Lizzy – Page 3 – F3 Knoxville

“With Great Power Comes Great Responsibility”

February 26, 2026 BackBlasts

AO: asylum-pm
Q: Crash Dummy
PAX: Mr Jinxy, Switchhitter (Tony), Lizzy, Sparkler, Rooney(Carl Whipple), Brick, Drum Major, High Heels, MD Hammer, Curveball
FNGs: None
COUNT: 11
WARMUP: Run around pavilion/playground back to AO. Pterodactyl – fwd/reverse – 10ea. SSH – 20ea. Windmills – 10, Cherry Pickers – 5, Tempo Squats – 10. Monkey Humpers – 10. Stretching. Run the parking lot.

THE THANG: Run to hill (near Pickett’s). 7’s: Squats/Merkins. Run to the small parking lot. Every lamp post you add 1 Burpee. Lung Walk to the next lamp post. total of 7 lamp posts. Reverse. Start at lamp post 10. Reverse Lunges (x2). Bernie to next post.
Ran to Bat Cave to view the construction. Ran back to AO.

MARY: American Hammers

ANNOUNCEMENTS: Escape from Haw Ridge

COT: I recently attended a work conference in Las Vegas. The CEO of my company talked about a bible verse that he reminds his kids of once a year:

“From everyone who has been given much, much will be demanded; and from the one who has been entrusted with much, much more will be asked” (Luke 12:48)

Greatly paraphrased by Uncle Ben to Peter Parker “With great power comes great responsibility.”

The idea is that we are held responsible for what we have. If we are blessed with talents, wealth, knowledge, time, and the like, it is expected that we use these gifts to glorify God and benefit others.

[genesis] Bring the Heater

February 23, 2026 BackBlasts

AO: genesis
Q: Mountain Ice
PAX: Lizzy, Mr.May
FNGs: None
COUNT: 3
WARMUP:
SSH
Grady corns
Squat n’ reach
Toy soldiers
Hill Billies

THE THANG:
– 10 squats
– Ruck three-tier loop (shuffle flats, walk hills)
– 10 squats, 15 4ct ruck press flutter kicks
– Ruck three-tier loop (shuffle flats, walk hills)
– 10 squats , 15 4ct ruck press flutter kicks, 20 single count mountain climbers
– Ruck three-tier loop (shuffle flats, walk hills)
– 10 squats , 15 4ct ruck press flutter kicks, 20 single count mountain climbers, 25 ruck overhead press
– Ruck three-tier loop (shuffle flats, walk hills)
– 10 squats , 15 4ct ruck press flutter kicks, 20 single count mountain climbers, 25 ruck overhead press, 30 ruck rows

MARY:

ANNOUNCEMENTS:
AO kickoff next week 3/2
Goruck event 4/24
Escape Haw Ridge 3/27

COT:
“If anyone tells you that a certain person speaks ill of you, do not make excuses about what is said of you but answer, “He was ignorant of my other faults, else he would not have mentioned these alone.”
-Epictetus

Get Right Shamruck Style

February 17, 2026 BackBlasts

AO: shamruck
Q: Mermaid
PAX: Baby Boomer, Fabio (Joe Hamilton), slappy, Polly, Mermaid, Lizzy, Drano
FNGs: None
COUNT: 7
WARMUP:
Nope
THE THANG:
Old Faithful loop through Gulf Park, CAK, and some laps on campus
MARY:
nope
ANNOUNCEMENTS:
nope
COT:
Examples of guardrails where I am successful because of my process. How I make it to F3 consistently and regularly.
An example of where my guardrails are weak and I am unsuccessful in my goals. Eating. I do not have the same prep in my food consumption, therefore I choose the convenient option which is expensive, high calorie, and poor choices. The yield is overweight, and unsuccessful in health goals as well.
f3nation.com/drp

Pusher’s Late Birthday Que (aka lumpia)

February 17, 2026 BackBlasts

AO: asylum-pm
Q: Pusher
PAX: Lilydipper, Crash Dummy, Lightweight, Rooney(Carl Whipple), Curveball, Mr Jinxy, Drum Major, Lizzy, Pele (Jon Lindberg), Sparkler, TreeHugger, Bacon, Waldo, Humper, Shogun, Cowbell , Treehugger, Waldo
FNGs: 2 Treehugger, Waldo
COUNT: 17
WARMUP:motivator #5, arm blasters, slow tempo squats, cherry pickers, stretching legs, calves and trunk twist

