Madoff – Page 2 – F3 Knoxville

Whoops

January 9, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Smithers, Cheney, Stripped, Bookman, Madoff, Snowbird, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 7
WARMUP: SSHs, mosey to smokehouse

THE THANG: ladderball, miss a throw you do either 5 burpees, 10 lunges, or 5 thrusters depending on the rung

10 curls, 50 ft rifle carry, or 10 OH presses by each team member to take a throw depending on the rung.

We suck at ladder ball

MARY:

ANNOUNCEMENTS: toddy quad Q, convergence on the 31st

COT: adjust and go

White Elephant

December 30, 2025 BackBlasts

AO: dogpound
Q: Nixon
PAX: Lightweight, Madoff, Aladdin
FNGs: None
COUNT: 4
WARMUP:

Stretch 8 minutes :
Side Straddle Hops x 10
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10

THE THANG:

PAXs will be separated into teams of 2. Each team will receive a card with exercises. Teams will have an option to pass those exercises to the team to their left or keep them. Cards can only be passed once. Exercises conducted at the bathrooms

After a team ends a set they run to the tennis courts and return to stand in the Berine position until all teams have completed their set.

25 x Overhead press
25 x Front raises
25 x Goblet Squats
25 x Dead Lifts

25 x BBS
25 x SSH
25 x LBC
25 x 2 count Flutter kicks

10 x Blockees
10 x Burpees
10 x Lunges
10 x Wall jumps

MARY: N/A

ANNOUNCEMENTS: See Slack

COT: New Year’s resolutions for self-improvement

Spoooooooooky Ruck

December 26, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Ribbed (Joshua Sagraves), Cheney, Blindside, Bookman, Mouthwash, Stripped, Madoff
FNGs: None
COUNT: 7
WARMUP: 10 SSHs

THE THANG: Rick through the woods. Step ups, merkins, squats, OH Presses, and LBC dodgers (Thanks Loudon County Sheriff’s Office deputy)

MARY: none

ANNOUNCEMENTS: all the things in January

COT: pray, meditate, reflect, appreciate

30s and Laps

December 22, 2025 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Ribbed (Joshua Sagraves), Madoff, Headgear, Cheney, Stripped
FNGs: None
COUNT: 7
WARMUP: SSH, gradycorns, tempo squats

THE THANG:
30 reps with a lap after each set:
Step ups
Incline single leg GA cheerleaders
Incline merkins
AUS snow angels
Jump squats
Sit outs
Mountain climbers
CDDs
Flutter kicks
Lunges
Plank jacks
Dips
Calf raises
Decline merkins
MARY: stretching

ANNOUNCEMENTS: starfishing soon

COT: Trust God’s perfect timing.

22 to Murdrrball

December 16, 2025 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Aladdin, Einstein, Mayberry, Madoff, Earmuffs (Dan Studt)
FNGs: None
COUNT: 6
WARMUP:
Yes
THE THANG:
11s then murderball
MARY:
Stretching
ANNOUNCEMENTS:
No Christmas workout
COT:
2 years