BackBlasts – Page 5 – F3 Knoxville

Spring Break Soiree

March 9, 2026 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Mermaid, Honeydew, Stitch, Anchorman, Frickin Zamboni
FNGs: None
COUNT: 5
WARMUP:
SSH
Cherry Pickers
Arm Stretching
Willie Mays Hayes
Quad Stretching
THE THANG:
Station 1 – Cinderblock Strength Circuit
3 Rounds
20 reps each exercise
1 lap after each round
Exercises (20 reps each):
– Thrusters only 10 each rd
– Bench Press
– Curls
– Overhead Press
– Deadlift
Complete all five movements (100 reps total), then run one lap. Repeat for three total rounds.
Station 2 – Leg Grinder
3 Rounds
Modified lap after each round
Each round:
– 60-second Wall Sit
– 20 Walking Lunges (10 each leg)
– 20 Elevated Heel Squats
– 20 Split Squats (10 Each leg)
Modified Lap (quad burner lap):
– 20 Low Partial Squats (stay in the bottom half, do not fully extend)
– Duck Walk Backward while staying low (set distance or across parking lot)
– 20 Low Partial Squats
– Duck Walk Forward back to the station
Stay low the entire time. No standing tall between movements.
Repeat full sequence for three total rounds.
Station 3 – Dips & Merkins 11’s
– 10 Dips / 1 Merkin
– 9 Dips / 2 Merkins
– 8 Dips / 3 Merkins
– 7 Dips / 4 Merkins
– 6 Dips / 5 Merkins
– 5 Dips / 6 Merkins
– 4 Dips / 7 Merkins
– 3 Dips / 8 Merkins
– 2 Dips / 9 Merkins
– 1 Dip / 10 Merkins
Complete all rounds down the ladder.
MARY:
Tempo LBCS
Jane Fondas 3 variations both sides until time expires
ANNOUNCEMENTS:

COT:

The Jester
f3nation.com/jester

Stairs and CMUs

March 9, 2026 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: Recoil (Blake Conley), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 3
WARMUP:
SSH
Windmills
Squat and Reach
Tie Fighters
Shoulders Taps
OH Claps
Raise the Roof
Michael Phelps
Tempo Merkins
Mountain Climbers

THE THANG:
Stairs and CMUs
Slowsey, carrying CMUs to our favorite parking lot at FCUMC, Friday Morning Lights!
At FML we did some CMU exercises. 45 seconds of work with a 10 second break.
1. Blockees
2. Curls
3. Decline Merkins
4. F. Kicks while pressing CMU
5. Lunges
6. Swings

We got in 3 rounds before running out of time, and between the rounds we climbed up and down a set of stairs 5 times. So, we did the stairs twice. We used the dad joke button several times and listened to some tunes. Also! my playlist included Tubthumper (burpee song) and Bring Sally Up (Merkins). If one of these songs came on we would pause the workout and burpee or Merkin or both if we got lucky. Unfortunately, neither song popped up during the workout :disappointed: .

MARY:
Nope, ran out of time.

ANNOUNCEMENTS:
– Haw Ridge 3-27-2026
– Slack is migrating to F3 Nation Slack, which apparently is what Clinch Valley has now. So check that out. The change happens this month or next month, I think.
– Quacken vs. Brickyard ultimate football next month
– Some kind of Go Ruck event soon, check the main channel and announcements channel. Lizzy will know.

COT:
Psalm 23 – a soothing balm for your soul. You have a loving God who will shepherd your soul. He will lead your spirit to cool refreshing waters and lush pastures. Trust in him.

[the-pulpit] A tour of Stoneridge

March 9, 2026 BackBlasts

AO: the-pulpit
Q: Ike
PAX: Jim Norris, Smoked Pickle
FNGs: None
COUNT: 3
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Passing the Flag

March 9, 2026 BackBlasts

AO: juco
Q: Mailbox
PAX: Data, Waffles, Starlink, Trash Panda (JUCO), Bowser, Butterknife, Ike, KickFlip, Love Shaq, Lt. Dan, Stitch, Mailbox, Daddy Mack, Fetch, Windex, Erector, Wanderer, Booster, Waxjob, Mermaid, Guardrail, slappy, Stripped, Raptor
FNGs: None
COUNT: 24
WARMUP: SSH, Failure to Launch, Tempo Merkins, Mountain Climbers, Moroccan Night Clubs, Grady Corns

THE THANG:

Mosey to big lot for Route 66 – stopping at each light pole for Merkins. Set Guiness World Record for most monkey humpers performed in unison on a concrete median. Headed to motherland for trip up Jucomanjaro. Stopped for some core work at Hard Knox. Short sprints up JUCO, not trespassing, stoping to catch break and put in a little more work. Mosey back down to guardrail for dips, derkins and split squats. Finish at the flag with ring of fire.

MARY: ring of Fire

ANNOUNCEMENTS: Get signed up for escape from Haw Ridge and fill the Q calendar.

COT: Thank you for allowing me to serve this AO. It is a special group of men. Windex will do good things!!!

Paul’s prayer to the Colossians seemed fitting for this group as well.

‭‭Colossians‬ ‭1‬:‭10‬-‭12‬ ‭NIV‬‬
“so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God, being strengthened with all power according to his glorious might so that you may have great endurance and patience, and giving joyful thanks to the Father, who has qualified you to share in the inheritance of his holy people in the kingdom of light.”

Four Corners

March 9, 2026 BackBlasts

AO: the-farm
Q: Einstein , Magnum
PAX: Einstein, Magnum
FNGs: None
COUNT: 2
WARMUP:
Yes
THE THANG:
Four corners
10, 20, 30, 40 reps
Merkins, squats. BBS
CDDs, skaters. LBCs
Shoulder Taps, twinkle toes, flutter kicks

MARY:
Toe touch

ANNOUNCEMENTS:
Haw Ridge

COT:
“If you have really high ambitions, you achieve great things even if you fail. If you have low ambitions, you achieve nothing even if you succeed.” Nicholai Tangen