BackBlasts – Page 26 – F3 Knoxville

[the-pulpit] Knees Over Toes

February 16, 2026 BackBlasts

AO: the-pulpit
Q: Voodoo
PAX: Betty, Sawdust, Jim Norris, Smoked Pickle, Ike, Leland Robbins (Geiger)
FNGs: None
COUNT: 7
WARMUP:
Mosey to top of new hill for stretching

THE THANG:

MS/ES awning (3 Rounds)
– Tibialis (back against wall, heel on ground)
– Copenhagen plank 15 sec hold
– Split squat on bench

Chuck’s Hill (3 rounds)
– Backward walk to speed bump
– 10 T merkins
– Jog to speed bump
– 10 T merks
– Backward walk to gravel lot gate
– Mosey back down hill

Practice Turf (3 rounds)
– Poliquin step down (10 each leg)
– Lap around

MARY:
A few rounds under the US entrance

COT:
A word from AI: Longevity is built one rep at a time. Move well now so you can move always.

[halls-otb] RUCK around and find out.

February 16, 2026 BackBlasts

AO: halls-otb
Q: Spellcheck
PAX: Otis, Spellcheck
FNGs: None
COUNT: 2
WARMUP: no probably should have.

THE THANG:
RUCKED around and found out.

MARY: nope

ANNOUNCEMENTS:
Escape from Haw Ridge

COT:
The Trinity in real time…

The Father…
“The Lord has made the heavens his throne; from there he rules over everything.”
‭‭Psalms‬ ‭103‬:‭19‬ ‭NLT‬‬
“But Lord, you remain the same forever! Your throne continues from generation to generation.”
‭‭Lamentations‬ ‭5‬:‭19‬ ‭NLT
‬‬
The Spirit…
John the Baptist
“for he will be great in the eyes of the Lord. He must never touch wine or other alcoholic drinks. He will be filled with the Holy Spirit, even before his birth.”
‭‭Luke‬ ‭1‬:‭15‬ ‭NLT‬‬

The Son…
“At the sound of Mary’s greeting, Elizabeth’s child leaped within her,
and
Elizabeth was filled with the Holy Spirit. Elizabeth gave a glad cry and exclaimed to Mary, “God has blessed you above all women, and your child is blessed. Why am I so honored, that the mother of my Lord should visit me? When I heard your greeting, the baby in my womb jumped for joy. You are blessed because you believed that the Lord would do what he said.””
‭‭Luke‬ ‭1‬:‭41‬-‭45‬ ‭NLT‬‬

“Then he asked them, “But who do you say I am?” Simon Peter answered, “You are the Messiah, the Son of the living God.” Jesus replied, “You are blessed, Simon son of John, because my Father in heaven has revealed this to you. You did not learn this from any human being.”
‭‭Matthew‬ ‭16‬:‭15‬-‭17‬ ‭NLT‬

“Creed“ by Rich Mullins ‬
“I believe what I believe is what makes me what I am
I did not make it, no it is making me
It is the very truth of God and not the invention of any man”

Ruck around the park

February 16, 2026 BackBlasts

AO: asylum-am
Q: Gibbler
PAX: F3 Pluto ( Hugh Nystrom), Tropicana, Bunny, Gibbler, bluebird
FNGs: None
COUNT: 5
WARMUP: none. And no dogs to hitch up

THE THANG: ruck. Just ruck.

MARY: she didn’t make an appearance.

ANNOUNCEMENTS: haw ridge

COT: see Hands Q for the word of the day.

[vls-crossroads] RUCK around and find out

February 16, 2026 BackBlasts

AO: vls-crossroads
Q: Spellcheck
PAX: Spellcheck, Otis
FNGs: None
COUNT: 2
RUCKED around and found out.

WARMUP: no probably should have.

MARY: nope

ANNOUNCEMENTS:
Escape from Haw Ridge

COT:
The Trinity in real time…

“Creed“ by Rich Mullins ‬
“I believe what I believe is what makes me what I am
I did not make it, no it is making me
It is the very truth of God and not the invention of any man”

Slide. Burpee. Repeat. Reverse.

February 16, 2026 BackBlasts

AO: juco
Q: Windex
PAX: Guardrail, Windex, Starlink, Love Shaq, Fetch, Wanderer, Bowser, Dart Gun, Butterknife, Lt. Dan
FNGs: None
COUNT: 10
WARMUP:
Tennessee Rocking Chair, Tempo Squats, SSH, Windmills, Cherry Pickers

THE THANG:
Mosey to the CMU pile. Throw the frisbee. Slide, 5 burpees, slide, 5 burpees…repeat a total of 9x. 2 burpees all together to make 47. Reverse slide – no burpees.
Mosey towards the flag. Bear crawl through the overhang.

MARY:
Not toyesterday.

ANNOUNCEMENTS:
EFHR

COT:
Worship Beyond the Music

John 4:24
“God is spirit, and those who worship Him must worship in spirit and truth.”

Worship music is powerful. A melody can move our emotions, lyrics can center our hearts, and a chorus can unite a room full of people. But worship was never meant to stop when the music ends.

In Scripture, worship isn’t defined by instruments, volumes. Uh, or style — it’s defined by posture. Worship happens when our hearts align with God’s truth. The songs we sing on Sunday are meant to train our hearts for how we live on Monday.

Worship music reminds us who God is:
– When we sing about His faithfulness, we remember to trust Him.
– When we sing about His grace, we learn to extend grace.
– When we sing about surrender, we practice letting go of control.

The goal of worship music isn’t performance — it’s transformation. The song is simply the doorway; a life surrendered to God is the real worship.
So today, let your worship continue:
– in your work,
– in your conversations,
– in your perseverance,
– in how you love others.

Because the truest worship isn’t just sung — it’s lived.