 squats
25 shoulder taps
X2

Stop 2:
Hold plank while pax rotates 60lb sand bag doing 10 curl presses. 3 rounds

Stop 3:
5 Burpees
25 dips
25 big boys
25 v ups

MARY: no

ANNOUNCEMENTS: new area name suggestions. West Knox Fury

COT: there are two paths. Choose the path of wisdom.

Battle @ the farm

February 27, 2026 BackBlasts

AO: the-farm
Q: Aladdin
PAX: Choir Boy, Einstein, Lightweight, Pew-pew
FNGs: None
COUNT: 5
WARMUP:
Yes

THE THANG:
Ultimate

MARY:
No

ANNOUNCEMENTS:

COT: Fear God

Laps 2

February 24, 2026 BackBlasts

AO: dogpound
Q: Nixon
PAX: Pew-pew, Lightweight, Aladdin
FNGs: None
COUNT: 4
WARMUP:
Stretch 8 minutes :
Side Straddle Hops x 10
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10

THE THANG:

Run to pull-up bars

Accountability Buddy Pull-ups 3 sets
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed

Run to the lower parking lot

You will do 1 set of exercises and then run around the lower parking lot at your own pace. Complete the maximum number of sets possible. Each set you complete reduce the rep count by one.

Workout sets:
– 25 merkins
– 25 BBS
– 25 Carolina Dry Docks
– 25 American Hammers

MARY: None

ANNOUNCEMENTS: None

COT:

Know your strengths and limitations. Never give more of yourself then you can handle. Knowing how much help you can give to others and how much work you can sustain in the long run is a sign of prudence and intelligence.

Pusher’s Late Birthday Que (aka lumpia)

February 17, 2026 BackBlasts

AO: asylum-pm
Q: Pusher
PAX: Lilydipper, Crash Dummy, Lightweight, Rooney(Carl Whipple), Curveball, Mr Jinxy, Drum Major, Lizzy, Pele (Jon Lindberg), Sparkler, TreeHugger, Bacon, Waldo, Humper, Shogun, Cowbell , Treehugger, Waldo
FNGs: 2 Treehugger, Waldo
COUNT: 17
WARMUP:motivator #5, arm blasters, slow tempo squats, cherry pickers, stretching legs, calves and trunk twist

THE THANG: Mosey to the Tale of the Dragon (Jump squats 20 reps every other light post for 1, 3 and 5. Mosey to the Coliseum.
3 stations 1st Merkins, side straddle hops, Mountain climbers and jump squats
2nd LBC, Flutter Kicks, Bigboy sit ups
3rd MerkinsDry Docks and Shoulder taps
All exercises 10 reps each

Another sets
1 st Merkins, Bottle openers and dry docks
And run to middle big tree 10 reps( 5 jump squats)
2nd LBC Box Cutters and Hello Dollies (10 reps)
3 rd Squats, Lunges and Apollo oh no speed skates 10 reps each leg
Each sets. Run to the big tree and 5 jump squats

Run to Picket Charge on top of the hill and mosey to the bottom. Will stop to the bottom of each hill Merkins 10 reps.

Then Mosey to the Pavillion and grab Coupons( Rocks). 20 resps in cadence each exercises
Biceps curls, Chest presses, Triceps and Rows. Drop the rocks and run to Tables and 10 dips.

Mosey back to the rocks and return the rocks. Back to AO
RECOVER!

ANNOUNCEMENTS: Escape
FromHaw Ridge March 27? (i think)

COT: spend quality time to yourself, and if you need help, Talk to one of your F3 brothers for advice or suggestions. (There’s always someone to help) :+1::muscle::blush: