Snowbird – Page 6 – F3 Knoxville

Recovery DORA

July 9, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Smithers, Ribbed (Joshua Sagraves), Snowbird, Madoff, Stripped, Bookman, Trunk (Seth Knisley)
FNGs: None
COUNT: 7
WARMUP:
SSHs, Gradycorns, TN Rocking chairs, Cherry Pickers
THE THANG:
Partner up
50 WW3 Sit-ups
100 American Hammers
150 OH Presses
200 Bent Over Rows
250 Chest Presses
300 Squats
350 Calf Raises

MARY:
Stretching

ANNOUNCEMENTS:
Brickyard Handoff 7/10, F3 Clinch Valley Starfish 7/12 6:00 AM, Dad Camp 8/15-17, 10 year convergence in Nov

COT: John 16:24. If you don’t ask, you won’t receive!

Candor and capture the Skunk

June 30, 2025 BackBlasts

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Cheney, Stripped, Bookman, Headgear, Snowbird, Smithers
FNGs: None
COUNT: 7
WARMUP:
1 tempo squate
3 Cherry Pickers
28 SSH
1 Burpee

THE THANG:
Mosey torwards the splashpad stop at the skunk parking
Line up and bear crawl to the next line and do a Welsh Dragon then bear crawl to the next and do 2 WD and so on.

Al Gore when your done.

Mosey to the Splash pad.

11’s
Step ups and run to the bathhouse and do hanging v ups

wall sits when complete.

Fellowship mosey back to the AO and streach

MARY:

Lots of streching and getting disracted bySmithers

ANNOUNCEMENTS:
July 8th Madoff handing the flag to Lightweight
July 12 Starfish up at bombshelter
September 8th 10 Year Convergence.

COT:
f3nation.com/candor
1. Graciously Telling The Hard Truth And Demanding To Hear It From Others
2. Only hard Truth requires Candor
3. From hard Truth comes love and Trust
4. Candor is a two-way street

Taking out the Trash

June 27, 2025 BackBlasts

AO: the-equalizer
Q: Blindside
PAX: Blindside, Stripped, Snowbird, Ribbed (Joshua Sagraves), Bookman, Smithers, Cheney, Madoff
FNGs: None
COUNT: 8
WARMUP: Did it.

THE THANG:
Picked up garbage and did some exercises.

MARY:
PAX led Mary for 5 mins

ANNOUNCEMENTS:
Flag handoffs, convergence, Clinch Starfish
COT:
Take care of your surroundings

What’s the worst thing you can catch at the Splash Pad?

June 25, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Mouthwash, Ribbed (Joshua Sagraves), Snowbird, Stripped, Blindside, Smithers, Cheney, Madoff, Bookman
FNGs: None
COUNT: 9
WARMUP:

SSHs, Tempo Squats, Tempo Merkins, Gradycorns

THE THANG:

Starfish of fun at the Splash Pad. With music and CMUs. Every few minutes you do a 45 second wall sit when the Q remembers

Middle dice: WW3 sits, # rolled is the row count
Outer dice:

– Squats
– Oklahoma Cheerleaders
– Bent Over Rows
– Flat/Floor Press
– Overhead Press

# rolled you double and that’s the rep count

Start in the middle, move to outer station, when done with an outer section, go back to middle.

MARY:

20 seconds of bend and reach

ANNOUNCEMENTS:

Multiple Flag handoffs the next few weeks- Asylum PM and Dog Pound! Starfish at The Project! Veteran Outreach! Dad Camp!

COT:

Your success and others’ (family, community, work…) success both depend on you. Don’t forget that.

Spooooooky Workout

June 13, 2025 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Bookman, Stripped, Snitch (Cory Beilharz ), Ribbed (Joshua Sagraves), Swimmies (Nathan Chesney), Snowbird, Madoff, Cheney
FNGs: None
COUNT: 8
WARMUP: Cherry Pickers, Grady Corns and TN Rocking Chairs

THE THANG:
Circuit 1: Serial Killer’s Corner
– Leg Lifts: 20 reps
– Merkins: 20 reps
– Plank Jacks: 40 reps
– LBCs: 40 reps
(Repeat)
Circuit 2: Spiders’ Bathhouse
– Squats: 20 reps
– Lunges: 20 reps per leg
– Wall Sits: 40 seconds
– Calf Raises: 40 reps
(Repeat)
Circuit 3: Stonehenge Crypt
– Incline Push-ups: 20 reps
– Step Ups: 20 reps
– Plank Holds: 40 seconds
– Bear Crawls: Once around stonehenge
(Repeat)
Circuit 4: Hypodermic Hill
– CDDs: 20 reps
– Gas Pumpers: 20 reps
– Shoulder Taps: 40 reps
– BBSs: 40 reps
(Repeat)

MARY: None

ANNOUNCEMENTS: One Knox this weekend and Flag Handoff at dogpound coming next month

COT: Vulnerability feeds Trust