Magic Mic (Jarrett Woodall)

Pi Day Beatdown

March 14, 2026 BackBlasts

AO: bigball
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), Postman (Scott Colby), vanilla, Huffy (Ken Hill), Davy Crockett, Hamm, Handlebar
FNGs: None
COUNT: 7
WARMUP: Usual

THE THANG:
L&N Decimal Grinder
3.1415926535…
30 Kettle Swings
10 Blockees
40 Curls
10 WW3 Sit Ups
50 Tricep Extensions
90 Sec Plank
20 Front Raises
60 Bent Rows
50 Hollow Hold Flutters
30 Goblet Squats
50 OHP

Sun Sphere Surface Area
4πr^2
4 rounds
3 Burpees
14 Merkins
Run Stairs
37 LBC

Circular Logic @ AO
Pi is an infinite, irrational number
“Infinite” AMRAP with partner
1 PAX runs perimeter, the other does an exercise station, keep going around the circle until time expires
1. Dips
2. Step Ups
3. Derkins
4. Freddy Mercury
5. Shoulder Taps
6. High Pull Row

MARY: Stretching Cooldown

ANNOUNCEMENTS: traveling safety, Magic Mic (Jarrett Woodall) and M as they await baby #2. Hamm and M as they await their 3rd! Huffy (Ken Hill)’s wife Debbie recovering from surgery and G-6 (Rick Kuhlman) as well

COT: Don’t get stuck in negative loops, create good habits.

Super MAR10 Beatdown

March 10, 2026 BackBlasts

AO: bigball
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), Swanson, Drive-thru (Mikel Towe), Postman (Scott Colby), vanilla, Chuck
FNGs: None
COUNT: 6
WARMUP: Usual

THE THANG:
World 1-1: Sky World (Upper Body)
Big Ball
11s
Derkins
Shoulder Taps (L/R 1)

World 1-2: Underground Cavern (Legs)
AO Fountains
10 Min AMRAP
1. 20 Squats
2. 20 Reverse Lunge
3. 20 Box Jump/Step Ups
4. 20 Mountain Climbers

Bowser Castle Climb
L&N
10 Min AMRAP (10 reps each)
Blockees
Over-Head Press
WW3 Sit Ups
Skull Crushers
Energizer Bunnies
Ranger Merkins
– Run stairs

Once the timer goes off…

SUPER STAR MODE
Jail Break to Flag Pole
10 Starfish Sit Ups
10 Star Jumps

MARY: nope

ANNOUNCEMENTS:

COT:
“Thank you Mario! But our princess is in another castle!”
Always another level…

“I feel…that I am being not only reformed, but transformed. I do not, however, assure myself, or indulge the hope, that there are no elements left in me that need to be changed.”
“I can show you many who have lacked, not a friend, but a friendship…”
Seneca Epistle vi

“And we all, who with unveiled faces contemplate the Lord’s glory, are being transformed into his image with ever-increasing glory, which comes from the Lord, who is the Spirit.”
‭‭2 Corinthians‬ ‭3‬:‭18‬ ‭NIV‬‬

Stairs and CMUs

March 9, 2026 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: Recoil (Blake Conley), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 3
WARMUP:
SSH
Windmills
Squat and Reach
Tie Fighters
Shoulders Taps
OH Claps
Raise the Roof
Michael Phelps
Tempo Merkins
Mountain Climbers

THE THANG:
Stairs and CMUs
Slowsey, carrying CMUs to our favorite parking lot at FCUMC, Friday Morning Lights!
At FML we did some CMU exercises. 45 seconds of work with a 10 second break.
1. Blockees
2. Curls
3. Decline Merkins
4. F. Kicks while pressing CMU
5. Lunges
6. Swings

We got in 3 rounds before running out of time, and between the rounds we climbed up and down a set of stairs 5 times. So, we did the stairs twice. We used the dad joke button several times and listened to some tunes. Also! my playlist included Tubthumper (burpee song) and Bring Sally Up (Merkins). If one of these songs came on we would pause the workout and burpee or Merkin or both if we got lucky. Unfortunately, neither song popped up during the workout :disappointed: .

MARY:
Nope, ran out of time.

ANNOUNCEMENTS:
– Haw Ridge 3-27-2026
– Slack is migrating to F3 Nation Slack, which apparently is what Clinch Valley has now. So check that out. The change happens this month or next month, I think.
– Quacken vs. Brickyard ultimate football next month
– Some kind of Go Ruck event soon, check the main channel and announcements channel. Lizzy will know.

COT:
Psalm 23 – a soothing balm for your soul. You have a loving God who will shepherd your soul. He will lead your spirit to cool refreshing waters and lush pastures. Trust in him.

2/21/26 Workout

February 21, 2026 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, Drive-thru (Mikel Towe), Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 5
WARMUP:
the usual
THE THANG:
3 rounds at the stairs.

1. 20squats, 15 merkins
2. 20 lunges, 20 mc (4 count)
3. 10 burpees, 15 plank jacks

Mosey Henley St Bridge parking lot

5 minute shoulders
Alternating Slicer
Bent Face Pull
Close-Grip Overhead Press
Alternating Side Raise
Close-Grip Front Raise
60 sec each

5 minute leg
Goblet Squat
Reverse Lunge
Pulses
Bulgarian Split Squat
Close to Wide Squat Jump
60 seconds each

Gay St. Bridge
Walking Lunge, 10 squats at lamp post or 10 merkins at lamp post
4 rounds

Bridge Sprint Ladder
Sprint to first lamp post → 5 burpees
Back to start → 5 squats
Sprint to 2nd post → 5 burpees
Back → 5 squats
Keep adding lamp posts for 5 minutes AMRAP

MARY:

ANNOUNCEMENTS:

COT:

Let’s Dunk(in) 2026

February 17, 2026 BackBlasts

AO: bigball
Q: Frizzles
PAX: Drive-thru (Mikel Towe), Magic Mic (Jarrett Woodall), vanilla, Natty, G-6 (Rick Kuhlman), Postman (Scott Colby), Frizzles
FNGs: None
COUNT: 7
WARMUP: SSH and then a bunch of leg stretching. No arms today! Arms don’t help you dunk…or do they?

THE THANG:

Grab a bench
6 minute AMRAP for each spot

Seated Vertical Jumps x 10
Good Mornings x 10
Rear Foot Elevated Leg Toe Taps x 10 each side
Deep Squat x 30

Mosey to Big Ball Stairs

Fast Box Jumps x 20
Single Leg RDL x 10 each leg
Multi Directional Jumps x 5 each leg
Lunges x 20 each leg

Mosey to the far side of the bridge

Single leg hops x 3 each leg (4 hops is one rep)
Monkey Humpers x 30
Calf raises x 40
Jump squats x 20

Mosey the long way back to Maker’s Exchange. Quick GP in front of the Vol bus.

3 sprints down the Worlds Fair Park Dr Straightway!

MARY: 1 minute to spare so we filled it with some more squats.

COT: reach out to somebody today that you haven’t spoken to in a while. Check in and give some encouragement. You never know how far it could go and what it could mean for that person :saluting_face: