Mouthwash – Page 5 – F3 Knoxville

Little bit of this and a little bit of that

July 11, 2025 BackBlasts

AO: the-equalizer
Q: Mouthwash
PAX: Blindside, Madoff, Mouthwash, Ribbed (Joshua Sagraves), Smithers, Snowbird, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 7
WARMUP: ssh, rockettes, tempo squats, tempo merkins, windmills.

THE THANG:

Splashpad — 5 minute complex
– minute 1 – reverse lunges
– Minute 2 – reverse lunges + squat
– Minute 3 – reverse lunges + squat + inchworm
– Minute 4 — reverse lunges + squat + inchworm + merkin
– Minute 5 — reverse lunges + squat + inchworm + merkin + shoulder taps

Upper lot — sprints to Stonehenge
– 25%, 50%, 75%, 100%, 100%, 75%, 50%, 25% Bernie

Bathhouse — 7’s
– pull-ups and v-ups

Rockpile — 5 rounds of 10’s
– oh press, tri press, curls, rows

MARY:

Captain Thor’s to 5 and flutter kicks

ANNOUNCEMENTS: project tomorrow morning and dad camp

COT:

A very simple verse today but one I’ve seen proven true over and over in people’s lives. Proverbs 13:21 — “disaster pursues sinners, but the righteous are rewarded with good.” Think about that… disaster pursues sinners. Sin is not our friend, it’s our enemy. It’s deceptive. We think we get away with it when it’s in secret, and yet it always comes back to disaster in our lives. It never leads to the good things it promises. This is why Christ came. 1 Peter 2… “He committed no sin… He himself bore our sins in his body on the tree, that we might die to sin and live to righteousness.” The good news is we can be forgiven of our sin and set free from obeying it. We can bring it to the light, without fear of judgment, since it’s already been punished on Jesus. We can avert the disaster that follows sin and enjoy that “the righteous are rewarded with good”, not because we are righteous in ourselves but because Christ gives us his righteousness. I want to live in the good of this today. I’m praying for each one of you this morning that you would enjoy this as well.

What’s the worst thing you can catch at the Splash Pad?

June 25, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Mouthwash, Ribbed (Joshua Sagraves), Snowbird, Stripped, Blindside, Smithers, Cheney, Madoff, Bookman
FNGs: None
COUNT: 9
WARMUP:

SSHs, Tempo Squats, Tempo Merkins, Gradycorns

THE THANG:

Starfish of fun at the Splash Pad. With music and CMUs. Every few minutes you do a 45 second wall sit when the Q remembers

Middle dice: WW3 sits, # rolled is the row count
Outer dice:

– Squats
– Oklahoma Cheerleaders
– Bent Over Rows
– Flat/Floor Press
– Overhead Press

# rolled you double and that’s the rep count

Start in the middle, move to outer station, when done with an outer section, go back to middle.

MARY:

20 seconds of bend and reach

ANNOUNCEMENTS:

Multiple Flag handoffs the next few weeks- Asylum PM and Dog Pound! Starfish at The Project! Veteran Outreach! Dad Camp!

COT:

Your success and others’ (family, community, work…) success both depend on you. Don’t forget that.

How did he see me??

June 18, 2025 BackBlasts

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Stripped, Mouthwash, Cheney, Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 4
WARMUP: walk to the Smokehouse grab a CMU

THE THANG – Core-Centered with CMU
:fire: Round 1: Core Ignition (Bodyweight – 4 min)
45 sec work / 15 sec rest (x4):
1. Forearm Plank
2. Flutter Kicks
3. Dead Bugs
4. Heels to Heaven
Rest 1 min. Grab CMUs.

:fire: Round 2: CMU Core Strength Circuit (3 rounds)
Each move 45 sec on / 15 sec off. 1-min break between rounds.
1. Overhead CMU Hold + March
2. CMU Big Boys
3. Russian Twists w/CMU
4. Plank CMU Pull-Throughs
5. Weighted Toe Taps
6. Shoulder Taps on CMU

walk back to smoke house to drop our CMU then back to the AO

MARY: Stretch for one minute

ANNOUNCEMENTS:

COT: Philippines 4:8

spend time with God today brothers.

Mosey down the trail

June 3, 2025 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Aladdin, Earmuffs (Dan Studt), Mouthwash, Junk (Sam Yoakum)
FNGs: None
COUNT: 5
WARMUP:
We did
THE THANG:
Laps at the track, work at the corners
Bunch of different exercises
merkins,squats, big boys
CDD, hollow rocks, lunges
HR Merkins, am. Hammer, flamingos
Inch worms, lbc
Shoulder taps, suit cases, lunges

MARY:
No time
ANNOUNCEMENTS:
Soccer
COT:
Find happiness

Do The Hard Things

May 16, 2025 BackBlasts

AO: the-equalizer
Q: Blindside
PAX: Ribbed (Joshua Sagraves), Madoff, Snowbird, Mouthwash, Bookman, Swimmies (Nathan Chesney), Smithers, Blindside, Tinactin
FNGs: 1 Tinactin
COUNT: 9
WARMUP:

Ribbed’s Patented Warm-up: 1 Squat

THE THANG:
The Snake
5 Stations, 3 exercises per station, 5 rounds, Deescalating # of Reps. Mosey to each station, Mosey back to 1st station after completing the 5th station. Do exercises again doing the next lowest # of reps.

The Stations/Exercises/Reps:
1. Dock
1. CCD, BBS, Mountain Climbers
2. 25, 20, 15, 10, 5 reps
1. Rockpile
1. OH Press, Rows, Curls
2. 20, 16, 12, 8, 4 reps
1. Bathhouse
1. Pull-ups, LBCs, Wide Merkins
2. 15, 12, 9, 6, 3 reps
1. Splash Pad
1. Dips, Derkins, Imperial Squat Walkers
2. 10, 8, 6, 4, 2 reps
1. Top of the World
1. Lunges, Apollo Onos, Burpees
2. 5, 4, 3, 2, 1 reps

MARY:
Fellowship Mosey return to Shovel Flag

ANNOUNCEMENTS:
Hardship Hill, Ribbed is the new Comz Q

COT:
I don’t like this workout. It is just enough running to tick you off. But I had a conversation yesterday with a friend that I preferred golf over tennis because “My cardio isn’t up for tennis right now.” After I said that, I immediately planned to do this Q because I didn’t like that I said it.

Do the hard things! Do the right things!