Vanilla – Page 3 – F3 Knoxville

Kraken at the Big Ball

February 19, 2026 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Abort (Jeremy Loftis), Wedding Singer, Postman (Scott Colby), vanilla, G-6 (Rick Kuhlman)
FNGs: None
COUNT: 6
WARMUP:
The usual
Bring Sally Up

THE THANG:
1) suicides: increasing merkins at each cone
2) wall sits with 60 overhead claps
3) bear crawl/crawl bear width of lot
4) 20 incline merkins, merkins , and decline merkins
5) 20 kettlebell swings and 20 OHP
6) 20 Lion Kings
7) 10 blockees
8) 10 Flutters, BBS, Am Ham, LBC, Hello Dolly, V Ups

Run lap between sets
Burpee timer every minute

Moved to L&N for abs and stairs to escape the rain

MARY:
4-2-2 merkins

ANNOUNCEMENTS:

COT:
Preach the gospel to yourself daily

Let’s Dunk(in) 2026

February 17, 2026 BackBlasts

AO: bigball
Q: Frizzles
PAX: Drive-thru (Mikel Towe), Magic Mic (Jarrett Woodall), vanilla, Natty, G-6 (Rick Kuhlman), Postman (Scott Colby), Frizzles
FNGs: None
COUNT: 7
WARMUP: SSH and then a bunch of leg stretching. No arms today! Arms don’t help you dunk…or do they?

THE THANG:

Grab a bench
6 minute AMRAP for each spot

Seated Vertical Jumps x 10
Good Mornings x 10
Rear Foot Elevated Leg Toe Taps x 10 each side
Deep Squat x 30

Mosey to Big Ball Stairs

Fast Box Jumps x 20
Single Leg RDL x 10 each leg
Multi Directional Jumps x 5 each leg
Lunges x 20 each leg

Mosey to the far side of the bridge

Single leg hops x 3 each leg (4 hops is one rep)
Monkey Humpers x 30
Calf raises x 40
Jump squats x 20

Mosey the long way back to Maker’s Exchange. Quick GP in front of the Vol bus.

3 sprints down the Worlds Fair Park Dr Straightway!

MARY: 1 minute to spare so we filled it with some more squats.

COT: reach out to somebody today that you haven’t spoken to in a while. Check in and give some encouragement. You never know how far it could go and what it could mean for that person :saluting_face:

Pyramid scheme

February 16, 2026 BackBlasts

AO: bigball
Q: Swanson
PAX: vanilla, Drive-thru (Mikel Towe), Passport (Ryan Matthews)
FNGs: None
COUNT: 4
WARMUP:
20 ssh
Little this little that
10 Squat and reach
Hamstring stretch

Mosey to big ball
Stop at each tree increase lunge by 1 rep at each stop

THE THANG:
Pull-ups 1 2 3 4 5 6 7 8 9 10
BBS 3 6 tel:912151821 24 27 30
merkins tel:510152025 30 35 40 45 50

MARY:

ANNOUNCEMENTS:

COT:
“Our greatest fear should not be of failure, but of succeeding at something that doesn’t really matter.”
Dwight L. Moody

My Bloody Valentine

February 14, 2026 BackBlasts

AO: bigball
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), Swanson, Drive-thru (Mikel Towe), Postman (Scott Colby), vanilla, Mid, Green Thumb (John Russell)
FNGs: None
COUNT: 7
WARMUP: usual

THE THANG:
3 min AMRAP
14 rounds
Exercises on paper hearts
Draw at random
Black broken emo hearts were painful but we like to hurt just to feel

1 – 10 Get Up Ups, Inch Worms, Smurf Jacks
2 – 10 Shoulder Taps, Crunchy Frogs, Peter Parker’s
3 – 15 Merkins, SSH, Alabama Prom Dates
4 – 15 Carolina Dry Docks, Pickle Pounders, Squat Jumps
5 – 20 Curls, Rows, Tris
6- 20 Flutters, LBC, Freddy Mercury
7 – 12 Mt Climbers, Lunges, AmHam
8 – 12 Goblet Squat, OHP, Front Raises
9 – Run
10 – Run
Black Heart 1 – 25 Burpees + Plank
Black Heart 2 – 20 Burpees + Al Gore
Black Heart 3 – 20 Vups, JLos, 5 Wine Mixers
Black Heart 4 – 25 Mucho Leggo

MARY:

ANNOUNCEMENTS:

COT: “It is fateful and ironic how the lie we need in order to live dooms us to a life that is never really ours.” Ernest Becker, The Denial of Death
Live your life now and don’t lie to yourself!

Beach Bod Beatdown

February 10, 2026 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Drive-thru (Mikel Towe), vanilla, Wes Franks (Pony Tail), Natty, Frizzles
FNGs: None
COUNT: 6
WARMUP:
The usual
Bring Sally Up

THE THANG:
Dora’s at river landing:
50 box Jumps
75 LCRC
100 dips
125 BBS
150 Calf Raises
175 LBC
200 SSH

Partner runs stairs

(Didn’t make it past dips)

Visit Walnut Hill for sprints on way home

MARY:
Calf Raises at Fountains

ANNOUNCEMENTS:
Summer is on the way

COT:
Preach the gospel to yourself daily