Madoff – F3 Knoxville

men were real men, women were real women

March 13, 2026 BackBlasts

AO: the-equalizer
Q: Ribbed
PAX: Smithers, Snitch (Cory Beilharz ), Bookman, Madoff, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 6
WARMUP: Cherry Picker

THE THANG: Fellowship mosey to the smoke house
54 Card desk pickup
Spades were Curls
Clubs were OHP
Dimonds were Rows
Hearts V-Up
Joker 10 Burpee

MARY:
Smoke session
Ring of fire starting at 5
50 LBS
George Cheerleader

ANNOUNCEMENTS:
escape hall Ridge

COT:Titus 2:2 older men should be dignified, self-controlled, and sound in faith, love, and steadfastness

EMOMEVENTHOUGHMADOFFDIDNTRUCK

March 4, 2026 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Madoff, Stripped, Smithers, Snowbird, Bookman, Blindside, Cheney, Mouthwash
FNGs: None
COUNT: 8
WARMUP: SSH, TN Rocking Charis, Cherry Pickers

THE THANG:
3 – 7 minute EMOM Rounds
1st Round – w/CMU
1. Lunges: 10 reps
2. Calf Raises: 10 reps
3. Squats: 15 reps
2nd Round
1. Dips: 10 reps
2. Dry Docks: 10 reps
3. Merkins: 15 reps
3rd Round
1. LBCs: 15 reps
2. Freddy Mercury’s: 15 reps
3. Gas Pumpers: 15 reps

MARY:
5 Burpees
Australian Snow Angels
Broga
90 second Plank

ANNOUNCEMENTS:
Flag Handoff at Juco, Haw Ridge…

Rumor of a Slack App that might let us use the Q-Signup

COT:
Focus on what’s in your control

Do Better

March 2, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Headgear, Mouthwash, Cheney, Stripped, Smithers, Ribbed (Joshua Sagraves), Bookman, Madoff
FNGs: None
COUNT: 8
WARMUP:
SSHs, LBACs, Cherry Pickers

THE THANG:
Tabata with a lap in the middle
Incline Merkins
Calf raises
Dips
Squats
Crunches
Planks
Lunges
CDDs

MARY:
None

ANNOUNCEMENTS:
EFHR, Flag Handoff at JUCO Friday

COT:
Plan and do better

Quarter pounder

February 6, 2026 BackBlasts

AO: the-equalizer
Q: Mouthwash
PAX: Madoff, Cheney, Stripped, Bookman, Mouthwash
FNGs: None
COUNT: 5
WARMUP: ssh, rockettes, tempo merkins, etc…

THE THANG:

Bathhouse for some sets of pull-ups and v-ups

Double quarter pounder
– 25 merkins
– 50 squats
– 75 mountain climbers
– 100 SSH

Some more pull-ups and v-ups

MARY:

Cold yoga

ANNOUNCEMENTS:

COT:

Exodus 2:23-25
God Hears Israel’s Groaning
[23] During those many days the king of Egypt died, and the people of Israel groaned because of their slavery and cried out for help. Their cry for rescue from slavery came up to God. [24] And God heard their groaning, and God remembered his covenant with Abraham, with Isaac, and with Jacob. [25] God saw the people of Israel—and God knew.

Hips don’t Lie

February 3, 2026 BackBlasts

AO: dogpound
Q: Aladdin
PAX: Earmuffs (Dan Studt), Pew-pew, Aladdin, Mayberry, Madoff, Lightweight
FNGs: None
COUNT: 6
WARMUP:
SSH, Cherry Pickers, TN rocking, tempo merkins

THE THANG:
Various stops with various exercises at each stop. Work your way down and then reverse.

MARY:
Flutter kicks and Hello Dolly’s

ANNOUNCEMENTS:

COT: We will go through hills and valleys. Eyes on God the whole time.