Stitch – Page 2 – F3 Knoxville

A hard workout turned into Ultimate

February 27, 2026 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Lizzy, Pool Boy, MacGruber, Stitch, Squatter, Free Fall, Crawlspace, Baby Boomer, Fabio (Joe Hamilton), Mermaid, Wobble
FNGs: None
COUNT: 11
WARMUP:
SSH, Baby Arm Circles Forward/Backward, Moroccan night clubs, alleluias, cherry pickers
THE THANG:
Station 1 – Cinderblock Strength Circuit
2 Rounds
20 reps each exercise
1 lap after each round
Exercises (20 reps each):
– Thrusters
– Bench Press
– Curls
– Overhead Press
– Deadlift
Complete all five movements (100 reps total), then run one lap. Repeat for three total rounds.
Station 2 – Leg Grinder
2 Rounds
Modified lap after each round
Each round:
– 60-second Wall Sit
– 20 Walking Lunges (10 each leg)
– 20 Elevated Heel Squats
– 20 Calf Raises
Modified Lap (quad burner lap):
– 20 Low Partial Squats (stay in the bottom half, do not fully extend)
– Duck Walk Backward while staying low (set distance or across parking lot)
– 20 Low Partial Squats
– Duck Walk Forward back to the station

The lights on the practice field were left “on” so I cut both of the above stations one round short, and scrapped the third station to play some impromptu ultimate frisbee.

MARY:
We did Jane Fonda’s until time expired

ANNOUNCEMENTS:

COT:

Q Source 1.3 the Queen
f3nation.com/queen

Placeholder for Lizzy

February 25, 2026 BackBlasts

AO: shamrock
Q: Lizzy
PAX: Booster, Flower Pot, slappy, Free Fall, Eliza, Mermaid, Drano, Otis, Natty, Unibráu (Nick Robinson), Mountain Ice, Spellcheck, Honeydew, Anchorman, Stitch, DoorKicker (Jud), Squatter, Dumpster Dive, Shotgun
FNGs: None
COUNT: 22
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Never miss a Monday

February 24, 2026 BackBlasts

AO: shamrock
Q: Eliza
PAX: Mermaid, Dumpster Dive, Honeydew, slappy, Drano, Anchorman, Stitch, Baby Boomer
FNGs: None
COUNT: 9
WARMUP: SSH, Baby Arm Circles, MNC, Grady Corn, cherry pickers, stretch

THE THANG: first thing was run to the bleachers for one pass through

2nd to Jesus statue: 10 step ups, dips, durkins, sit ups. Repeat

3rd to the blocks.

Overhead press, curls (one arm and two arm), swings, bench press, rows, blockees. Laps in between.

MARY: various PAX led Mary

ANNOUNCEMENTS: EFHR

COT: Talk to people when you’re feeling anxious or depressed. No matter how small. Get the things that are keeping you awake off your chest.

The Groin Puller

February 18, 2026 BackBlasts

AO: shamrock
Q: Drano
PAX: Mermaid, Stitch, Polly, Pool Boy, slappy, Dumpster Dive, Honeydew, Snaggletooth (Elijah Tafao), Sunshine
FNGs: None
COUNT: 10
WARMUP:
– baby arm circles
– Imperial walkers
– SSH
– Squats
– Burpee (1)

THE THANG:
4 rounds – FORM MATTERS
– 15 block thrusters
– 5 blockees
– 20 goblet squats
– 45 block curls
– 100 meter OH block carry
– 20 merkins
Lap around island between each round

MARY:
– Flutter kicks
– Hello Dolly’s
– American hammers
– LBC’s
– 1 minute low plank
– Willy Mays Hayes
– Cherry Pickers

ANNOUNCEMENTS:
Prayer for Pool Boy and his upcoming conversation with his pastor.
Prayer for Sunshine’s family friend, Alex, who took his own life yesterday.
Prayer for the children of all men in Shamrock.

Escape from Haw Ridge March 27th

COT:
We focused on firm today. The difference between rushing through my reps and holding form in the reps is astronomical. When I rush, there is a sense of hurry, competition with the next guy, and unnecessary injuries can occur. But when I slow things down, I’m no longer in competition or hurried. My movements are measured and intentional.

So often in life I can get focused on the finish line. Rushing through from one task to the next. I grow accustomed to living in that hurried chaos and begin to compare my life to everyone else. What I’m trying to do this year is slow things down. Stop thinking about everyone else’s journey and live mine. If that means I have less money than the next guy, so be it. If I have to change my plans to stop and take time with my family, then I’ll do it. The most important people in my life will only live in my home for so long. How much time and I willing to set aside to engage with them and build lasting relationships rather than just finish my job and send them on their own?

Heavy Commit

February 16, 2026 BackBlasts

AO: shamrock
Q: Baby Boomer
PAX: Drano, Pool Boy, Stitch, Baby Boomer, Honeydew, Mermaid, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 7
WARMUP:
1. Tie fighters
2. Tempo squats jumps
3. Tempo merkins
4. Squatting Grady corns
5. Baseline warmups: high knees, Frankensteins, butt kickers, karaoke

THE THANG:
– Grab CMU head to Jesus statue
– Pick Battle Buddy AMRAP rinse repeat
– Round 1 – alternating farmer carry + wall sit Grady corns
– Round 2 – alternating farmer carry + shoulder taps
– Round 3 – alternating farmer carry + big boys
– Round 4 – cmu dead lifts + run a lap (island 1)
– Round 5 – cmu rifle hold + run a lap (island 2)
– Round 6 – cmu lawn mower + run a lap (island 3)
– Rack the CMUs

MARY:
1. Cherry pickers
2. Willie Mays Hays
3. Runners stretch
4. Shoulder stretches & Michael Phelps
5. Neck rolls

ANNOUNCEMENTS:

COT:
-What does it mean to HC?
-Dealing with disruption
-One year ago tore my Achilles
-Forced to rethink fitness
-Life will bring disruptions
-Where do you go for wisdom?
-“God is our refuge and strength, a very present help in trouble.” Psalm‬ ‭46‬:‭1‬ ‭ESV‬‬