Vanilla – Page 13 – F3 Knoxville

Jan/July You v You

July 7, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), Cannon Ball (Sam Crockett), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 4
WARMUP:

THE THANG: You v You
30 min timer
150 Curls
125 Squats
100 OHP
75 Kettle Swings
50 Thrusters
25 Blockees

Pax do 25 reps of an exercise, run 25 meters, do to Burpees, repeat
(E.g. 25 curls, run, 2 burpees, 25 curls, etc.)

MARY: stretched

ANNOUNCEMENTS: no Saturday workout this week – go to the RoCo convergence at The Project if you want!

COT: do small, right things that will add up

Operation Vanilla Beachbody

July 3, 2025 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: Cannon Ball (Sam Crockett), Cornhole, Magic Mic (Jarrett Woodall), vanilla
FNGs: None
COUNT: 5
WARMUP:

the usual

THE THANG:
At Bigball Stairs
3 sets of pullups and stairs
12 pullups
Run stairs
9 pullups
Run stairs
6 pullups
Run stairs twice

At amphitheater, 3 sets of rows and stairs
20 rows
Run Stairs
15 rows
Run Stairs
10 rows
Run Stairs

At Church parking lot

45-15 intervals

Thrusters
Reverse lunge to curl
Sumo squat high pull
Chest press with glute bridge
Mountain jumper merkins
2 rounds

Finisher
50 biceps curls
50 triceps extenstions
25 overhead press
25 ranger merkins
25 skull crushers

MARY:

ANNOUNCEMENTS:

COT:

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), vanilla, Wedding Singer, Postman (Scott Colby)
FNGs: None
COUNT: 4
WARMUP: Side Straddle Hop, Tempo Lunge, Willy Mayes Hayes, high knees, butt kicks

THE THANG: run 5k

MARY:

ANNOUNCEMENTS: pray for Huffy (Ken Hill)’s son, Nathan, as he enters rehab. Prayers for all of us to be more intentional and patient with loved ones.

COT:“It is not that we have a short time to live, but that we waste a lot of it.” – Seneca
Scripture reminds us in Ephesians 5:15–16: “Be very careful, then, how you live—not as unwise but as wise, making the most of every opportunity, because the days are evil.”
Seneca, the Roman Stoic, wasn’t a Christian, but his words echo a truth we can’t ignore: life isn’t too short—it’s often too squandered. We fill our days with distraction, anxiety, and delay, thinking we’ll get to what really matters someday. But the gift of life isn’t measured by length—it’s measured by purpose.
God gives us each day as a sacred opportunity—not just to work, but to love, to grow, to forgive, and to serve. When we waste time, we’re not just being inefficient—we’re ignoring the calling God has placed on our lives.
So what if today, you chose to live on purpose? What if you looked at your time as holy ground—not something to kill, but something to invest in the Kingdom?
Don’t wait for the perfect season. This is it. Right now.
As Psalm 90:12 prays: “Teach us to number our days, that we may gain a heart of wisdom.”
Make today count—not just for yourself, but for the God who gave it to you.

Leap frog

June 26, 2025 BackBlasts

AO: bigball
Q: Abort (Jeremy Loftis)
PAX: Abort (Jeremy Loftis), Woodshack (Dave Carter, Postman (Scott Colby), Cannon Ball (Sam Crockett), Drive-thru (Mikel Towe), vanilla, Proton, Skinny Jeans
FNGs: None
COUNT: 8
WARMUP:
– Tempo lunges
– Merkins
– Calf raises
– Shoulder stretches
– Tempo squats
THE THANG:

Leap frog thing, cones set up through park. Partner up, one partner runs to the next cone, does 5 merkins and comes back. The other partner stays and does AMRAP of one exercise. Flapjack, two exercises at each cone. Once both partners have done a round of each exercise and ran twice, they advance to next location together and do those two exercises.

Fountains
– Shoulder taps
– Squats

Under Clinch bridge
– Merkins
– Box cutters

Top of amphitheater
– Jump squats
– Rows

Near pedestrian bridge
– Box jumps
– Derkins

Parking lot
– Smurf jacks
– American Hammers

Return back through circuit on the way back, 10 of each exercise.

Lap of park since we didn’t get enough running already
MARY:
– Hello Dolly
– LBCs
ANNOUNCEMENTS:
Q Calendar needs filled, 2nd F in the works, RoCo convergence in July

COT:
Recycled word, similar to our workout lift someone up when you’re doing well. Who can you teach or take with you? Also, if you’re struggling, be open and willing to accept help.

Stairway to 11s and Then 7s

June 24, 2025 BackBlasts

AO: bigball
Q: Cannon Ball (Sam Crockett)
PAX: vanilla, Drive-thru (Mikel Towe), Magic Mic (Jarrett Woodall), Postman (Scott Colby)
FNGs: None
COUNT: 5
WARMUP:
– SSH x15
– Weed Pickers x10
– Shoulder Taps x15 IC
– Merkins x10

THE THANG:
Main Set: 11s on the Stairs (30 min)
– Bottom: [Pick 1] Squats / Big Boys / Jump Squats
– Top: [Pick 1] Merkins / Hammers (IC) / HR Merkins
– Start 10 reps at bottom, 1 at top
– Run stairs between each set
– Work to 1 bottom / 10 top

Finisher Ladder (7s on Stairs, 7 min)
– Bottom: Burpees x6
– Top: Flutter Kicks x1 IC
– Then 5 & 2, 4 & 3… down to 1 & 6

MARY:
– Planks and Hammers
– Stretch it out
– Stargazers (or soakers) in a puddle of sweat

ANNOUNCEMENTS:

COT:
You Don’t Know Until You Know

There are some things in life you just can’t fully understand until you experience them yourself.

You can hear about them, read stories, watch others go through it—but until it happens to *you*, it doesn’t really sink in.

It might be becoming a parent. Falling in love. Losing someone. Taking a leap of faith. Hitting rock bottom. Or discovering a purpose bigger than yourself.

These moments change you. They shift your priorities. They crack you open—and suddenly, you realize there’s more inside you than you ever knew was there.

So here’s the challenge: stay open. Let yourself be changed. Let yourself grow. Because that’s where the real work—and the real reward—begins.

Tag: Vanilla

Jan/July You v You

Operation Vanilla Beachbody

June You vs You – 5k run

Leap frog

Stairway to 11s and Then 7s