Voo Doo – Page 4 – F3 Knoxville

[the-pulpit] Wednesday Workout

October 8, 2025 BackBlasts

AO: the-pulpit
Q: Jim Norris
PAX: Smoked Pickle, Voodoo, Ike, Leland Robbins (Geiger), Sanka, Pop Whizz
FNGs: None
COUNT: 7
WARMUP: Side straddle hops, cherry pickers, Thai fighters, merkins, squats, this and that

THE THANG: 25 World War 3 sit-ups, 50 curls, 25 CMU swings, 10 manmakers, 25 tricep extensions, 25 dead bugs, 50 side straddle hops, 30 CMU rows, 10 thrusters, 25 shoulder taps, 25 American hammers, 25 merkins, 50 mountain climbers, 10 walkouts, 10 blockees, 50 flutter kicks, 10 burpees, 15 backward lunges, 10 squat jumps, 25 Bobby Hurleys, bear crawls

MARY:

ANNOUNCEMENTS:

COT: “But this I call to mind, and therefore I have hope: the steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness.” Lamentations 3:21-23

“Pardon for sin and a peace that endureth, thine own dear presence to cheer and to guide, strength for today and bright hope for tomorrow, blessings all mine, with ten thousands beside! Great is thy faithfulness! Great is thy faithfulness! Morning by morning new mercies I see: all I have needed thy hand hath provided – Great is thy faithfulness, Lord, unto me! Third verse of Great Is Thy Faithfulness

[the-pulpit] Sets of 3

September 3, 2025 BackBlasts

AO: the-pulpit
Q: Betty , Sawdust
PAX: Betty, Sawdust, Voodoo, Smoked Pickle, Kevin (Miss Piggie), Ike, Rougarou
FNGs: None
COUNT: 7
WARMUP:
– Betty, Smoked Pickle & Kevin (Miss Piggie) did a pre-ruck for about 1.5 miles
– SSH for the group
– Along with Tempo Merkins
– And a list of typical warm-o-rama that excluded Burpees

THE THANG:
– Mosey a quiet corner for some Wall Burpees
– Mosey behind the Upper School to work an agility ladder in line x3.
– Mosey to the Rock Pile
– Worked 3 :cmu: exercises in 3 sets for 3 times
– Mosey back to the AO

MARY: A little ab work, but ended with Stargazers while it drizzled. So in lieu of stars, we squinted through the rain..

ANNOUNCEMENTS: N/A

COT: Betty had a profound, but alas it is lost like the sands of time.

[the-pulpit] Labor Day workout

September 1, 2025 BackBlasts

AO: the-pulpit
Q: Ike
PAX: Jim Norris, Betty, Voodoo
FNGs: None
COUNT: 4
WARMUP: Side straddle hop, tempo merkins, cherry pickers

THE THANG: Running around campus (including all hills and one hill off campus), periodically doing various exercises, but concentrating on side straddle hop, tempo merkins, and core exercises such as flutter kicks and hello dolly’s

MARY:

ANNOUNCEMENTS:

COT: Various bible verses about being good stewards of money

[the-pulpit] Meteoric Murph Mod

August 13, 2025 BackBlasts

AO: the-pulpit
Q: Sawdust
PAX: Voodoo, Smoked Pickle, Leland Robbins (Geiger), Betty, Ike, Jim Norris
FNGs: None
COUNT: 7
WARMUP:
– SSH
– Stretches
– Tempo Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– Burpees (so we know the warmup is done)

THE THANG:
– Mosey to the Playground
– Murph Mod (10 Rounds):
– 10 Pull Ups (or Swing Ups)
– 20 Merkins
– 30 Squats
– 1/4 Mile (parallelogram) run

MARY:
– Indigenous Persons Run Back to the AO

ANNOUNCEMENTS:
– Veteran Ruck this Saturday Kevin (Miss Piggie) Qing.

COT:
– Recapping the school motto for this year of “Press On” with Philippians 3:12-14

[the-pulpit] The Thang

August 4, 2025 BackBlasts

AO: the-pulpit
Q: Kevin (Miss Piggie)
PAX: Smoked Pickle, Ike, Leland Robbins (Geiger), Voodoo, Chuck
FNGs: None
COUNT: 6
WARMUP: self stretch and motivators

THE THANG: 6 rounds starting with 5 reps then 10, 15, 20, 25, & 30 of:

Merkins
Shoulder Taps
Plank (30 or 45 seconds)
Squat Jumps
25 yard mosey then 25 yard sprint (2X)

Mary halfway through the rounds.

Finished with mosey around the campus.

ANNOUNCEMENTS: None