BackBlasts – Page 9 – F3 Knoxville

EMOMEVENTHOUGHMADOFFDIDNTRUCK

March 4, 2026 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Madoff, Stripped, Smithers, Snowbird, Bookman, Blindside, Cheney, Mouthwash
FNGs: None
COUNT: 8
WARMUP: SSH, TN Rocking Charis, Cherry Pickers

THE THANG:
3 – 7 minute EMOM Rounds
1st Round – w/CMU
1. Lunges: 10 reps
2. Calf Raises: 10 reps
3. Squats: 15 reps
2nd Round
1. Dips: 10 reps
2. Dry Docks: 10 reps
3. Merkins: 15 reps
3rd Round
1. LBCs: 15 reps
2. Freddy Mercury’s: 15 reps
3. Gas Pumpers: 15 reps

MARY:
5 Burpees
Australian Snow Angels
Broga
90 second Plank

ANNOUNCEMENTS:
Flag Handoff at Juco, Haw Ridge…

Rumor of a Slack App that might let us use the Q-Signup

COT:
Focus on what’s in your control

The Island

March 4, 2026 BackBlasts

AO: the-farm
Q: Aladdin
PAX: Magnum, Choir Boy, Lightweight, Pew-pew, @SpellCheck
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

Ruck with sand bag to and from Stops. Pass off when tired.
Stop 1:
25 merkins
25 squats
25 shoulder taps
X2

Stop 2:
Hold plank while pax rotates 60lb sand bag doing 10 curl presses. 3 rounds

Stop 3:
5 Burpees
25 dips
25 big boys
25 v ups

MARY: no

ANNOUNCEMENTS: new area name suggestions. West Knox Fury

COT: there are two paths. Choose the path of wisdom.

Mario Kart F3 Style

March 4, 2026 BackBlasts

AO: juco
Q: Starlink
PAX: Windex, Bowser, Daddy Mack, Wanderer, Mailbox, Man Bun
FNGs: None
COUNT: 7
WARMUP:

10 (4) count SSH
10 (4) count LBAC Forward
10 (4) count LBAC Backwards
10 Hello Dollies
5 Cherry pickers

THE THANG:

Mosey behind Dickeys
15 merkhans
15 bbs
20 overhead press with rocks
20 curls with rocks
15 flutter kicks (4 count)
15 guardrail dips
RUN 1 LAP AROUND BUILDING
Repeat and add 1 lap every time 4 rounds and a total of 10 laps
When you cross the starting line pick up a power up and ENJOY mix the power up back so others can ENJOY.
Power Ups:
5 BURPEES
30 SEC WALL SIT
30 SEC PLANK
WALKING LUNGES SHORT SIDES
SPRINT LONG SIDES
PICK A BUDDY PICK A PAIN
Mosey Back to flag

MARY:

Ring of Fire merkhans X5

ANNOUNCEMENTS:

Hawridge

COT: RUSH

Conveyor Belt Beatdown

March 4, 2026 BackBlasts

AO: thequacken
Q: DoorKicker (Jud)
PAX: Z-Pack, FixerUpper, Shotgun, Imodium, Lift Kit, Frizzles
FNGs: None
COUNT: 7
WARMUP: SSH, OHC, Tempo Squats,

THE THANG: 8 stations, 1 minute each station, quick run the the CR sign to get back to the beginning of the conveyor belt.

1. Merkins
2. Overhead press
3. V-ups
4. Curls
5. Squat Jumps
6. Tricep extension
7. LBCs
8. Tom Hardy’s

MARY: stretching

ANNOUNCEMENTS: Haw Ridge March 27, :the-quacken: v :bricks: Ultimate Football Bout on 18 April

COT: “For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope.”
‭‭Jeremiah‬ ‭29‬:‭11‬ ‭NLT‬‬

[juco-rush] Resist the temptation

March 4, 2026 BackBlasts

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Natty, Data, Tooth Fairy, Butterknife, Guardrail, Lt. Dan, Trash Panda (JUCO), Erector
FNGs: None
COUNT: 8
WARMUP: mosey around campus

THE THANG:
Hill sprints around campus

ANNOUNCEMENTS: flag handoff at juco Friday.

COT:
Talked about stopping problems before they escalate and related it to the airplane crash of Greg Biffle

“Let no one say when he is tempted, “I am being tempted by God,” for God cannot be tempted with evil, and he himself tempts no one. But each person is tempted when he is lured and enticed by his own desire.”
‭‭James‬ ‭1‬:‭13‬-‭14‬ ‭ESV‬‬