BackBlasts – F3 Knoxville

Pi Day Beatdown

March 14, 2026 BackBlasts

AO: bigball
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), Postman (Scott Colby), vanilla, Huffy (Ken Hill), Davy Crockett, Hamm, Handlebar
FNGs: None
COUNT: 7
WARMUP: Usual

THE THANG:
L&N Decimal Grinder
3.1415926535…
30 Kettle Swings
10 Blockees
40 Curls
10 WW3 Sit Ups
50 Tricep Extensions
90 Sec Plank
20 Front Raises
60 Bent Rows
50 Hollow Hold Flutters
30 Goblet Squats
50 OHP

Sun Sphere Surface Area
4πr^2
4 rounds
3 Burpees
14 Merkins
Run Stairs
37 LBC

Circular Logic @ AO
Pi is an infinite, irrational number
“Infinite” AMRAP with partner
1 PAX runs perimeter, the other does an exercise station, keep going around the circle until time expires
1. Dips
2. Step Ups
3. Derkins
4. Freddy Mercury
5. Shoulder Taps
6. High Pull Row

MARY: Stretching Cooldown

ANNOUNCEMENTS: traveling safety, Magic Mic (Jarrett Woodall) and M as they await baby #2. Hamm and M as they await their 3rd! Huffy (Ken Hill)’s wife Debbie recovering from surgery and G-6 (Rick Kuhlman) as well

COT: Don’t get stuck in negative loops, create good habits.

Welcoming BSIA…A Day on Pickett’s

March 14, 2026 BackBlasts

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Waffle House (Brady Greene), Crash Dummy, Lilydipper, Pusher, Lizzy, Brick, Dung Beetle, Jumbo(Carter Dickens), Pac-man, Snitch (Cory Beilharz ), Swimmies (Nathan Chesney), @breaststroke, @kungblue
FNGs: None
COUNT: 14
2+ miles of hills and sprints, a full morning on Pickett’s, two oil changes and some serious core for our first grind of daylight savings! Self-rating (8/10) :muscle::runner:

WARMUP:
100 SSH
Imperial Walkers
Hillbillies
Michael Phelps
Little of this and that
Tempo Merkins
Lap around the pond

THE THANG:
We moseyed to the yoga studio and hammered out core to start it off.
100 hello Dollie’s
2 x 50 =100 Flutter kicks
60 second plank
30-60 second elbow plank

>From there we headed to the bottom of Pickett’s Charge.
We did Dora’s up the first hill / ledge:
100 Merkins
200 Squats on the 4 count
300 LBCs

Then we did 7s up the next ledge if Pickett’s (touch the wall of the Celleseum) with merkins at the bottom and Smurf Jacks at the top. As we ran, we forced ourselves to put smiles on our faces. 😀

We gathered at the bottom of that ledge and did another oil change (100 SSH) as a transition workout.

Everyone moseyed to the bottom of Pickett’s and did a full Pickett’s (got grounded by touching the Asylum) and then gathered at the Colleseum for the pre-BSIA 60 seconds of silence and reflection.

Mosey to the parking lot (squats on the sidewalk) and did a full sprint back to the AO together. Gathered on the curb for some more sprints and then we circled up.

Each person picked a number of Merkins in their head that they wanted to complete. The point is not to compare yourself to someone else but to pick the number and grind it out. Comparison the thief of joy.

Recover!

MARY:
Yoga Studio for the dub

ANNOUNCEMENTS:
Hall Ridge

COT:
A couple themes:
1. Comparison is the thief of joy.
2. It’s been scientifically observed – not junk science – that you can force your body to feel emotions with your facial expressions. That’s why we forced ourselves to smile as we ran to get ourselves in the right headspace.
3. As we did Pickett’s today we heard the Bassmaster boats flying by. Those guys are the best at their sport and they did not become the best just by purchasing boats and showing up for the Classic. They had to show up each day and practice and grind and work hard.

The quote for today is, “You are not your grand plans, but your daily patterns.“ James clear

Let’s go!!!!

men were real men, women were real women

March 13, 2026 BackBlasts

AO: the-equalizer
Q: Ribbed
PAX: Smithers, Snitch (Cory Beilharz ), Bookman, Madoff, Swimmies (Nathan Chesney)
FNGs: None
COUNT: 6
WARMUP: Cherry Picker

THE THANG: Fellowship mosey to the smoke house
54 Card desk pickup
Spades were Curls
Clubs were OHP
Dimonds were Rows
Hearts V-Up
Joker 10 Burpee

MARY:
Smoke session
Ring of fire starting at 5
50 LBS
George Cheerleader

ANNOUNCEMENTS:
escape hall Ridge

COT:Titus 2:2 older men should be dignified, self-controlled, and sound in faith, love, and steadfastness

[f3knoxvillemain] On the Q at 52

March 13, 2026 BackBlasts

AO: f3knoxvillemain
Q: Stitch
PAX: Polly, Guardrail, Mermaid, slappy, Lizzy, Voodoo
FNGs: None
COUNT: 7
WARMUP:
Run in place
Butt Kickers
High Knees
Jump Rope
Grady Corns
Moroccan Nightclubs
Hairy Rockettes

THE THANG:
Mosey to CMU pile. Grab a CMU.

Total of 52 each (any rep combination) exercise:
Overhead Press
Bench Press
Curls
Tricep Dips or Presses
Squats

Mosey to the back parking lot. We will run 4 big laps around the east side (3 islands) of the lot. After each lap, we will do 13 Burpees. That’s a total of 52 Burpees.

MARY:
PAX led…
Flutter Kicks
Freddy Mercurys
Jane Fondas
LBCs
Snow Angels
Man Makers
Toe Merkins

ANNOUNCEMENTS:
HAW RIDGE signups happening now for March 27th event

COT:
Devotion reading yesterday said
“If you mourn the fallenness of your world rather than curse its difficulties, you know that grace has visited you.” – Paul David Tripp

Cursing is our instinctive response to this world. The people, problems, and pains that we have to endure on the daily are enough to make us throw our hands up and groan. It’s understandable!

Mourning is a better response. It acknowledges that the world is not how it ought to be. Mourning sees the suffering of others and it grieves the damage and destruction of sin. It cries out for God’s redemption and making right what’s been broken.

If you have hope in God’s sovereignty, His promises, and the sacrifice that His son Jesus made for all of our wrongs, then let’s thank Him and let’s move throughout our days with gratitude and compassion for others. Let’s be light to those who can’t find it. Let’s invite other men to the goodness we’ve found here at F3.

“For I consider that the sufferings of this present time are not worth comparing with the glory that is to be revealed to us.”
‭‭Romans‬ ‭8‬:‭18‬ ‭ESV‬‬

Take that with you today.

Rucking With Gravestone

March 13, 2026 BackBlasts

AO: thequacken
Q: Rep Sleepy
PAX: CrossPuke, fast-n-easy (Nate Votta), Z-Pack, Natty, Recoil (Blake Conley), Mr.May, Mountain Ice, Gravestone
FNGs: None
COUNT: 9
WARMUP:
Start rucking
THE THANG:
Go up the never ending hill
MARY:
Come back down
ANNOUNCEMENTS:
Sign up for Escape From Haw Ridge
COT:
Commitment is a steadfast dedication or pledge to a specific goal, person, or course of action, often involving unwavering resolve and emotional investment despite challenges. It signifies being bound to something through a promise or obligation, demonstrating loyalty, and choosing to do the right thing even when moods or circumstances change.

“Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ.”
‭‭Colossians‬ ‭3‬:‭23‬-‭24‬