BackBlasts – Page 37 – F3 Knoxville

[juco-rush] Hill Play

February 4, 2026 BackBlasts

AO: juco-rush
Q: Butterknife
PAX: Data, Zippy, Trash Panda (JUCO), Erector, Tooth Fairy, Butterknife
FNGs: None
COUNT: 6
WARMUP: 1.5 mile warm up

THE THANG:
Fartlek style hill repeats: workout 30/60/90 seconds on with equal time recovery.

Cooldown back to campus with one green light sprint.

MARY:

ANNOUNCEMENTS:

COT:

AO: shamrock
Q: Dumpster Dive
PAX: Anchorman, Drano, Eliza, Free Fall, slappy, Lizzy, Mermaid, Polly, Pool Boy, Squatter
FNGs: None
COUNT: 11
WARMUP:
SSH
Cherry :cherries: pickers
Tempo squats
Baby arm circles
Inch worms
Stretch the legs
Arm stretches

THE THANG:
Grab CMU – everything in cadence
Curl to overhead press
Seesaw lunges
CMU around the world
Single leg rows
CMU flutter kicks
Goblet squats
Triceps extension

Run a lap or work up to sprints
MARY:
N/A
ANNOUNCEMENTS:

COT:
I’m reading Matthew. I’m trying to be patient with people. I might need to find a new church. I love you guys – not in a gay way though. Although there’s nothing wrong with that if you’re into that sort of thing. Free Fall says he’s gonna try trans men to see if dating a guy with girl parts is better than dating a girl with girl parts. So we pray for his journey. It’s not totally gay, just sorta gay.

Gentlemen, start…your…engines 🏎️

February 4, 2026 BackBlasts

AO: thequacken
Q: Mountain Ice
PAX: Frizzles, DoorKicker (Jud), Shotgun, Recoil (Blake Conley)
FNGs: None
COUNT: 5
WARMUP:
The usual stuff

THE THANG:
4 PAX complete 4 exercises while the 5th PAX completes a heavy farmer’s carry loop around the parking lot. After loop, everyone runs to the Grieving sign and back to start anew.

Exercises were 2 jumps ropes, kettlebell figure 8s, and sandbag curls.

MARY:
Standing bro-ga since the parking lot was pretty wet.

ANNOUNCEMENTS:
– Escape from Haw Ridge! Mar. 27
– Goruck light/basic April 24th weekend
– Potential rumblings of an AO v AO competition

COT:
She had blue skin, And so did he. He kept it hid And so did she. They searched for blue Their whole life through, Then passed right by- And never knew.

-Shel Silverstein

Don’t be afraid to be yourself. Embrace the weirdness and make weird friends. Don’t try to fit into a box for other people.

Just another leg day with CMU

February 4, 2026 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Aquafina, Suds, Cinco (Scott McGuire), Matlock (Bill Maddox), P3, Casey Kasem (Jess), Dain Bramage
FNGs: None
COUNT: 8
WARMUP:
SSH, TN rocking chair, cherry pickers, bbq Squats, Rocky’s, Bernie’s, Karaoke, Abe’s.

THE THANG:
Leg day. Tabata style
Lots of single leg thrown in.

MARY: no time

ANNOUNCEMENTS:
Not announcing that March thing unless Snitch (Cory Beilharz ) is in attendance.

COT: Change
The serenity prayer.

CROWNED HEADS OF THROW-UP 🏰

February 3, 2026 BackBlasts

AO: asylum-am
Q: Casey Kasem (Jess)
PAX: Hands, Matlock (Bill Maddox), P3, Snitch (Cory Beilharz ), Suds, Tropicana
FNGs: None
COUNT: 7
WARMUP:
crab cult
lil stretchies
tempo mirks

THE THANG:
:crown: FIVE CROWNS :crown:
suit = exercise / number = reps
Legs, arms, burpees, crunches, squats
Jokers make us run :man-running:

:calendar: ANNOUNCEMENTS:

Haw Ridge!

Casey’s gotta DJ radio slot Fri 6 Feb @ noon (5p GMT) if you fancy tuning in online: siblingcreative.works

:bomb: BOMB:
Shared a bit of my story! desires of the spirit are at odds with the desires of the flesh on purpose & by design, so we have to choose! (spoiler: choose jesus)

Galatians 5.17
“For the flesh lusteth against the Spirit, and the Spirit against the flesh: and these are contrary the one to the other: so that ye cannot do the things that ye would.”

Author: BackBlasts

[juco-rush] Hill Play

Ain’t no title to this

Gentlemen, start…your…engines 🏎️

Just another leg day with CMU

CROWNED HEADS OF THROW-UP 🏰