Snowbird – F3 Knoxville

6 Rounds on the 6th

March 6, 2026 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Cheney, Snowbird, Mouthwash, Ribbed (Joshua Sagraves), Bookman
FNGs: None
COUNT: 6
WARMUP:
Walk to Smokehouse and grab the CMUs
Walk to the flagpole

THE THANG:
6 rounds
– 20 CMU snatches
– 15 CMU goblet squats
– 10 straight leg sit-ups with CMU overhead
– 5 half burpees to CMU
– Rest 1 min

20s
In and outs
CMU leg overs
Flutter kicks

MARY:
10 Kentucky Cheerleaders
10 LBC on a Ribbed count
20 Freddie Mercury
1 min plank

ANNOUNCEMENTS: None

COT: Shared about my Uncle Ricky going through end of life. Reminded everyone to know what’s core important to them and hold fast.

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

Tabatas, laps, and disc tennis

February 27, 2026 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Ribbed (Joshua Sagraves), Stripped, Snowbird, Swimmies (Nathan Chesney), Cheney, Mouthwash
FNGs: None
COUNT: 7
WARMUP: SSH, tempo schquats, LBACs

THE THANG: single leg rdl tabata, lap, cmu swings, lap, CMU thrusters, lap. Then transitioned to the tennis court for some disc tennis.

MARY: n/a

ANNOUNCEMENTS: Haw ridge

COT: Hebrews 13:8. Jesus Christ is the same yesterday and today and forever. We should strive for consistency in our lives, and He is the perfect model to follow.

Happy Presidents Day

February 16, 2026 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Ribbed (Joshua Sagraves), Stripped, Cheney, Snitch (Cory Beilharz ), Bookman, Mouthwash, FNG Gump (Ben)
FNGs: 1 FNG Gump (Ben)
COUNT: 9
WARMUP: High Knees, Butt Kickers, LBACs, Iron Mikes

THE THANG: Mosey to smokehouse, grab CMUs, go to splash pad.

3 rounds: 45 sec each of lunges, merkins, fast feet.
2 min each of rows, pullups/hangs, dips, planks
AMRAP, 5 min: run around Stonehenge, 10 thrusters, 10 burpees, 10 swings

MARY: n/a

ANNOUNCEMENTS: Haw ridge coming up

COT: Phil 4:11 – learning to be content in your circumstances is difficult, but not impossible. Pray that God will help you learn this skill.

Bodyweight Blast

February 11, 2026 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Cheney, Snowbird, Stripped, Ribbed (Joshua Sagraves), Yeah-Yeah
FNGs: None
COUNT: 6
WARMUP:
Walk to Splashpad

THE THANG:
Tabata 8 rounds 20 sec work 10 sec rest
1. Cherry Pickers and Single Leg Raises
2. Wall Walks to Handstand Hold
3. Plyo Merkin
4. Calf Raises
5. Eccentric Step Ups
6. Half Burpees
7. Squat to Bench
8. Lunge and Walk back to AO

MARY:
Knoxville Cherry Pickers and Plank

ANNOUNCEMENTS: none

COT: Spend time with your wife.