Mermaid – Page 2 – F3 Knoxville

Ruck

March 5, 2026 BackBlasts

AO: shamruck
Q: Fabio (Joe Hamilton)
PAX: Mermaid, slappy, Butterknife
FNGs: None
COUNT: 4
WARMUP:none

THE THANG: 4 men, two dogs walked and talked

MARY:none

ANNOUNCEMENTS:Haw Ridge

COT: Biblical gender roles – how society does not encourage young men to be leaders that represent Christ.

AO: shamrock
Q: Squatter
PAX: slappy, Nanner, Honeydew, Polly, Mermaid, Crawlspace, Lizzy, Stitch, Dumpster Dive (Brad Burnette), Squatter, Fricken Zamboni
FNGs: 1 Fricken Zamboni
COUNT: 11
WARMUP:
Baby Arm circles
Moroccan Night clubs
Hallelujahs
Cherry Pickers

THE THANG:
Hub and Spoke competition of 5 teams with 5 stations. All teams started at the Hub. Points were awarded based on place you returned back to the hub.

Spoke 1 – Breezeway – Legs
25 SSH
20 Squats
20 Side Lunge
20 Toe Merkins
20 Split Squats

Spoke 2 – Statue – Abs
50 Flutter Kicks (single)
25 LBC
25 Hello Dollies
50 Freddie Mercury (single)
50 American Hammers (single)

Spoke 3 – Block Pile – Upper
20 OH thrusts
20 Curls
30 Lawn Mowers (15 each arm)
20 Chest Press

Spoke 4 – Hill – Cardio
5’s
1 Merkin – 4 Lunge
2 Merkins – 3 Lunge
3 Merkins – 2 Lunge
4 Merkins – 1 Lunge

Spoke 5 – Pull Up Bar – Pull Up Ladder
6 pull ups
5 Pull ups
4 Pull ups
3 Pull ups
2 Pull ups
1 Pull up

Results were calculated. And 2 teams were created taking 2nd place and 5th place along with 1 member from 1st place. The rest were on the other team.

1 round of suicides as a team.
5 yards – 20 yards – 30 yards

Losing team had a punishment

MARY:
Standing leg stretch
Runner stretch

ANNOUNCEMENTS:
Haw Ridge
Go Ruck Event

COT:
The Word is our Hub. We go out and try things and live. But we need to come back to the hub and regather.

Total Eclipse of the Heart

March 3, 2026 BackBlasts

AO: shamruck
Q: Mermaid
PAX: Fabio (Joe Hamilton), Honeydew, Polly, slappy, Scratch-off, Mermaid, Drano
FNGs: None
COUNT: 7
THE THANG:
We walked the CAK Old Faithful route, watched the eclipse, the clouds were too much to truly observe the reddish hue that was described. We had three dogs with us and almost had an encounter with two dogs off leash on Gulf Park Dr. It was an “exciting” 30 seconds. Those with dogs were working really hard to control them, and those without were working hard to prevent an issue. It got loud with 5 dogs talking to each other, and 7 men telling the dogs to cool it!
COT:
When you get angry, what kind of man do you want to be? Anger is an emotion, and how you handle your anger determines if you sin or not. When Jesus was in the temple, he grew angry. measured his response, and turned the tables. In times past, when I lose my temper, it has been far from measured. I see red, I punch a wall, I say things and use words that are abnormal. When you are “disrespected”, how are you going to respond? At work what kind of boss will you be, at home what kind of spouse or parent will you be? Will you become the person you hate, or will you take a breath and have a measured response? You are in control of your responses to triggers, and if you are not or cannot control your response, then you should consider asking for help. I once went to counseling for my angry responses, and there is no shame in self improvement.

[genesis] Officially official AO

March 2, 2026 BackBlasts

AO: genesis
Q: Steam
PAX: Brick, Borg, Frizzles, Mermaid, Honeydew, Mr.May, Otis, Spellcheck
FNGs: None
COUNT: 9
WARMUP:
1. SSH: 12×4
2. Windmill: 6×4
3. BAC-F: 6×4
4. BAC-B: 6×4
5. Ruck Chin-Ups: 12×4
6. Ruck Curls: 12×4
7. Ruck presses: 12×4
8. Man-Makers (No ruck): 5×8

THE THANG:
Steam took first 30 minutes
Ruck to the base of Moto Hill
Back to the basics
– Get a battle buddy – push each other as we go up and down Moto Hill
– incline merkins at the bottom
– squats at the top
– 5 rounds: 25, 20, 15, 10, 5

Then Lizzy took last 30 minutes
At the bottom 4 corners workout with burpee sandbags complex, then 5 burpees, shuffle between corners

Continue rotation with deep sandbag squats
Bear crawl between corners

London bridge

Then burpee Indian Run

MARY:

ANNOUNCEMENTS:
Haw Ridge coming up

COT:
Much thanks to Steam for bringing back the rucking culture and restarting this ao a year and a half ago. This ao and the rucking culture wouldn’t be where it is without him.

My goal is to create a rucking culture similar to murfreesboro has with 100 guys across 5 aos

[vlshorse] King

March 1, 2026 BackBlasts

AO: vls-dead-horse
Q: Drano
PAX: Mermaid, Scratch-off, Pool Boy, Baby Boomer
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

This week we discussed the King in Q-Source. EXERCISE

Jack LaLanne says, “Exercise is king, nutrition is queen. Put them together and you have a kingdom”

A few quotes from group:

– “if you fail to plan, you plan to fail”
– “You don’t rise to the occasion, you fall to your training”
– “In times of peace, prepare for war”
– “You can’t control your circumstances, but you can control your attitude”

MARY:

ANNOUNCEMENTS:

COT: