Snowbird – Page 5 – F3 Knoxville

Madoff’s Return

August 6, 2025 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Smithers, Ribbed (Joshua Sagraves), Snowbird, Cheney, Stripped
FNGs: None
COUNT: 6
WARMUP:
10 SSH
10 Tempo Squats
1 walk to smokehouse and 1 walk to flagpole with CMU

THE THANG:
Tabata
1. Squat Hold Hammer Curl
2. Alt Kickstand Swings
3. Chainsaw Rows
4. Uppercuts
5. Weighted Flamingo
6. Deadlift, Clean, Press
7. Goblet Hold High March

Return CMU to Smokehouse and back to AO

MARY: Nope

ANNOUNCEMENTS: 10 year convergence and check the newsletter

COT: Shared a little about asking my Wife to challenge me to demonstrate more spirituality and how I am now reading and journaling the Bible every day and also doing a 9O day graduation devotional daily with my Son. Be open to growth and challenge from an outside source.

variety!

August 4, 2025 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Stripped, Blindside, Cheney, Pika Pika, Madoff, Headgear, Bookman
FNGs: None
COUNT: 9
WARMUP: sshs, tempo squats, mountain climbers

THE THANG: Grab CMUs

Round 1:
Tabata squats.
Jump down, bear crawl back.
Run a lap.

Round 2:
Curls while other dude lunges down and back, alternating for 6 mins.
1 min plank.
Run a lap.

Round 3:
Dora 100 Australian snow angels, OK cheerleaders when not snow angeling.
50 crab toe touches (L/R = 1).
Run a lap.

Partial Round 4:
Rifle carry and CMU dips

MARY: n/a

ANNOUNCEMENTS: Dad camp coming up

COT: Joshua 24 – but as for me and my house we will serve the Lord. Make sure what you are serving is the Lord!

Heavy Day.

July 16, 2025 BackBlasts

AO: the-equalizer
Q: Blindside
PAX: Stripped, Snowbird, Ribbed (Joshua Sagraves), Bookman, Smithers, Cheney, Blindside, 0
FNGs: 1 0
COUNT: 7
WARMUP: 1 Squat

THE THANG:
EMOM
1-5 5 CMU Manmakers
6-10 8 Rows/8 Merkins
11-15 10 Squats / 10 Curls

Partner Work:
20 OHP
20 CMU Merkins
20 Curls
20 Thrusters
20 Rows
First partner does an exercise while the other holds CMU above head. Switch when done.

back blast back blast!

July 14, 2025 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Headgear, Stripped, Cheney, Bookman, Ribbed (Joshua Sagraves), Snowbird, Madoff
FNGs: None
COUNT: 8
Warmup: SSHs, Aussie Snow Angels, Tempo Good Mornings

Mosey to pavilon

Tabata Round 1: Torso raises

Run to top of the world

Tabata Round 2: Leg raise side-to-sides

Run to bath house

Tabata Round 3: Hanging scapula pulls

Run to soccer field

Tabata Round 4: Soccer goal high pulls

Run to flagpole (half lap on track)

Tabata Round 5: Australian snow angels

Run half a lap

Tabata Round 6: GA cheerleaders

Fellowship Mosey back

MARY: n/a

CoT: Joshua 20. Look to the Holy Spirit to guide us when to show Justice, and when to show Mercy.

Little bit of this and a little bit of that

July 11, 2025 BackBlasts

AO: the-equalizer
Q: Mouthwash
PAX: Blindside, Madoff, Mouthwash, Ribbed (Joshua Sagraves), Smithers, Snowbird, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 7
WARMUP: ssh, rockettes, tempo squats, tempo merkins, windmills.

THE THANG:

Splashpad — 5 minute complex
– minute 1 – reverse lunges
– Minute 2 – reverse lunges + squat
– Minute 3 – reverse lunges + squat + inchworm
– Minute 4 — reverse lunges + squat + inchworm + merkin
– Minute 5 — reverse lunges + squat + inchworm + merkin + shoulder taps

Upper lot — sprints to Stonehenge
– 25%, 50%, 75%, 100%, 100%, 75%, 50%, 25% Bernie

Bathhouse — 7’s
– pull-ups and v-ups

Rockpile — 5 rounds of 10’s
– oh press, tri press, curls, rows

MARY:

Captain Thor’s to 5 and flutter kicks

ANNOUNCEMENTS: project tomorrow morning and dad camp

COT:

A very simple verse today but one I’ve seen proven true over and over in people’s lives. Proverbs 13:21 — “disaster pursues sinners, but the righteous are rewarded with good.” Think about that… disaster pursues sinners. Sin is not our friend, it’s our enemy. It’s deceptive. We think we get away with it when it’s in secret, and yet it always comes back to disaster in our lives. It never leads to the good things it promises. This is why Christ came. 1 Peter 2… “He committed no sin… He himself bore our sins in his body on the tree, that we might die to sin and live to righteousness.” The good news is we can be forgiven of our sin and set free from obeying it. We can bring it to the light, without fear of judgment, since it’s already been punished on Jesus. We can avert the disaster that follows sin and enjoy that “the righteous are rewarded with good”, not because we are righteous in ourselves but because Christ gives us his righteousness. I want to live in the good of this today. I’m praying for each one of you this morning that you would enjoy this as well.