Squatter – Page 2 – F3 Knoxville

Ain’t no title to this

February 4, 2026 BackBlasts

AO: shamrock
Q: Dumpster Dive
PAX: Anchorman, Drano, Eliza, Free Fall, slappy, Lizzy, Mermaid, Polly, Pool Boy, Squatter
FNGs: None
COUNT: 11
WARMUP:
SSH
Cherry :cherries: pickers
Tempo squats
Baby arm circles
Inch worms
Stretch the legs
Arm stretches

THE THANG:
Grab CMU – everything in cadence
Curl to overhead press
Seesaw lunges
CMU around the world
Single leg rows
CMU flutter kicks
Goblet squats
Triceps extension

Run a lap or work up to sprints
MARY:
N/A
ANNOUNCEMENTS:

COT:
I’m reading Matthew. I’m trying to be patient with people. I might need to find a new church. I love you guys – not in a gay way though. Although there’s nothing wrong with that if you’re into that sort of thing. Free Fall says he’s gonna try trans men to see if dating a guy with girl parts is better than dating a girl with girl parts. So we pray for his journey. It’s not totally gay, just sorta gay.

Very Cold

February 2, 2026 BackBlasts

AO: shamrock
Q: Squatter
PAX: Stitch, Anchorman, Mermaid, Pool Boy, Honeydew, Squatter
FNGs: None
COUNT: 6
Warm up PARKING LOT
Side straddle hops
Grady corns
Little baby circles
Moroccan night clubs
Cherry pickers

THE THANG:
Arms CMU AREA
4 exercises of 20
Over head press
Tricep
Curls
Lawn mowers
Legs
Calf Raises
Single leg sweep Left
Single leg sweep right leg
Squat
Hold squat
Single leg stationary lunge left
Single leg stationary lunge right
Pelvic thrusts (pickle pointers) single leg
Pickle pointer single leg.
Jump squat
Single leg dead lift left
Single leg dead lift right
Split squat left
Split squat right
Wall sit
Dora
100 merkins
150 dips
200 LBC

Slowzi to parking lot squatting at each shamrock

ANNOUNCEMENTS:

COT:
John 15:1-5. Abiding in Jesus

A Chilly Tabata

January 30, 2026 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Squatter, Crawlspace, Stitch, Dumpster Dive, Anchorman, Eliza, Baby Boomer, slappy, Mermaid, MacGruber, Lizzy, FixerUpper
FNGs: None
COUNT: 12
WARMUP:
SSH * 50
Cherry Pickers *3
Baby Arm Circles forward & Backward * 15
THE THANG:
Mosey to Jesus (not a bad thing)
Pair up into 6 groups of two
Timer for 50 seconds, with a 10 second timer to rotate
Exercises at each location were as follows:
Merkins
Squats
Dips
Lunges
Wall Squats
Big Boy Sit ups or Little Baby Crunches
Mosey back to the flag

MARY:
Tempo LBC’s
Pickle Pointers and single leg pointers
ANNOUNCEMENTS:
The Convergence is a go even with a snow forecast, bundle up and drive safely
COT:
I shared a story about an old friend, Blake, of which you can read the article here. It would be nice to have friends like this, so be a good friend.

www.chattanoogan.com/2003/2/19/32776/Blind-Deer-Hunter-Sees-the-Light.aspx

The Fun House

November 21, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Mermaid, Squatter, Free Fall, Dumpster Dive, Baby Boomer, Anchorman, Drano, Lizzy, Skidmark, Stitch, Gringo, Eliza
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Superman bananas
– tempo squats
– tempo merkins
– cherry pickers
– twistys
– little o this and that
– move to the coupon pile parking lot

THE THANG:
“Fun House”
Circuit was set up around the parking lot. Partner up. Do the thing and then move to the next thing. We listened to the new playlist. It was lots of fun.
– Tire toss
– Sitting back to back coupon handoff
– Standing back to back coupon handoff
– Dog Sled Pull
– Heavy Pallet Carry
– School Desk OHP
– Heavy Press
– Heavy Squat
– Ladder Flutters
– Half Block Shoulder Presses
– St. Curls
– Decline Freddy Presses
– Half Block Big Boy
– Back To Back Over Under Coupon Handoff
– Heavy American Hammers

After we did a couple rounds we put all the stuff up and moved to the flag area. On the way we did some 11s with curb merkins and iron mikes.

MARY:
never

ANNOUNCEMENTS:
– Go ruck event at some point next fall. See Lizzy
– We’re doing something for black Friday morning. Stay tuned.

COT:
Are the issues that get up worked up “death bed issues”? Will the concerns and regrets that you have at the end of your life be the same as the ones that get you upset today? Most of the things we are upset about today will be forgotten, the things that we will regret are things that we are neglecting now.

Goonies Trivia Fail

November 7, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Mermaid, Crawlspace, Squatter, Honeydew, Eliza, Drano, Gringo, Baby Boomer, Voodoo, Stitch
FNGs: None
COUNT: 11
WARMUP:
– SSH
– Moroccan NCs
– Nanooks
– twistys
– cherry pickers

THE THANG:
– We started with a Shamrock Shuffle doing 1 burpee, 1 squat, and 1 bear (crawl) to the next shamrock.
– Moved over to Jesus and played goonies trivia. Each round has 5 exercises with 25 reps each. For every correct question you can reduce the reps by 10. We made it through 3 rounds. Needless to say…everyone has a homework assignment to watch goonies.

MARY:
– We did a couple things.

ANNOUNCEMENTS:
– 10 year anny this weekend. Festivities start tonight at XUL. Workout is tomorrow morning.
COT:
– A COT doesn’t always have to be the same thing. I think that guys put too much pressure on themselves for this. I have a few suggestions that may help. The goal is for the rest of the PAX to leave with something that they can apply and remember.
– Shorter is better. Be hyper focused if you are reading from a passage. We have short attention spans at the end of workouts.
– Keep it real. Tell us something about you.
– What are your stories.
– Tell us why you believe what you believe.
– What are your struggles.
– Who were the men in your life that made a difference.
– In my opinion condensed stories with honesty, substance, are the best.
– Your Q does not end until you have completed the backblast. Just do it the same day.
– After you have done your backblast, sign up for another q.