Sawdust – Page 4 – F3 Knoxville

[the-pulpit] Water and stone

October 1, 2025 BackBlasts

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Rougarou, Betty, Kevin (Miss Piggie), Ike, Sawdust, Smoked Pickle, Jim Norris, Holiday (hospital name?)
FNGs: 1 Holiday (hospital name?)
COUNT: 9
WARMUP:
SSH, cherry pickers and stretching
THE THANG:
Water carry up the stairs plus 10 shrugs
CMU Exercises
O.H. Press
Squats
Curls
Swings
Rows
Tri extension
Shrugs
WW3 sit-ups

Lap around the courts
Repeat a second time
MARY:
Dealers choice:
Flutter kicks, Gas pumpers, Dead bugs, dive bombers, box cutters hello dolly, drunken dolly, big boy sit-ups.
ANNOUNCEMENTS:
Step count sign up
COT:
2nd Corinthians 11.
Don’t be deceived by false gospels.

CMUesday for the Ladies

September 30, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Tropicana, Sawdust, Matlock (Bill Maddox), Pac-man, Gibbler, Tramp Stamp, Nordberg
FNGs: 1 Nordberg
COUNT: 8
WARMUP:

5 Easy Burpees
39 SSH
Lap around the parking lot
Cherry Pickers
Runners Stretch Sequence
Shoulder Lubricator

THE THANG:

Catch me if you can with CMU farmer carry and 5 Burpees to Poets Amphitheatre

Partner 1 – AMRAP at Muscle Beach
5 pull-ups / 10 Rows
15 Decline Merkins
20 Big Bois
30 Squats

Partner 2 – Poets Amphitheatre

20 deficit Merkins – bottom
20 Thrusters – Tier 1
30 Curls – Tier 2
10 Blockies – Tier 3
– run back and switch with partner

Catch me if you can with CMU farmer carry and 5 Burpees back to AO

MARY: Notta

ANNOUNCEMENTS:

Cat Gut Retiremenet lunch on Friday! Make sure and let Rainbow know

COT:

Talked about how fortunate we are to have the women in our lives. M’s, mothers, sisters, daughters. They show us the grace of God through them (most of the time)

Ephesians 5:25, 28 – “Husbands, love your wives, just as Christ loved the church and gave himself up for her… In the same way, husbands ought to love their wives as their own bodies. He who loves his wife loves himself.”

[the-pulpit] Chicken Legs

September 17, 2025 BackBlasts

AO: the-pulpit
Q: Kevin (Miss Piggie)
PAX: Sawdust, Betty, Ike, Smoked Pickle, Trojan, Leland Robbins (Geiger), Neon, Chuck
FNGs: None
COUNT: 9
Warm-Up (5 minutes)
• 1 min: High knees
• 1 min: Butt kicks
• 1 min: Bodyweight squats (slow & controlled)
• 1 min: Walking lunges
• 1 min: Jumping jacks
Format: 40 sec work / 20 sec rest (or transition).
Do 3 rounds of each circuit before moving on.

⸻

Circuit 1: Quads & Glutes
1. Jump Squats
2. Reverse Lunges (alternating)
3. Bulgarian Split Squat (R leg elevated on chair/sofa)
4. Bulgarian Split Squat (L leg elevated)

×3 rounds

Circuit 2: Hamstrings & Glutes
1. Single-Leg Hip Thrust (R leg, shoulders on couch/bench)
2. Single-Leg Hip Thrust (L leg)
3. Glute Bridge March (alternate legs)
4. Speed Skaters (side-to-side jumps)

×2 rounds

Circuit 3: Explosive Power & Burnout
1. Broad Jumps (jump forward, shuffle back)
2. Split Jump Lunges
3. Sumo Squat Pulses (low hold, pulse up & down)
4. Wall Sit (hold as long as possible for the 40 sec)

×2 rounds

Finisher (4 minutes – AMRAP)

Do as many rounds as possible in 4 minutes:
• 10 Jump Squats
• 10 Walking Lunges (each leg = 1 rep)
• 10 Glute Bridges
2 minutes of calf raises

Variations on a Theme

September 11, 2025 BackBlasts

AO: asylum-am
Q: Pac-man , Sawdust
PAX: Matlock (Bill Maddox), P3, Sawdust, Hands, Tropicana
FNGs: None
COUNT: 6
WARMUP: Just the usual, thanks!

THE THANG: Slight modification to an ol’ Sawdust Q with 3 stations.

MARY: No, but still quite contrary.

ANNOUNCEMENTS: Nah

COT: Pac-man gave a profound word.

[the-pulpit] Sets of 3

September 3, 2025 BackBlasts

AO: the-pulpit
Q: Betty , Sawdust
PAX: Betty, Sawdust, Voodoo, Smoked Pickle, Kevin (Miss Piggie), Ike, Rougarou
FNGs: None
COUNT: 7
WARMUP:
– Betty, Smoked Pickle & Kevin (Miss Piggie) did a pre-ruck for about 1.5 miles
– SSH for the group
– Along with Tempo Merkins
– And a list of typical warm-o-rama that excluded Burpees

THE THANG:
– Mosey a quiet corner for some Wall Burpees
– Mosey behind the Upper School to work an agility ladder in line x3.
– Mosey to the Rock Pile
– Worked 3 :cmu: exercises in 3 sets for 3 times
– Mosey back to the AO

MARY: A little ab work, but ended with Stargazers while it drizzled. So in lieu of stars, we squinted through the rain..

ANNOUNCEMENTS: N/A

COT: Betty had a profound, but alas it is lost like the sands of time.