School Zone – F3 Knoxville

Christmas Caroling

December 24, 2025 BackBlasts

AO: the-farm
Q: Choir Boy
PAX: Bartman, Einstein, Aladdin, I-Beam, School Zone, Choir Boy, Lightweight, Magnum
FNGs: None
COUNT: 8
WARMUP: Yep

THE THANG: Rucked a neighborhood. 10 merkins at every house that has Christmas decorations/lights. We were accompanied by Christmas tunes.

MARY: Nope

ANNOUNCEMENTS: Starfish

COT: Merry Christmas! Also, National Lampoon’s Christmas Vacation is a classic, and it has some good scenes and a few great lines, but it is not a good overall movie, nor is it very funny. That may be an unpopular opinion, but take off your nostalgia glasses and you will agree with me.

Buddy Up

August 11, 2025 BackBlasts

AO: the-farm
Q: Lightweight
PAX: Aladdin, Choir Boy, Pew-pew, Stoerner, Magnum, School Zone, Bartman, Boss Hogg
FNGs: None
COUNT: 9
WARMUP:
We did
THE THANG:
100 reps of everything
Curls
Presses
Extensions
Big boys
Squats
Take a lap for a break

MARY:
No time
ANNOUNCEMENTS:
Das camp
COT: no one is alone

Parking Lot Inspection

August 6, 2025 BackBlasts

AO: the-farm
Q: Choir Boy
PAX: Aladdin, School Zone, Stoerner, Trunk (Seth Knisley), Pew-pew, Choir Boy, Boss Hogg
FNGs: None
COUNT: 7
WARMUP: Yes

THE THANG: Jack Webbs – the way I was learnt (i.e., the proper way) – 1 merkin, 1 air press, 2 merkins, 2 air presses, 3 merkins, 3 air presses, and so on until you get to 10 merkins, 10 air presses

Ruck to the first new parking lot. Ruck to each island and do 10 imperial walkers (2=1). Ruck to next new parking lot and alternate between bear crawls and rucking between the islands.

Ruck to the big pavilion. EMOMs for 10 rounds consisting of 10 step ups (total/5 each leg), 10 dips, and 10 inclined merkins

Ruck to the stairway to heaven. 100 calf raises before you reach the bottom.

Ruck around the soccer field and back to the AO.

MARY: Flutter kicks x 20 (4 count), ankle touches x 20 (2=1), and 2-minute plank.

ANNOUNCEMENTS: Dads’ Camp, Convergence

COT: “Get on your knees and pray, then get on your feet and work.” – T-shirt I saw on vacation

Heavy Day Battle for the Ghost Flag at the Equalizer

July 19, 2023 Blindside

THE SCENE: Gloomy, but not too humid
F3 WELCOME & DISCLAIMER: Done and done
WARM-O-RAMA:
Basic Blindside-y warmup things: SSH, LBAC each way, This, That, tempo squats
THA-THANG:
Sometimes things change. Because it was a heavy day, the Q was expecting a lower number in attendance. What he forgot was that the Ghost Flag was in attendance… so we had visitors.

Quick Mosey to Picnic Table near the Tennis Courts and partner up. Each group will draw a card from the deck, multiply the number of the card by 10 (all face cards are “10” and Aces are “15). Each group is in charge of completing that number of reps of each exercise represented by card suit. Jokers are automatically 25 squats with either the 40# or 60# sandbag on shoulders.

Spades: Lunges and Imperial Squat Walkers
Clubs: Merkins and 2 count Shoulder Taps
Diamonds: BBS and American Hammers
Hearts: Flutter Kicks and Hello Dollys

After all the cards were taken, each group were asked to “give up” their highest, lowest, and one other card of their choosing back to the pile.

Once time was called, all of the Shamrock & Asylum PM combined their cards into piles and played a game of WAR. After one round, Shamrock ended with 23 cards and Asylum PM ended with 6. Each group did that # of burpees. Equalizer guys joined in to help.

Asylum PM grabbed the Ghost Flag having 5 guys at the workout!

MARY:
Not Enough Time.
COUNT-OFF & NAME-O-RAMA
15 HIMs, 0 FNGs, and a certain number of Ruckers (unknown to the Q)
CIRCLE OF TRUST/BOM:
“Only the guy who isn’t rowing can rock the boat.”
ANNOUNCEMENTS:
F3 in the Nude –> Saturday, July 29th
Ghost Flag –> Taken by ASYLUM PM

Gleaming The Cube

April 21, 2023 Butter Knife

THE SCENE: 60 degrees and dry
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:
Side straddle hop in cadence 20
10 Windmills in cadence
Tempo Squats
Hairy Rockettes
Cherry Pickers
5 burpees on your own
Bear Crawl in to Hi Five, Crawl Bear back x2
THA-THANG:

Bernie to the CMU.

First person there moves the CMU towards Admiral Park while the group does the 1st exercise, the group will sprint to the CMU, another person will begin moving the CMU while the group does the next exercise.
Excercises: 8-ct Merkins, Flutter Kicks, SSH, Squats
Rinse and repeat
We sprinkled some Soul Claps, Pull Ups, and Rifle Carries

MARY:
20 CMU Curls while group did random core work.
COUNT-OFF & NAME-O-RAMA
Use the TAGS on right-side to record PAX (BE SURE TO INCLUDE YOURSELF) in attendance. Be sure to select the AO in CATEGORY above TAGS and then delete these notes!
CIRCLE OF TRUST/BOM:
The warrior ethos (AKA Jedi Training) consist of 13 pillars: commitment, honor, respect, prepared, faithful, fighter, hungry, humble, lover, teachable, firestarter, truthful, and generous.
Each one is tied to a Bible verse.

Today I’m discussing the 13th pillar which is the final pillar:
Generous
The verse for this pillar is Proverbs 11:25

“The generous will prosper; those who refresh others will themselves be refreshed.”
– Proverbs 11:25 NLT

You can’t out give God! I encourage you to be more generous… This is not just with money, but with time as well. We were put here to serve. Give blood, volunteer for something you’re passionate about, help someone without expecting or wanting anything in return. These acts not only help others, but they are so rewarding. You will feel good as well !!

Jesus shows us how it’s done in 2 Corinthians 8:9 it says:
“You know the generous grace of our Lord Jesus Christ. Though he was rich, yet for your sakes he became poor, so that by his poverty he could make you rich.” – 2 Corinthians 8:9

Keep giving and you will never be without!!
MOLESKIN:
Insert any personal comments, notes, devotion content, etc.
ANNOUNCEMENTS:
Insert information about upcoming events, 2nd or 3rd F opportunities, and any other announcements.