Vanilla – F3 Knoxville

Pi Day Beatdown

March 14, 2026 BackBlasts

AO: bigball
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), Postman (Scott Colby), vanilla, Huffy (Ken Hill), Davy Crockett, Hamm, Handlebar
FNGs: None
COUNT: 7
WARMUP: Usual

THE THANG:
L&N Decimal Grinder
3.1415926535…
30 Kettle Swings
10 Blockees
40 Curls
10 WW3 Sit Ups
50 Tricep Extensions
90 Sec Plank
20 Front Raises
60 Bent Rows
50 Hollow Hold Flutters
30 Goblet Squats
50 OHP

Sun Sphere Surface Area
4πr^2
4 rounds
3 Burpees
14 Merkins
Run Stairs
37 LBC

Circular Logic @ AO
Pi is an infinite, irrational number
“Infinite” AMRAP with partner
1 PAX runs perimeter, the other does an exercise station, keep going around the circle until time expires
1. Dips
2. Step Ups
3. Derkins
4. Freddy Mercury
5. Shoulder Taps
6. High Pull Row

MARY: Stretching Cooldown

ANNOUNCEMENTS: traveling safety, Magic Mic (Jarrett Woodall) and M as they await baby #2. Hamm and M as they await their 3rd! Huffy (Ken Hill)’s wife Debbie recovering from surgery and G-6 (Rick Kuhlman) as well

COT: Don’t get stuck in negative loops, create good habits.

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:

3/9 cards

March 10, 2026 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Rep Sleepy, vanilla, Postman (Scott Colby), Natty, Wes Franks (Pony Tail)
FNGs: None
COUNT: 7
WARMUP:

THE THANG:

Deck of cards on the performance lawn

:heart:- lap
:clubs:- hand release Merks
:diamonds:- American hammer
:spades:- jump squats.

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

Jacob’s Ladder

March 5, 2026 BackBlasts

AO: bigball
Q: Wedding Singer
PAX: Drive-thru (Mikel Towe), Huffy (Ken Hill), Wes Franks (Pony Tail), vanilla, StinkBait
FNGs: None
COUNT: 6
WARMUP: 10 Jumping jacks
10 Split Jacks
10 Hillbillies
10 Baby Burpees (8 ct in cadence)
Fire Drill

THE THANG:

Part 1: Jacob’s Ladder (at Sunsphere Stairs)
@ Bottom:
5 Burpees
9 Wall Sit to Merkin
12 Six inch Squats (Face the wall – toes no more than 6 inches from the wall)

@ Middle
5 Burpees
9 Hand Release MRK
12 Monkey Humpers

@ Top
5 Burpees
9 T Merkins
12 Bobby Hurley Jump Squats

@ Middle
5 Burpees
9 Hand Release MRK
12 6 Monkey Humpers

@ Bottom:
5 Burpees
9 Wall Sit to Merkin
12 Six Inch Squats

It adds up to 130 (25 Burpees – 55 merkins – 70 squats). Jacob was 130 years old when he had the vision of the ladder with angels going up and down to heaven

Part 2 – Crowd Pleaser (so named by Drive Thru)

MARY: Stretching is Part of the Workout
Stretching plus a few Mountain Climbers

ANNOUNCEMENTS:

COT: Strength Training for your brain
The brain’s attention & focus are scarce resources. How should we spend these?
1. Reading books builds deeper understanding
Books allow serious engagement with ideas. Reading trains the brain to process complex ideas and think critically.
2. Social media algorithms shape attention and worldview
Neil Shenvi writes that social platforms create insular tribes, rewarding outrage and emotion over reflection. Your attention becomes their tool, not yours.
3. Reading helps resist cultural noise
Certain ideas spread rapidly when people adopt them without analysis. Books help you slow down, confront assumptions, and develop reasoned views instead of being passively shaped by trends or outrage cycles
– The form of media reshapes how we think, not just what we think.
– Whoever controls attention controls formation.
– Books train discernment; algorithms train reflex.

The English words “read” and “Readiness” come from similar Old English root words. rǣdan (the verb, “to advise or interpret”) and ræde (the noun/adj. “advice, counsel; ready” and came to mean “the state of being prepared”) Reading is one way of practicing preparedness.

Application / Encouragement:
Decide how to build your mind. Even a few minutes of deeper reading a day compounds over time. Strengthen your judgment, resist manipulation, and invest your attention in growth—not distraction. Your mind is your most valuable asset.

Recommended Reading
F3 Q Source
Every Moment Holy – series of short prayers
Christ Formed in You – Brian Hedges
Mere Christianity – C.S. Lewis
Disciplines of a Godly Man – R. Kent Hughes
Knowing God – J.I. Packer
Pilgrim’s Progress – John Bunyan
The Screwtape Letters – C.S. Lewis