Smithers – Page 3 – F3 Knoxville

Naughty, naughty 12 days of CMU’s

December 3, 2025 BackBlasts

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Mouthwash, Stripped, Cheney, Smithers, Snowbird, Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 6
WARMUP: A bunch of Arms

THE THANG:

:christmas_tree: Overhead Press x 10
2 – Santa Squat Thrusters
:santa: Squat + CMU Press x 2
3 – Wise Men Curls
:muscle: CMU Curls x 3
4 – Calling Calf Raises (with CMU)
:goat: Calf Raises on CMU edge x 4
5 – Golden Rows
:star: Bent-over CMU Rows x 5
6 – Geese-a-Lunging
:swan: Lunges (holding CMU Goblet-style) x 6 each leg
7 – Swings-a-Swinging
:notes: CMU Kettlebell Swings x 7
8 – Maids-a-Murder-Bunnying
:rabbit2: Murder Bunnies forward 8 paces, then rifle carry back
9 – Ladies Leg Raises
:sparkles: Flutter Kicks holding CMU overhead x 9 IC
10 – Lords-a-Lifting
:crown: Deadlifts with CMU x 10
11 – Pipers Planking
:trumpet: 11-second CMU Plank hold (CMU on back if PAX want challenge)
12 – Drummers Drumming
:drum_with_drumsticks: 12 Block Burpees (burpee using CMU for the overhead portion)

MARY: No time

ANNOUNCEMENTS: None

COT:

Ladder-MOM

November 5, 2025 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Snowbird, Bookman, Madoff, Ribbed (Joshua Sagraves), Cheney, Smithers, Stripped, Mouthwash
FNGs: None
COUNT: 8
WARMUP: 1 Burpee

THE THANG:
EMOM-Ladder
9 minute EMOM. Climb reps for first 5 minutes, then back down till 9 minutes hits
10, 11, 12, 13, 14, 13, 12, 11, 10
Set 1
– OH Press
– Weighted Squats
– BBS
Set 2
– Chest Press
– Step Ups
– American Hammers
Set 3
– Merkins
– Lunges
– CMU Swings

MARY:

ANNOUNCEMENTS: Convergence and check slack

COT: Communication should prioritize connection over conquest

Is 35 Too Much?

October 13, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Cheney, Ribbed (Joshua Sagraves), Smithers, Stripped, Bookman, Mouthwash
FNGs: None
COUNT: 7
WARMUP:
SSH, Gradycorns, Tempo Squats, Rockettes
THE THANG:
7-7-7s…35-35-35s by 7s at the rock pile
Rows, Curls, OH Presses bear crawl up the hill and run around the bath house
Calf Raises, Squats, RDLs super Mario to the last street sign, mosey around Elm Street Cul-de-sac
Leg lifts, crunches, flutter kicks, lunge across parking lot, imperial walker back
MARY:
No time
ANNOUNCEMENTS:
All the good stuff
COT:
EH a guy that needs it

Lead from The Middle

September 17, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Blindside, Ribbed (Joshua Sagraves), Smithers, Cheney, Headgear, Stripped, Bookman, Snowbird
FNGs: None
COUNT: 8
WARMUP:
SSH,Tempo Squat
THE THANG:
IPC Week 2, Ruck
MARY:
Stretching
ANNOUNCEMENTS:
See the newsletter
COT:
Lead from the middle.

Madoff’s Return

August 6, 2025 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Smithers, Ribbed (Joshua Sagraves), Snowbird, Cheney, Stripped
FNGs: None
COUNT: 6
WARMUP:
10 SSH
10 Tempo Squats
1 walk to smokehouse and 1 walk to flagpole with CMU

THE THANG:
Tabata
1. Squat Hold Hammer Curl
2. Alt Kickstand Swings
3. Chainsaw Rows
4. Uppercuts
5. Weighted Flamingo
6. Deadlift, Clean, Press
7. Goblet Hold High March

Return CMU to Smokehouse and back to AO

MARY: Nope

ANNOUNCEMENTS: 10 year convergence and check the newsletter

COT: Shared a little about asking my Wife to challenge me to demonstrate more spirituality and how I am now reading and journaling the Bible every day and also doing a 9O day graduation devotional daily with my Son. Be open to growth and challenge from an outside source.