Lightweight – Page 7 – F3 Knoxville

Round Our Way

September 17, 2025 BackBlasts

AO: the-farm
Q: Choir Boy
PAX: Lightweight, Magnum, Aladdin, Bartman, Choir Boy, Madoff
FNGs: None
COUNT: 6
WARMUP: Yes

THE THANG: 4:00 minutes of rucking followed by 1:00 of an exercise. Rinse and repeat until time. We rucked the outer perimeter. The exercises were merkins, curls (using the rocks near the splash pad), squats, dips (benches near the tennis courts), CDDs, lunges, and flutter kicks.

MARY: Plank for about a minute

ANNOUNCEMENTS: Same ole same ole

COT: “If it is not right, do not do it, if it is not true, do not say it. . . . Waste no more time arguing what a good man should be. Be one.” – Marcus Aurelius

Burpee Tribute

September 12, 2025 BackBlasts

AO: the-farm
Q: Einstein
PAX: Lightweight, Aladdin, Mayberry, Magnum, Choir Boy
FNGs: None
COUNT: 6
WARMUP:
Yes

THE THANG:
9/11 tribute for First Responder
9 exercises, 11 reps

9/10 tribute for Charlie
9 exercises, 10 reps

Followed by burpee Ultimate Frisbee, where we got to fall on our face and get back up unlike those who made the ultimate sacrifice standing for their convictions and for our freedom

MARY:
Flutter, Dollys, heel touch, and one last burpee

ANNOUNCEMENTS:
Discussed our dislike of the name Thunder Road.

COT:
Think about your legacy and what you want to be remembered for, and put it into action.

Ruck. That’s it.

September 6, 2025 BackBlasts

AO: the-farm
Q: Gibbler
PAX: Lightweight, Waxjob, Gibbler, I-Beam, Mayberry, @Charger
FNGs: None
COUNT: 6
WARMUP: Ruck Time

THE THANG: Ruck through Turkey Creek for 3.6 miles. We slowed Waxjob. Motivated by coffeteria. We discovered a new bagel shop. Two times. We’re disappointed it wasn’t open.

MARY: nope. Beach season is done.

ANNOUNCEMENTS: all the things happening this weekend.

COT: go team

Pickleball relay

September 5, 2025 BackBlasts

AO: the-farm
Q: Aladdin
PAX: Pew-pew, Lightweight, Aladdin, Choir Boy, Oil check
FNGs: None
COUNT: 5
WARMUP:
SSH
Windmills
Rockettes
Squats
Merkins

THE THANG:
Pickleball relay
5 station race, with pickleball in bucket finish
2 rounds
Then finished with wall ball

MARY:
None

ANNOUNCEMENTS:

COT:

Micro Merkins

September 3, 2025 BackBlasts

AO: the-farm
Q: Aladdin , Magnum, Lightweight, Pew-pew, Choir Boy
PAX: Magnum, Lightweight, Pew-pew, Aladdin, Choir Boy
FNGs: None
COUNT: 5
WARMUP:
Stretches and Merkins

THE THANG:
Co-Q each took a turn for weighted Wednesday.

MARY:

Futter Kicks
Hello Dollys
Big boys

ANNOUNCEMENTS:

COT:
Cherish everyday with your kids and family.