Swanson – F3 Knoxville

March 12, 2026 Workout

March 12, 2026 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, Swanson
FNGs: None
COUNT: 3
WARMUP:
The usual
THE THANG:
Some walking lunges and burpees on the ramp

Main Circuit:

Used our rucks for weight:

Run up the ramp
20 merkins
30 squats
15 mountain jumpers
5 OH press

Keep going up ramps
At each ramp, same circuit except add 5 reps to the OH press

Did 5 rounds

Then we did several ramp sprints

Finished with a 4 minute circuit:

5 bulgarians ea
5 dips
5 upright rows
Each round add 5 reps to each exercise
AMRAP for 4 minutes.
MARY:

ANNOUNCEMENTS:

COT:

Super MAR10 Beatdown

March 10, 2026 BackBlasts

AO: bigball
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), Swanson, Drive-thru (Mikel Towe), Postman (Scott Colby), vanilla, Chuck
FNGs: None
COUNT: 6
WARMUP: Usual

THE THANG:
World 1-1: Sky World (Upper Body)
Big Ball
11s
Derkins
Shoulder Taps (L/R 1)

World 1-2: Underground Cavern (Legs)
AO Fountains
10 Min AMRAP
1. 20 Squats
2. 20 Reverse Lunge
3. 20 Box Jump/Step Ups
4. 20 Mountain Climbers

Bowser Castle Climb
L&N
10 Min AMRAP (10 reps each)
Blockees
Over-Head Press
WW3 Sit Ups
Skull Crushers
Energizer Bunnies
Ranger Merkins
– Run stairs

Once the timer goes off…

SUPER STAR MODE
Jail Break to Flag Pole
10 Starfish Sit Ups
10 Star Jumps

MARY: nope

ANNOUNCEMENTS:

COT:
“Thank you Mario! But our princess is in another castle!”
Always another level…

“I feel…that I am being not only reformed, but transformed. I do not, however, assure myself, or indulge the hope, that there are no elements left in me that need to be changed.”
“I can show you many who have lacked, not a friend, but a friendship…”
Seneca Epistle vi

“And we all, who with unveiled faces contemplate the Lord’s glory, are being transformed into his image with ever-increasing glory, which comes from the Lord, who is the Spirit.”
‭‭2 Corinthians‬ ‭3‬:‭18‬ ‭NIV‬‬

2/23 ramp workout

February 23, 2026 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Swanson, vanilla, Postman (Scott Colby), Wes Franks (Pony Tail)
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

Mosey to ramp
20/18/16/14/12/10/8/6/4/2
HR Merks/Prison Squats/LBCs 4ct
Run ramp
Burpee – 3
Run back
Hold alternating squat/plank until everyone is back before start of next round.

My Bloody Valentine

February 14, 2026 BackBlasts

AO: bigball
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), Swanson, Drive-thru (Mikel Towe), Postman (Scott Colby), vanilla, Mid, Green Thumb (John Russell)
FNGs: None
COUNT: 7
WARMUP: usual

THE THANG:
3 min AMRAP
14 rounds
Exercises on paper hearts
Draw at random
Black broken emo hearts were painful but we like to hurt just to feel

1 – 10 Get Up Ups, Inch Worms, Smurf Jacks
2 – 10 Shoulder Taps, Crunchy Frogs, Peter Parker’s
3 – 15 Merkins, SSH, Alabama Prom Dates
4 – 15 Carolina Dry Docks, Pickle Pounders, Squat Jumps
5 – 20 Curls, Rows, Tris
6- 20 Flutters, LBC, Freddy Mercury
7 – 12 Mt Climbers, Lunges, AmHam
8 – 12 Goblet Squat, OHP, Front Raises
9 – Run
10 – Run
Black Heart 1 – 25 Burpees + Plank
Black Heart 2 – 20 Burpees + Al Gore
Black Heart 3 – 20 Vups, JLos, 5 Wine Mixers
Black Heart 4 – 25 Mucho Leggo

MARY:

ANNOUNCEMENTS:

COT: “It is fateful and ironic how the lie we need in order to live dooms us to a life that is never really ours.” Ernest Becker, The Denial of Death
Live your life now and don’t lie to yourself!

2/7/26 Workout

February 7, 2026 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, Huffy (Ken Hill), Swanson, Drive-thru (Mikel Towe), Wes Franks (Pony Tail)
FNGs: None
COUNT: 6
WARMUP:
the usual

THE THANG:

Stairs
20 squats at the top
20 merkins at the bottom

Church parking lot
2 sets of hill sprints 5 burpees at the top

With coupons
30 reps
Shoulder press
Bicep curls
Triceps ext
2 rounds (flutters in between rounds)

Uphill walking lunges with 10 merkins at each light

to Krutch Park

20 steps ups
20 dips
20 bulgarian split squats
Bear Crawl

A few abs exercises sprinkled in.
MARY:

ANNOUNCEMENTS:

COT: