BackBlasts – Page 42 – F3 Knoxville

NFL Trivia

January 28, 2026 BackBlasts

AO: shamrock
Q: Drano
PAX: Stitch, slappy, Lizzy, Anchorman, Pool Boy, Honeydew, Mermaid, @Polly
FNGs: None
COUNT: 9
WARMUP:
– SSH (15) IC
– Baby arm circles (15) IC
– Imperial Walkers (15) IC

THE THANG:
Mosey around the AO between exercises.
Stopping to answer NFL trivia and draw a card from the deck. Each card and suit corresponds to exercise and rep count.

❤️ – 10
:clubs: – 15
♠️ – 20
♦️ – 25

2 – Merkins
3 – Bobby Hurley
4 – Mtn. Climbers
5 – Squats
6 – Lunges
7 – Carolina Dry Docks
8 – Plank (60 seconds)
9 – Big Boys
10 – SSH
J – Flutters (2 count)
Q – Iron Mikes
K – Shoulder Taps (2 count)
A – Dips
Joker – 2 minute wall sit

MARY:
Slowsy back to flag

ANNOUNCEMENTS:
Convergence on Saturday morning, Jan. 31st.
6:00am – PreRuck
7:00am – Beatdown
8:00am – coffee at C-f-A
Mermaid is handing off the Nant’an roll, so be there if you can to show some love!

COT:
Today’s reminder was that our workouts do not have to be complex or overly thought out. Sometimes we just need men to step up and lead. Our mission in F3 is to invigorate male community leadership. So, the encouragement is to grab a Q and begin leading. If it’s your first time, we’d love to help you learn! If you haven’t done one in a while, we’d love to have you lead. And if you do them regularly, thank you! Keep it going! :muscle:

Grab a Q in February!

Circuit Circuit Circuit

January 28, 2026 BackBlasts

AO: asylum-am
Q: Gibbler
PAX: Cat Gut (Mike Davis), Cosmo 2, Matlock (Bill Maddox), Tropicana, Gibbler, @Suds, @Gilligan
FNGs: None
COUNT: 7
WARMUP: Rocky Balboa and karaoke and Bernie and super Mario. Matlock (Bill Maddox) said “hips don’t lie.”

THE THANG: 4 rounds and counting down by 5’s from 20 near the pavilion of decline merkins and pistol squats and calf raises and table rows. Mosey to cloud for 4 rounds of dips “when I dip you dip we dip” step ups incline merkins and crunchy frogs. Mosey to chapel for merkins skaters and flutter kicks. Finish on the cloud with Mary

MARY:

ANNOUNCEMENTS: starfish convergence

COT: every moment holy “waking” liturgy

Heavy day with bad music choices

January 28, 2026 BackBlasts

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Mouthwash, Headgear, Bookman, Snowbird
FNGs: None
COUNT: 5
WARMUP: lead by the Pax cause the Q was late

THE THANG: Mosey to the Smoke House and grab a SMU

“Start the music. And we do 100,200,300 of work as one member of the pax farmer carries his SMU around a pre-defined route. “Curls
Bent over rows
Hillbilly walkers

Move to another spot same routine
OH Press
chest press
Squats

ran out of time
MARY: no time

ANNOUNCEMENTS: Star fish THIS WEEKEND Be there. No sign up sheet needed because we’re men.

COT:
Psalm 23

Let the frisbee show the way…

January 28, 2026 BackBlasts

AO: juco
Q: Windex
PAX: Love Shaq, Guardrail, Bowser, Mailbox, Starlink, Waffles, Wanderer, Windex
FNGs: None
COUNT: 8
WARMUP:
All while passing the frisbee.
SSH, Tempo Squats, Tennessee Rocking Chair, Cherry Pickers

THE THANG:
Mosey to there. Each throws the frisbee, mode of transport changes to the frisbee. (Bear crawl, lunge walk, broad jump, sprint, duck walk) You call it core exercise at the frisbee. Continue until all have thrown.
Try to throw the corners a few times near sophomore hill. Mosey to the CMU pile.
25 curls, 25 rows, 25 heavy squats. Run the road passing the frisbee. Drop = Burpee. Repeat curls, rows, squats. Head towards the flag with the frisbee deciding the route. 1 burpee when we get to the frisbee. Continue through the quad.

MARY:
Who needs her

ANNOUNCEMENTS:
Convergence on Saturday. EFHR

COT:
PURPOSE – My word for the year.

The reason for which something is done or created or for which something exists.

‭‭Proverbs‬ ‭19‬:‭21‬
“Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”

Without purpose, you’re just busy.

Purpose isn’t found by accident—it’s revealed through obedience.
We often think purpose has to be some big, extravagant goal or mission, but Scripture reminds us that purpose is lived out in daily faithfulness.
Every early alarm, every rep, every run beside another is training us for more than fitness. It builds discipline, humility, and consistency—traits God uses to shape men who lead well at home, at work, and in their communities.
Purpose isn’t always about where you’re going.
It’s about who you’re becoming along the way.
So don’t underestimate today’s effort. Be faithful where your feet are planted. God will handle the rest.

“Whatever you do, do it with all your heart.” — Colossians 3:23
Even simple things, done with effort and intention, can build something bigger.

[the-pulpit] Pushing Pipe

January 28, 2026 BackBlasts

AO: the-pulpit
Q: Voodoo
PAX: Kevin (Miss Piggie), Betty, Ike, Leland Robbins (Geiger), Rougarou, Jim Norris, Smoked Pickle, Snitch (Cory Beilharz )
FNGs: None
COUNT: 9
WARMUP:
Quick mosey around the parking lot dodging ice

THE THANG:
At the football field. Divided into two groups stationed on either sideline. Worked through two round of exercises on both sidelines. Mode of transportation between sidelines was pushing a piece of corrugated pipe across

Rd 1
– alternating merkins
– Snow angels
– Pulse lunges
– LBCs

Rd 2
– Catalina wine mixers
– Heel touches
– Weighted swings
– LBCs

Two rounds of team relays pushing the pipe the full length of the field.

COT:
Discussed importance of groups and introduced concept of Shieldlocks. More info to follow.