Stripped – Page 7 – F3 Knoxville

Ruck

September 9, 2025 BackBlasts

AO: shamruck
Q: Fabio (Joe Hamilton)
PAX: Craps, Trojan, Webster, Free Fall, Honeydew, Baby Boomer, Mermaid, Ozark, Stripped, Squatter
FNGs: None
COUNT: 11
WARMUP: none

THE THANG: rucked

MARY: none

ANNOUNCEMENTS: 10 year F3 anniversary

COT: Greatful – are you being greatful for everything God has given you even when things are tough or not going the way you want it.

Madoff’s Return

August 6, 2025 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Smithers, Ribbed (Joshua Sagraves), Snowbird, Cheney, Stripped
FNGs: None
COUNT: 6
WARMUP:
10 SSH
10 Tempo Squats
1 walk to smokehouse and 1 walk to flagpole with CMU

THE THANG:
Tabata
1. Squat Hold Hammer Curl
2. Alt Kickstand Swings
3. Chainsaw Rows
4. Uppercuts
5. Weighted Flamingo
6. Deadlift, Clean, Press
7. Goblet Hold High March

Return CMU to Smokehouse and back to AO

MARY: Nope

ANNOUNCEMENTS: 10 year convergence and check the newsletter

COT: Shared a little about asking my Wife to challenge me to demonstrate more spirituality and how I am now reading and journaling the Bible every day and also doing a 9O day graduation devotional daily with my Son. Be open to growth and challenge from an outside source.

variety!

August 4, 2025 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Stripped, Blindside, Cheney, Pika Pika, Madoff, Headgear, Bookman
FNGs: None
COUNT: 9
WARMUP: sshs, tempo squats, mountain climbers

THE THANG: Grab CMUs

Round 1:
Tabata squats.
Jump down, bear crawl back.
Run a lap.

Round 2:
Curls while other dude lunges down and back, alternating for 6 mins.
1 min plank.
Run a lap.

Round 3:
Dora 100 Australian snow angels, OK cheerleaders when not snow angeling.
50 crab toe touches (L/R = 1).
Run a lap.

Partial Round 4:
Rifle carry and CMU dips

MARY: n/a

ANNOUNCEMENTS: Dad camp coming up

COT: Joshua 24 – but as for me and my house we will serve the Lord. Make sure what you are serving is the Lord!

Heavy Day.

July 16, 2025 BackBlasts

AO: the-equalizer
Q: Blindside
PAX: Stripped, Snowbird, Ribbed (Joshua Sagraves), Bookman, Smithers, Cheney, Blindside, 0
FNGs: 1 0
COUNT: 7
WARMUP: 1 Squat

THE THANG:
EMOM
1-5 5 CMU Manmakers
6-10 8 Rows/8 Merkins
11-15 10 Squats / 10 Curls

Partner Work:
20 OHP
20 CMU Merkins
20 Curls
20 Thrusters
20 Rows
First partner does an exercise while the other holds CMU above head. Switch when done.

back blast back blast!

July 14, 2025 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Headgear, Stripped, Cheney, Bookman, Ribbed (Joshua Sagraves), Snowbird, Madoff
FNGs: None
COUNT: 8
Warmup: SSHs, Aussie Snow Angels, Tempo Good Mornings

Mosey to pavilon

Tabata Round 1: Torso raises

Run to top of the world

Tabata Round 2: Leg raise side-to-sides

Run to bath house

Tabata Round 3: Hanging scapula pulls

Run to soccer field

Tabata Round 4: Soccer goal high pulls

Run to flagpole (half lap on track)

Tabata Round 5: Australian snow angels

Run half a lap

Tabata Round 6: GA cheerleaders

Fellowship Mosey back

MARY: n/a

CoT: Joshua 20. Look to the Holy Spirit to guide us when to show Justice, and when to show Mercy.