BackBlasts – Page 12 – F3 Knoxville

Undercover Brother

March 2, 2026 BackBlasts

AO: shamrock
Q: Crawlspace
PAX: Crawlspace, Drano, Dumpster Dive, Flower Pot, Pool Boy, Stitch
FNGs: None
COUNT: 6
WARMUP:
1. Seal Claps (in cadence)
2. Big Arm Circles (in cadence fwd, bwd)
3. Hallelujah’s (in cadence)
4. Michael Phelps
5. Little of this/that
6. Some of these/those
7. Windmills (10 ic)
8. Inch worm to merkin (5 increasing rep count)
9. Staggered Merkins (10)
10. Dolphin merkins (10 ic)
11. Side forearm plank twists (5 each side)
12. Runners stretch (noodle)
13. Calf stretch
14. High Peter Parker’s
15. Child’s pose
16. Bicycles (in cadence)
17. Hello Dolly’s (in cadence)
18. Lbc’s in cadence
19. Bent knee single side sit ups (10 each side)
20. Eagles/scorpions
21. Seated T-spine twists
22. Alternating Lunges (10 each side)
23. Tempo Squats (10)
24. Imperial Squat Walkers (10 ic)
25. Speed skaters
26. Forward fold leg stretches
27. Jump squats (10)
28. Toe Merkins
10 count
(Repeat)

THE THANG:
Warm up:

MARY:
Warm up:

ANNOUNCEMENTS:
– Nope

COT:
Adversity – Psalm 27:11-14

We all face adversity. I have faced a lot of adversity lately, and someone encouraged me with the verses from Psalm 27. “I am confident of this, that I will again see the goodness of God in the land of the living.”

It’s not a, “blessed in heaven”….”one day far away” thing. It’ll be in the here…in the land of the living.

A good walk

March 2, 2026 BackBlasts

AO: ruck
Q: Matlock (Bill Maddox)
PAX: Gibbler, F3 Pluto ( Hugh Nystrom), bluebird, Rugby
FNGs: None
COUNT: 4.5
WARMUP: assessed rain

THE THANG: walked and talked. Talked and walked

MARY:

ANNOUNCEMENTS:

COT: Hands crushed it

Hill repeats

March 2, 2026 BackBlasts

AO: asylum-am
Q: Hands
PAX: Hands, P3, Suds, Double Wide, Cat Gut (Mike Davis), Cinco (Scott McGuire), Casey Kasem (Jess), Fabio (Joe Hamilton), Fardeen Rastagar
FNGs: None
COUNT: 9
WARMUP:
Silly Kenyan running warm up, SSH, mountain climbers, tie fighters, big stretches

THE THANG:
CMU’s taken to the Tail o’ the Dragon hill. Did an exercise x 1 minute, charged up the hill, jog down the tail. Repeat x5. Exercises were:
1. Curl/press
2. Lat raise/press x 3
3. Blockies
Tried to do 7’s up the hill with block swings and big boys but only got two trips in.

MARY:
Some tempo scissor kicks.

ANNOUNCEMENTS:
Haw Ridge.
Waffle House (Brady Greene) is coordinating the White Belt BBQ get together. We should make sure we invite Gray Cup.

COT:
The response to the prodigal and to the faithful son is the same. You are my son and I love you.

[the-pulpit] 1.5 minute bouts (but really 1:10)

March 2, 2026 BackBlasts

AO: the-pulpit
Q: Leland Robbins (Geiger)
PAX: Betty, Ike, Jim Norris, Sawdust, Voodoo
FNGs: None
COUNT: 6
WARMUP:
20 SSH, cherry pickers, quick stretches
THE THANG:
1:10 minutes each with 20 second rests between of the following:
Merkins, shoulder taps, wine mixers, POW’s Plank jacks, arm circles; forward, side and front 45 degrees, NC dry docks, v-ups, planks; normal, left, inverted, right, Lbc, hellos dolly’s, squats, big boys, Supermans, American hammers, mountain climbers, Peter Parker merkins
MARY:
Lunges and squats for remaining two minutes
ANNOUNCEMENTS:
Haw Ridge signups are open.
COT:
Thoughts and reflections on US actions in Iran

7s plus

March 2, 2026 BackBlasts

AO: the-farm
Q: Einstein
PAX: Aladdin, Magnum, Bartman, Einstein
FNGs: None
COUNT: 4
WARMUP:
Usual

THE THANG:
7s Dips and Get ups with a Bear Crawl
25 skaters, 50 knockers, 25 skaters
7s Burpees and big boys with Broad Jump
25 skaters, 50 knockers, 25 skaters
7s CDDs and Get Ups with Crab Crawl
25 skaters, 50 knockers, 24 skaters

MARY:
Flutter Kicks
Boat Canoe

ANNOUNCEMENTS:
Haw Ridge

COT:
Give your life direction or the world will give you a distraction. Shane Parrish