Lightweight – Page 9 – F3 Knoxville

Tabata-ish

August 13, 2025 BackBlasts

AO: the-farm
Q: Bartman
PAX: Lightweight, Aladdin, Choir Boy, Magnum
FNGs: None
COUNT: 5
WARMUP: yes

THE THANG:

2 rounds of the following 40 sec on / 20 sec rest

1. Step-ups
2. Incline merkins
3. Al Gore
4. CDD
5. Calf raises
6. Dips
7. Jump squats
8. Shoulder taps
9. Curls
10. Squat press

1 ruck lap around the park.

MARY:

ANNOUNCEMENTS:

COT:

Spend time with your kids. You miss them when they’re grown & gone.

Merkin mania

August 12, 2025 BackBlasts

AO: dogpound
Q: Mayberry
PAX: Lightweight, Pew-pew, Aladdin, Earmuffs (Dan Studt), Mayberry, Junk (Sam Yoakum), Charger, Pica Pica
FNGs: None
COUNT: 8
WARMUP: :white_check_mark:

THE THANG: Merkins

MARY: :white_check_mark:

ANNOUNCEMENTS: 10 year anniversary

COT: :white_check_mark:

AO: dogpound
Q: Madoff
PAX: Mayberry, Earmuffs (Dan Studt), Lightweight, Ribbed (Joshua Sagraves), High Heels
FNGs: None
COUNT: 6
WARMUP:
20 SSH
10 TN Rocking Chairs
10 Rockettes
Run up the hill and do 15 deep slow rail merkins
Tie my right shoe

THE THANG:
10 rounds
3 min timer EMOM
24 suitcase crunches
16 squats
8 merkins
Rest till end of 3 min time

MARY: imperial walkers, Knox Cherry pickers, ultimate stretch

ANNOUNCEMENTS: None

COT: Shared a quick story about my Daughter and my wife and how it impacted me. It was just for the pax there.

DogPound 7/29/25

July 29, 2025 BackBlasts

AO: dogpound
Q: Mayberry
PAX: Einstein, Lightweight, Nixon, Pew-pew, Aladdin, Earmuffs (Dan Studt), Junk (Sam Yoakum), Windex, La-Z-Boy (Zac Smith)
FNGs: None
COUNT: 10
WARMUP: yes

THE THANG: merkins and abs

MARY: no

ANNOUNCEMENTS: 10 year, Dad’s Camp

COT:

Starlink

July 28, 2025 BackBlasts

AO: the-farm
Q: Aladdin
PAX: Pew-pew, Lightweight, Trunk (Seth Knisley), Aladdin, Bartman, Einstein, Magnum, School Zone (Michael Shope), Stoerner, BossHog
FNGs: None
COUNT: 10
WARMUP:
The Typical

THE THANG:
Four sets of three exercises along half mile greenway track. With 25 dips and 25 pole rows.

10 Merkins
20 Squats
30 LBC’s

10 CDD
20 V ups
30 SSH

10 Diamond Merkins
20 Sumo Squats
30 Mtn Climbers

10 Burpees
20 American Hammers 2 is 1
30 Iron Mikes single

Rinse and Repeat 3 sets.

MARY:
No time

ANNOUNCEMENTS:
DAD CAMP

COT:
WHO ARE TOU DISCIPLINING…who is disciplining you?

Tag: Lightweight

Tabata-ish

Merkin mania

3MOM

DogPound 7/29/25

Starlink