Back-Blast – Page 23 – F3 Knoxville

[the-pulpit] Shed The Fat Tuesday Glob on Ash Wednesday

February 18, 2026 BackBlasts

AO: the-pulpit
Q: Sawdust
PAX: Voodoo, Ike, Snitch (Cory Beilharz ), Jim Norris, Leland Robbins (Geiger), Smoked Pickle, Rougarou
FNGs: None
COUNT: 8
WARMUP:
– Motivators
– Stretching
– T-Merkins
– Cherry Pickers :cherries:
– Abe Vigodas
– Rockettes
– Tie-Fighters
– X-Wings
– 5 Easy Burpees :burpee: for Betty

THE THANG:
– Phase I:
– Mosey to the Football Field :football:
– Work on Imperial Squat Walkers in cadence
– Stopped every 10 yards to do 10 each
– Equating to 100 Imperial Squat Walkers
– Phase II:
– Work through a ladder at 4 stations with a series of exercises on pictogram cards.
– One of the PAX had to carry 2 x 25-lbs dumbells :dumbbell: during transit with a rotation of PAX each stop
– One wild card of a bearpee existed to transition up hill.

MARY: Quite contrary as always, so no time for her.

ANNOUNCEMENTS: escape-from-haw-ridge

COT: Today is Ash Wednesday, which represents the start of the Lent season. This time is symbolism of the 40 days Jesus spent in the wilderness. We should take this time as a moment of reflection and find some means of not being self focused. This can be done in fasting, abstaining or making a change. The Q noted his focus was to spend more time dedicated in the Word.

Interval Work

February 18, 2026 BackBlasts

AO: asylum-am
Q: Double Wide
PAX: Rainbow, Cosmo 2, Fabio (Joe Hamilton), Tropicana, Double Wide, Matlock (Bill Maddox), Waffle House (Brady Greene), Cat Gut (Mike Davis), Cinco (Scott McGuire), Gibbler, Tecmo, White Belt
FNGs: None
COUNT: 12
WARMUP: SSH, various stretches, calves & Achilles on the curb, Rocky Balboas

THE THANG:
Intervals on the double loop parking lot – sprint the long and recover on the short ends. Mixed in ab work within the rounds with planks, LBC’s & flutters
Baby Everest for partner AMRAP with jump squats, flutters maybe? & plank

MARY:
Flexibility work

ANNOUNCEMENTS:

COT:
Find that idol that’s consuming your time and up-root it for Lent so you can grow in your relationship with Christ

Toyland

February 18, 2026 BackBlasts

AO: thequacken
Q: Mountain Ice
PAX: Frizzles, Z-Pack, DoorKicker (Jud), Shotgun, FixerUpper, Recoil (Blake Conley)
FNGs: None
COUNT: 7
WARMUP:

SSH, Thai fighters, Grady corns, tempo squats, downward dog, cobra, runner’s stretch

THE THANG:
Tabata 1.5 minutes on, 1 minute rest
Rotate through stations after each cycle.

Stations:
Skip it (jump rope)
Curl it (40lbs sandbag)
Deadlift it (60lbs sandbag)
Swing it (35lbs kettlebell)
Figure-8 it (10lbs kettlebell)
Row it (ruck)
Carry it (jerrycan, 50lbs kettlebell, 80lbs medicine ball(extra credit))

MARY:

Alabama prom dates
Hands-up flutter kicks
IT department stretch

ANNOUNCEMENTS:
– Escape from Haw Ridge March 27
– Quacken v. Brickyard ultimate football April 18 @ Brickyard. Coffee to follow
– Goruck light/basic April 24

COT:

“If anyone tells you that a certain person speaks ill of you, do not make excuses about what is said of you but answer, “He was ignorant of my other faults, else he would not have mentioned these alone.”
-Epictetus

The Groin Puller

February 18, 2026 BackBlasts

AO: shamrock
Q: Drano
PAX: Mermaid, Stitch, Polly, Pool Boy, slappy, Dumpster Dive, Honeydew, Snaggletooth (Elijah Tafao), Sunshine
FNGs: None
COUNT: 10
WARMUP:
– baby arm circles
– Imperial walkers
– SSH
– Squats
– Burpee (1)

THE THANG:
4 rounds – FORM MATTERS
– 15 block thrusters
– 5 blockees
– 20 goblet squats
– 45 block curls
– 100 meter OH block carry
– 20 merkins
Lap around island between each round

MARY:
– Flutter kicks
– Hello Dolly’s
– American hammers
– LBC’s
– 1 minute low plank
– Willy Mays Hayes
– Cherry Pickers

ANNOUNCEMENTS:
Prayer for Pool Boy and his upcoming conversation with his pastor.
Prayer for Sunshine’s family friend, Alex, who took his own life yesterday.
Prayer for the children of all men in Shamrock.

Escape from Haw Ridge March 27th

COT:
We focused on firm today. The difference between rushing through my reps and holding form in the reps is astronomical. When I rush, there is a sense of hurry, competition with the next guy, and unnecessary injuries can occur. But when I slow things down, I’m no longer in competition or hurried. My movements are measured and intentional.

So often in life I can get focused on the finish line. Rushing through from one task to the next. I grow accustomed to living in that hurried chaos and begin to compare my life to everyone else. What I’m trying to do this year is slow things down. Stop thinking about everyone else’s journey and live mine. If that means I have less money than the next guy, so be it. If I have to change my plans to stop and take time with my family, then I’ll do it. The most important people in my life will only live in my home for so long. How much time and I willing to set aside to engage with them and build lasting relationships rather than just finish my job and send them on their own?

Up and Down

February 18, 2026 BackBlasts

AO: the-farm
Q: Magnum
PAX: Bartman, Choir Boy, Einstein
FNGs: None
COUNT: 4
WARMUP:
Yes
THE THANG:
2.75 mile ruck up Bridgemore and back
MARY:
Nope
ANNOUNCEMENTS:
Nah
COT:
Treat and respect others as you’d expect to be treated.