Vanilla – Page 12 – F3 Knoxville

Cards at the amphitheater

August 7, 2025 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: vanilla, Postman (Scott Colby), Huffy (Ken Hill), Wes Franks (Pony Tail), G-6 (Rick Kuhlman), Drive-thru (Mikel Towe), Hoodless, Buzzcut, Step Brother, Free Range, Whopper Jr., Milli Vanilli
FNGs: 4 Step Brother, Free Range, Whopper Jr., Milli Vanilli
COUNT: 12
WARMUP:

THE THANG:

Cards do # reps on card.
:spades:- Rows
:heart:- Jump Squats
:clubs:- Big Boys
:diamonds:- Merkins

Joker Burpees

Every 5 cards take a lap

MARY: N/A

ANNOUNCEMENTS:

COT:

Leg/Ab Blaster

August 4, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Red Card (Oliver Bankston), Postman (Scott Colby), Drive-thru (Mikel Towe), Huffy (Ken Hill), Wedding Singer, Cornhole, G-6 (Rick Kuhlman), vanilla, Buzz cut (George Leonard), Proposal, Kerplunk, Singlet, Backsplash + Several unnamed FNGs for tomorrow, Chalupa, Firebelly, Count Chocula
FNGs: 3 Chalupa, Firebelly, Count Chocula
COUNT: 18
WARMUP: we did

THE THANG: Mosey to Big Ball Stairs
Leg Grinder
Bottom:
1. Squats
2. Reverse Lunges
3. Plank Jacks
4. Calf Raises
5. Iron Mikes
6. Apollo Ono
7. Split Squat
Partner: run stairs, 10 Merkins at top

Mosey to Amphitheater
Ab Grinder
Stage:
1. Big Boys
2. Leg Lifts
3. Flutter Kicks
4. American Hammer
5. Crunchy Frogs
6. Pickle Pounders
Partner:
– run stairs + 10 rows

MARY: nope

ANNOUNCEMENTS:

COT: If you want to be a star, “don’t bother. You’re going to lose. Even if you make it, you’ll lose.” Instead, he suggests emphasizing doing over being. You can’t be a songwriter without writing ONE song. No one writes songs – we can only do one thing at a time. So focus on one thing. Then focus on the next.

8/2 Headed Downtown

August 2, 2025 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Passport (Ryan Matthews), Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall), vanilla, Drum Major, Crash Dummy
FNGs: None
COUNT: 7
Warm up

Mosey to E TN history museum
4 sets
-15 T Merks
-15 Big Boys
-15 Squats
-15 Mtn Climbers
-5 burpees
Lap around block

Mosey to Row Boat Guy
-Round of abs and merkins

Mosey back to Big Ball
15 – 10 – 5
Merkins at bottom
Jump Squats at top

2 minute wall sit

RECOVER

Baseball Beatdown

July 29, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), Cornhole, G-6 (Rick Kuhlman), Passport (Ryan Matthews), Postman (Scott Colby), Swanson, vanilla, Plunger, Dundee
FNGs: 1 Dundee
COUNT: 9
WARMUP: there was one

THE THANG: Mosey to L&N courtyard
F3 Baseball

The “Batter” at home plate does 10 Burpees each inning, but the exercises and the method of getting to the next base changed each round/inning.

First Inning:
1st Base – LBCs
2nd Base – Merkins
3rd Base – Squats
Sprint to next base

Second Inning:
1st Base – Big Boy Sit-ups
2nd Base – Diamond Merkins
3rd Base – Boxcutters
Lunge Walk to next base

Third Inning:
1st Base – Freddy Mercury
2nd Base – Shoulder Taps
3rd Base – Iron Mikes
Bear Crawl to next base

Fourth Inning:
1st Base – Flutter Kicks
2nd Base – Carolina Dry Docks
3rd Base – Plank
Broad Jump to next base

MARY: Boat/Canoe Ring of Fire + stretches

ANNOUNCEMENTS:
F3 RoCo Convergence on 8/2/2025 7AM Rampart

We have a flag passing of the Nantan role in RoCo from Skeletor to McFly.
The convergence starts at 7AM with a preruck at 6AM. We will still have a Q at big ball!

F3 Dad Camp 8/15-17

COT: Ryne Sandberg tribute
“I didn’t play the game right because I saw a reward at the end of the tunnel.”
“In baseball, there’s always the next day.”

Always live with integrity and learn from failure. Hall of famers failed 7/10 times. Keep learning and doing it the right way.

Saturday TABATA Beatdown

July 26, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Duggar, vanilla, Postman (Scott Colby), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 4
WARMUP:

THE THANG:
???? CIRCUIT 1: STRENGTH + CARDIO (15 min) 40 sec work / 20 sec rest – rotate through 3 rounds
1. Squat to Alternating Lunge
2. Shoulder Tap Merkins
3. Dips
4. Apollo Onos
5. Step Ups

???? CIRCUIT 2: CORE + MOBILITY (10 min) 40 sec each, 20 sec rest. Repeat twice.
1. Bird-Dog (right side)
2. Bird-Dog (left side)
3. Slow Bicycle Crunches
4. Side Plank (right)
5. Side Plank (left)

Mosey to CSUMC

???? CIRCUIT 3: WEIGHTS
– 50 Curls
– 50 OHP
– 50 Bent Rows
– 50 Goblet Squats
– 50 Tricep Ext

???? CIRCUIT 4: AB BURNOUT
– Pax Select 2 Ab exercises each

MARY:

ANNOUNCEMENTS:

COT: be curious not judgmental