BackBlasts – Page 21 – F3 Knoxville

2/21/26 Workout

February 21, 2026 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, Drive-thru (Mikel Towe), Abort (Jeremy Loftis), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 5
WARMUP:
the usual
THE THANG:
3 rounds at the stairs.

1. 20squats, 15 merkins
2. 20 lunges, 20 mc (4 count)
3. 10 burpees, 15 plank jacks

Mosey Henley St Bridge parking lot

5 minute shoulders
Alternating Slicer
Bent Face Pull
Close-Grip Overhead Press
Alternating Side Raise
Close-Grip Front Raise
60 sec each

5 minute leg
Goblet Squat
Reverse Lunge
Pulses
Bulgarian Split Squat
Close to Wide Squat Jump
60 seconds each

Gay St. Bridge
Walking Lunge, 10 squats at lamp post or 10 merkins at lamp post
4 rounds

Bridge Sprint Ladder
Sprint to first lamp post → 5 burpees
Back to start → 5 squats
Sprint to 2nd post → 5 burpees
Back → 5 squats
Keep adding lamp posts for 5 minutes AMRAP

MARY:

ANNOUNCEMENTS:

COT:

Rucking around town

February 20, 2026 BackBlasts

AO: thequacken
Q: DoorKicker (Jud)
PAX: Mountain Ice, Z-Pack, Mr.May
FNGs: None
COUNT: 4
THE THANG: Rucked around Fountain City

ANNOUNCEMENTS: Haw Ridge on 27 March and :the-quacken: vs :bricks: ultimate football game on 18 April

COT: Super Short Cot

“By embracing watching your failures, the sight of your success is that much more triumphant.” ~ DoorKicker

“It was too wet to play. So we [worked out] in the [pavalon]. All that cold, cold, wet day.” — Dr. Seuss

February 20, 2026 BackBlasts

AO: asylum-am
Q: Pac-man
PAX: Sawdust, Matlock (Bill Maddox), Cat Gut (Mike Davis), Cinco (Scott McGuire), Tropicana, Harrison Watts (Brindles)?, White Belt
FNGs: None
COUNT: 8
WARMUP: 5 Cherry Pickers, 5 Burpies, 10 Lunges, 5 Burpies, 30 SSH

THE THANG: Quick rain adaptation from bottom of Baby Everest to Pavalon for Pair work out with 1 running around Pavalon while other does:Squats, Burpies, Merkins, American Hammer, Mt Climbers, Carolina Drydock, TN Rock, SSH, then Step-Ups, back to Baby Everest Burnie up, Mario over ridge, down Cardiac, with rock 30 Triceps, 30 Curls, 20 Squat Thrusters, up Cardiac and at corners Merkins (10, 20, 30), down Cardiac, 20 partner twisties, 20 Curls, up Cardiac and at corners American Hammer (10, 20, 30)

MARY: Phil 2:3-4 during 40 day season of Lent remain in relationship with Christ to align with his suffering to rediscover the Lord’s grace

ANNOUNCEMENTS: Hawl Risdge end of March

COT: pray for Wes who died in car accident recently

Rainy Mayberry

February 20, 2026 BackBlasts

AO: dogpound
Q: Mayberry
PAX: Einstein, Ribbed (Joshua Sagraves)
FNGs: None
COUNT: 3
WARMUP:

THE THANG:
Merkins, Squats, core

MARY:

ANNOUNCEMENTS:

COT:

Dice of Discipline 🎲

February 20, 2026 BackBlasts

AO: juco
Q: Butterknife
PAX: Guardrail, Data, Trash Panda (JUCO), Mailbox, Man Bun, Wanderer, Windex, Ike, Chuck Munsey, Butterknife
FNGs: None
COUNT: 10
WARMUP:
SSH
Cherry :cherries: Pickers
Tempo Merkins
BBS
Tempo Squats
High Knees
High Heels

THE THANG:
Die#1 Core (20 in cadence)
1. Plank 30 secs
2. Merican Hammers
3. Heels to Heaven
4. Mountain Climbers :woman_climbing:
5. Flutter Kicks
6. Superman/Swim 30 secs

Die#2 The Grind
1. Merkins 20
2. Squats 15
3. Lunges 20 (10 ea leg)
4. Burpees 8
5. Crab :crab: Walk 5 spaces
6. Bear Crawl 5 spaces

Roll the dice, do the work, run the staircase. Rinse and repeat.
If you roll doubles, you do burpees for the total amount in addition to the exercises.

MARY:

ANNOUNCEMENTS:
Escape Haw Ridge

COT:
With my RISE theme one of my anchor verses is: 1 Corinthians 6:19–20
“Do you not know that your bodies are temples of the Holy Spirit… Therefore honor God with your bodies.”
Nobody teleports to the top of the stairs.
You take
one
step
at
a
time.
Same with:
• Discipline
• Sobriety
• Leadership
• Faith
• Marriage
• Fatherhood
You don’t arrive.
You ascend.
And most men don’t fail because of one massive fall.
They drift… one missed step at a time.
This morning we choose intentional steps.
Ask:
Where are you skipping steps?
Where are you waiting for motivation instead of choosing obedience?
What’s one small step you need to take this week?
📖 chatgpt://generic-entity?number=1 6:9
“Let us not grow weary of doing good…”