Back-Blast – Page 16 – F3 Knoxville

Placeholder for Lizzy

February 25, 2026 BackBlasts

AO: shamrock
Q: Lizzy
PAX: Booster, Flower Pot, slappy, Free Fall, Eliza, Mermaid, Drano, Otis, Natty, Unibráu (Nick Robinson), Mountain Ice, Spellcheck, Honeydew, Anchorman, Stitch, DoorKicker (Jud), Squatter, Dumpster Dive, Shotgun
FNGs: None
COUNT: 22
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Down. Set. Burpee

February 25, 2026 BackBlasts

AO: juco
Q: Windex
PAX: Guardrail, Love Shaq, Man Bun, Starlink, Wanderer, Windex
FNGs: None
COUNT: 6
WARMUP:
The usual suspects + elite merkins

THE THANG:
Run. Throw the Football. Burpees.
Curls. Rows. Around the World.
Curls. Rows. Side Dip Crunch Thingys.
Run. Throw the Football. Burpees.

Play the Field. Core. Burpees. Score.
Merkin Clock Start:
Sprint. Mosey. Sprint. Pass Lateral.
Merkin Clock Stop:

Flag.

MARY:
Heels 2 Heaven

ANNOUNCEMENTS:
Escape. From. Haw. Ridge.

COT:
Watch the YouTube video above.

[the-pulpit] 80 Pounds & What Do You Get?…

February 25, 2026 BackBlasts

AO: the-pulpit
Q: Sawdust
PAX: Pull-A-Part, Ike, Voodoo, Leland Robbins (Geiger), Smoked Pickle, Betty, Snitch (Cory Beilharz ), Jim Norris
FNGs: None
COUNT: 9
WARMUP:
– Motivators
– Stretching
– T-Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes (Bunny-style for Pull-A-Part)
– Tie-Fighters
– X-Wings
– 5 Easy :burpee:s

THE THANG:
– Worked our way up Mt. Sinai with exercises at every speed bump and then worked our way back to the field house.
– :cmu:sday with some cardboard that the Q keeps in his vehicle for just such an occasion. We cycled through stations and took turns being the timer going down to the Ram, performing 10 squats with an 80-lbs sandbag, while the PAX stayed at the top of the field house with their :cmu: staying warm with other exercises.
– Stopped by the entrance to the Upper School for some plank ab workouts for the cameras.

MARY:
– No real time for her.

ANNOUNCEMENTS:
– escape-from-haw-ridge

COT:
– “Fortune favors the bold”, but let us seek Heavenly treasures and not earthly ones. Matthew 13:44.

The night the lights went out in Matlock’s brain

February 25, 2026 BackBlasts

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Double Wide, Suds, Cat Gut (Mike Davis), Rainbow, Waffle House (Brady Greene), Tropicana, Hands, Cinco (Scott McGuire), Casey Kasem (Jess), Cosmo 2, Tecmo, White Belt
FNGs: None
COUNT: 13
WARMUP: started with State of F3 Union. Quoted from Freed 2 Lead 2:47

Threw down Gauntlet State of the Union Trivia Question. Sadly no one got both. A late appearance by Cosmo 2 salvaged one.

Where is Charmin (John Willis) when we need him the most?? Was a frequent query today

THE THANG: terribly disjointed Q. Pisspoor tribute to Waxjob Black Betty Q.

2 sandbags to be carried up the hill and back down. Other dudes did exercises while waiting but not enough cards for everyone. #awkward

On to Cloud for “I go, you go”
Partners alternate working to amass
300 squats
200 merkins
100 V Ups

With a synchronized buy in/cash out each time we switch

MARY: the Reba v Vicki Lawrence debate was by far the highlight of the morning

ANNOUNCEMENTS: I FORGOT THE NAMEORAMA. Holy Q fails this was a dumpster fire (no offense to Dumpster Dive (Brad Burnette)

COT: Romans 8:26. The Holy Spirit definitely needed to intervene on the Q’s behalf

[juco-rush] Hardin Valley Toast

February 25, 2026 BackBlasts

AO: juco-rush
Q: Butterknife
PAX: Trash Panda (JUCO), Erector, Butterknife
FNGs: None
COUNT: 3
WARMUP:
Run to Steele Rd past the Middle School

THE THANG:
123212321s Fartlek Style Workout
1 min on 1 min recovery
2 mins on 2 mins recovery
3 mins on 3 mins recovery
Etc…

Almost need to list Erector as CoQ since I had the wrong workout programmed.

MARY:
Cool down back to the flag.

ANNOUNCEMENTS:

COT: Windex talked about “The Blood”