Back-Blast – Page 17 – F3 Knoxville

Back to School

February 25, 2026 BackBlasts

AO: thequacken
Q: Frizzles
PAX: Z-Pack, Mr.May, Frizzles
FNGs: None
COUNT: 3
WARMUP: The usual

THE THANG:

Billy Madison style back to school.
Each grade has an exam. To move on to the next grade you must pass the exam. But the exams are cumulative- so you have to do that grade and all the previous grades as well. See pic below for exam contents.

Between each grade enjoy a summer break mosey around the parking lot.

MARY: no time

ANNOUNCEMENTS: 2nd F lunch next week! Check the ut campus area channel for the final date.

COT: be kind to people.

Weighted Wednesday walk

February 25, 2026 BackBlasts

AO: the-farm
Q: Lightweight
PAX: Einstein, Pew-pew
FNGs: None
COUNT: 3
WARMUP:
Some
THE THANG:
Walked a bit
MARY:
Some
ANNOUNCEMENTS:
Haw Ridge
COT:
You were created with and for a purpose l

The Best Things Happen While You’re Qing

February 24, 2026 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Tropicana, Casey Kasem (Jess)
FNGs: None
COUNT: 3
WARMUP:
– Motivators
– Stretching
– T-Merkins
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– 5 Easy :burpee:s

THE THANG:
– Spirit lead :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 up Baby Everest with various exercises at the Summit while the PAX stayed at the base with their :cmu: staying warm with other exercises.

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.

Laps 2

February 24, 2026 BackBlasts

AO: dogpound
Q: Nixon
PAX: Pew-pew, Lightweight, Aladdin
FNGs: None
COUNT: 4
WARMUP:
Stretch 8 minutes :
Side Straddle Hops x 10
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10

THE THANG:

Run to pull-up bars

Accountability Buddy Pull-ups 3 sets
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed

Run to the lower parking lot

You will do 1 set of exercises and then run around the lower parking lot at your own pace. Complete the maximum number of sets possible. Each set you complete reduce the rep count by one.

Workout sets:
– 25 merkins
– 25 BBS
– 25 Carolina Dry Docks
– 25 American Hammers

MARY: None

ANNOUNCEMENTS: None

COT:

Know your strengths and limitations. Never give more of yourself then you can handle. Knowing how much help you can give to others and how much work you can sustain in the long run is a sign of prudence and intelligence.

Welp.

February 24, 2026 BackBlasts

AO: shamruck
Q: Eliza
PAX: Mermaid, slappy, Honeydew
FNGs: None
COUNT: 4
THE THANG: Ruck to CAK and back through gulf park

ANNOUNCEMENTS: EFHR

COT: what makes you wealthy? What are you wealthy in? What’s valuable to you?