Lightweight – Page 6 – F3 Knoxville

CMU Ladder

October 9, 2025 BackBlasts

AO: dogpound
Q: Einstein
PAX: Mayberry, Lightweight
FNGs: None
COUNT: 3
WARMUP:
The Usual

THE THANG:
Ladder, dropping the last each time. 10 reps each stop.

Curls
Lawn Mower
Box Cutters
Calf Raises
Swings
Gas Pumpers
Sumo Squats
Extensions
Blockee
uhaul

MARY:
LBC
Side Crunch

ANNOUNCEMENTS:
Sign up for the Convergence

COT:
1 John 3:16

Spooky woods ruck

October 8, 2025 BackBlasts

AO: the-farm
Q: Bartman
PAX: Einstein, Magnum, Lightweight, Dauber
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

Ruck around greenway and trails

MARY:

ANNOUNCEMENTS:

COT: don’t let perfection be the enemy of great.

Fun farm Friday

October 3, 2025 BackBlasts

AO: the-farm
Q: Bartman
PAX: Lightweight, Aladdin, Einstein, Monstar, Oil Check
FNGs: None
COUNT: 6
WARMUP:

THE THANG: ultimate frisbee

MARY:

ANNOUNCEMENTS:

COT: fun facts about the calendar, prayers to fal break travel

Heavy day

October 1, 2025 BackBlasts

AO: the-farm
Q: Bartman
PAX: Lightweight, Aladdin, Choir Boy, Magnum, Butters, Wall Ball (Rob Harlow), Dauber
FNGs: None
COUNT: 8
WARMUP: squats, merkins, stretches

THE THANG:
Ruck to large pavilion

1 min on, 30 sec off of the following (3 rounds)
Merkins
Step ups
Burpees

Get a rock & go to playground

1 min on, 30 sec off of the following (2 rounds)
Pull ups
Lunge with rock
Squat press with rock

Ruck back to AO

MARY: nope

ANNOUNCEMENTS:

Fall break coming
Nov convergence

COT:
“Let all bitterness and wrath and anger and clamor and slander be put away from you, along with all malice. Be kind to one another, tenderhearted, forgiving one another, as God in Christ forgave you.”
‭‭Ephesians‬ ‭4‬:‭31‬-‭32‬

Fun Farm Friday

September 26, 2025 BackBlasts

AO: the-farm
Q: Einstein
PAX: Dauber, Lightweight, Aladdin, Choir Boy
FNGs: None
COUNT: 5
WARMUP:
The Usual

THE THANG:
Wall Ball. Loser works.

MARY:
No time

ANNOUNCEMENTS:
Mud run tomorrow
Convergence

COT:
Our society needs men who are emotionally strong, and this starts in our own homes. Be the example for your family by being antifragile and slow to anger.