Snowbird – Page 4 – F3 Knoxville

Is 35 Too Much?

October 13, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Snowbird, Cheney, Ribbed (Joshua Sagraves), Smithers, Stripped, Bookman, Mouthwash
FNGs: None
COUNT: 7
WARMUP:
SSH, Gradycorns, Tempo Squats, Rockettes
THE THANG:
7-7-7s…35-35-35s by 7s at the rock pile
Rows, Curls, OH Presses bear crawl up the hill and run around the bath house
Calf Raises, Squats, RDLs super Mario to the last street sign, mosey around Elm Street Cul-de-sac
Leg lifts, crunches, flutter kicks, lunge across parking lot, imperial walker back
MARY:
No time
ANNOUNCEMENTS:
All the good stuff
COT:
EH a guy that needs it

Beach balls, and tennis balls

October 10, 2025 BackBlasts

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

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Running game with shoulder pain

October 3, 2025 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Bookman, Snowbird, Blindside, Cheney, Stripped, Mouthwash
FNGs: None
COUNT: 6
WARMUP: Grady Corns, arm circles

THE THANG:
Dora:
100 Merkins at bearmuda triangle with run around stone henge
200 Dips at pavillion behind bathhouse. Run around bathhouse and bear crawl up the hill
300 Overhead presses at rock pile with run to the spooooooky cul-de-sac and back
400 Dry Docs at the flag pole with run around the track

Jog the LONG way back to the AO

MARY:
BBS, Minnesota Leg Wiggles, Freddy Mercury’s, Hello Dollys, V-ups

ANNOUNCEMENTS:
Convergence and Street Hope

COT:
Go do good things

Lead from The Middle

September 17, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Blindside, Ribbed (Joshua Sagraves), Smithers, Cheney, Headgear, Stripped, Bookman, Snowbird
FNGs: None
COUNT: 8
WARMUP:
SSH,Tempo Squat
THE THANG:
IPC Week 2, Ruck
MARY:
Stretching
ANNOUNCEMENTS:
See the newsletter
COT:
Lead from the middle.

SEVENS

September 5, 2025 BackBlasts

AO: the-equalizer
Q: Mouthwash
PAX: Cheney, Snowbird, Swimmies (Nathan Chesney), Mouthwash, Utah
FNGs: None
COUNT: 5
WARMUP: ssh, tempo squats, Tn rocking chairs, tie fighters, little bit of this and that

THE THANG:

7’s at bathhouse — pull-ups and v-ups
7’s at splashpad — dips and squat jumps
7 of diamonds around track
– diamond merkins
– Monkey humpers
– Crunches
– SSH
– Cdd’s

MARY: little stretching

ANNOUNCEMENTS:

COT:

John 10:11-18

[11] I am the good shepherd. The good shepherd lays down his life for the sheep. [12] He who is a hired hand and not a shepherd, who does not own the sheep, sees the wolf coming and leaves the sheep and flees, and the wolf snatches them and scatters them. [13] He flees because he is a hired hand and cares nothing for the sheep. [14] I am the good shepherd. I know my own and my own know me, [15] just as the Father knows me and I know the Father; and I lay down my life for the sheep. [16] And I have other sheep that are not of this fold. I must bring them also, and they will listen to my voice. So there will be one flock, one shepherd. [17] For this reason the Father loves me, because I lay down my life that I may take it up again. [18] No one takes it from me, but I lay it down of my own accord. I have authority to lay it down, and I have authority to take it up again. This charge I have received from my Father.”