Swanson – Page 3 – F3 Knoxville

Rain Check 🌧️

December 2, 2025 BackBlasts

AO: bigball
Q: Mountain Ice
PAX: vanilla, Frizzles, Mr.May, Swanson, G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Saint
FNGs: 1 Saint
COUNT: 8
WARMUP:
SSH
Thai fighters
Tempo squats
Hillbillies
Windmills

THE THANG:
PAX split into two groups. Group 1 sprinted to end of parking deck and back while Group 2 farmers carried provided heavy objects. Once group returned from sprint, perform set exercise until carry group returned.

Exercises included:
Big boys
Rowers
Plank hold
Side plank hold
Flutter kicks

After final round completed, PAX all grabbed a heavy object and mosey’d around parking deck stopping periodically to swap objects.

MARY:
PAX popcorn for final 5 minutes

ANNOUNCEMENTS:
2nd F lunch opportunity downtown/campus area. Poll posted in ut-campus-area-2ndf channel. Vote not for date. Location to be determined.

COT:
Statistic from The Anxious Generation about parental phone usage regret instead of spending time with their children. Be present in the moment. Put the phone down.

11/22/25

November 22, 2025 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, Drive-thru (Mikel Towe), Huffy (Ken Hill), Swanson, Wedding Singer
FNGs: None
COUNT: 6
WARMUP:
The usual
THE THANG:
To the amphitheater
20 rows
20 incline merkins
60 sec plank
Then 15 then 10

to the performance lawn
Corner 1
20 merks
20 squats
Abs

Corner 2
Then 20 hr merks
20 jump squats
Abs

Corner 3
Then 20 t merks
20 lunges
Abs

Corner 4
Then 20 ranger merks
20 iron mikes
20 abs

Sprint 1 lap

20 big boys on the bridge

At Mordor stairs
3 rounds up and down as fast as possible

To L&N coupon pile
45 sec work, 15 sec rest
lion kings
Bent row/curls combo
Tricep ext
Goblet squat
Bicep curls
Sit up to press

MARY:

ANNOUNCEMENTS:

COT:

Enter Novemburn

November 18, 2025 BackBlasts

AO: bigball
Q: Mountain Ice
PAX: Huffy (Ken Hill), Frizzles, Postman (Scott Colby), Wes Franks (Pony Tail), vanilla, Passport (Ryan Matthews), G-6 (Rick Kuhlman), Swanson
FNGs: None
COUNT: 9
WARMUP:
SSH
Thai Fighters
Squat n’ reach
Hillbillies
Roco Cherry pickers

THE THANG:
Mosey to the amphitheater, complete the 4 prescribed exercises in descending rep counts followed by running the big loop around the fountain.

Exercises:
Squats
Step-ups with knee drive
Calf raises
Good mornings
tel:20-18-16-14-12-10

MARY:
Short popcorn of Alabama prom dates, flutter kicks, and Catalina wine mixers with white noise provided by the world-class grounds keeping team @ World’s Fair Park

ANNOUNCEMENTS:
If there were any, I couldn’t hear them

COT:
“Dying can’t be that bad. 5 billion people have went before me and I have yet to hear a complaint”

-Harlan Hambright, in a letter written about a month before his passing.

Why is there a Christmas tree on Novemeber 6th?

November 6, 2025 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, Swanson, Passport (Ryan Matthews)
FNGs: None
COUNT: 4
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Election Day Workout at Big Ball

November 4, 2025 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Mountain Ice, Passport (Ryan Matthews), Natty, Postman (Scott Colby), Swanson, vanilla, Wes Franks (Pony Tail), Flop
FNGs: None
COUNT: 12
WARMUP:

THE THANG:

Registering to vote bear crawls

Run Lap

R – Reverse Lunge
E – Elbow to Knee alternating crunch
D – Decline Merks

Lap

B – Big Boys
L – LBC
U – Up and Over
E – Elbow Planks

Lap

R – Ranger Merk
E- Elbow to Knee alternating crunches
P – pistol squat

Lap

D- Donkey Kicks
E – Elbow plank
M – monkey humpers

Lap

I – Iron Mikes
N – Never Cross Dolly
D – Dips

Lap

Write ins picked by Magic Mic, Swanson, and Natty

MARY:

ANNOUNCEMENTS:

COT: