Lizzy – Page 15 – F3 Knoxville

Forget the plan. Let’s do this instead.

August 13, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Flower Pot, Stitch, Lizzy, slappy, Eliza, Honeydew, Dog Bite
FNGs: None
COUNT: 7
WARMUP: stretching. Cherry pickers. Baby arm circles. Moroccan Night Clubs, Grady Corns

THE THANG:
part 1
Mosey to pavilion
10 step ups each leg
10 dips
10 merkins.

Repeat with 8,6,4,2

Part 2
CMU pile
25 curls
25 Overhead press
20 rows each side
5 blockees

Slowzy mumble chatter walk to curb and back. Repeat 2 more times

Part 3
11s with squats and rocky balboas from stadium entrance to curb and back

MARY: EH chat with the cross country coach at Catholic- military kid from DC Mike Spooner…good talk. Offered to help with facilities. May come out one day. Potential fng names : spoonman, soundgarden, forker? Maybe

ANNOUNCEMENTS: 0

COT: I keep putting things off around the house cause we’re so busy with sports and stuff but i keep finding time to play golf and go out. This weekend i had opportunities to do some fun stuff and my wife called me out and so i stayed home and did the work. Who do you need to listen to and make time for?

22 Years Worth

August 9, 2025 BackBlasts

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Brick, Lizzy, Snitch (Cory Beilharz ), Waffle House (Brady Greene), Crash Dummy, Lilydipper, Jumbo(Carter Dickens), Drum Major, Mr Jinxy, Pele (Jon Lindberg), Veggie (Rylen Huddy)
FNGs: None
COUNT: 13
WARMUP:
100 SSH (“the oil change for your mind”), 30 seconds of high knees, 30 seconds of butt kickers, shuffle abouts, 10 tempo merkins, 10 tempo squats. Do we need anymore? Let’s get after it!

THE THANG: (Self-rating of 7/10)
Mosey (pickle balls in hand) to Yoga Studio. Mary all over that place.
100 Hello Dollies, 25 Box Cutters, 2 x 30 second elbow planks, 60 second full plank, and the yoga suite: Baby Cobra, Power T, and Bow Pose. Lilydipper sprouted wings and soared! I mean he soared!

Mosey en route to whiffle ball fields. Stop at the curb (where you turn left to the church) for 50 (in multiple sets aka “every man’s workout”) incline curb merkins and 50 full squats. Always hitting that upper aperture of that peck deck.

Continue Mosey to whiffle ball field for shuttle runs. Three levels and lots of them to include Veggie (Rylen Huddy) leading us in 50 BBS….a monster was born!

Mosey to Colosseum for 2 whole minutes of soaking in the highly rated BSIA! :sunny: That’s a lot of silence and everyone crushed it. During this, we asked ourselves the question – how committed am I? The sunrise did NOT disappoint.

After the silence, Drum Major anchored us in some Merkin “Ring of Fire” up to 3 merks.

We then scooted around to do 100 calve raises (you read that correctly) at the stairs of the Asylum because there is now a third chapter of junk science. Your length of life is connected to…that’s right, the size of your calves. Article will be attached.

Mosey back to the AO for some sprints (we must keep that testosterone high so this will always be part of the syllabus) and wrapped up by Brick leading us in ATMs.

Gents – I get fired up just thinking about this workout we had yesterday. I would love to do it all over again with you guys.

MARY: cough, ahum – Yoga Studio.

ANNOUNCEMENTS:
Drum Major celebrating 26 years of marriage! Ayooo!

Prayer requests:
– Dung Beetle fam heading to NOLA for the move back into college.
– My 2.0 moving into TN (today :cry:)
– Drum Major 2.0 Brady had a close friend (Blake I believe) pass away of cancer. Pray for the family and Brady as he travels and processes it.
– Pele (Jon Lindberg) calf for healing.
– Any I’ve forgotten.

COT:
On the final run back to the AO I shared the humorous full day of my wedding day 22 years ago. But in all seriousness, the story was the birth of the question that we asked to ourselves during the two minutes of silence. How committed am I?

One of our pastors preached a few months ago that we as believers have fleeting hearts. When something is hard, we naturally want to run. When I got married, I could not of imagined how hard marriage would be and the work required. I have been fortunate that my wife has tolerated me and put up with me for 22 years and I’m so grateful for that. Whether it’s your job, a friendship, witnessing to someone, don’t give up and stay committed to the task.

There are two types of people. The first type that sees the world’s difficult circumstances through the lens of God‘s goodness and sovereignty. The second sees God through the lens of the difficult circumstances. Be the first type in your commitments.

