Smithers – F3 Knoxville

men were real men, women were real women

March 13, 2026 BackBlasts

AO: the-equalizer
Q: Ribbed
PAX: Smithers, Snitch (Cory Beilharz ), Bookman, Madoff, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 6
WARMUP: Cherry Picker

THE THANG: Fellowship mosey to the smoke house
54 Card desk pickup
Spades were Curls
Clubs were OHP
Dimonds were Rows
Hearts V-Up
Joker 10 Burpee

MARY:
Smoke session
Ring of fire starting at 5
50 LBS
George Cheerleader

ANNOUNCEMENTS:
escape hall Ridge

COT:Titus 2:2 older men should be dignified, self-controlled, and sound in faith, love, and steadfastness

Was 311 That Popular?

March 11, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Stripped, Smithers, Ribbed, Bookman
FNGs: None
COUNT: 4
WARMUP:
Fellowship Mosey:tm: to Smokehouse

THE THANG:
6 dice on the outside
OH Marches
Chest Presses
Swings
Calf Raises
Curls
Squats

In the middle do 3 burpees and move to the station of choice with your CMU. Roll dice, double that number and that’s your rep count. Move back to middle, do burpees, and go to different station. Repeat until time.

MARY:
Stretching

ANNOUNCEMENTS:
New Slack app for Q signups and blasts on 3/21
Haw Ridge 3/27- sign ups available now!

COT:
en.wikipedia.org/wiki/Henry_the_Hexapus was discovered in 2008. Never knew he was different. Just went with the flow. Couldn’t control his destiny. It was determined for him. Just like us.

Lights & Lines

March 9, 2026 BackBlasts

AO: the-equalizer
Q: Stripped
PAX: Ribbed (Joshua Sagraves), Bookman, Smithers, Headgear, Stripped
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

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