BackBlasts – Page 40 – F3 Knoxville

Very Cold

February 2, 2026 BackBlasts

AO: shamrock
Q: Squatter
PAX: Stitch, Anchorman, Mermaid, Pool Boy, Honeydew, Squatter
FNGs: None
COUNT: 6
Warm up PARKING LOT
Side straddle hops
Grady corns
Little baby circles
Moroccan night clubs
Cherry pickers

THE THANG:
Arms CMU AREA
4 exercises of 20
Over head press
Tricep
Curls
Lawn mowers
Legs
Calf Raises
Single leg sweep Left
Single leg sweep right leg
Squat
Hold squat
Single leg stationary lunge left
Single leg stationary lunge right
Pelvic thrusts (pickle pointers) single leg
Pickle pointer single leg.
Jump squat
Single leg dead lift left
Single leg dead lift right
Split squat left
Split squat right
Wall sit
Dora
100 merkins
150 dips
200 LBC

Slowzi to parking lot squatting at each shamrock

ANNOUNCEMENTS:

COT:
John 15:1-5. Abiding in Jesus

[crossroads-vls] F4 LDP and F5 Preparedness

February 1, 2026 BackBlasts

AO: crossroads-vls
Q: Otis
PAX: Spellcheck, Floppy Disc, Otis
FNGs: None
COUNT: 3
WARMUP: Opening prayer, order food and coffee(water for Floppy)
THE THANG: Leadership Development Process
Statement: The process employed by a group to develop new leaders.

Socratic:
*Is a Leader born or made?
*Are there common elements to leadership development?
*Should the leadership development process be controlled from the top of an Organization?
Spur:
*Great Leaders develop new Leaders
*The LDP has 4 steps: Schooling, Apprenticeship, Opportunity and Failure
*The LDP depends upon decentralized execution to central purpose

We spent some time discussing “Is a leader born or made”. General consensus was that they are made, although certain people are born with favorable qualities that give them a good head start.

The 4 common components of an LDP; Schooling, Apprenticeship, Opportunity and Failure are not necessarily a staged process. These can happen simultaneously and often should. The kicker mainly being the intentionality of the Leader to plan and construct this process.

Floppy Disc helped us understand the last Spur, pointing out that many good organizations have decentralized execution to a central purpose. There may be a leader at the top but most have many other leaders executing the mission in the best way for their team.

MARY: Discuss making positive habits from our monthly focus of the Get Right Qpoints. Finishing up the Daily Red Pill and hopefully it provided the habit to focus on the good, right thing daily. Prayer
ANNOUNCEMENTS:
COT: the whole thing

Let It Be

January 30, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Smithers, Snowbird, Bookman
FNGs: None
COUNT: 3
WARMUP: SSHs, Cherry Pickers, moseying to the smokehouse

THE THANG:

With CMUs where applicable

7 exercises
7 reps each
7 rounds

(7/7)
Thrusters
Deadlifts
Swings
WW3 sit ups
Curls
Merkins
American Hammers

(3/7)
Lunges (7 each leg)
Chest presses
Bent over rows
Calf Raises
Rifle Carry High Knee Marches
Light Rails
Burpees

MARY: no time

ANNOUNCEMENTS: convergence tomorrow

COT: Let It Be even though we listened to Abbey Road

Fun on the hills, even without snow!

January 30, 2026 BackBlasts

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Tropicana, Casey Kasem (Jess), Gibbler, Cinco (Scott McGuire), Matlock (Bill Maddox), Cat Gut (Mike Davis)
FNGs: None
COUNT: 6
WARMUP:
SSH x 25, arm circles in lunge, tempo merkins, plank jacks, tempo squats
THE THANG:
Bernie up baby Everest and do 5 up/downs. Mosey to benches on Cardiac and do 50 dips. Mosey to skunk hill and do 10 drydocks at each turn. 3 trips up skunk hill doing 10 monkey humpers on bottom and 10 hand release merkins on top. Bernie to first turn on Cardiac and do 10 squats. Run up to benches and do 50 dips. Mosey toward Everest and do 3 merkins and 3 big boy sit-ups at every other light pole. At Everest grab a partner. One runs while partner does exercise. Doras 150 merkins, 150 squats, 100 big boys. Run up Everest and when the spirit leads stop and do 15 big boys facing up hill. Mosey back to AO.
MARY:

ANNOUNCEMENTS:

COT: Reading a book called “ The Promise of Heaven” by Dr. David Jeremiah. If you are a follower of Jesus and He is Lord of your life you are an adopted child of God and you will spend eternity with Him. We will have a new body and live on a new earth. Lots of detail about our eternal home in the Bible, especially Revelation. 21 and 22. It is gonna be great! Don’t miss out and don’t let your friends miss out. Tell others the good news.

11 for 11s

January 30, 2026 BackBlasts

AO: juco
Q: Erector
PAX: Butterknife, Fetch, Daddy Mack, Guardrail, Ike, Mailbox, Windex, Bowser, Starlink, Love Shaq, Erector
FNGs: None
COUNT: 11
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 Harry Rockettes
THE THANG:
Mosey to Sophomore hill for 11s: burpees at the bottom, Bernie Sanders up the hill, heels to Heaven at the top.
Mosey to the coupon pile. Perform 20 thrusters and 20 tricep extensions. Mosey to the courtyard for 20 merkins and a step ups, run a lap. Then, do derkins and pickle pointers (single leg). Mosey to the flag.
MARY:
No time
ANNOUNCEMENTS:
Convergence tomorrow pending weather.
COT:
So, YHC usually has a typed word to share. Otherwise, I can have trouble forming my thoughts. I had planned to give a selected topic last night, but late in the night, I changed my mind. I shared a topic I have been reading about in a book called “Point Man”. Today, I shared some thoughts on avoiding adultery. I know…big topic. How can we avoid it? Don’t even get close to heading in that direction. Don’t take any risks. Avoid any type of alone time with someone of the opposite sex that isn’t your spouse. Don’t make the excuses that “she gets me and my wife doesn’t”. The fact is that you have something most likely that you need to work on to better your relationship. Also, don’t be naive to think “that will never happen to me”. As Proverbs 16:18 states, “pride goes before destruction”. We can all stand to make improvements in our relationship with our wife. Let’s strive for a relationship that Christ sets for us.
Ephesians 5:25 NASB1995
[25] “Husbands, love your wives, just as Christ also loved the church and gave Himself up for her,”