Snowbird – Page 3 – F3 Knoxville

Wide and Strong

January 7, 2026 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Cheney, Snowbird, Stripped, Bookman, Ribbed (Joshua Sagraves), Mouthwash, Smithers
FNGs: None
COUNT: 8
WARMUP:
12-9-6-9-12
– Plank Jump-ins
– BBS
– Squats
– Super Mario up the hill and walk back
THE THANG:
Tabata 8 rounds 20 sec Work 10 Sec Rest
– Eccentric Step-Ups
– Eccentric Merkins
– Weighted Glute Bridge with Abduction
– Bulgarian Eccentric Squat with a Hop
– CMU PullOvers or Deadbugs
MARY:
Return CMUs to the Smokehouse
ANNOUNCEMENTS: 2 Timothy 4:1-2 – “Be instant in season and out of season” – We must be ready to serve, protect, advise, assist, witness, etc. more or less at all times. Just a simple reminder to train yourself to be resilient and ready at all times.

COT:

30s and Laps

December 22, 2025 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Ribbed (Joshua Sagraves), Madoff, Headgear, Cheney, Stripped
FNGs: None
COUNT: 7
WARMUP: SSH, gradycorns, tempo squats

THE THANG:
30 reps with a lap after each set:
Step ups
Incline single leg GA cheerleaders
Incline merkins
AUS snow angels
Jump squats
Sit outs
Mountain climbers
CDDs
Flutter kicks
Lunges
Plank jacks
Dips
Calf raises
Decline merkins
MARY: stretching

ANNOUNCEMENTS: starfishing soon

COT: Trust God’s perfect timing.

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

Ruck Around and Find out

October 15, 2025 BackBlasts

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Mouthwash, Stripped, Snowbird, Cheney
FNGs: None
COUNT: 5
WARMUP: None

THE THANG: Grab some weight and headlamps

We head out to the admiral. Every 50 yards we stop and do 15 count of Lunges and squats with weight.

MARY: some time left to do them defiantly had wiggles.

ANNOUNCEMENTS:
10 year is coming and others. Please sign up.

COT: