Back-Blast – Page 100

[cv-brickyard] Dora and Cocaine

September 18, 2025 BackBlasts

AO: cv-brickyard
Q: Otis
PAX: Gmail, Natty, Mountain Ice, Otis, Biohazard (Jay Shepherd), Jim Norris, Floppy Disc, Alex(still no name), Sanka
FNGs: None
COUNT: 9
WARMUP:
Cherry pickers in cadence x 5 #4R #5L
Thai Fighters in cadence x 10 per side
Overhead Claps 4ct x 25
Little This and That
Downward Dog 30 sec
Cobra 30 sec
Mountain Climbers 4ct x 25
Hand release merkins x 5 oyo
Deep squat hold x 5 x 5 sec each

THE THANG: Throughout the workout when picking up the 6 do flutter kicks.
Cocaine bear crawl across parking lot
Mosey to Powell station
Partner up in 3’s to Dora
1 does pull-ups on monkey bars, other 2 jog a lap to =50
Mosey to rock garden
Partner up
Pick 2 rocks to share, challenging
1 does rock curls 1 arm at a time, other burneys up and around building =100
Mosey to football field
1 does cocaine crawl bear snort every 5yds
Other does 20 big boys =100 yds
Mosey to snake the bleachers
Mosey back to AO

MARY: ring of fire merkins

ANNOUNCEMENTS:
Street Hope Anti-trafficking campaign coming soon Oct 5-11, get signed up! We have teams by AO for a little competition. Oct 5th we will meet at Haw Ridge to kick off the week with whatever form of travel you choose.

F3 Knoxville 10 year convergence Nov 8th!

COT:
“For you know that we dealt with each of you as a father deals with his own children, encouraging, comforting and urging you to live lives worthy of God, who calls you into his kingdom and glory.”
‭‭1 Thessalonians‬ ‭2‬:‭11‬-‭12‬ ‭NIV‬‬

Encouraging: supporting someone, providing confidence and hope
Exhortation: stronger urging to action
Comforting: coming alongside someone and meeting them where they’re at, listening and giving them attention and love

Let’s be men that are intentional to encourage, exhort and comfort our kids and even everyone around us!

Core Work

September 18, 2025 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Mayberry, Nixon, Earmuffs (Dan Studt)
FNGs: None
COUNT: 4
WARMUP:
Yes
THE THANG:
Dora
300 Freddie mercuries
200 hollow rocks
100 frog rocks

Circuit
Various movements
Fig. 4 stretch, plank, homer to marge, fire hydrants
MARY:
Stretching
ANNOUNCEMENTS:
Mudrun next week
COT:
F3 is about getting better, and a huge part of that is the fitness. But fitness is more than just how many merkins you can do or how fast you can run. It’s about taking care of the one body you have.
We push ourselves here in the gloom, and sometimes we push to our limits. That’s a good thing. But we also have to listen to what our bodies are telling us. The exercises we did today—the hip mobility, the core work—aren’t just about getting stronger. They are about building a resilient, injury-resistant body. They are about being able to get on the floor and play with your kids without a strained back or tight hips.
So as you go about your day, think about this. It’s not just about the pain we endure; it’s about the maintenance we do. Pay attention to that ache in your shoulder, that tightness in your hips. Acknowledge it. Address it. Because a man who takes care of his body is better equipped to be a leader for his family, a good friend to his brothers, and a servant to his community.

Iron PAX, Week 2

September 17, 2025 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, DoorKicker (Jud), Mountain Ice, Shotgun, Backflow, Chinstrap, Mr.May, Tokyo Drift
FNGs: None
COUNT: 9
WARMUP:
Warmup Stuff, demonstrate exercises

THE THANG:
Iron PAX, Week 2

Listen to the Iron PAX, Week 2 Metal Theme Song about 12 times, get a little sick of that, switch over to Girls Just Wanna Have Fun :pinched_fingers:

MARY:
Drink coffee, make fun of Fixer’s Oat Milk creamer, drink some of it anyway. :eyes: :raccoon-backpack:

ANNOUNCEMENTS:
– 11 of 12 The Quacken T shirts sold! Lemme know if you want to get in on the group order. Deadline for that is 9/19. You can order until 9/25 but you’ll have to pay shipping.
– Streethope fundraiser / awareness starting in October – see Otis
– F3 Knoxville 10 year anniversary in November
– GORUCK events in November

COT:
DFQ!
Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up. Galatians 6:9

If you are doing a good thing in the right way, take heart and do not give up on it.

[the-pulpit] Chicken Legs

September 17, 2025 BackBlasts

AO: the-pulpit
Q: Kevin (Miss Piggie)
PAX: Sawdust, Betty, Ike, Smoked Pickle, Trojan, Leland Robbins (Geiger), Neon, Chuck
FNGs: None
COUNT: 9
Warm-Up (5 minutes)
• 1 min: High knees
• 1 min: Butt kicks
• 1 min: Bodyweight squats (slow & controlled)
• 1 min: Walking lunges
• 1 min: Jumping jacks
Format: 40 sec work / 20 sec rest (or transition).
Do 3 rounds of each circuit before moving on.

⸻

Circuit 1: Quads & Glutes
1. Jump Squats
2. Reverse Lunges (alternating)
3. Bulgarian Split Squat (R leg elevated on chair/sofa)
4. Bulgarian Split Squat (L leg elevated)

×3 rounds

Circuit 2: Hamstrings & Glutes
1. Single-Leg Hip Thrust (R leg, shoulders on couch/bench)
2. Single-Leg Hip Thrust (L leg)
3. Glute Bridge March (alternate legs)
4. Speed Skaters (side-to-side jumps)

×2 rounds

Circuit 3: Explosive Power & Burnout
1. Broad Jumps (jump forward, shuffle back)
2. Split Jump Lunges
3. Sumo Squat Pulses (low hold, pulse up & down)
4. Wall Sit (hold as long as possible for the 40 sec)

×2 rounds

Finisher (4 minutes – AMRAP)

Do as many rounds as possible in 4 minutes:
• 10 Jump Squats
• 10 Walking Lunges (each leg = 1 rep)
• 10 Glute Bridges
2 minutes of calf raises

[cvproject-vls] QPoint 3.10 Consistency

September 17, 2025 BackBlasts

AO: cv-the-project-vls
Q: TombRaider
PAX: Mathlete, Borg, Baby Face
FNGs: None
COUNT: 4
WARMUP: Chatter

THE THANG:
3.10 Consistency
– simplify where possible to eliminate choices and instead follow habit.
– Talked about the flux, emotional ups and downs. How it affects ourselves, how it affects those around us, and how it affects others perception of you, making others less apt to follow you if you appear unstable!
– Talked about the importance of integrating (planned) periods of stability & rest into our lives.
– Habits stack to become routines. Routines become guardrails to keep us on track.
– Reminder: we’re talking about more than just your physical fitness journey.