Mayberry – Page 9 – F3 Knoxville

The Plumber’s

June 5, 2025 BackBlasts

AO: dogpound
Q: Nixon
PAX: Lightweight, Earmuffs (Dan Studt), Bunches, Pew-pew, Ribbed (Joshua Sagraves), Mayberry, Einstein, None, None
FNGs: 1 None
COUNT: 8
WARMUP:

THE THANG:

Station 1 Pull-up bars:
    – Record you max set of pulls ups
    – 5 sets of max pull-ups/Chin-ups
– 5 sets 20/18/16/14/12 reps
    – 20 body weight squats
    – 20 big boy sit-ups

Station 2 stairs:
5 sets 20/18/16/14/12 reps
    – 20 Merkins
    – 20 Little Baby Crunches
    – 20 Lunges
    – Run up the stairs
    – Hold plank or squats while waiting

Station 3 Hill:
5 sets 20/18/16/14/12 reps
    – 20 shoulder taps
    – 20 imperial walkers
    – 20 American hammers

MARY:

ANNOUNCEMENTS:

COT:

Weighted Wednesday Dinger’s Birthday games

May 28, 2025 BackBlasts

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Einstein, Pew-pew, Mayberry, Dinger
FNGs: None
COUNT: 7
WARMUP:
Yes
THE THANG:
Plank races
Weighted wall ball
MARY:
No time
ANNOUNCEMENTS:
Soccer
COT:
Keep Dinger (Bentley) and his family in your prayers

Ruck

May 24, 2025 BackBlasts

AO: the-farm
Q: Gibbler , Einstein, Mayberry
PAX: Einstein, Gibbler, Mayberry
FNGs: None
COUNT: 3
WARMUP: we rucked

THE THANG:

MARY: nope

ANNOUNCEMENTS:

COT:

Earmuffs is a Beast!

May 20, 2025 BackBlasts

AO: dogpound
Q: Earmuffs (Dan Studt)
PAX: Aladdin, Madoff, Junk (Sam Yoakum), Lightweight, Einstein, Pew-pew, Bartman, Mayberry, Nixon
FNGs: None
COUNT: 10
WARMUP:
SSH
Arm circles
Imperial Squat Walkers
Tempo Squat
Calf raises
THE THANG:
Mosey up the hill
3 x 15 dips along the rail

Core Work – 20 each, 4 count on most, 2 sets+1
Freddy Mercury
Box Cutters
LBCs
Flutter Kicks
American Hammer

Legs at the Hill – Up to Dwayne Johnson for 5 jump squats
20 each
Squats
Lunges
Calf raises (in, out, front – on the stairs – 60 total)
Bulgarian Split Squat (foot on the curb)
Super Mario

Arms by the Backbone –
10 Decline Merkins
10 CDD
10 Shoulder Taps
5 Resistance Pull-ups (5 count down)
20-count hang (1 Mississippi)

MARY:
Knoxville Cherry Picker
Quad stretch

ANNOUNCEMENTS: See the newsletter

COT: Marriage is a model of God’s relationship with his Church and each of us. Earmuffs said some amazing things and challenged us to care for our wives as Christ cares for His church.

CMU Day

May 12, 2025 BackBlasts

AO: the-farm
Q: Einstein
PAX: Mayberry, Bartman, Choir Boy, Lightweight, Pew-pew
FNGs: None
COUNT: 6
WARMUP:
SSH, LBAC, Grady Corn, Tempo Squats, Tempo Merkins, Downward Dog, Cobra, Lunge Stretch

THE THANG:
25 ct Coupon Press, 50 yd Super Mario x4
25 ct Coupon Curl, 25 yd bunny hop x4
25 ct Squat to the Coupon 25 yd shuffle x4
25 ct Coupon Flutter Kicks 25 yd shuffle x4
25 ct Coupon American Hammer, 25 yd run x4
5 ct Blockee 10 ct Coupon Lunge x3

MARY:
25 ct Suitcase

ANNOUNCEMENTS:
Hardship Hill

COT:
You die and go to heaven. God asks you what have you done to deserve heaven. What is your answer?