Back-Blast – Page 18 – F3 Knoxville

Never miss a Monday

February 24, 2026 BackBlasts

AO: shamrock
Q: Eliza
PAX: Mermaid, Dumpster Dive, Honeydew, slappy, Drano, Anchorman, Stitch, Baby Boomer
FNGs: None
COUNT: 9
WARMUP: SSH, Baby Arm Circles, MNC, Grady Corn, cherry pickers, stretch

THE THANG: first thing was run to the bleachers for one pass through

2nd to Jesus statue: 10 step ups, dips, durkins, sit ups. Repeat

3rd to the blocks.

Overhead press, curls (one arm and two arm), swings, bench press, rows, blockees. Laps in between.

MARY: various PAX led Mary

ANNOUNCEMENTS: EFHR

COT: Talk to people when you’re feeling anxious or depressed. No matter how small. Get the things that are keeping you awake off your chest.

AO: bigball
Q: Swanson
PAX: Frizzles, vanilla, Natty, Postman (Scott Colby), Wes Franks (Pony Tail), Wedding Singer, Pepe (F3 Scissortail Oklahoma)
FNGs: None
COUNT: 8
Warm up: 10 ea
1. shh
2. Plank jack
3. Tempo squat
4. Rockettes
5. This/that
6. Michael Phelps
Mosey to curb
7’s – bear crawl curb merkins
Route 66 – deconstructed burpee
1. add one rep at each light pole
2. Plank jack
3. Merkin
4. Jump squat
Top of big ball steps to first landing 11’s
1. mucho leggo
2. LCRC
Mary at AO
EMOM
1. 5 squats
2. 5 merkins
3. 5 burpees

ANNOUNCEMENTS:
1. 2nd F coming soon

COT:
“But Daniel resolved that he would not defile himself with the king’s food, or with the wine that he drank. Therefore he asked the chief of the eunuchs to allow him not to defile himself.”
‭‭Daniel‬ ‭1‬:‭8‬ ‭ESV‬‬

“Resolved” – discipline that was decided beforehand

Burner Ring

February 23, 2026 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: Shotgun, DoorKicker (Jud), Recoil (Blake Conley)
FNGs: None
COUNT: 4
WARMUP:
SSH
Windmills
Imperial Walkers
Tie Fighters
OH Claps
Michael Phelps
Ring of Fire Squats
Ring of Fire Merkins

THE THANG:
We got four exercise stops on the park track – the ring. At each stop we work for 3 minutes, alternating between two exercises.

First Stop: 10 burpees and 10 step-ups, each leg
Second Stop: 5 pull-ups and 15 V-ups
Third Stop: 5 Tres Merkins and 5 Mucho Leggos
Fourth Stop: 10 D. Merks and 10 F. Kicks, 4 count

We did one lap on the ring plus another time at the first stop. Then we ran the Panda Express hill and finished up with Mary. There is something about that Mary, makes my abs sore.

MARY:
30 seconds high plank
30 seconds low plank
Dead Bugs IC
penguins ic
hillbillies ic
LBCs ic

ANNOUNCEMENTS:
Did you know the Quacken’s birthday is coming soon? I think it is March 1st. Maybe FixerUpper or Herbie can confirm.
Escape from New York… no, escape from Los Angeles… no, escape from Haw Ridge! That’s the one. Its coming up in about a month in March. Go signup, and me too. There is an ultimate football game in April – Quacken vs. Brickyard! Also, a Go Ruck event in the near future. Frizzles when are we doing lunch again?

COT:
Psalm 23 – a soothing balm for your soul. Its like Recoil (Blake Conley) said this morning, its not a vacation, or relaxation time, or sleep, or anything else that brings peace and contentment to our hearts. It’s the Lord that fills the void and brings true peace. Read and meditate on this familiar psalm, experience God’s presence and care.

Do you believe in Miracles?

February 23, 2026 BackBlasts

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: F3 Pluto ( Hugh Nystrom), Casey Kasem (Jess), Tropicana, Hands, Sawdust, Double Wide, Pac-man, Cosmo 2, Cat Gut (Mike Davis), Tecmo
FNGs: None
COUNT: 11
WARMUP: talked about how ass the 70s was in America

THE THANG: Super 21s. Wall sits. Herb Brooks tribute suicides

MARY:

ANNOUNCEMENTS: backblast wasn’t working then….or I was blocked

COT: tonight we skate with them. This is our time

Last chilly morning??

February 23, 2026 BackBlasts

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Pac-man, Double Wide, Hands, Casey Kasem (Jess), Cinco (Scott McGuire), Suds, P3, Cat Gut (Mike Davis), Cosmo 2, Tecmo
FNGs: None
COUNT: 10
WARMUP: SSH x 25, baby arm circles in lunge, cherry pickers, tempo squats, tempo merkins

THE THANG: mosey to circus Maximus – 4 exercises, merkins, squats, sit-ups, jump squats. So 20 of each exercise and then run a lap. Repeat exercises and run 2 laps, repeat exercises and do 3 laps. Mosey to skunk hill. 7’s — merkins bottom and squats top. Bernie up cardiac and do 2 up-downs at each turn. 50 dips on bench. Mosey to AO. 21 merkins and sprint to other side of parking lot. 20 merkins and sprint to other side. Then 19, 18,17….till time is out.

MARY:
No
ANNOUNCEMENTS:
No
COT: 1 Thessalonians 5:17 Pray without ceasing..