Mouthwash – F3 Knoxville

6 Rounds on the 6th

March 6, 2026 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Cheney, Snowbird, Mouthwash, Ribbed (Joshua Sagraves), Bookman
FNGs: None
COUNT: 6
WARMUP:
Walk to Smokehouse and grab the CMUs
Walk to the flagpole

THE THANG:
6 rounds
– 20 CMU snatches
– 15 CMU goblet squats
– 10 straight leg sit-ups with CMU overhead
– 5 half burpees to CMU
– Rest 1 min

20s
In and outs
CMU leg overs
Flutter kicks

MARY:
10 Kentucky Cheerleaders
10 LBC on a Ribbed count
20 Freddie Mercury
1 min plank

ANNOUNCEMENTS: None

COT: Shared about my Uncle Ricky going through end of life. Reminded everyone to know what’s core important to them and hold fast.

EMOMEVENTHOUGHMADOFFDIDNTRUCK

March 4, 2026 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Madoff, Stripped, Smithers, Snowbird, Bookman, Blindside, Cheney, Mouthwash
FNGs: None
COUNT: 8
WARMUP: SSH, TN Rocking Charis, Cherry Pickers

THE THANG:
3 – 7 minute EMOM Rounds
1st Round – w/CMU
1. Lunges: 10 reps
2. Calf Raises: 10 reps
3. Squats: 15 reps
2nd Round
1. Dips: 10 reps
2. Dry Docks: 10 reps
3. Merkins: 15 reps
3rd Round
1. LBCs: 15 reps
2. Freddy Mercury’s: 15 reps
3. Gas Pumpers: 15 reps

MARY:
5 Burpees
Australian Snow Angels
Broga
90 second Plank

ANNOUNCEMENTS:
Flag Handoff at Juco, Haw Ridge…

Rumor of a Slack App that might let us use the Q-Signup

COT:
Focus on what’s in your control

Do Better

March 2, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Headgear, Mouthwash, Cheney, Stripped, Smithers, Ribbed (Joshua Sagraves), Bookman, Madoff
FNGs: None
COUNT: 8
WARMUP:
SSHs, LBACs, Cherry Pickers

THE THANG:
Tabata with a lap in the middle
Incline Merkins
Calf raises
Dips
Squats
Crunches
Planks
Lunges
CDDs

MARY:
None

ANNOUNCEMENTS:
EFHR, Flag Handoff at JUCO Friday

COT:
Plan and do better

Tabatas, laps, and disc tennis

February 27, 2026 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Ribbed (Joshua Sagraves), Stripped, Snowbird, Swimmies (Nathan Chesney), Cheney, Mouthwash
FNGs: None
COUNT: 7
WARMUP: SSH, tempo schquats, LBACs

THE THANG: single leg rdl tabata, lap, cmu swings, lap, CMU thrusters, lap. Then transitioned to the tennis court for some disc tennis.

MARY: n/a

ANNOUNCEMENTS: Haw ridge

COT: Hebrews 13:8. Jesus Christ is the same yesterday and today and forever. We should strive for consistency in our lives, and He is the perfect model to follow.

Staying alive… staying alive…

February 20, 2026 BackBlasts

AO: the-equalizer
Q: Mouthwash
PAX: Bookman, Cheney, Mouthwash, Stripped
FNGs: None
COUNT: 4
WARMUP: ssh, tempo squa…. Run for cover.

THE THANG:
EMOMS and some moseying

MARY: learned our ABCs

ANNOUNCEMENTS:

COT: