Smithers – Page 5 – F3 Knoxville

Taking out the Trash

June 27, 2025 BackBlasts

AO: the-equalizer
Q: Blindside
PAX: Blindside, Stripped, Snowbird, Ribbed (Joshua Sagraves), Bookman, Smithers, Cheney, Madoff
FNGs: None
COUNT: 8
WARMUP: Did it.

THE THANG:
Picked up garbage and did some exercises.

MARY:
PAX led Mary for 5 mins

ANNOUNCEMENTS:
Flag handoffs, convergence, Clinch Starfish
COT:
Take care of your surroundings

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.

Large Straights are just as Important as Yahtzees

June 9, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Ribbed (Joshua Sagraves), Stripped, Smithers, Madoff, Cheney, Bookman, Headgear
FNGs: None
COUNT: 7
WARMUP:
Motivators (7)
TN Rocking Chairs
Gradycorns
Moroccan NightClubs
Cherry Pickers

THE THANG:
1s – Hand Release Merkins
2s – Total Flamingos
3s – Gas Pumpers
4s – Merkins
5s – LBCs
6s – Calf Raises

3 of a kind – Total Dips
4 of a kind – Total Star Jacks
Full House – 10 Squats
Small Straight – 10 Incline Merkins
Large Straight – 10 each Leg Bulgarian Split Squats
Yahtzee – 10 Burpees
Chance – 1/2 total Manmakers

Loser takes runs to bath house 5 pull ups while winners do Imperial Walkers

MARY:
Something similar to a trademarked friendship walk back to the shovelflag

ANNOUNCEMENTS: OneKnox tickets until 6/11

COT: June is Men’s Mental Health Month. Check in on your dudes and yourself

No Glove Love

June 2, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Smithers, Stripped, Snowbird, Cheney, Bookman
FNGs: None
COUNT: 5
WARMUP:
SSHs, Windmills, TN Rocking Chairs, Gradycorns, Cherry Pickers

THE THANG:
Timer Pax move the sandbag around the tennis courts

Rest of PAX:
Lines, Carioca, Super Marios, Buttkickers repeat until all PAX carry the bag twice

Side shuffle, fast feet figure 8s, hot feet high knees, broad jumps/lunges until all PAX carry bag twice

20 hillbilly walkers. Run to the other side, 20 imperial walkers, run back, repeat until time

MARY:

Stretching

ANNOUNCEMENTS: Tactical Ascent, OneKnox

COT:

Accountability isn’t just for important things

Quality Q by Qommittee

May 21, 2025 BackBlasts

AO: the-equalizer
Q: Bookman , Snowbird, Stripped, Smithers
PAX: Stripped, Snowbird, Smithers, Bookman
FNGs: None
COUNT: 4
WARMUP: SSHs, Rockettes, Moroccan Nightclubs, Cherry Pickers

THE THANG:
A bunch of CMU work on the pickleball courts

We went by committee with an exercise on one sideline, MOT to the other, then another exercise

MARY: no time

ANNOUNCEMENTS: OneKnox. See Eliza

COT: celebrate successes, recognize where you started and how much further you have to go

One of my favorite workouts lately fellas. Just all felt good. Was tough, was fun, and enjoyed the mumblechatter. It went by quick.