Squatter – Page 4 – F3 Knoxville

Keeping 45 alive

August 29, 2025 BackBlasts

AO: shamrock
Q: Lizzy
PAX: Stitch, Boss Hog, slappy, Anchorman, Craps, Mermaid, Dumpster Dive (Brad Burnette), Squatter, Pool Boy (Jacob Thress), Free Fall, Fabio (Joe Hamilton)
FNGs: None
COUNT: 12
WARMUP:
We actually did 25 ssh
Arm circle forward and back
Michael Phelps
Hallelujah

THE THANG:
Spread 45 man makers
Mosey to the bleachers
Squats at bottom then up and down
Diamond mericans then wash and repeat
Backwards up bleachers 2x
Burpee Indian run

MARY:
Burpees

ANNOUNCEMENTS:

COT: think back to when we were kids and how excited we were for simple things in life like friendships and small gifts for birthdays. When did that change?

Push Pull or Drag Sale

August 22, 2025 BackBlasts

AO: shamrock
Q: Anchorman
PAX: Eliza, Anchorman, slappy, Toretto, Squatter, Stitch, Craps, Dumpster Dive, Boss Hog, Lizzy, Gringo, Snaggletooth (Elijah Tafao), Boss Hog
FNGs: 1 Boss Hog
COUNT: 12
WARMUP: Run in circles, cherry pickers, speed skaters, quad stretch, monkey humpers, cobra, down dog

THE THANG:
Mosey to the track and field.
Grab the other 4 CMU to take up to the field.
Split into 2 teams. Line up behind the 2 push pull weighted sleds. We stacked 4 CMUs on each fur an estimated 140lbs.
It was not a race, but we treated it like one.
We pushed the sled about 25 yards, then we git extra low so pull it back to the start line. The last 10 yards really suck the air out of you.
The rest of the Pax called out exercises to complete while they waited their turn.
We did 4 rounds and pushed and pulled until we met our threshold.
Next, we took the 8 CMUs and returned them to the CMU pile, but first, we knocked out some extra work.
25 curls
25 chest press
25 heavy squats
25 heavy toe merkins
25 windshield wipers
25 dips
20 lawn mowers

MARY: Dealers choice

ANNOUNCEMENTS:
Lizzy will pay you in beer if you sign up for his ruck event.
Help Free fall move on Saturday.

COT:
Health check in. Who needs to get an appointment for their 1 year physical? It’s easy and free. Let’s catch things early on. We are getting old. Let’s continue sharing what works. Supplements. Protein powder. Medications. PT.
Reach out to me if you need a Dr recommendation.
Mental health. More of us are in need of assistance in that area. Tell your primary Dr and they will refer you. Sometimes 1 simple pill makes a big difference. Sometimes you just need to talk.
Love you guys. You are my people. I’m lucky to have this community of brothers.

Jungle Rumble

August 11, 2025 BackBlasts

AO: shamrock
Q: Drano
PAX: slappy, Mermaid, Squatter, Anchorman, Snaggletooth (Elijah Tafao), Stitch, Eliza, Baby Boomer, Dumpster Dive, Dog Bite, Band Camp, Honeydew, Skidmark freefall craps
FNGs: None
COUNT: 16
WARMUP:

• Side Straddle Hops (SSH): 20 IC (in cadence) – Classic jumping jacks to wake up the legs and arms.
• Imperial Walkers: 15 IC – March in place with a twist, channeling your inner stormtrooper marching through the jungle vines.
• Arm Circles: 10 forward + 10 backward IC – Small to big circles to loosen the shoulders.
• Good Mornings: 10 IC – Bend at the waist with straight legs, like bowing to the jungle king.
• Merkins (Push-ups): 10 OYO (on your own) – Standard form to prime the upper body.
• Air Squats: 15 OYO – Deep squats to fire up the quads.
Mosey to the football field

THE THANG:

The main event: A partner-based “Jungle Circuit” with animal-themed exercises for fun, mixed with cardio bursts to keep it challenging. Pair up with a battle buddy (if odd number, one group of three). We’ll do two rounds of the circuit, with a twist for competition. Each station lasts ~3-4 minutes; rotate quickly. Total circuit time per round: ~10-12 minutes, plus transitions.
Circuit Stations (AMRAP – As Many Rounds As Possible in the time):
1. Monkey Burpees: Partner A does burpees with a gorilla chest pound at the top (jump up, pound chest, repeat). Partner B holds a plank. Switch after 10 burpees each. (Fun factor: Make monkey noises for laughs; challenging: Full burpee with push-up.)
2. Frog Jumps + Bear Crawl Relay: Leap like frogs (squat jumps) across a 20-yard distance, then bear crawl back. Partners alternate turns. (Fun: Race your partner; challenging: Low bear crawl form to burn the core and shoulders.)
3. Lion Merkins Pyramid: Together, do merkins in a pyramid: 1-2-3-2-1 (or scale up to 5 if you’re beasts). High-five at the top of each set. (Fun: Roar like lions on the last rep; challenging: Diamond merkins for the pyramid peak.)
4. Snake Slithers (Partner Carry): Partner A fireman carries Partner B 20 yards, then switch. If carries are too tough, modify to wheelbarrow walks. (Fun: Yell “Slither away!” during the carry; challenging: Add a sprint back after dropping your partner.)
5. Eagle Flutters + Sprint: One partner does flutter kicks (on back, legs kicking like flying) while the other sprints 50 yards and back. Switch. Aim for 20 kicks per turn. (Fun: Flap arms like wings; challenging: Keep legs low for max ab burn.)
Twist for Fun & Challenge: Between rounds, play “Rock-Paper-Scissors Burpee Battle” – Loser does 5 burpees

If time permits, circle game with animal sounds. One PAX is in the middle of the group. He covers his eyes and spins around 5 times. The rest of the PAX will move around the circle to make sure the “it” PAX does not know where everyone is located. Q points while “it” has his eyes closed and says an animal. The PAX pointed at them has to mimic the animal noise. The “it” then has to say who he believes the noise is coming from by naming the PAX. If he is correct, the PAX who spoke is not “it”. If he is wrong, he goes for another round.