THE THANG: Mosey to the Tale of the Dragon (Jump squats 20 reps every other light post for 1, 3 and 5. Mosey to the Coliseum.
3 stations 1st Merkins, side straddle hops, Mountain climbers and jump squats
2nd LBC, Flutter Kicks, Bigboy sit ups
3rd MerkinsDry Docks and Shoulder taps
All exercises 10 reps each

Another sets
1 st Merkins, Bottle openers and dry docks
And run to middle big tree 10 reps( 5 jump squats)
2nd LBC Box Cutters and Hello Dollies (10 reps)
3 rd Squats, Lunges and Apollo oh no speed skates 10 reps each leg
Each sets. Run to the big tree and 5 jump squats

Run to Picket Charge on top of the hill and mosey to the bottom. Will stop to the bottom of each hill Merkins 10 reps.

Then Mosey to the Pavillion and grab Coupons( Rocks). 20 resps in cadence each exercises
Biceps curls, Chest presses, Triceps and Rows. Drop the rocks and run to Tables and 10 dips.

Mosey back to the rocks and return the rocks. Back to AO
RECOVER!

ANNOUNCEMENTS: Escape
FromHaw Ridge March 27? (i think)

COT: spend quality time to yourself, and if you need help, Talk to one of your F3 brothers for advice or suggestions. (There’s always someone to help) :+1::muscle::blush:

4 Corners

February 13, 2026 BackBlasts

AO: asylum-pm
Q: Drum Major
PAX: Lizzy, Kung Blue, Franzia, Mr Jinxy, Pele (Jon Lindberg), Lilydipper, Crash Dummy, Pusher, Rooney(Carl Whipple), Switchhitter (Tony), MD Hammer
FNGs: None
COUNT: 12
WARMUP:

5 Motivators
5 Cherry Pickers
10 Rockettes
Baby arm circles each way, throw in Morrocan Night Clubs
This and that and one jog around parking lot then go grab rocks

THE THANG:

Grab a coupon and start in corner of parking lot.
Start with 4 corner, karaoke or shuffle to corner, Bernie to 2nd, shuffle other way to 3rd and run to 4th. Face the same way all the way around. Run 2 laps between each circuit.
Circuit 1- 25 each
1.    Merkins
2.    Rows
3.    Overhead press
4.    Curls
5.    Carolina Dry Docks
Circuit 2 – 25 each
1.    Goblet squats
2.    Lunges
3.    Calf Raises
4.    Backwards lunges
5.    Bobby Hurleys
Circuit 3 – 25 each
1.    LBCs
2.    Flutter Kicks
3.    Mountain Climbers
4.    American Hammers
5.    Box Cutters
If you complete all 3, start from beginning until Recover is called.

MARY:

ANNOUNCEMENTS: Haw Ridge coming soon.

COT:

Empathy: Understanding and Connection
• Definition: The capacity to feel what another person is feeling and understand their perspective.
• Purpose: Fosters prosocial behavior, compassion, and kindness.
• Nuance: It does not always lead to compassion; one can understand another’s pain without wishing to alleviate it.
Cruelty: Deliberate Infliction of Pain
• Definition: The deliberate causing of physical or emotional suffering to others.
• Origins: Often stems from a lack of empathy or a “warped response” where a perpetrator feels the victim’s pain but derives pleasure from it.
• Types: Ranges from overt violence to covert acts like mockery, “macho minimizing,” or “tough love”.

While low empathy is linked to cruelty, some research suggests cruelty can require high, albeit misused, empathy to know exactly how to cause maximum distress.

Key insights on empathy:
• A Strength, Not a Weakness: Empathy is often confused with being “nice” or “soft,” but it is actually a skill that requires profound mental strength to understand perspectives different from one’s own.
• Enhances Leadership: In leadership, empathy is a “superpower” that helps in understanding others’ emotions to create better work environments, rather than just absorbing their pain
.
• Distinction from Sympathy: Empathy is about understanding another’s perspective, whereas sympathy is feeling pity from your own perspective.
• The Risk of “Too Much” Empathy: Unmanaged empathy, or emotional entanglement, can lead to burnout or “unhealthy helping”.
• A Sign of Health: The absence of empathy is associated with serious mental health conditions, such as narcissistic or antisocial personality disorders.
• A Social Lubricant: Empathy is crucial for building and maintaining relationships, acting as a foundation for trust within communities.