Back-Blast – Page 104

Roadhouse Beatdown

September 11, 2025 BackBlasts

AO: bigball
Q: vanilla
PAX: G-6 (Rick Kuhlman), Passport (Ryan Matthews), vanilla, Drive-thru (Mikel Towe), Red Card (Oliver Bankston), Magic Mic (Jarrett Woodall), Postman (Scott Colby), Soot, Techmo, Go For Two, Fly Trap, Old Spice, Lancelot, Couch Surfer, Own Goal, Peep Show, Breach (Downrange), Flop, Longhorn, Whoopie Cushion, Unicycle, Heretic
FNGs: 3 Whoopie Cushion, Unicycle, Heretic
COUNT: 22
WARMUP:

THE THANG: 25 Big Boy buy-in

Mosey to Big Ball

12 min AMRAP
10 Pull Ups
10 Inch Worms
20 Freddy Mercury
10 Pickle Pounders
10 Dips
10 Merkins
Run Stairs

Mosey to CSUMC

10 minute AMRAP
25 Tricep Extensions
25 Curls
25 OHP
25 Squats
25 Chest Press
Walking Lunge to Cone
Rifle Carry back

25 Big Boy Cashout

MARY:

ANNOUNCEMENTS:

COT: Choose love and service over violence – Philippians 2 – we are called to be people of peace.

9/11 Memorial Ruck

September 11, 2025 BackBlasts

AO: shamruck
Q: Trojan
PAX: Eliza, Mermaid, Fabio (Joe Hamilton), Craps, slappy, Lizzy, Flower Pot, Honeydew, Dumpster Dive (Brad Burnette), Venus, Ozark
FNGs: None
COUNT: 12
WARMUP:
One lap around the track.

THE THANG:

Tower Tribute
15 minutes of stadium stairs.

9 11 20 01
Track laps. At the four corners we did:
1. 9 ruck squats
2. 11 ruck presses
3. 20 4-count ruck flutter kicks
4. 1 Buddy weight carry back to corner 1

Silent Mile
One mile in silence around the track to reflect on 9/11 to honor those who served and sacrificed.

MARY: N/A

ANNOUNCEMENTS:

TLDR; Lots of stuff coming up. Make sure to sign up for the weekly newsletter.

Marine Mud Run
– September 27, 2025
– link.sbstck.com/redirect/343908cc-4083-4f2f-a8d2-977df8f2ec1e?j=eyJ1IjoiNTd4cmExIn0.GZFXgq0rCIOv-zJlZUN3LZ3Xmnag7KbqEe13m-bURn0
– There are volunteer and participant opportunities, reach out to Lizzy if you have questions.
Street Hope (October)
– Otis is getting us organized this year to support an anti trafficking campaign.
– link.sbstck.com/redirect/a62f14fb-f1c8-40bf-b9f0-c7790bf9fb1a?j=eyJ1IjoiNTd4cmExIn0.GZFXgq0rCIOv-zJlZUN3LZ3Xmnag7KbqEe13m-bURn0
– This challenge is in conjunction with several F3 Regions across the Nation.
Chainbreakers-fall-group-ride
– October 25, 2025
– Location Bakers Creek Preserve
– Ride time 9a-11a
– Fellowship after in the parking lot
– Bring your own refreshments. All are welcome to ride…Help spread the word!
10 Year Convergence 11/8
– Put it on your calendar now!!!
– More details to come but we guarantee 60 Min beatdown to celebrate 10 years
– 7am beat down with a 6am Pre-Ruck
GoRuck Tough and Basic 11/14-15
– More details as we get closer to the event
– There will be three options, or any combo from this list.
– Basic
– Tough
– 12 mile ruck
– Reach out to Lizzy for more details.

COT:

Reflecting on the sacrifices of the brave first responders on 9/11. Challenged the PAX to reflect on the sacrifices we’re willing to make for our families, communities, and strangers.

IPAX Week 1 – Shamrock Edition

September 10, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Anchorman, LeBling, Mermaid, Eliza, Drano, Honeydew, Free Fall, Pool Boy (Jacob Thress), slappy, Craps, Flower Pot, Lizzy
FNGs: None
COUNT: 13
WARMUP:
SSH
Imperial Walkers
Grady Corns
Hallelujahs
Back stretches
Twisties

THE THANG:
• Equipment
• Standard coupon
• 100 meter (110 yard) field
• The Thang
• Start the timer
2 thrusters
2 100-meter sprints (down and back = 2)
4 thrusters
4 100-meter sprints
6 thrusters
6 100-meter sprints
8 thrusters
8 100-meter sprints
Continue the pattern until time is called
• Scoring
• Count the total number of 100-meter sprints in 50 minutes
• Example:
• 2 thrusters – 2 100-meter sprints = 2
• 4 thrusters – 4 100-meter sprints = 4
• 6 thrusters – 6 100-meter sprints = 6
• 8 thrusters – time is called after you complete 4
100-meter sprints = 4
• TOTAL SCORE = 16

COT: Group prayer

IPC Week 1 – The Feeks WOD

September 10, 2025 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: Shotgun, DoorKicker (Jud), FixerUpper, Frizzles, Mountain Ice, Chinstrap, Backflow, Mr.May, Tokyo Drift, Recoil (Blake Conley)
FNGs: None
COUNT: 11
WARMUP:
SSH
Windmills
Squat and Reach
OH Claps
Michael Phelps
Mtn Climbers
Downward Dog – Runner Stretch
Hip Flexor Stretch

THE THANG:
Feeks WOD
– Format
– 50-minute AMRAP
– Counting the total number of 100-meter sprints
– If time stops and you’re in the middle of the sprint, it does not count. Whole numbers only.
– Equipment
– Standard coupon
– 100 meter (110 yard) field
– The Thang
– Start the timer
– 2 thrusters
– 2 100-meter sprints (down and back = 2)
– 4 thrusters
– 4 100-meter sprints
– 6 thrusters
– 6 100-meter sprints
– 8 thrusters
– 8 100-meter sprints
– Continue the pattern until time is called
Scoring
– Count the total number of 100-meter sprints in 50 minutes
– Example:
– 2 thrusters – 2 100-meter sprints = 2
– 4 thrusters – 4 100-meter sprints = 4
– 6 thrusters – 6 100-meter sprints = 6
– 8 thrusters – time is called after you complete 4 100-meter sprints = 4
– TOTAL SCORE = 16
Frizzles showed up as Forest Gump. He looked great! And he was running!

MARY:
nope

ANNOUNCEMENTS:
Lunch downtown Friday
10 year, F3 knoxville convergence on 11/8
Go Ruck Tough and Basic on 11-14,15
Street Hope fundraiser in October, there is a link in the weekly newsletter.

COT:
We remembered Special Warfare Operator 1st Class Patrick D. Feeks. He was killed on 8/16/2012 when a U.S. military helicopter crashed during a firefight with insurgents in a remote area of southern Afghanistan. “Some gave all, all gave some”
We give thanks for DoorKicker’s and Chinstrap’s service.

John 15:13 ESV
[13] Greater love has no one than this, that someone lay down his life for his friends.

Workout on the Hill 9/9

September 10, 2025 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: vanilla, Swanson, Passport (Ryan Matthews), Postman (Scott Colby), G-6 (Rick Kuhlman), Wes Franks (Pony Tail), Lieutenant Dan (Downrange), Flop
FNGs: None
COUNT: 9
WARMUP

Mosey to the Hill

9 reps of each AMRAP until time

T Merks
Big boys
Prison Squats
Shoulder taps
Merkins
American Hammers
Run around Ayers Hall