BackBlasts – Page 13 – F3 Knoxville

5’s In the Big Lot

March 2, 2026 BackBlasts

AO: juco
Q: Butterknife
PAX: Starlink, Wanderer, Guardrail, Fetch, Lt. Dan, Mailbox, Butterknife, TrailMix, Bowser, Windex
FNGs: None
COUNT: 10
WARMUP:
2 each of the following GET UP. NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS

THE THANG:
2 each of the following GET UP. NAVY SEALS Burpies , V-UPS, IRON MIKES, MERKINS, BIG BOY SIT UPS, MT. CLIMBERS, AMERICAN HAMMERS, SIDE STRADDLE HOPS, BEAR CRAWL 3 spaces, SQUATS
– Mosey to big parking lot
– 20 Flutter Kicks in Cadence
– This was originally done on a football field we improvised using cones and parking spaces.
EXERCISES AT EACH GOAL LINE AND EVERY 10 YARD LINE. ONCE YOU COMPLETE THE 1ST EXERCISE RUN DOWN THE FIELD AND BACK . REPEAT THE FIRST EXERCISE MOVE UP 10 YARDS AND DO THE NEXT EXERCISE, RUN DOWN THE FIELD AND BACK REPEAT THE 1ST 2 AND MOVE TO THE 3RD. AND SO ON.
1 MOVEMENT EVERY 10 YARDS, STARTING AT THE GOAL LINE. 1 GET UP. 5 NAVY SEALS , 10 V-UPS, 15 IRON MIKES, 20 MERKINS, 25 BIG BOY SIT UPS, 30 MT. CLIMBERS, 35 AMERICAN HAMMERS, 40 SIDE STRADDLE HOPS, BEAR CRAWL 10 YARDS
– Mosey back to the flag

MARY:
50 SQUATS

ANNOUNCEMENTS:
Mailbox is passing the flag to Windex this Friday. Let’s celebrate Mailbox and his leadership, and Windex for his willingness to step up and lead! Invite a friend!

Escape Haw Ridge (get registered)

COT:
“Don’t you realize that in a race everyone runs, but only one person gets the prize? So run to win! All athletes are disciplined in their training. They do it to win a prize that will fade away, but we do it for an eternal prize. So I run with purpose in every step. I am not just shadowboxing. I discipline my body like an athlete, training it to do what it should. Otherwise, I fear that after preaching to others I myself might be disqualified.”
‭‭1 Corinthians‬ ‭9‬:‭24‬-‭27‬ ‭NLT‬‬
How does physical discipline strengthen spiritual credibility?
In a lot of ways. It becomes “Muscle memory”. Hard to doubt your own spiritual credibility when you’ve been in the word and praying for years now.

[vlshorse] VLS DEAD HOURSE Q 1.3 The Queen

March 1, 2026 BackBlasts

AO: vls-dead-horse
Q: Mermaid
PAX: Drano, Honeydew, Pool Boy
FNGs: None
COUNT: 4
COT:

All COT all the time. f3nation.com/queen

We talked about accountability, strategy & guardrails to be successful, and a potential challenge that Drano will roll out maybe this week.

We are all seeking ways to not only improve, but pursue a lifestyle that allows us to “get right”, more than a “diet” that has us losing weight, and gaining it back as described by the pogo 40 in Freed to lead.

[vls-crossroads] Q1.3 Queen

March 1, 2026 BackBlasts

AO: vls-crossroads
Q: Otis
PAX: Herbie, Spellcheck, Floppy Disc, Otis
FNGs: None
COUNT: 4
WARMUP: greetings and prayer

THE THANG: Q1.3 The Queen: The daily discipline over what is put into the body.

Socratic:
– Can a good exercise routine overcome a bad diet?
– Are some foods bad?
– What leads a man to descend into gluttony?

We talked about some of our own struggles with our diet. Lies we have believed and heard about food.
– don’t waste that, clean your plate
– I deserve a treat(usually involves some sort of processed concoction of chemicals/ preservatives that leave us feeling worse)
– I’ll start making better choices at a later date
– well, something’s gonna kill us

We understand calories is what causes weight loss or gain. But disagree that all food is good.

We recognized that most of us have to create our own hardships now days in this country. To manufacture ways to cause adversity so we don’t get too soft and fat. Much respect to the generations of long ago.

Bricklaying and guardrails are essential to serving the Queen.

Accountability is appreciated for those that seek it but honestly seems too hard to ask for. Maybe pride is at work here, but asking other men to help you with your weight control isn’t something I’m ready to seek.

Our feelings certainly do lie to us, not just about our diet and weight.

Spur
– Man does not stay Fit through exercise alone
– Portion control is the key to weight control
– Weight control requires Accountability

We all listed our personal daily challenge to focus on our queen for the month of March.

MARY: chug coffee

ANNOUNCEMENTS: Escape Haw Ridge

COT: whole thing

[vlshorse] King

March 1, 2026 BackBlasts

AO: vls-dead-horse
Q: Drano
PAX: Mermaid, Scratch-off, Pool Boy, Baby Boomer
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

This week we discussed the King in Q-Source. EXERCISE

Jack LaLanne says, “Exercise is king, nutrition is queen. Put them together and you have a kingdom”

A few quotes from group:

– “if you fail to plan, you plan to fail”
– “You don’t rise to the occasion, you fall to your training”
– “In times of peace, prepare for war”
– “You can’t control your circumstances, but you can control your attitude”

MARY:

ANNOUNCEMENTS:

COT:

Crash Dummy Performs A Pusher Q (Guest Speaker at the COT)

February 28, 2026 BackBlasts

AO: asylum-daybreak
Q: Crash Dummy
PAX: Mr Jinxy, Lizzy, Pusher, Brick, High Heels, Pac-man, Crawdad (Robbi Dickens), Veggie (Rylen Huddy), Lulu (Greg Huddy), Cart Girl (John Sadler) (Chatt, TN), Honeydew, Swimmies (Nathan Chesney), Snitch (Cory Beilharz )
FNGs: None
COUNT: 14
WARMUP: Run around pavilion/playground back to AO. SSH – 20ea. Windmills – 10, Cherry Pickers – 5, Mountain Climbers – 20. Pterodactyls – 10 fwd/bkwd. Monkey Humpers – 10. Stretching. Run the parking lot.

THE THANG: Mosey to bathroom: Every 4th light pole, 10 Merkins. 4x. (Rabbits hold squat).

Run back to bathroom. Run up Pickett’s Charge to the Coliseum.

4 Stations (3, 6, 9, 12 o’clock): **2 count when applicable.

1st Rd: Dry Docks/Squats/American Hammers. 10 reps each.
(Rabbits: Wall Sit till 6 arrives. After each rd)

2nd Rd: Jump Squats/Merkins/American Hammers. 10 reps.

3rd Rd: Iron Mikes/SSH/American Hammers. 10 reps.

4th Rd: Bobby Hurleys/Reverse Lunges/American Hammers. 10 reps.

Mosey back to bathroom parking lot: Lunge walk or bear crawl to the end. Turn around and do 5 Burpees every other island to the other end. Run back to AO.

MARY: Pusher led Motivators – 5 count. LBCs until the end.

ANNOUNCEMENTS: Escape from Haw Ridge. 2nd F at Xul.

COT: Guest speaker: My father, Carl Reitz, who spent time in Pakistan and Guatemala, talked about winning the lottery by being fortunate to live in the US. He explained how lucky we all are to not have to worry about food, shelter, clothing, etc. He asked each man to give thought to the air we breathe each day because so many people in this world aren’t as fortunate as we are.