Back-Blast – Page 10 – F3 Knoxville

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

I can’t survive 55…

March 4, 2026 BackBlasts

AO: asylum-pm
Q: Drum Major
PAX: Lilydipper, Pele (Jon Lindberg), Doubtfire (Nick Bond), Dung Beetle, Curveball, Pusher, Mr Jinxy, Lizzy, Switchhitter (Tony), Shogun
FNGs: None
COUNT: 11
WARMUP:

5 Motivators
5 Cherry Pickers
Baby arm circles – front, back, overhead claps, raise the roofs, Moroccan night clubs
Little of this and that
5 motivators

THE THANG:
In field near parking lot, 5 stations.
Do 11 of exercise and move to next station do 5 of next exercise, until full circle. Repeat 4 more times for total of 5 rounds.
Will have done 55 each round and 55 of each exercise once complete.

1. Merkins
2. Squats
3. Big Boys
4. Lunges
5. Carolina Dry Docks

Rabbits can do more and start over again if 6 is a good bit behind.

If still time move to rock pile by flag parking lot. Do 11 of each and run a lap around lot between each exercise.
Curls
Overhead Press
Rows
Triceps
Goblet Squats

MARY:

55 LBCs and some light stretching

ANNOUNCEMENTS:

Haw Ridge, late March

COT:

Sorry young guys, us Respect folk are just better than you. Sorry, not sorry. Don’t worry though, with hard work and time you’ll get there.

Success later in life is not only possible but increasingly common, with research showing 50-year-old entrepreneurs are twice as likely to create top-performing businesses as 30-year-olds. Major, lasting success often comes after age 50, driven by experience, refined skills, and a clearer sense of purpose.

[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

Thing 1 and Thing 2

March 4, 2026 BackBlasts

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Casey Kasem (Jess), Cosmo 2, Rainbow, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Double Wide, Suds, Hands, Matlock (Bill Maddox), Pac-man, Hot Tub (John Muller), P3, Gibbler, Cat Gut (Mike Davis)
FNGs: None
COUNT: 15
WARMUP:

SSH
Misc Stretching

THE THANG:

Count off Thing 1 & Thing 2

🏃 Mosey to Toilet Bowl (¼ mile)
⸻
Partner Bump Workout
Thing 1 starts halfway on route
200 Jump Squats (team)
Thing 2 jumps / partner runs → switch on bump
200 Merkins (team)
Same format
200 Big Boy Sit-ups (team)
Same format
⸻
🏃 Mosey to Muscle Beach
⸻
Pull-Up Station
Thing 1 alternate:
10 pull-ups each round
Rest while Thing 2 works
➡ Goal: 40 pull-ups per person

MARY:

No time for Hairy Mary

ANNOUNCEMENTS:

COT:

“Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.”
Ecclesiastes 4:9-10 NIV
bible.com/bible/111/ecc.4.9-10.NIV

40 days in the wilderness

March 3, 2026 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Pac-man, Snitch (Cory Beilharz ), Casey Kasem (Jess), Waffle House (Brady Greene), Sawdust, Matlock (Bill Maddox)
FNGs: None
COUNT: 7
WARMUP: BBQ squats, cherry pickers, Abe’s, stretches, tempo mericans

THE THANG:
Stay circled up at the light pole.
Matthew Chapter 4

CMU work

Fasting
Squat and overhead
Stones to bread
Overhead to right
Overhead to left
The Pinnacle
Good morning with extension
Worship me
Barbarian Clean

10 reps each
Short rest and repeat

Did 6 rounds suffering with Jesus in the wilderness.

MARY: Some core and some stretching

ANNOUNCEMENTS:
Haw Ridge
Pac-man Friday hike the smokies all day. See details in the am and pm slacks.
COT:Matthew 4:1 et seq

“Then Jesus was led up by the Spirit into the wilderness to be tempted by the devil. And after fasting forty days and forty nights, he was hungry. And the tempter came and said to him, “If you are the Son of God, command these stones to become loaves of bread.”“But he answered, “It is written, “‘Man shall not live by bread alone, but by every word that comes from the mouth of God.’” Then the devil took him to the holy city and set him on the pinnacle of the temple and said to him, “If you are the Son of God, throw yourself down, for it is written, “‘He will command his angels concerning you,’ and “‘On their hands they will bear you up, lest you strike your foot against a stone.’” Jesus said to him, “Again it is written, ‘You shall not put the Lord your God to the test.’” Again, the devil took him to a very high mountain and showed him all the kingdoms of the world and their glory. And he said to him, “All these I will give you, if you will fall down and worship me.” Then Jesus said to him, “Be gone, Satan! For it is written, “‘You shall worship the Lord your God and him only shall you serve.’” Then the devil left him, and behold, angels came and were ministering to him.”
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