Snowbird – Page 2 – F3 Knoxville

3 HCs were not harmed during the making of this workout

February 9, 2026 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Snitch (Cory Beilharz ), Snowbird, Cheney, Ribbed (Joshua Sagraves), Stripped, Headgear, Smithers
FNGs: None
COUNT: 7
See the preblast…

Congrats to Smithers for winning The Equalizer 4000. He has won the first place trophy and the next available Q spot.

COT: A little friendly competition every once in a while can help push you further.

Let It Be

January 30, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Smithers, Snowbird, Bookman
FNGs: None
COUNT: 3
WARMUP: SSHs, Cherry Pickers, moseying to the smokehouse

THE THANG:

With CMUs where applicable

7 exercises
7 reps each
7 rounds

(7/7)
Thrusters
Deadlifts
Swings
WW3 sit ups
Curls
Merkins
American Hammers

(3/7)
Lunges (7 each leg)
Chest presses
Bent over rows
Calf Raises
Rifle Carry High Knee Marches
Light Rails
Burpees

MARY: no time

ANNOUNCEMENTS: convergence tomorrow

COT: Let It Be even though we listened to Abbey Road

Heavy day with bad music choices

January 28, 2026 BackBlasts

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Mouthwash, Headgear, Bookman, Snowbird
FNGs: None
COUNT: 5
WARMUP: lead by the Pax cause the Q was late

THE THANG: Mosey to the Smoke House and grab a SMU

“Start the music. And we do 100,200,300 of work as one member of the pax farmer carries his SMU around a pre-defined route. “Curls
Bent over rows
Hillbilly walkers

Move to another spot same routine
OH Press
chest press
Squats

ran out of time
MARY: no time

ANNOUNCEMENTS: Star fish THIS WEEKEND Be there. No sign up sheet needed because we’re men.

COT:
Psalm 23

The sequel WAS better than the original

January 21, 2026 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Snowbird, Ribbed (Joshua Sagraves), Cheney
FNGs: None
COUNT: 3
WARMUP: 1 Squat

THE THANG:
Continued a variety of laps around the bearmuda triangle with exercises at each corner.

Suitcase Carries
1st Lap: 10 CMU Pull Overs at each corner
2nd Lap: 20 CMU Pull Overs at each corner

Bear Crawls
1st Lap: 10 CDDs at each corner then 20 OH Presses at end
2nd Lap: 20 CDDs at each corner then 30 OH Presses at end

Weighted Lunges
1st Lap: 10 weighted calf raises at each corner
2nd Lap: 20 weighted calf raises at each corner

Rifle Carries
1st Lap: 10 Leg Raises with CMU held at extended chest press at each corner
2nd Lap: 20 Leg Raises with CMU held at extended chest press at each corner

Suitcase Carries
1st Lap: 10 CMU Pull Overs don’t smash your face thingies at each corner
2nd Lap: 20 CMU Pull Overs don’t smash your face thingies at each corner

MARY: None

ANNOUNCEMENTS: there’s a signup sheet coming on the 31st

COT:
Leadership

Whoops

January 9, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Smithers, Cheney, Stripped, Bookman, Madoff, Snowbird, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 7
WARMUP: SSHs, mosey to smokehouse

THE THANG: ladderball, miss a throw you do either 5 burpees, 10 lunges, or 5 thrusters depending on the rung

10 curls, 50 ft rifle carry, or 10 OH presses by each team member to take a throw depending on the rung.

We suck at ladder ball

MARY:

ANNOUNCEMENTS: toddy quad Q, convergence on the 31st

COT: adjust and go