Stripped – Page 4 – F3 Knoxville

Spoooooooooky Ruck

December 26, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Ribbed (Joshua Sagraves), Cheney, Blindside, Bookman, Mouthwash, Stripped, Madoff
FNGs: None
COUNT: 7
WARMUP: 10 SSHs

THE THANG: Rick through the woods. Step ups, merkins, squats, OH Presses, and LBC dodgers (Thanks Loudon County Sheriff’s Office deputy)

MARY: none

ANNOUNCEMENTS: all the things in January

COT: pray, meditate, reflect, appreciate

Christmas Eve 2025

December 24, 2025 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Stripped, Ribbed (Joshua Sagraves), Mouthwash
FNGs: None
COUNT: 4
WARMUP:
Warm thoughts and walk to the CMU Smokehouse and then to the Splashpad

THE THANG:

5 Rounds – 3 min work 1 min rest
10 CMU Ground to Overhead
10 CMU overhead reverse lunges
10 CMU squats
10 CMU offset merkins
10 curls
Wall Sit until 3 min mark

Tabata
Calf Raise on Bench
CMU Ground Press

MARY:
CMU carry to smokehouse

ANNOUNCEMENTS:
Jan 31 starfish

COT:
Carry the banner for Christ all year and especially during this season. Even in America most have forgotten the origins of this holiday and we have to remind those we can about Jesus and his gift. Merry Christmas!

30s and Laps

December 22, 2025 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Ribbed (Joshua Sagraves), Madoff, Headgear, Cheney, Stripped
FNGs: None
COUNT: 7
WARMUP: SSH, gradycorns, tempo squats

THE THANG:
30 reps with a lap after each set:
Step ups
Incline single leg GA cheerleaders
Incline merkins
AUS snow angels
Jump squats
Sit outs
Mountain climbers
CDDs
Flutter kicks
Lunges
Plank jacks
Dips
Calf raises
Decline merkins
MARY: stretching

ANNOUNCEMENTS: starfishing soon

COT: Trust God’s perfect timing.

Rainy Dora

December 8, 2025 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Headgear, Stripped, Blindside, Ribbed (Joshua Sagraves), Mouthwash, Cheney
FNGs: None
COUNT: 7
WARMUP: SSH, tempo squats, lbacs

THE THANG: Dora:
100 Incline merks, wall sit.
200 Step-ups, plank.
300 BBS, imperial walkers.
200 squats, supine hang.
100 decline merks, hillbilly walkers.

MARY: stretching

ANNOUNCEMENTS:

COT: When you feel like you’re messing up, trust that God will carry you through and give you the abilities, words, or knowledge that you lack. If he gives you the mission, he will equip you.

Naughty, naughty 12 days of CMU’s

December 3, 2025 BackBlasts

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Mouthwash, Stripped, Cheney, Smithers, Snowbird, Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 6
WARMUP: A bunch of Arms

THE THANG:

:christmas_tree: Overhead Press x 10
2 – Santa Squat Thrusters
:santa: Squat + CMU Press x 2
3 – Wise Men Curls
:muscle: CMU Curls x 3
4 – Calling Calf Raises (with CMU)
:goat: Calf Raises on CMU edge x 4
5 – Golden Rows
:star: Bent-over CMU Rows x 5
6 – Geese-a-Lunging
:swan: Lunges (holding CMU Goblet-style) x 6 each leg
7 – Swings-a-Swinging
:notes: CMU Kettlebell Swings x 7
8 – Maids-a-Murder-Bunnying
:rabbit2: Murder Bunnies forward 8 paces, then rifle carry back
9 – Ladies Leg Raises
:sparkles: Flutter Kicks holding CMU overhead x 9 IC
10 – Lords-a-Lifting
:crown: Deadlifts with CMU x 10
11 – Pipers Planking
:trumpet: 11-second CMU Plank hold (CMU on back if PAX want challenge)
12 – Drummers Drumming
:drum_with_drumsticks: 12 Block Burpees (burpee using CMU for the overhead portion)

MARY: No time

ANNOUNCEMENTS: None

COT: