BackBlasts – Page 35 – F3 Knoxville

SEAHAWKS!

February 6, 2026 BackBlasts

AO: shamrock
Q: Stitch
PAX: slappy, Crawlspace, MacGruber, Squatter, Mermaid, Drano, Anchorman, Eliza, Polly, Honeydew
FNGs: None
COUNT: 11
WARMUP:
Run in place
Butt Kickers
High Knees
Jump Rope
Grady Corns
Hallelujahs
Michael Phelps
Hairy Rockettes
SSH

THE THANG:
Mosey to the Football Field for one lap (Fellowship Mosey) around the track
2nd lap with 5 Burpees at each turn on the track (4)
3rd lap with 10 Merkins at each turn (4)
4th lap with 15 Squats at each turn (4)
5th Lap with 20 (2CT) Freddy’s at each turn (4)

Ultimate football at the Baseball field parking lot until time

Seahawks beat Patriots 5-4

COT:
Continuing with the theme of reflecting what you believe. There should be a direct correlation between your Faith and what you Practice / What you believe vs how you behave.

In the short book of Titus, Paul is teaching his coworker about ministry leadership but I think these words can also apply to us today, as it relates to being a follower of Jesus or even a member of F3. Both groups are called to be different from the world around us.

“For an overseer, as God’s steward, must be above reproach. He must not be arrogant or quick-tempered or a drunkard or violent or greedy for gain, but hospitable, a lover of good, self-controlled, upright, holy, and disciplined.”
‭‭Titus‬ ‭1‬:‭7‬-‭8‬ ‭ESV‬‬

He then goes on to talk about teaching sound doctrine, which for us is also the mark of a good leader. Truth grounded in something bigger than us. And, as only truth can be, grounded in God’s word…

“Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity, and sound speech that cannot be condemned, so that an opponent may be put to shame, having nothing evil to say about us.”
‭‭Titus‬ ‭2‬:‭7‬-‭8‬ ‭ESV‬

As you leave here today, be mindful, curious, thoughtful, compassionate, forgiving. Be a blessing and not a headache today.

The usual

February 6, 2026 BackBlasts

AO: the-farm
Q: Bartman
PAX: Einstein, Lightweight, Aladdin, Choir Boy
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

Ultimate frisbee

MARY:

ANNOUNCEMENTS:

COT:

For am I now seeking the approval of man, or of God? Or am I trying to please man? If I were still trying to please man, I would not be a servant of Christ.
—Galatians‬ ‭1‬:‭10‬

Cardio Kings

February 5, 2026 BackBlasts

AO: bigball
Q: vanilla
PAX: Passport (Ryan Matthews), G-6 (Rick Kuhlman), Swanson, Postman (Scott Colby), Wes Franks (Pony Tail), vanilla
FNGs: None
COUNT: 6
WARMUP: 10 Tempo Squat, 10 Baby Arm Circles (and Backerds), 10 Tempo Lunges, 10 Hillbillies, 10 Jane Fonda L/R, 10 SSH

THE THANG:
PAX complete a round of exercises and run to other side of the track for a separate set. Each time one set is completed, the top exercise will be removed. Run back and forth until the bottom exercises remain.
Station 1:
30 LBC
25 Big Boy Sit-ups
20 Pickle Pounders
15 Flutter-kicks (2 count)
10 Up-Downs
Station 2:
30 Lunges
25 Jump Squats
20 Merkins
15 Mountain Climbers (2 count)
10 Inch Worms

MARY: hollow hold 30 sec

ANNOUNCEMENTS: Van Pelt Family, “T” friend of Passport (Ryan Matthews) dealing with mental health, G-6 (Rick Kuhlman) fellows jobs

COT: “Blessed are the peacemakers,
for they will be called children of God.”
Matt 5:9

A little over a week ago, the night before MLK Day, I heard the historian Heather Cox Richardson say that so many people feel we are short on heroism these days. She mentioned that the night before the Reverend Doctor Martin Luther King Jr. was assassinated by a white supremacist, he gave a famous speech in support of sanitation workers in Memphis, Tennessee.
After his friend Ralph Abernathy introduced him to the crowd, King said: “As I listened to Ralph Abernathy and his eloquent and generous introduction and then thought about myself, I wondered who he was talking about.”
Dr. King went on to tell the audience that if God had let him choose any era in which to live, he would have chosen the one in which he had landed.
“Now, that’s a strange statement to make,” he said, “because the world is all messed up. The nation is sick. Trouble is in the land; confusion all around…. But I know, somehow, that only when it is dark enough, can you see the stars.”

Choose your adventure #2

February 5, 2026 BackBlasts

AO: asylum-pm
Q: Lizzy
PAX: Brick, Bacon (Ben), Pusher, Kung Blue, Franzia, FixerUpper, Pele (Jon Lindberg), Lilydipper, Drum Major, Serpentine (Jason Pierce), MD Hammer
FNGs: None
COUNT: 12
WARMUP:
While warming up gave the guys options of two workouts. 1- is approximately 3 miles of running called the sea biscuit, 2 – right at 2 miles but would be harder. I warned the guys option 2 would be challenging ahead

THE THANG:
Mosey to hill on the backside of the park to the hill. Round 1 up hill was 6 suicides to the each light and bottom of the hill. Round 2 – suicides again with increasing burpees up to 6. Round 3 suicides with merkins increasing to 6.

Bear crawl to next benches.

Did some ab work here.

Then burpee broad jump to the end of the path.

MARY:
We don’t know her
ANNOUNCEMENTS:
Escape from Haw Ridge

COT:
At the beginning I gave you a choice and as a group we chose what we thought was the easiest workout. As a group we declined to do a sea biscuit workout because it’s a daunting task. A lot of times we do this in our daily lives. We choose the shorter or easier path when we have the option. But many times we end up with more work or a harder experience. Don’t always choose what the easiest path is. Lots of prayers but the important one was Pele and Lily are now in a civil union and will be traveling to West Virginia to celebrate. We’ll celebrate them as a couple when they come back.

Icy day at the Pound

February 5, 2026 BackBlasts

AO: dogpound
Q: Mayberry
PAX: Snitch (Cory Beilharz ), Aladdin, Lightweight, Einstein, Nixon, Pew-pew, Mayberry
FNGs: None
COUNT: 7
WARMUP: :white_check_mark:

THE THANG::white_check_mark:

MARY::negative_squared_cross_mark:

ANNOUNCEMENTS::white_check_mark:

COT::white_check_mark: