Vanilla – Page 9 – F3 Knoxville

Monster Mash and Trick or Treat

October 30, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: Postman (Scott Colby), Drive-thru (Mikel Towe), G-6 (Rick Kuhlman), Huffy (Ken Hill), vanilla, Flop, Butt Buster, Fly Trap
FNGs: None
COUNT: 8
WARMUP:

THE THANG:

Mosey to L&N

Monster MASH (DORA)
Merkins 100
AmHam 150
Squats 200
Heels to Heaven 250
Partner runs to wall and back

Once done Trick or Treat AMRAP until 6:12ish

Treats:
30 Curls
30 OHP
30 Lunges
30 Tricep Extensions

Tricks:
Drop Rock—Run to top of the stairs—5 Manmakers & 5 Inchworm Merkins
Run back to L&N
Rinse and Repeat for time

MARY:

ANNOUNCEMENTS:

COT: 2 Timothy 1:7
“For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline.”
‭‭• “It is not death that a man should fear, but he should fear never beginning to live.” –
Marcus Aurelius

10/28 Payne Train WOD

October 28, 2025 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Huffy (Ken Hill), Natty, Postman (Scott Colby), vanilla
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

Mosey to ampitheatre

– 2 laps around amphitheater
– 5 Rounds of 5 rows, 10 Merks, 15 squats
– 2 laps around amphitheater
– 4 Rounds of 5 rows, 10 Merks, 15 squats
– 2 laps around amphitheater
– 3 Rounds of 5 rows, 10 Merks, 15 squats
– 2 laps around amphitheater
– 2 Rounds of 5 rows, 10 Merks, 15 squats
– 2 laps around amphitheater
– 1 Round of 5 rows, 10 Merks, 15 squats
– 2 laps around amphitheater

COT:

Memory Card Game

October 25, 2025 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: DJ Denial (Tyler Banko F3 Memphis), vanilla, Swanson, Pantene, Lochte
FNGs: None
COUNT: 6
WARMUP:
the usual

THE THANG:
Memory Card Game

MARY:
Arm circuit at L&N
Bring Sally Up

ANNOUNCEMENTS:
Convergence at Asylum

COT:
Don’t be like the Israelites and desire to return to slavery

Tight T-Shirt Workout – Get Your Youth XS Shirt Out

October 16, 2025 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, G-6 (Rick Kuhlman), Shotgun, Buzz cut (George Leonard), Flop, Butt Buster, Snooze, Snooze
FNGs: 1 Snooze
COUNT: 8
WARMUP:

The usual

THE THANG:

Circuit 1:
At amphitheater
Run up to the top of the ramp
15 rows
Run down to the bottom on the other side
25 merkins
4 rounds

Circuit 2:
Performance lawn
Run lap
30 sec plank
Run 3/4 lap
30 sec plank
Run 1/2 lap
30 sec plank
Run 1/4 lap
30 sec plank

Circuit 3: At church parking lot
Upright row/front raise combo x 20
Shoulder tap merkins with coupon, 8 each
Hollow hold chest press x 20
Glute bridge skullcrushers x 20
Big Boy to Press x 15
Run to top of parking lot and back
Repeat.

MARY:

ANNOUNCEMENTS:

Sign up for Tails on Trails on Oct 25th
tributehikes.com/
You can hike or ruck it: 2 and 4 mile options
Donation optional
Stay for the festival

COT:

Legs and Abs

October 14, 2025 BackBlasts

AO: bigball
Q: Frizzles
PAX: Natty, vanilla, G-6 (Rick Kuhlman), Mountain Ice, Postman (Scott Colby), Frizzles, Flop, Wallop
FNGs: 1 Wallop
COUNT: 8
WARMUP: Usual

THE THANG:

Mosey to the amphitheater.

Mucho Lego x10 at the bottom
Lunges x10 at the top
Decrease by one rep each time
Repeat for 8 minutes

Mosey to the bridge over the Bellagio.
11s
BBSU
V Up Rollups
Stop after 8 minutes

Mosey to the bridge over Cumberland.
Each corner is a station. Rotate through the stations for 8 minutes.
1. One legged cross hops (10 ea leg)
2. Toe taps on the curb (10×4 count)
3. Super skaters (10 ea leg)
4. Squat jumps (10)

Mosey to the far side of the amphitheater, then all out back to the flag.

MARY: none

ANNOUNCEMENTS:

Tails on Trails is coming up soon. Get signed up to come out and ruck!

COT:

How can you love your wife well this week? Not married? Who is someone close to you that you can let know you care?