Back-Blast – Page 13 – F3 Knoxville

7s plus

March 2, 2026 BackBlasts

AO: the-farm
Q: Einstein
PAX: Aladdin, Magnum, Bartman, Einstein
FNGs: None
COUNT: 4
WARMUP:
Usual

THE THANG:
7s Dips and Get ups with a Bear Crawl
25 skaters, 50 knockers, 25 skaters
7s Burpees and big boys with Broad Jump
25 skaters, 50 knockers, 25 skaters
7s CDDs and Get Ups with Crab Crawl
25 skaters, 50 knockers, 24 skaters

MARY:
Flutter Kicks
Boat Canoe

ANNOUNCEMENTS:
Haw Ridge

COT:
Give your life direction or the world will give you a distraction. Shane Parrish

[vlshorse] VLS DEAD HOURSE Q 1.3 The Queen

March 1, 2026 BackBlasts

AO: vls-dead-horse
Q: Mermaid
PAX: Drano, Honeydew, Pool Boy
FNGs: None
COUNT: 4
COT:

All COT all the time. f3nation.com/queen

We talked about accountability, strategy & guardrails to be successful, and a potential challenge that Drano will roll out maybe this week.

We are all seeking ways to not only improve, but pursue a lifestyle that allows us to “get right”, more than a “diet” that has us losing weight, and gaining it back as described by the pogo 40 in Freed to lead.

[vls-crossroads] Q1.3 Queen

March 1, 2026 BackBlasts

AO: vls-crossroads
Q: Otis
PAX: Herbie, Spellcheck, Floppy Disc, Otis
FNGs: None
COUNT: 4
WARMUP: greetings and prayer

THE THANG: Q1.3 The Queen: The daily discipline over what is put into the body.

Socratic:
– Can a good exercise routine overcome a bad diet?
– Are some foods bad?
– What leads a man to descend into gluttony?

We talked about some of our own struggles with our diet. Lies we have believed and heard about food.
– don’t waste that, clean your plate
– I deserve a treat(usually involves some sort of processed concoction of chemicals/ preservatives that leave us feeling worse)
– I’ll start making better choices at a later date
– well, something’s gonna kill us

We understand calories is what causes weight loss or gain. But disagree that all food is good.

We recognized that most of us have to create our own hardships now days in this country. To manufacture ways to cause adversity so we don’t get too soft and fat. Much respect to the generations of long ago.

Bricklaying and guardrails are essential to serving the Queen.

Accountability is appreciated for those that seek it but honestly seems too hard to ask for. Maybe pride is at work here, but asking other men to help you with your weight control isn’t something I’m ready to seek.

Our feelings certainly do lie to us, not just about our diet and weight.

Spur
– Man does not stay Fit through exercise alone
– Portion control is the key to weight control
– Weight control requires Accountability

We all listed our personal daily challenge to focus on our queen for the month of March.

MARY: chug coffee

ANNOUNCEMENTS: Escape Haw Ridge

COT: whole thing

[vlshorse] King

March 1, 2026 BackBlasts

AO: vls-dead-horse
Q: Drano
PAX: Mermaid, Scratch-off, Pool Boy, Baby Boomer
FNGs: None
COUNT: 5
WARMUP:

THE THANG:

This week we discussed the King in Q-Source. EXERCISE

Jack LaLanne says, “Exercise is king, nutrition is queen. Put them together and you have a kingdom”

A few quotes from group:

– “if you fail to plan, you plan to fail”
– “You don’t rise to the occasion, you fall to your training”
– “In times of peace, prepare for war”
– “You can’t control your circumstances, but you can control your attitude”

MARY:

ANNOUNCEMENTS:

COT:

Crash Dummy Performs A Pusher Q (Guest Speaker at the COT)

February 28, 2026 BackBlasts

AO: asylum-daybreak
Q: Crash Dummy
PAX: Mr Jinxy, Lizzy, Pusher, Brick, High Heels, Pac-man, Crawdad (Robbi Dickens), Veggie (Rylen Huddy), Lulu (Greg Huddy), Cart Girl (John Sadler) (Chatt, TN), Honeydew, Swimmies (Nathan Chesney), Snitch (Cory Beilharz )
FNGs: None
COUNT: 14
WARMUP: Run around pavilion/playground back to AO. SSH – 20ea. Windmills – 10, Cherry Pickers – 5, Mountain Climbers – 20. Pterodactyls – 10 fwd/bkwd. Monkey Humpers – 10. Stretching. Run the parking lot.

THE THANG: Mosey to bathroom: Every 4th light pole, 10 Merkins. 4x. (Rabbits hold squat).

Run back to bathroom. Run up Pickett’s Charge to the Coliseum.

4 Stations (3, 6, 9, 12 o’clock): **2 count when applicable.

1st Rd: Dry Docks/Squats/American Hammers. 10 reps each.
(Rabbits: Wall Sit till 6 arrives. After each rd)

2nd Rd: Jump Squats/Merkins/American Hammers. 10 reps.

3rd Rd: Iron Mikes/SSH/American Hammers. 10 reps.

4th Rd: Bobby Hurleys/Reverse Lunges/American Hammers. 10 reps.

Mosey back to bathroom parking lot: Lunge walk or bear crawl to the end. Turn around and do 5 Burpees every other island to the other end. Run back to AO.

MARY: Pusher led Motivators – 5 count. LBCs until the end.

ANNOUNCEMENTS: Escape from Haw Ridge. 2nd F at Xul.

COT: Guest speaker: My father, Carl Reitz, who spent time in Pakistan and Guatemala, talked about winning the lottery by being fortunate to live in the US. He explained how lucky we all are to not have to worry about food, shelter, clothing, etc. He asked each man to give thought to the air we breathe each day because so many people in this world aren’t as fortunate as we are.