MARY:

• Plank Jungle Hold: Standard plank, but alternate lifting one arm like reaching for a vine – 60 seconds.
• LBCs (Little Baby Crunches): 20 IC – On back, crunch with a twist to mimic dodging jungle obstacles.
• American Hammers: 15 IC per side – Russian twists with “hammer” claps, like chopping through underbrush.
• Leg Raises: 15 OYO – Lying down, raise legs to 90 degrees, slow and controlled for that deep burn.
• Superman Holds: 45 seconds – Face down, arms and legs lifted like flying through the canopy.
• Cool-down Stretch: Finish with child’s pose for 1 minute each to recover.

ANNOUNCEMENTS:
Prayer requests for skid marks wife, anchorman’s niece (stage three cancer), and Mermaid’s daughter (wisdom teeth pulled today)

COT:

Don’t take yourself too seriously. We made a lot of funny noises today and had some good laughs. I’ve spent most of my life afraid of being myself. I used to say I am a chameleon, because I can fit in everywhere. But, the reality for me was that I wasn’t really being true to my character and personality anywhere. Often times I was afraid to be silly or goofy in certain settings. While I understand not every setting is the proper setting for those things, I was ignoring them for wisdom, I was ignoring them because I was afraid of what people would think of me. My encouragement to you today is just be yourself. Whether that’s goofy and silly, more serious, or calculated. Whoever you are, don’t be afraid of expressing that. And… don’t be afraid to look ridiculous sometimes. Laugh when you’ve got egg on your face. Life’s too short to be serious all the time.

Sandbag Heist

August 1, 2025 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Dog Bite, Anchorman, Drano, Squatter, slappy, Gringo, Eliza, Lizzy, Honeydew, Stitch, Free Fall (Justin Whitaker), Mermaid
FNGs: None
COUNT: 12
WARMUP:
lower back stuff, hip stretch, SSH, temp merks, tempo squats
THE THANG:
sandbags of 80, 60, 60, 40, 20 lbs were at the 10 yard line. Teams were divided into two groups of 6. One team stood in the end zone, the other at the 20.

A value was assigned to each sandbag as well as a specific exercise. One member from each team took a asandbag from the pile, carried it to their zone, did the requisite exercises and recorded the points. Then the next man for each team took a turn. You could take a bag from the middle, or steal it from the opposing team. While the sandbags were being carried, the rest of the PAX alternated calling exercises and performing those until another exercise was called.

Rd 1
20lb – 1 pt – 20 squats
40lb – 2pts – don’t remember, will consult my cardboard
60lb – 3pts – 10 Thrusters
80lb – 8 lifts from the ground, and toss it over your head
slosey to the opposite end zone and back
Rd 2
20lb – 1 pt – 20 american hammers
40lb – 2pts – 20 lift to chin
60lb – 3pts – 10 OHP and 10 mtn climbers
80lb – 4pts – 5 manmakers
slosey to the opposite end zone and back
MARY:
Tempo LBC’s, flutter kicks, tempo LBCs
ANNOUNCEMENTS:

COT:
I like to do hard things at F3 to prepare me for hard things in life. Thursday was a hard day a work with a termination and two team members who have been diagnosed with prostate cancer. It was a difficult day, but the prep we do in F3 makes the hard things in life easier.

No Gloves Needed

June 23, 2025 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Eliza, Squatter, Oscar Meyer, Stitch, Crawlspace, Anchorman, Inconceivable, Mermaid, Drano, Honeydew, Baby Boomer
FNGs: None
COUNT: 11
WARMUP:
SSH, Updog & Down Dog, Runners Stretch, Cherry Pickers, Quad Stretch, Twisties

THE THANG:
Mosey to the columns at the church and perform the following:
20 lunges, 30 second wall squat
19 lunges, 30 second wall squat
18 lunges, 30 second wall squat
17 lunges, 30 second wall squat
down to 1 & 30 seconds

That is 210 lunges if you were counting

We then did a round of 11’s made up of bulgarian split squats and heel elevated squats.

Our last foray into leg day was a round of 7’s with your choice of box jumps or step ups followed by calf raises.
MARY:
The mary was literally repeating the stretches that we warmed up with to loosen up what will become some sore legs tomorrow.
ANNOUNCEMENTS:

COT:
The Q source chapter 2.5 (Accountability). We all have blind spots in our lives like driving that we need help seeing. In your car, you need a mirror, and even to turn your head sometimes to see behind you. In life there are things that you won’t be able to conquer on your own and as a result asking someone to hold you accountable, and watching your six will be the only way that you can put some issues behind you. Sometimes we need to own that we can’t do it alone, and asking for help makes you a man that I look up to and admire. Ignoring your problem and burying your head in the sand leads to future problems.

If you need accountability, this group is the place for it, in large groups or just one man. We are here to make each other better, and we have each other’s six.