Vanilla – Page 7 – F3 Knoxville

Oh, Fitness Tree

December 8, 2025 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Abort (Jeremy Loftis), G-6 (Rick Kuhlman), Postman (Scott Colby), vanilla
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

Oh Fitness Tree Workout

50-T Merkins
40-T Merkins—American Hammers
30-Lunges—T Merkins—American Hammers
20-Lunges—T Merkins—American Hammers—Jump Squats
10-Burpees—Lunges—T Merkins—American Hammers—Jump Squats
Lap

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Little Drummer Boy (Bob Seger) – Seal Claps go for the whole song but switch between normal and overhead seal claps on every “pa-rum-pa-pum-pum. Stay on the beat!

Jingle Bell Rock (Bobby Helms) – Squat Hold stay in an Al Gore and then come up and squat when you hear “jingle bell”.

Rockin’ Around The Christmas Tree (Brenda Lee) – Hold plank and go around the circle each doing 10 Merkins. Keep going until the song is over.

Up on the Housetop (Pentatonix)- Box cutters the whole song.

MARY:

ANNOUNCEMENTS:

COT:

12 Days of Christmas

December 6, 2025 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: vanilla, Postman (Scott Colby)
FNGs: None
COUNT: 3
WARMUP:
The usual

THE THANG:
12 Days of Christmas
1: run
2: mucho leggos
3: t merks
4: LCRC
5: Smurf jacks
6: Toe tap Merkins
7: Shoulder Taps
8: Flutter kicks
9: derkins
10: box cutters
11: dry docks
12: burpees

MARY:
Abs, running and stretching

ANNOUNCEMENTS:

COT:
Celebrate Advent as a season of fasting and somber reflection on the state of the world apart from the arrival of the Light of the World

AO: bigball
Q: Mountain Ice
PAX: vanilla, Frizzles, Mr.May, Swanson, G-6 (Rick Kuhlman), Magic Mic (Jarrett Woodall), Saint
FNGs: 1 Saint
COUNT: 8
WARMUP:
SSH
Thai fighters
Tempo squats
Hillbillies
Windmills

THE THANG:
PAX split into two groups. Group 1 sprinted to end of parking deck and back while Group 2 farmers carried provided heavy objects. Once group returned from sprint, perform set exercise until carry group returned.

Exercises included:
Big boys
Rowers
Plank hold
Side plank hold
Flutter kicks

After final round completed, PAX all grabbed a heavy object and mosey’d around parking deck stopping periodically to swap objects.

MARY:
PAX popcorn for final 5 minutes

ANNOUNCEMENTS:
2nd F lunch opportunity downtown/campus area. Poll posted in ut-campus-area-2ndf channel. Vote not for date. Location to be determined.

COT:
Statistic from The Anxious Generation about parental phone usage regret instead of spending time with their children. Be present in the moment. Put the phone down.

Return to Mountain Ciry

November 28, 2025 BackBlasts

AO: thequacken
Q: Recoil (Blake Conley)
PAX: DoorKicker (Jud), Mountain Ice, Mr.May, vanilla
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

Ruck to the top of Mountain City for GP and Millennial banter.

MARY: none

ANNOUNCEMENTS:

COT: PERSPECTIVE

The holidays are the times where we should reflect on the things that are most important. However most of us find it difficult to acknowledge or reflect on our blessings. We must be men that willing change our attitudes so that we can remain focused on the most important things in our lives.

Philippians 2:5-10

11/22/25

November 22, 2025 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, Drive-thru (Mikel Towe), Huffy (Ken Hill), Swanson, Wedding Singer
FNGs: None
COUNT: 6
WARMUP:
The usual
THE THANG:
To the amphitheater
20 rows
20 incline merkins
60 sec plank
Then 15 then 10

to the performance lawn
Corner 1
20 merks
20 squats
Abs

Corner 2
Then 20 hr merks
20 jump squats
Abs

Corner 3
Then 20 t merks
20 lunges
Abs

Corner 4
Then 20 ranger merks
20 iron mikes
20 abs

Sprint 1 lap

20 big boys on the bridge

At Mordor stairs
3 rounds up and down as fast as possible

To L&N coupon pile
45 sec work, 15 sec rest
lion kings
Bent row/curls combo
Tricep ext
Goblet squat
Bicep curls
Sit up to press

MARY:

ANNOUNCEMENTS:

COT:

Tag: Vanilla

Oh, Fitness Tree

12 Days of Christmas

Rain Check 🌧️

Return to Mountain Ciry

11/22/25