Vanilla – Page 8 – F3 Knoxville

Enter Novemburn

November 18, 2025 BackBlasts

AO: bigball
Q: Mountain Ice
PAX: Huffy (Ken Hill), Frizzles, Postman (Scott Colby), Wes Franks (Pony Tail), vanilla, Passport (Ryan Matthews), G-6 (Rick Kuhlman), Swanson
FNGs: None
COUNT: 9
WARMUP:
SSH
Thai Fighters
Squat n’ reach
Hillbillies
Roco Cherry pickers

THE THANG:
Mosey to the amphitheater, complete the 4 prescribed exercises in descending rep counts followed by running the big loop around the fountain.

Exercises:
Squats
Step-ups with knee drive
Calf raises
Good mornings
tel:20-18-16-14-12-10

MARY:
Short popcorn of Alabama prom dates, flutter kicks, and Catalina wine mixers with white noise provided by the world-class grounds keeping team @ World’s Fair Park

ANNOUNCEMENTS:
If there were any, I couldn’t hear them

COT:
“Dying can’t be that bad. 5 billion people have went before me and I have yet to hear a complaint”

-Harlan Hambright, in a letter written about a month before his passing.

Four Corners Clinch Parking Lot

November 17, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), Drive-thru (Mikel Towe), vanilla
FNGs: None
COUNT: 4
WARMUP: the usual

THE THANG:

Mosey to Clinch Parking Lot
8 min AMRAP 1
17 Derkins, Dips, Jump Squats, LBC
Run the hill to Eddie’s Health Shoppe
3 Burpees run back

8 min AMRAP 2
17 Diamond Merkins, Apollo Onos, Flutters, shoulder taps
Run hill and back

MARY: hello dolly, Freddy Mercury, Flutters

ANNOUNCEMENTS:

COT: Misfortune is virtue’s opportunity.
-Seneca

Flag Handoff

November 12, 2025 BackBlasts

AO: thequacken
Q: Z-Pack , DoorKicker (Jud)
PAX: FixerUpper, Half-Caff (Patick Teasdale), Shotgun, Wedding Singer, Gmail, Mr.May, Postal, Recoil (Blake Conley), Backflow, Mermaid, Frizzles, Mountain Ice, Drano, vanilla, Lizzy, Otis
FNGs: None
COUNT: 18
WARMUP:
SSH
Windmills
Imperial Walkers
Tie Fighters
OH Claps
Michael Phelps
Squat and Reach
Ring of Fire Merkins

THE THANG:
Z-Pack – Burner Ring
In the Park we did four exercise stations, mosey between each station on the track.
1. 10 Burpees, 10 step-ups, each leg
2. 10 pull-ups, 20 V-ups
3. 5 Tres Merkins, 5 Mucho Leggos
4. 15 Decline Merkins, 20 Flutter Kicks on 4ct

DoorKicker – No Mercy
40 sec work / 20 sec rest per move
1. Jump Squat
2. Merkins
3. Mountain Climbers
4. V-ups
5. Plank Jack
Then… somebody yelled out about fireman’s carry and things got crazy.
DK divided us up into two, 9 man teams and we bear crawled the parking lot. Then we partnered up for fireman’s carries. One guy carried his partner to the other end of the parking lot and his buddy carried him back. Then we bernied a lap around the parking lot.

MARY:
no

ANNOUNCEMENTS:
Go Ruck Basic and Tough this weekend! Also a 13 mile ruck

COT:
Fixer reminisced, then Z-Pack reminisced and DoorKicker said some stuff but I was getting coffee. Fixer and DoorKicker, feel free to add to this backblast with your COT comments. I’ll leave off with these verses from Ecclesiastes 4:9-12

Two are better than one,
because they have a good return for their labor:
10
If either of them falls down,
one can help the other up.
But pity anyone who falls
and has no one to help them up.
11
Also, if two lie down together, they will keep warm.
But how can one keep warm alone?
12
Though one may be overpowered,
two can defend themselves.
A cord of three strands is not quickly broken.

Why is there a Christmas tree on Novemeber 6th?

November 6, 2025 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, Swanson, Passport (Ryan Matthews)
FNGs: None
COUNT: 4
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Election Day Workout at Big Ball

November 4, 2025 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Huffy (Ken Hill), Magic Mic (Jarrett Woodall), Mountain Ice, Passport (Ryan Matthews), Natty, Postman (Scott Colby), Swanson, vanilla, Wes Franks (Pony Tail), Flop
FNGs: None
COUNT: 12
WARMUP:

THE THANG:

Registering to vote bear crawls

Run Lap

R – Reverse Lunge
E – Elbow to Knee alternating crunch
D – Decline Merks

Lap

B – Big Boys
L – LBC
U – Up and Over
E – Elbow Planks

Lap

R – Ranger Merk
E- Elbow to Knee alternating crunches
P – pistol squat

Lap

D- Donkey Kicks
E – Elbow plank
M – monkey humpers

Lap

I – Iron Mikes
N – Never Cross Dolly
D – Dips

Lap

Write ins picked by Magic Mic, Swanson, and Natty

MARY:

ANNOUNCEMENTS:

COT: