Vanilla – Page 16 – F3 Knoxville

Rainy L&N AMRAP

April 22, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), vanilla, Magic Mic (Jarrett Woodall), Cannon Ball (Sam Crockett), Banana Seat
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

L&N Stairs

1. 12 Min AMRAP

10 Front Raises
15 Tricep Extensions
20 Kneeling Woodchoppers
25 Curls
Run to Back Wall

1. 12 Min AMRAP

10 Leg Lifts
15 Flutters (2 ct)
20 Freddy Mercury (2ct)
25 Pickle Pounders
Run Stairs

1. 12 Min AMRAP

10 Inch Worm Merkins
15 Carolina Dry Docks
20 Shoulder Taps (2ct)
25 Thrusters
Run to Back Wall

MARY: none

ANNOUNCEMENTS:
Jobs for Fellows
Banana Seat’s dad’s health

COT: Embrace life – the joys and the pain.

McIlroy 11s

April 14, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), vanilla, G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Wedding Singer, Cannon Ball (Sam Crockett)
FNGs: None
COUNT: 6
11 Pull-up Buy-in

11s at Big Ball:
Decline Merkins 10
Big Boys 1
(Etc.)

Mosey to Performance Lawn:
1 lap Around the Track:
11 HR Merkins
11 Mt Climbers (4ct)
Walking Lunges
11 Shoulder Taps (4ct)
11 Flutter Kicks (4ct)
11 Jump Squats
Bear Crawl
11 Burpees
Broad Jump
[repeat loop for time]

AO: 11 Dips, Step ups, Pickle Pounders

Mary Abs- Side plank, American Hammer, LBCs

Deck of Cards 4/7

April 7, 2025 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), vanilla, Cannon Ball (Sam Crockett), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 7
WARMUP:

THE THANG:
Deck of Cards at the ampitheatre

:heart:- Run around ampitheatre
:clubs:- American Hammer
:diamonds:- Decline Merkins
:spades:- Jump Squats

Got through more than 3/4 of the cards in the deck

MARY:

ANNOUNCEMENTS:

COT:

Foolin’ Around at Big Ball

April 1, 2025 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: G-6 (Rick Kuhlman), Postman (Scott Colby), vanilla, Drive-thru (Mikel Towe), Cannon Ball (Sam Crockett), Abort (Jeremy Loftis), Banana Seat
FNGs: 1 Banana Seat
COUNT: 8
WARMUP:
The usual
Went and got rocks from L&N

THE THANG:
Set up Hangman under the bridge by Big Ball

Exercises were:
15: Shoulder press, tricep ext, curls
10: Front Raises, Goblet Squats, BBS
5: Am Hams, Flutters, Brick Merkins
Run the stairs

Puzzle was: But fools despise wisdom and discipline

MARY:
None

ANNOUNCEMENTS:
None

COT:
Proverbs 1:7 – The fear of the Lord is the beginning of knowledge, but fools despise wisdom and discipline

3/29 Heavy Day

March 29, 2025 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Magic Mic (Jarrett Woodall), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 4
WARMUP:

THE THANG:
Amphitheater
EMOM stations- 3 rounds

Sandbag clean
Lunges
Kettle bell single arm row
Incline big boys
Ruck overhead press
Stair run
Rows
Kettle bell upright rows
Merkins on ramp
Ruck Squats

COT: