Back-Blast – Page 15 – F3 Knoxville

Combo Interval Week Finisher

February 27, 2026 BackBlasts

AO: asylum-am
Q: P3
PAX: Double Wide, Cat Gut (Mike Davis), Suds, Pac-man, Matlock (Bill Maddox), Casey Kasem (Jess), Cinco (Scott McGuire), Waffle House (Brady Greene), F3 Pluto ( Hugh Nystrom), Floppy Disk
FNGs: None
COUNT: 11
WARMUP:

Progressive Warmup

5 easy burpees
SSH

Mosey to Lower parking lot

Cherry Pickers
Runners Stretch Sequence
Up/Down Dog

Mosey to charging station
Shoulder lubricator

THE THANG:

Interval work:

2x
:40 sec on, :20 rest.
– Gorilla Burpees
– Wide to narrow Merkins
– 4 Jump lunges, 4 Star Jacks

Mosey to rose bowl:

2x
:40 sec on, :20 rest

– Broad Jump Squat 180s
– Merkin Alternating toe touches
– 10 side crunches each side, 10 V-ups

Mosey to backside bowl Pavilon

2x
:40 sec on, :20 rest

– Table Rows
– 5 Bulgarian Plyo lunges, alternate each side
– 5 Merkins, 5 heel tucks

Mosey to paver parking lot

1x
:40 sec on, :20 rest

– Incline Merkins
– Scissor Kicks

MARY:

None

ANNOUNCEMENTS:

@whitebelt wants to cook for everyone!! Let’s make it happen.

Cinco (Scott McGuire) just won a monster contract with Ford. Congrats!!

Casey Kasem (Jess) has gone viral after sharing his testimony on TikTok. Prayers and support for this new chapter

COT:

God shows us the areas of our life he wants us to focus on. We can choose to do so in faith or fear.

“Faith and fear both demand you believe in something you cannot see. You choose.”

“With Great Power Comes Great Responsibility”

February 26, 2026 BackBlasts

AO: asylum-pm
Q: Crash Dummy
PAX: Mr Jinxy, Switchhitter (Tony), Lizzy, Sparkler, Rooney(Carl Whipple), Brick, Drum Major, High Heels, MD Hammer, Curveball
FNGs: None
COUNT: 11
WARMUP: Run around pavilion/playground back to AO. Pterodactyl – fwd/reverse – 10ea. SSH – 20ea. Windmills – 10, Cherry Pickers – 5, Tempo Squats – 10. Monkey Humpers – 10. Stretching. Run the parking lot.

THE THANG: Run to hill (near Pickett’s). 7’s: Squats/Merkins. Run to the small parking lot. Every lamp post you add 1 Burpee. Lung Walk to the next lamp post. total of 7 lamp posts. Reverse. Start at lamp post 10. Reverse Lunges (x2). Bernie to next post.
Ran to Bat Cave to view the construction. Ran back to AO.

MARY: American Hammers

ANNOUNCEMENTS: Escape from Haw Ridge

COT: I recently attended a work conference in Las Vegas. The CEO of my company talked about a bible verse that he reminds his kids of once a year:

“From everyone who has been given much, much will be demanded; and from the one who has been entrusted with much, much more will be asked” (Luke 12:48)

Greatly paraphrased by Uncle Ben to Peter Parker “With great power comes great responsibility.”

The idea is that we are held responsible for what we have. If we are blessed with talents, wealth, knowledge, time, and the like, it is expected that we use these gifts to glorify God and benefit others.

Countless Implements

February 26, 2026 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Hands, P3, Snitch (Cory Beilharz ), Matlock (Bill Maddox), F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 6
WARMUP: ssh, Abe’s, cherries, some toe touching

THE THANG:
6 stations. Timer lunges around the building. No rep counting, no burpees, no running, plenty of pain.
Ball slams, hammer, front squats, bag toss, balance ball, intermission some balls to the wall and wall sits.
MARY:
More stretching

ANNOUNCEMENTS:
Haw ridge

COT: Brothers Karamazov
Our actions are like a stone in a still pond sending ripples outward impacting others. These ripples can be from sin or love. What we do impacts others.

Dr. Tabata was Rolling in his Grave

February 26, 2026 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Einstein, Earmuffs (Dan Studt), Ribbed (Joshua Sagraves), Pew-pew, Mic Drop(Sam)
FNGs: None
COUNT: 6
WARMUP:
Yes
THE THANG:
Tabata
MARY:
Some 🍒 pickers
ANNOUNCEMENTS:
Haw Ridge, sign up is live
COT:
Help others

Garage Royale Blackjack

February 26, 2026 BackBlasts

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), vanilla, G-6 (Rick Kuhlman), Postman (Scott Colby)
FNGs: None
COUNT: 4
WARMUP: the usual

THE THANG:
Blackjack with F3 Cards
Q vs PAX
Vegas Blackjack games:
If Q wins, we do all the exercises on the cards.
If PAX win, we do only PAX cards.
If PAX bust, one lap, 10 burpees, and cards.

No one wins.

MARY: nope

ANNOUNCEMENTS: Bev MRI today at 3pm, Foster (Fellow) deploying overseas.

COT: Don’t trust everyone, but don’t trust no one either. Find brothers you trust and don’t be too closed off.
Seneca Epistle IV