Vanilla – Page 5 – F3 Knoxville

No Such Thing As Being Cold

January 27, 2026 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Huffy (Ken Hill), Swanson, vanilla, Passport (Ryan Matthews), Natty, G-6 (Rick Kuhlman), Ham (Downrange from Dayton OH)
FNGs: None
COUNT: 8
WARMUP:
The Usual
Bring Sally Up

THE THANG:
Mosey to Big Ball
10 reps of:
Box Jumps
Derkins
Split Squats
Dips
BBS
____ burpees (box jump, iron Mike, inch worm, toe tap)
Run stairs

Between sets with cones:
Bernie and bear crawl to and from halfway mark
Broad jump and sprint to and from full length mark

MARY:
4-2-2 Merkins

ANNOUNCEMENTS:
Lunch at Kern’s tomorrow at 12pm

COT:
Preach the gospel to yourself daily

I wanna ruck

January 23, 2026 BackBlasts

AO: thequacken
Q: Mountain Ice
PAX: vanilla, Otis, DoorKicker (Jud), Hobie
FNGs: None
COUNT: 5
WARMUP:
Ruck’d tha loop

THE THANG:
Step off into the cool morning air and see where the roads take us. 2.63 miles later we arrived back at the AO

ANNOUNCEMENTS:
– Upcoming Knoxville starfish convergence 1/31
– AO launch: The Spillway in Norris is planting the flag for the first time. 2/4
– Goruck event coming in April. Weekend of the 24th.
– Campus/downtown 2nd F lunch next Wednesday! 1/28

COT:
‘To come back to the question, the wise man, self-sufficient as he is, still desires to have a friend if only for the purpose of practising friendship and ensuring that those talents are not idle. Not, as Epicurus put it in the same letter, ‘for the purpose of having someone to come and sit beside his bed when he is ill or come to his rescue when he is hard up or thrown into chains’, but so that on the contrary he may have someone by whose sickbed he himself may sit or whom he may himself release when that person is held prisoner by hostile hands. Anyone thinking of his own interests and seeking out friendship with this in view is making a great mistake.’

-Seneca, Letter IX On Friendship

[f3knoxvillemain] Morningside OTB

January 23, 2026 BackBlasts

AO: f3knoxvillemain
Q: Doppelgänger (Chase Hively) , vanilla
PAX: Bobsled (Jerome Johnson Sr), Otis, Magic Mic (Jarrett Woodall), Doppelgänger (Chase Hively), vanilla, BTU, Pillow case, Swanson, Grouch (Danni Lupisella), Commish, Stutter Step, Ghost, Double Dribble, Donkey Kong. Air Drummer, Sunshine, JD Jackson
FNGs: 6 Stutter Step, Ghost, Double Dribble, Donkey Kong. Air Drummer, Sunshine, JD Jackson
COUNT: 17
WARMUP:
SSH x 25
Cherry Pickers x 5
TN Rocking Chair x 15
Little o This, Little o That
LBACs x 10
Imperial Walkers x 10

5 penalty burpees for BTU’s Tardiness

THE THANG:
DORA!
PAX partner up
P1 – Runs a lap around small Gazebo
P2 – Completes AMRAP of
– 100 Blockees
– 200 American Hammers
– 300 Bobby Hurleys
When Partner 1 returns from the run, switch places and pick up where Partner 2 left off.

MARY:
Air Squats to “Bring Sally Up”

ANNOUNCEMENTS:
Come to Big Ball tomorrow at 7AM!
2nd F Fellowship at Kerns on Wednesday at noon.

COT:
Faith in Action – Doppelgänger
Fellowship in Action – Vanilla

James 2:26 CSB [26] For just as the body without the spirit is dead, so also faith without works is dead.

B-eautiful Morning

January 19, 2026 BackBlasts

AO: bigball
Q: Rep Sleepy
PAX: BTU, vanilla, G-6 (Rick Kuhlman), Wes Franks (Pony Tail), Frizzles, Floppy Disc, Boilermaker
FNGs: 1 Boilermaker
COUNT: 8
WARMUP:
SSH x20 IC
Imperial Squat Walker x10 IC
Run lap for beatdown

THE THANG:
Hearts – Burpees
Diamonds – Big Boys
Clubs – Box Jumps
Spades – Boxcutters

Do number on card as group, keep drawing cards till recover is called.

Number cards – Number on card
Face Cards – 10
Aces – Run lap around playground
Jokers – 5 of each exercise plus lap around playground

MARY:
Afterburner

ANNOUNCEMENTS:
OTB on Friday at 8 in East Knoxville
Starfish Convergence on 1/31
Escape From Haw Ridge

COT:
One of the key things about F3 is that we leave no man behind. There is no weakest link because we all make each other stronger. Maybe you can’t run the fastest or do the most burpees, but you can be a shoulder to help carry another man’s burden. Each of us have a part in making the other men around us better husbands, fathers, and leaders, so don’t take that responsibility lightly.

1/15 running in the fort

January 15, 2026 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Abort (Jeremy Loftis), Frizzles, G-6 (Rick Kuhlman), Huffy (Ken Hill), Natty, Passport (Ryan Matthews), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 9
WARMUP:

THE THANG: Runs up hills in the fort and at the top:
-20 Merkins
-20 Squats
-5 burpees.

Repeat on different hills in the fort.