Stripped – Page 3 – F3 Knoxville

3 HCs were not harmed during the making of this workout

February 9, 2026 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Snitch (Cory Beilharz ), Snowbird, Cheney, Ribbed (Joshua Sagraves), Stripped, Headgear, Smithers
FNGs: None
COUNT: 7
See the preblast…

Congrats to Smithers for winning The Equalizer 4000. He has won the first place trophy and the next available Q spot.

COT: A little friendly competition every once in a while can help push you further.

Quarter pounder

February 6, 2026 BackBlasts

AO: the-equalizer
Q: Mouthwash
PAX: Madoff, Cheney, Stripped, Bookman, Mouthwash
FNGs: None
COUNT: 5
WARMUP: ssh, rockettes, tempo merkins, etc…

THE THANG:

Bathhouse for some sets of pull-ups and v-ups

Double quarter pounder
– 25 merkins
– 50 squats
– 75 mountain climbers
– 100 SSH

Some more pull-ups and v-ups

MARY:

Cold yoga

ANNOUNCEMENTS:

COT:

Exodus 2:23-25
God Hears Israel’s Groaning
[23] During those many days the king of Egypt died, and the people of Israel groaned because of their slavery and cried out for help. Their cry for rescue from slavery came up to God. [24] And God heard their groaning, and God remembered his covenant with Abraham, with Isaac, and with Jacob. [25] God saw the people of Israel—and God knew.

Trying not to slip and fall

January 26, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Cheney, Ribbed (Joshua Sagraves), Bookman, Stripped
FNGs: None
COUNT: 4
WARMUP:
SSHs, windmills, horribly led imperial walkers, Cherry pickers

THE THANG:
Fellowship Mosey:tm: around the AO making footprints and friends as we went. Did a whole bunch of different exercises to stay moving

MARY:
Stretching in the cold

ANNOUNCEMENTS:
Convergence on Saturday

COT:
Enjoy the weekends like this past one. Even if it didn’t turn out like we planned or hoped.

Whoops

January 9, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Smithers, Cheney, Stripped, Bookman, Madoff, Snowbird, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 7
WARMUP: SSHs, mosey to smokehouse

THE THANG: ladderball, miss a throw you do either 5 burpees, 10 lunges, or 5 thrusters depending on the rung

10 curls, 50 ft rifle carry, or 10 OH presses by each team member to take a throw depending on the rung.

We suck at ladder ball

MARY:

ANNOUNCEMENTS: toddy quad Q, convergence on the 31st

COT: adjust and go

Wide and Strong

January 7, 2026 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Cheney, Snowbird, Stripped, Bookman, Ribbed (Joshua Sagraves), Mouthwash, Smithers
FNGs: None
COUNT: 8
WARMUP:
12-9-6-9-12
– Plank Jump-ins
– BBS
– Squats
– Super Mario up the hill and walk back
THE THANG:
Tabata 8 rounds 20 sec Work 10 Sec Rest
– Eccentric Step-Ups
– Eccentric Merkins
– Weighted Glute Bridge with Abduction
– Bulgarian Eccentric Squat with a Hop
– CMU PullOvers or Deadbugs
MARY:
Return CMUs to the Smokehouse
ANNOUNCEMENTS: 2 Timothy 4:1-2 – “Be instant in season and out of season” – We must be ready to serve, protect, advise, assist, witness, etc. more or less at all times. Just a simple reminder to train yourself to be resilient and ready at all times.

COT: