Mayberry – Page 7 – F3 Knoxville

3MOM

August 7, 2025 BackBlasts

AO: dogpound
Q: Madoff
PAX: Mayberry, Earmuffs (Dan Studt), Lightweight, Ribbed (Joshua Sagraves), High Heels
FNGs: None
COUNT: 6
WARMUP:
20 SSH
10 TN Rocking Chairs
10 Rockettes
Run up the hill and do 15 deep slow rail merkins
Tie my right shoe

THE THANG:
10 rounds
3 min timer EMOM
24 suitcase crunches
16 squats
8 merkins
Rest till end of 3 min time

MARY: imperial walkers, Knox Cherry pickers, ultimate stretch

ANNOUNCEMENTS: None

COT: Shared a quick story about my Daughter and my wife and how it impacted me. It was just for the pax there.

Coupon Dora

July 15, 2025 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Pew-pew, Mayberry, Madoff, Windex, Earmuffs (Dan Studt), Einstein
FNGs: None
COUNT: 7
WARMUP:
Yes
THE THANG:
Dora 300/200/100
Presses, weighted hammers, weighted dips
Squats, bbs, merkins
Run/farmer carry/rifle carry

MARY:
Stretch

ANNOUNCEMENTS:
Dad camp. 10 yr

COT:
Alright fellas, 30 seconds. In leadership, it’s easy to focus on strategy and skills, but what about our hearts? Proverbs 4:23 challenges us: ‘Above all else, guard your heart, for everything you do flows from it.’ As leaders, our influence flows directly from the condition of our inner man. Are we guarding it against pride, complacency, or bitterness? Or are we cultivating humility, compassion, and a genuine love for those we lead? Let’s commit this week to intentionally examine and guard our hearts, knowing that true impact starts within.

Paying the Rentx

July 10, 2025 BackBlasts

AO: dogpound
Q: Nixon
PAX: Mayberry, Lightweight, Earmuffs (Dan Studt), Einstein, Aladdin, Pew-pew
FNGs: None
COUNT: 7
WARMUP:

Stretch 8 minutes :
Side Straddle Hops x 20
Tempo merkins
Should stretches
Chest stretches
Calf stretches
Quad stretches
Run to pull-up bars

THE THANG:

Accountability Buddy Pull-ups 3 sets
– Run to pull up bars
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed
– Run to stairs as a group

– Location: Stair
– Do 69 reps
– 3 x 23 Pickle pounders
– 3 x 23 Monkey fuckers
– 3 x 23 Hello dollies
– Hold position squats
– Run to Restrooms

Wall near rest rooms
– Do 69 reps
– 3 x 23 Wall jumps
– 3 x 23 Dimond pushups
– 3 x 23 Carolina Dry Docks
– Run to CMUS

– Magic Mike with CMU
– Do 69 reps
– 3 x 23 Over head press
– 3 x 23 Curls
– 3 x 23 Goblet Squats

MARY: N/A

ANNOUNCEMENTS:

COT: Man in the area speech from Theodore Roosevelt. Reminded PAXs that they are men of action and that failure and sacrifice are part of life and when done with virtue will led to final victory.

Hotel Madness

June 26, 2025 BackBlasts

AO: dogpound
Q: Madoff
PAX: Mayberry, Lightweight, Charger, Windex
FNGs: None
COUNT: 5
WARMUP:
20 SSH
20 Tempo Squats to CMU
10 Rockettes
10 TN Ricking Chair
Run up hill
15 wide merkins to rail
Run to back of the peninsula

THE THANG:

5 ROUNDS
10 Jump Squats
20 V-Ups
30 Mountain Climbers
40 Jumping Jacks
50 Gas Pumpers or Flutter Kicks

Run to backbone
Dead Hang for Time
Run back to AO

CMU EMOM 10x
6 Uppercuts
4 squats to around the world

MARY: 1 min stretch

ANNOUNCEMENTS:

COT: Colossians 3:23 – Discussed excellence and the struggle men can have between being excellent at work, reframing that to being to honor God and our family. Shared my struggle with work sometimes and balancing work and family. Tried to encourage men that if you feel that struggles it’s a GOOD thing. That means you are aware and you are seeking to balance it. Also shared that if you are doing something mediocre, then consider getting rid of that thing…you probably do not care about it.

Ultimate Frisbee

June 21, 2025 BackBlasts

AO: the-farm
Q: Bartman , Mayberry, Waxjob, Einstein, I-Beam, Charger, Gibbler, Monstar, Wanderer, Windex
PAX: Mayberry, Waxjob, Einstein, I-Beam, Bartman, Charger, Gibbler, Monstar, Wanderer, Windex
FNGs: None
COUNT: 10
WARMUP:

THE THANG: ultimate frisbee

MARY:

ANNOUNCEMENTS:

COT: