BackBlasts – Page 25 – F3 Knoxville

[genesis] We like doing dumb things

February 16, 2026 BackBlasts

AO: genesis
Q: Lizzy
PAX: FixerUpper, Single (Ryan Chambers), Mountain Ice, Natty
FNGs: None
COUNT: 5
WARMUP:
Ssh
Arm circles forward and backwards
Grady corns

THE THANG:
Mosey to trader joes take 80 and 60 sandbags
4 corners, guys with bags do 10x russian squats others do 25x merkins, fast mosey between stations.
Next round guys do 10x sandbag burpees, other guys do lunges, indian run between stations.
Final round capped off with wall handstands

MARY:

ANNOUNCEMENTS:

COT:
Talked about how when I first started at F3 the guys who really had an impact on me at the quaken and brickyard. The style of wods was always intense and a beat down. There’s also a place for the less intense wods as well. I’m grateful for a couple of guys unconditionally helped me get ready for my first tough

Happy Presidents Day

February 16, 2026 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Snowbird, Ribbed (Joshua Sagraves), Stripped, Cheney, Snitch (Cory Beilharz ), Bookman, Mouthwash, FNG Gump (Ben)
FNGs: 1 FNG Gump (Ben)
COUNT: 9
WARMUP: High Knees, Butt Kickers, LBACs, Iron Mikes

THE THANG: Mosey to smokehouse, grab CMUs, go to splash pad.

3 rounds: 45 sec each of lunges, merkins, fast feet.
2 min each of rows, pullups/hangs, dips, planks
AMRAP, 5 min: run around Stonehenge, 10 thrusters, 10 burpees, 10 swings

MARY: n/a

ANNOUNCEMENTS: Haw ridge coming up

COT: Phil 4:11 – learning to be content in your circumstances is difficult, but not impossible. Pray that God will help you learn this skill.

Coupon Ladder

February 16, 2026 BackBlasts

AO: the-farm
Q: Einstein
PAX: Aladdin, Choir Boy, Magnum, Einstein
FNGs: None
COUNT: 4
WARMUP:
The usual

THE THANG:
Coupon Ladder. 12 reps, dropping a rep and an exercise each round.

Did Curls, Press, Tri, Lawn Mower, Sumo Squat, Merkins, BBS. Heals to Heaven, CDDs, Swings, Dead Lift, Blockee.

Ran out of time.

MARY:
Flutter and Hello Dolly

ANNOUNCEMENTS:

COT:
Failure in the short term hurts but it can be a great motivational tool yielding far better long term results.

Heavy Commit

February 16, 2026 BackBlasts

AO: shamrock
Q: Baby Boomer
PAX: Drano, Pool Boy, Stitch, Baby Boomer, Honeydew, Mermaid, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 7
WARMUP:
1. Tie fighters
2. Tempo squats jumps
3. Tempo merkins
4. Squatting Grady corns
5. Baseline warmups: high knees, Frankensteins, butt kickers, karaoke

THE THANG:
– Grab CMU head to Jesus statue
– Pick Battle Buddy AMRAP rinse repeat
– Round 1 – alternating farmer carry + wall sit Grady corns
– Round 2 – alternating farmer carry + shoulder taps
– Round 3 – alternating farmer carry + big boys
– Round 4 – cmu dead lifts + run a lap (island 1)
– Round 5 – cmu rifle hold + run a lap (island 2)
– Round 6 – cmu lawn mower + run a lap (island 3)
– Rack the CMUs

MARY:
1. Cherry pickers
2. Willie Mays Hays
3. Runners stretch
4. Shoulder stretches & Michael Phelps
5. Neck rolls

ANNOUNCEMENTS:

COT:
-What does it mean to HC?
-Dealing with disruption
-One year ago tore my Achilles
-Forced to rethink fitness
-Life will bring disruptions
-Where do you go for wisdom?
-“God is our refuge and strength, a very present help in trouble.” Psalm‬ ‭46‬:‭1‬ ‭ESV‬‬

President’s Day Q

February 16, 2026 BackBlasts

AO: asylum-am
Q: Hands
PAX: Casey Kasem (Jess), Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Hands, P3, Pac-man, Waffle House (Brady Greene), Techmo
FNGs: None
COUNT: 9
WARMUP:
SSH, Froggy Squats, parking lot line agility drills, tempo man-makers
THE THANG:
Route 132 with squats and merkins
10 minute timer at base of cardiac – alternating 10 thrusters followed by a run up to the big right turn then back down for 10 each side of curl with a side lunge and a run up cardiac. The rock P3 chose is visible from outer space.
Went for a nice run with some up-effort portions.
Pav-a-lon for 11’s with table rows and bu# touchers.
MARY:
Plank & side planks with foot raise
In & Outs
Tempo scissors
Captain Thor
ANNOUNCEMENTS:
Haw Ridge
COT:
Anger – know that the person I’m angry with is a beloved child of God made in His image. Pray that I may come to believe that and be charitable.
Ash Wednesday services at Sacred Heart Cathedral this Wednesday at 6:30, 8:05, Noon, 6 pm. All are welcome. Memento mori!