Snaggletooth – F3 Knoxville

Tree of Woe

June 27, 2025 BackBlasts

AO: shamrock
Q: Pom Pom
PAX: Mermaid, Baby Boomer, Anchorman, Dog Bite, Crawlspace, Dumpster Dive, Fabio (Joe Hamilton), Inconceivable, KickFlip, Pom Pom, Skidmark, slappy, @Snaggletooth, @Gringo, @Flowerpot
FNGs: None
COUNT: 15
WARMUP:
Side straddle hops x 20
Cossak squats x 5 ea side
Merkins with reach stretch x 10
Dynamic Pigeon Pose x 3 each side

THE THANG:
-Tree of Woe-

20 pull ups
TOW
20 burpees
TOW
20 CMU squats
TOW
20 merkins
TOW
20 CMU rows
TOW
20 hollow rocks
TOW

MARY:
Hello Dolly
Heels to Heaven

ANNOUNCEMENTS:

– Convergence: July 12 (chat with Mermaidor Eliza for more info)

COT:

Sometimes in life we will suffer while we watch the wicked prosper. In these times, it’s hard to see any good or hope. However, the Bible give us some guidance on how to deal with these times. Some examples of how to persevere are found in:

Habakkuk 3:17-19
Psalm 73:26-28

High-Octane

June 28, 2024 BackBlasts

AO: shamrock
Q: Caveman
PAX: Smoked Pickle, Mermaid, slappy, Gringo, Honeydew, Eliza, Base Salary, Pom Pom, Baby Boomer, Voodoo, Stitch, Skidmark, Flower Pot, Snaggletooth, Steiner, , MACGRUBER
FNGs: 1 MACGRUBER
COUNT: 18
WARMUP:

Stationary Butt kickers – 50 single
Stationary High Knees – 50 single
Side Straddle Hops – 25
Neck rolls
Shoulder shrugs – forward / Back

Gorilla Walkers side to side
5 to the right
5 back x 2

Mountain Climbers 50

End Zone:
Shuffle to 50
Shuffle Back
Cross overs to 50 – Face Bleachers
Crossovers Back – Face Bleachers
Lunges 25
Lunges back
Gorilla walkers forward

THE THANG:

Jog to 50
50 Mountain Climbers – Single
Sprint back

Lizard Walk to 20
Lizard Walk back x 2

Run Bleachers X2
15 Up Downs or Burpees
Run Bleachers
15 Up Downs or Burpees
Hold plank waiting on 6

10 Box Jumps
10 Jump Squats x2

Circle up
Shin Box Rotation x5
Into a runners stretch
Each side x2

Arm Circles
25 forward
25 Backwards
25 side Thumbs down

50 LBCs x2

MARY:

ANNOUNCEMENTS:

COT:

“The pathway to what’s real is through the hardest thing you can do.”
J. Peterson

You have zero body fat

June 27, 2024 BackBlasts

AO: shamruck
Q: Lizzy
PAX: Dumpster Dive, Mermaid, Jon Boat, Eliza, Fabio (Joe Hamilton), The Situation, Trojan, Snaggletooth
FNGs: None
COUNT: 9
Warmup ssh, baby arm circles, Michael Phelps

Workout
Go over to the track and at the 4 quarters do 20 each corner, clean and press, merkins, sissy squats, lunges. Backwards steps up the stadium.

Islands of pain

May 24, 2024 BackBlasts

AO: shamrock
Q: Baby Boomer
PAX: Anchorman, Baby Boomer, Brick, Commission, Mermaid, Pom Pom, slappy, Slipknot, Stitch, Voodoo, Snaggletooth, Gringo, Trojan
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Tempo squats
– Tie Fighters
– Tempo merkins
– Squatting Grady Corns

THE THANG:
– Mosey to CMU pile and stop for some Rocky Balboas along the way
– CMU Island Dora in top lot
– HIM1 stays at start and does following exercises while HIM2 moves to islands
– Round 1: CMU kettle swings
– Round 2: CMU deadlifts
– Round 3: CMU squat thrusters
– HIM2 works through islands
– Island 1 (10 reps): R1 wide merkins/R2 Carolina dry docks/R3 no cheat merkins
– Island 2 (20 reps): R1 big boy sit-ups/R2 flutter kicks/R3 Freddy Mercurys
– Island 3 (30 reps): R1 SSH/R2 Bobby Hurleys/R3 lunges
– Rinse and repeat with HIMs swapping to do all exercises
– Visited islands together as a total group

MARY:
– Howler Monkey circle
– Michael Phelps and overhead arm stretch
– Cherry Pickers
– Groin stretch and Willie Mays Hayes
– Downward Dog and Cobra
– Superman/Banana

ANNOUNCEMENTS:
HH on Monday

COT:
– Brief history of Decoration Day and Memorial Day and it’s meaning
– Remembering those who gave the ultimate sacrifice to preserve our freedom
– Jesus also established a memorial service in the upper room with the disciples
– Communion is an opportunity to reflect on Christ’s sacrifice that has set us free from the bondage of sin
– Remain humble and grateful for all that have laid down their lives in love

Concentrica

July 18, 2023 Biohack

THE SCENE: Humid and gloomy. Storms threatened, but were ultimately scared of us.
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Side straddle hops
Run around the parking lot
- High knees
- Bernie
- Butt kicks
Tempo merkins
Tempo squats
Cherry pickers

THA-THANG:

Concentrica:

M – Relationship with your wife – your center
- 100 merkins
- Hold Al Gore for the 6
Shorties – Relationship with your kids – your legacy
- 50 LBCs
- 50 flutter kicks
- 50 Freddy Mercuries
- Hold plank for the 6
Shieldlock – Your team for mutual defense
- 100 step ups
- Dips for the 6
Whetstone – Mentor/mentee
- 20 burpees – it’s hard, but it makes you better
- Hold Al Gore for the 6
Mammon – Your work, love it or hate it
- Run 2 laps
- Wagon wheel for the 6

MARY:
Pappa Lock destroyed our arms, then Snaggletooth our abs, and Oh Brother led some Basilisks

CIRCLE OF TRUST/BOM:

How do you measure success in your life? Money? Things? Friends? Church attendance? Fitness?
Wrong scoreboards!
The Concentrica should be our scoreboard as seen from a Biblical worldview.
We should measure our success by the quality of the relationships we have on the Concentrica.
Which of these 5 rings are you missing in your life?
Which of them do you need to invest more in?

ANNOUNCEMENTS:
Family workout on Saturday. Next weekend is F3 in the Nude. GTE Baseline ruck is August 5. F3 Dad camp is August 11-13.