Wedding Singer – F3 Knoxville

Cold Feb Morning

February 24, 2026 BackBlasts

AO: bigball
Q: Swanson
PAX: Frizzles, vanilla, Natty, Postman (Scott Colby), Wes Franks (Pony Tail), Wedding Singer, Pepe (F3 Scissortail Oklahoma)
FNGs: None
COUNT: 8
Warm up: 10 ea
1. shh
2. Plank jack
3. Tempo squat
4. Rockettes
5. This/that
6. Michael Phelps
Mosey to curb
7’s – bear crawl curb merkins
Route 66 – deconstructed burpee
1. add one rep at each light pole
2. Plank jack
3. Merkin
4. Jump squat
Top of big ball steps to first landing 11’s
1. mucho leggo
2. LCRC
Mary at AO
EMOM
1. 5 squats
2. 5 merkins
3. 5 burpees

ANNOUNCEMENTS:
1. 2nd F coming soon

COT:
“But Daniel resolved that he would not defile himself with the king’s food, or with the wine that he drank. Therefore he asked the chief of the eunuchs to allow him not to defile himself.”
‭‭Daniel‬ ‭1‬:‭8‬ ‭ESV‬‬

“Resolved” – discipline that was decided beforehand

Kraken at the Big Ball

February 19, 2026 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Abort (Jeremy Loftis), Wedding Singer, Postman (Scott Colby), vanilla, G-6 (Rick Kuhlman)
FNGs: None
COUNT: 6
WARMUP:
The usual
Bring Sally Up

THE THANG:
1) suicides: increasing merkins at each cone
2) wall sits with 60 overhead claps
3) bear crawl/crawl bear width of lot
4) 20 incline merkins, merkins , and decline merkins
5) 20 kettlebell swings and 20 OHP
6) 20 Lion Kings
7) 10 blockees
8) 10 Flutters, BBS, Am Ham, LBC, Hello Dolly, V Ups

Run lap between sets
Burpee timer every minute

Moved to L&N for abs and stairs to escape the rain

MARY:
4-2-2 merkins

ANNOUNCEMENTS:

COT:
Preach the gospel to yourself daily

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:

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.

Ruck Down Garden

August 15, 2025 BackBlasts

AO: thequacken
Q: Mountain Ice
PAX: Z-Pack, Recoil (Blake Conley), Shotgun, FixerUpper, Backflow (Wesley Hunt), DoorKicker (Jud), Wedding Singer, Spellcheck, Handbell, Flathead
FNGs: None
COUNT: 11
WARMUP:
Ruck-a-loop, as dictated by tradition

THE THANG:
Walk down Garden Dr, loop through Central High’s parking lot and head home

MARY:
No time
ANNOUNCEMENTS:
Same old, same old
OTB Ruck tomorrow morning, see DoorKicker (Jud)
OTB Goruck training at Asylum, 0600 ruck, 0700 PT
COT:

Two roads diverged in a yellow wood,
And sorry I could not travel both
And be one traveler, long I stood
And looked down one as far as I could
To where it bent in the undergrowth;

Then took the other, as just as fair,
And having perhaps the better claim,
Because it was grassy and wanted wear;
Though as for that the passing there
Had worn them really about the same,

And both that morning equally lay
In leaves no step had trodden black.
Oh, I kept the first for another day!
Yet knowing how way leads on to way,
I doubted if I should ever come back.

I shall be telling this with a sigh
Somewhere ages and ages hence:
Two roads diverged in a wood, and I–
I took the one less traveled by,
And that has made all the difference.

— Robert Frost, The Road Not Taken

A lot of people read the final stanza of this poem and assume it’s about taking the road less traveled, when earlier in the poem, it states that both paths are about the same. I believe it’s about standing strong in your decisions and forging ahead regardless of what lies down the path. I encourage each of you to stand at the precipice of a decision (path) look down both ways as far as you can see and stop to ponder each one. Make your decision with intention, and don’t look back as you head off towards the next intersection.