Vanilla – F3 Knoxville

Feels like Five Degrees MLK Workout

January 20, 2025 BackBlasts Leave a comment

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Huffy (Ken Hill), vanilla, Postman (Scott Colby)
FNGs: None
COUNT: 4
WARMUP:

THE THANG:

Mosey to Amphitheater

In honor of the 11 days MLK spent in the Birmingham jail on a bogus charge and the amazing letter her penned, which included these words “Injustice anywhere is a threat to justice anywhere” MLK

One round of 11s on stairs
Decline Merks
Rows

Audible to a run around downtown with 20 reps at random areas of:
Hand release
Lunge
LCRC
Prison Squat
Flutters

COT:

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy”

“Darkness cannot drive out darkness, only light can do that. Hate cannot drive out hate, only love can do that”

73’ Dolphins Beatdown

January 14, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Steak Knives (F3 Cape Fear), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 3
WARMUP: SSH, Squat/Reach, Hillbilly, Seal clap, overhead clap, Willy Mays Hayes

THE THANG:
Mosey to Amphitheater

Start w/ first set, run stairs to top for 7 rows. Add a set each trip until all 10 are done.

17 LBC
17 Mountain Climbers (4 count)
17 Dips
17 Squats
17 Freddy Mercury (4 count)
17 HR Merkins
17 BBSU
17 Shoulder Taps (L/R 1)
17 Crunchy Frogs
17 Burpees

MARY: not needed

ANNOUNCEMENTS: Steak Knives (F3 Cape Fear) travels

COT: Today was the anniversary of the 73 Dolphins Super Bowl VII, the only perfect season in NFL history. Perfection is a myth that leads to disappointment if we expect in our lives or in others. Embrace the imperfect and strive to find the silver lining.

Snakes at the Amphitheatre

January 6, 2025 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), Passport (Ryan Matthews), vanilla, Drive-thru (Mikel Towe), go for two
FNGs: None
COUNT: 7
WARMUP:
The usual

THE THANG:
Ran to amphitheatre

sets of three exercises with stairs in between sets

10 bodybuilders, get ups, lcrc
20 t Merkins, jump squats, BBS
30 CDD, Iron Mike’s, am hams
40 shoulder taps, calf raises, flutters
50 OH Claps, SSH, lbcs

Lap around pond and extra set with one exercise from each trio

MARY:
None

ANNOUNCEMENTS:
None

COT:
In a season of people making plans, goals and resolutions, what is your plan to be with and become more like Jesus?

12/23 Run and PT

December 23, 2024 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), vanilla, Huffy (Ken Hill), Drive-thru (Mikel Towe)
FNGs: None
COUNT: 5
Warmup

Tha Thang:

Run 2.75 miles. Every half mile:

20 merkins
15 squats
10 Big Boys
5 burpees