Lizzy – Page 2 – F3 Knoxville

[genesis] Circuit Court Shuffle

March 9, 2026 BackBlasts

AO: genesis
Q: Steam
PAX: Lizzy, Brick
FNGs: None
COUNT: 3
WARMUP
– SSH: 15×4
– Hillbilly: 12×4
– Cherry Pickers: 5×4
– Squats: 12×4
– Merkins: 12×4
– Sandbag curls: 12 (up)
– Sandbag presses: 12 (up)

THE THANG
Circuit Court Shuffle
– Combination of 2 GORUCK workouts
– www.goruck.com/blogs/workouts/hold-fast-3122026
– www.goruck.com/blogs/workouts/push-pull-go-3092026

8 Rounds
– 20 4ct mountain climbers
– 12 lunges
– 10 pushups
– 10 sandbag upright rows
– 6 sandbag over the shoulder presses
– 6 sandbag cleans (-press)

In between rounds: run the 3-court perimeter or down/back on the Circuit Court hill

MARY
– 10 minutes of stretching and mobility work

COT
Psalm 119:105 (CSB) — Your word is a lamp for my feet and a light on my path
– MSG version: by tie wires I can see where I’m going; they throw a beam of light on my dark path.

The lamp illuminates the next step, the not the whole journey.

I can’t survive 55…

March 4, 2026 BackBlasts

AO: asylum-pm
Q: Drum Major
PAX: Lilydipper, Pele (Jon Lindberg), Doubtfire (Nick Bond), Dung Beetle, Curveball, Pusher, Mr Jinxy, Lizzy, Switchhitter (Tony), Shogun
FNGs: None
COUNT: 11
WARMUP:

5 Motivators
5 Cherry Pickers
Baby arm circles – front, back, overhead claps, raise the roofs, Moroccan night clubs
Little of this and that
5 motivators

THE THANG:
In field near parking lot, 5 stations.
Do 11 of exercise and move to next station do 5 of next exercise, until full circle. Repeat 4 more times for total of 5 rounds.
Will have done 55 each round and 55 of each exercise once complete.

1. Merkins
2. Squats
3. Big Boys
4. Lunges
5. Carolina Dry Docks

Rabbits can do more and start over again if 6 is a good bit behind.

If still time move to rock pile by flag parking lot. Do 11 of each and run a lap around lot between each exercise.
Curls
Overhead Press
Rows
Triceps
Goblet Squats

MARY:

55 LBCs and some light stretching

ANNOUNCEMENTS:

Haw Ridge, late March

COT:

Sorry young guys, us Respect folk are just better than you. Sorry, not sorry. Don’t worry though, with hard work and time you’ll get there.

Success later in life is not only possible but increasingly common, with research showing 50-year-old entrepreneurs are twice as likely to create top-performing businesses as 30-year-olds. Major, lasting success often comes after age 50, driven by experience, refined skills, and a clearer sense of purpose.

Hub and Spoke

March 4, 2026 BackBlasts

AO: shamrock
Q: Squatter
PAX: slappy, Nanner, Honeydew, Polly, Mermaid, Crawlspace, Lizzy, Stitch, Dumpster Dive (Brad Burnette), Squatter, Fricken Zamboni
FNGs: 1 Fricken Zamboni
COUNT: 11
WARMUP:
Baby Arm circles
Moroccan Night clubs
Hallelujahs
Cherry Pickers

THE THANG:
Hub and Spoke competition of 5 teams with 5 stations. All teams started at the Hub. Points were awarded based on place you returned back to the hub.

Spoke 1 – Breezeway – Legs
25 SSH
20 Squats
20 Side Lunge
20 Toe Merkins
20 Split Squats

Spoke 2 – Statue – Abs
50 Flutter Kicks (single)
25 LBC
25 Hello Dollies
50 Freddie Mercury (single)
50 American Hammers (single)

Spoke 3 – Block Pile – Upper
20 OH thrusts
20 Curls
30 Lawn Mowers (15 each arm)
20 Chest Press

Spoke 4 – Hill – Cardio
5’s
1 Merkin – 4 Lunge
2 Merkins – 3 Lunge
3 Merkins – 2 Lunge
4 Merkins – 1 Lunge

Spoke 5 – Pull Up Bar – Pull Up Ladder
6 pull ups
5 Pull ups
4 Pull ups
3 Pull ups
2 Pull ups
1 Pull up

Results were calculated. And 2 teams were created taking 2nd place and 5th place along with 1 member from 1st place. The rest were on the other team.