Gents – we have a high level of commitment at this Saturday morning crew. Thank you, and keep it up! :muscle:

Gratitude

August 7, 2025 BackBlasts

AO: asylum-pm
Q: Brick
PAX: Curveball, Crash Dummy, Rooney(Carl Whipple), CRISPR, Abacus, Switchhitter (Tony), Franzia, Mr Jinxy, Welch’s, Lizzy, Lilydipper, Doubtfire (Nick Bond), Pele (Jon Lindberg), Serpentine (Jason Pierce), Cheetah Boy
FNGs: None
COUNT: 16
WARMUP:
SSH x100

ARMY PHYSICAL READINESS TRAINING
Bend and Reach
Rear Lunge
High Jumper
The Rower
Squat bender that we turned into Tennessee Rocking Chairs haha
Windmill
Forward lunge
Prone Row
Bent leg body twist
Merkins

THE THANG:
•Mosey to Bros Bowl but grab a rock at the rock pile!

Abs with holding rock along the way

Middle of Bros Bowl

Run to the middle after each of the below exercises with your rock and do:
1. 50 curls
2. 50 overhead presses
3. 75 bent over rows
4. 20 total lunges
25 each
– 9pm Wide Squats
– 12pm Derkins
– 3pm Big Boys
– 6pm 10 burpees

7s on the long Bros hill!
SSH/Imperial Walkers

Bottom of Bros
Squats bench touches at top
Crawl Bear at bottom

Run Pickets!
Flutters at the top!
Hello Dollys
Slow LBCs

AYG to the flag

ATMs at flag

MARY:

ANNOUNCEMENTS:

COT:
Gratitude!!!!

“Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows.”

James 1:17 (NIV)

Experts say that the attitude you have for the day is set in the first eight minutes of your day. Do you want to grumble, gripe, and grunt your way through the day, or do you want to be grateful?

The Bible says, “Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows” (James 1:17 NIV).

Gratitude gets you to focus on your loving Father who meets all your needs.

Don’t start your day with confession or requests. Start with gratitude. Think about God and his goodness. Tell him he’s a good Father, thanking him for being caring, close, and consistent. List the ways he’s been good to you. Tell him what you’re thankful for: running water, bed and a blanket, a warm house when it’s cold and a cold house when it’s hot outside. You don’t have to worry about the right thing to say. Just say what you feel and what’s on your mind.

One of the ways you can start your day with thankfulness is to make a playlist of songs. Choose songs of gratitude that remind you of who God is and what he has done for you. Turn it on as soon as you open your eyes so that your first thoughts are grateful. Worship is the best way to wake up!

You can also make a list of the things you’re thankful for and keep it near your bed or wherever you have a quiet time. A gratitude list can help keep you focused on God’s goodness, and then you can pour out your heart to him in thanks.

When you wake every morning, make sure the first thing you’re doing is thanking God for his consistent love and recalling all the ways that he’s good to you.

Get up with gratitude. It will change everything about your day!

Sandbag Heist

August 1, 2025 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Dog Bite, Anchorman, Drano, Squatter, slappy, Gringo, Eliza, Lizzy, Honeydew, Stitch, Free Fall (Justin Whitaker), Mermaid
FNGs: None
COUNT: 12
WARMUP:
lower back stuff, hip stretch, SSH, temp merks, tempo squats
THE THANG:
sandbags of 80, 60, 60, 40, 20 lbs were at the 10 yard line. Teams were divided into two groups of 6. One team stood in the end zone, the other at the 20.

A value was assigned to each sandbag as well as a specific exercise. One member from each team took a asandbag from the pile, carried it to their zone, did the requisite exercises and recorded the points. Then the next man for each team took a turn. You could take a bag from the middle, or steal it from the opposing team. While the sandbags were being carried, the rest of the PAX alternated calling exercises and performing those until another exercise was called.

Rd 1
20lb – 1 pt – 20 squats
40lb – 2pts – don’t remember, will consult my cardboard
60lb – 3pts – 10 Thrusters
80lb – 8 lifts from the ground, and toss it over your head
slosey to the opposite end zone and back
Rd 2
20lb – 1 pt – 20 american hammers
40lb – 2pts – 20 lift to chin
60lb – 3pts – 10 OHP and 10 mtn climbers
80lb – 4pts – 5 manmakers
slosey to the opposite end zone and back
MARY:
Tempo LBC’s, flutter kicks, tempo LBCs
ANNOUNCEMENTS:

COT:
I like to do hard things at F3 to prepare me for hard things in life. Thursday was a hard day a work with a termination and two team members who have been diagnosed with prostate cancer. It was a difficult day, but the prep we do in F3 makes the hard things in life easier.

16 laps

July 29, 2025 BackBlasts

AO: shamruck
Q: Eliza
PAX: Mermaid, Flower Pot, Fabio (Joe Hamilton), Eliza, Lizzy, The Situation, Honeydew
FNGs: None
COUNT: 7
THE THANG: try to get 16 laps (4 miles) in. I did r ruck 4/run 4/ruck 4/ run 4

COT: told a story about Rick Barnes on a recruiting trip.

You never know the impact you’ll have on someone by even the smallest thing you say or do.