BackBlasts – Page 30 – F3 Knoxville

Motives Matter

February 11, 2026 BackBlasts

AO: juco
Q: Guardrail
PAX: Man Bun, Wanderer, Windex, Daddy Mack, Waffles
FNGs: None
COUNT: 6
WARMUP: SSH, then some slow tempo squats, Tempo merkins, Pass through to get stretched out and rain on our shoulders

THE THANG: Bernie Indian Run to CMU pile, Grabbed CMU’s for slow curls, Uphill Murder Bunnies, Heavy Squats, Overhead pressess, all Dora style with the partner running the hill while we got to 50 on each. Twice. Ran to the PUB where we did an L sit, then upon failure Slow flutters. Repeated with a hang and Dead bugs and a hang and Big boys.

MARY: Time at the wall for step ups and incline merkins and wall sits, one jump up and a race against rush back to the flag

ANNOUNCEMENTS: Escape from Haw ridge coming up in March.

COT: Philipians 2: Do nothing out of selfish ambition or vain conciet, but consider other of greater importance than you. What we do matters, so does why we do it. Our motives won’t be perfect and there will always be some selfish motivies, but check if that can’t be minimized and serve as Christ did, for others. They are more important and God will be glorified.

Weighted Card Game

February 11, 2026 BackBlasts

AO: the-farm
Q: Einstein
PAX: Lightweight, Aladdin, Bartman, Pew-pew, Choir Boy, Einstein
FNGs: None
COUNT: 6
WARMUP:
Yes

THE THANG:
Worked through a deck of cards. Depending on the suit, we did merkins, squats, pickle pounders, monkey humpers

MARY:
A cherry picker

ANNOUNCEMENTS:
Murderball at dogpound Thursday if we have the numbers

COT:
2 Timothy 4:3-4 For the time is coming when people will not endure sound teaching, but having itching ears they will accumulate for themselves teachers to suit their own passions, [4] and will turn away from listening to the truth and wander off into myths.

Protect your mind from worldly attacks in the form of entertainment.

Beach Bod Beatdown

February 10, 2026 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Drive-thru (Mikel Towe), vanilla, Wes Franks (Pony Tail), Natty, Frizzles
FNGs: None
COUNT: 6
WARMUP:
The usual
Bring Sally Up

THE THANG:
Dora’s at river landing:
50 box Jumps
75 LCRC
100 dips
125 BBS
150 Calf Raises
175 LBC
200 SSH

Partner runs stairs

(Didn’t make it past dips)

Visit Walnut Hill for sprints on way home

MARY:
Calf Raises at Fountains

ANNOUNCEMENTS:
Summer is on the way

COT:
Preach the gospel to yourself daily

Eliza’s Diarrhea Adventure

February 10, 2026 BackBlasts

AO: shamruck
Q: Drano
PAX: Eliza, slappy, Mermaid, Fabio (Joe Hamilton), FixerUpper, @Polly
FNGs: 1 @Polly
COUNT: 7
WARMUP:
No
THE THANG:
Rucking Belmont West
MARY:
No
ANNOUNCEMENTS:
Escape from Haw Ridge is March 27th :muscle:

COT:
I noticed in Israel’s (Jacob’s) life when he was ready to leave Laban he took his wives opinion into consideration. He told them his perspective and listened to theirs. In a time when male leadership was unquestioned and the standard.

Today, male leadership is still necessary, but heavily challenged by our culture. My encouragement to us is to make sure that our leadership is commanded, not demanded. Make sure we receive the role, by our humility and example, rather than take the role by force and aggression.

No No Square Verson 1.OOOH

February 10, 2026 BackBlasts

AO: dogpound
Q: Nixon
PAX: Earmuffs (Dan Studt), Lightweight, Pew-pew, Aladdin, Einstein
FNGs: None
COUNT: 6
WARMUP:

Side Straddle Hops x 10
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10

THE THANG:

Escape from San Francisco

The stadium: Complete these three sets of exercises to fight off the alien hordes.

CMU Swinges x 25
American Hammers x 20
Blockees x 10

Golden Gate Bridge Run: Run from the Alien horde over the Golden Gate Bridge thrice and complete these free exercises.

Merkins x 25
BBS x 25
SSH x 25

Chinese Fire Drill: Sprints with exercises at 4 stations

1: V-ups x 10
2: Squats x 10
3: Dimond Push-ups x 10
4: Flutter Kicks x 10

MARY: None

ANNOUNCEMENTS: See Slack

COT: Check in on your lonely friends for Valentine’s Day or Singles Awareness Day (SAD), let them know they are not alone and that they are loved. Also, they could find a special friend at F3 instead of some soulless dating app, a platonic friend, no Homo, maybe one that has an attractive sister or single aunt.