1 round of suicides as a team.
5 yards – 20 yards – 30 yards

Losing team had a punishment

MARY:
Standing leg stretch
Runner stretch

ANNOUNCEMENTS:
Haw Ridge
Go Ruck Event

COT:
The Word is our Hub. We go out and try things and live. But we need to come back to the hub and regather.

Crash Dummy Performs A Pusher Q (Guest Speaker at the COT)

February 28, 2026 BackBlasts

AO: asylum-daybreak
Q: Crash Dummy
PAX: Mr Jinxy, Lizzy, Pusher, Brick, High Heels, Pac-man, Crawdad (Robbi Dickens), Veggie (Rylen Huddy), Lulu (Greg Huddy), Cart Girl (John Sadler) (Chatt, TN), Honeydew, Swimmies (Nathan Chesney), Snitch (Cory Beilharz )
FNGs: None
COUNT: 14
WARMUP: Run around pavilion/playground back to AO. SSH – 20ea. Windmills – 10, Cherry Pickers – 5, Mountain Climbers – 20. Pterodactyls – 10 fwd/bkwd. Monkey Humpers – 10. Stretching. Run the parking lot.

THE THANG: Mosey to bathroom: Every 4th light pole, 10 Merkins. 4x. (Rabbits hold squat).

Run back to bathroom. Run up Pickett’s Charge to the Coliseum.

4 Stations (3, 6, 9, 12 o’clock): **2 count when applicable.

1st Rd: Dry Docks/Squats/American Hammers. 10 reps each.
(Rabbits: Wall Sit till 6 arrives. After each rd)

2nd Rd: Jump Squats/Merkins/American Hammers. 10 reps.

3rd Rd: Iron Mikes/SSH/American Hammers. 10 reps.

4th Rd: Bobby Hurleys/Reverse Lunges/American Hammers. 10 reps.

Mosey back to bathroom parking lot: Lunge walk or bear crawl to the end. Turn around and do 5 Burpees every other island to the other end. Run back to AO.

MARY: Pusher led Motivators – 5 count. LBCs until the end.

ANNOUNCEMENTS: Escape from Haw Ridge. 2nd F at Xul.

COT: Guest speaker: My father, Carl Reitz, who spent time in Pakistan and Guatemala, talked about winning the lottery by being fortunate to live in the US. He explained how lucky we all are to not have to worry about food, shelter, clothing, etc. He asked each man to give thought to the air we breathe each day because so many people in this world aren’t as fortunate as we are.

A hard workout turned into Ultimate

February 27, 2026 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Lizzy, Pool Boy, MacGruber, Stitch, Squatter, Free Fall, Crawlspace, Baby Boomer, Fabio (Joe Hamilton), Mermaid, Wobble
FNGs: None
COUNT: 11
WARMUP:
SSH, Baby Arm Circles Forward/Backward, Moroccan night clubs, alleluias, cherry pickers
THE THANG:
Station 1 – Cinderblock Strength Circuit
2 Rounds
20 reps each exercise
1 lap after each round
Exercises (20 reps each):
– Thrusters
– Bench Press
– Curls
– Overhead Press
– Deadlift
Complete all five movements (100 reps total), then run one lap. Repeat for three total rounds.
Station 2 – Leg Grinder
2 Rounds
Modified lap after each round
Each round:
– 60-second Wall Sit
– 20 Walking Lunges (10 each leg)
– 20 Elevated Heel Squats
– 20 Calf Raises
Modified Lap (quad burner lap):
– 20 Low Partial Squats (stay in the bottom half, do not fully extend)
– Duck Walk Backward while staying low (set distance or across parking lot)
– 20 Low Partial Squats
– Duck Walk Forward back to the station

The lights on the practice field were left “on” so I cut both of the above stations one round short, and scrapped the third station to play some impromptu ultimate frisbee.

MARY:
We did Jane Fonda’s until time expired

ANNOUNCEMENTS:

COT:

Q Source 1.3 the Queen
f3nation.com/queen