Back-Blast – Page 24 – F3 Knoxville

[juco-rush] My heart is still racing

February 18, 2026 BackBlasts

AO: juco-rush
Q: Data
PAX: Tooth Fairy, Nadia (Aaron Jacques), Zippy, Trash Panda (JUCO), Butterknife, Lt. Dan
FNGs: None
COUNT: 7
WARMUP: Run to the track

THE THANG: Choose your desired marathon pace (X hours: Y min). Then run 800m in X min: Y sec. Mosey 1 lap for recovery. Repeat as many times as possible until we have to return to the flag. (Doing this for 10 repeats supposedly is a great predictor for marathon pace.)

MARY: Run back to the flag

COT: Waffles shared the love of Jesus with us

Pusher’s Late Birthday Que (aka lumpia)

February 17, 2026 BackBlasts

AO: asylum-pm
Q: Pusher
PAX: Lilydipper, Crash Dummy, Lightweight, Rooney(Carl Whipple), Curveball, Mr Jinxy, Drum Major, Lizzy, Pele (Jon Lindberg), Sparkler, TreeHugger, Bacon, Waldo, Humper, Shogun, Cowbell , Treehugger, Waldo
FNGs: 2 Treehugger, Waldo
COUNT: 17
WARMUP:motivator #5, arm blasters, slow tempo squats, cherry pickers, stretching legs, calves and trunk twist

THE THANG: Mosey to the Tale of the Dragon (Jump squats 20 reps every other light post for 1, 3 and 5. Mosey to the Coliseum.
3 stations 1st Merkins, side straddle hops, Mountain climbers and jump squats
2nd LBC, Flutter Kicks, Bigboy sit ups
3rd MerkinsDry Docks and Shoulder taps
All exercises 10 reps each

Another sets
1 st Merkins, Bottle openers and dry docks
And run to middle big tree 10 reps( 5 jump squats)
2nd LBC Box Cutters and Hello Dollies (10 reps)
3 rd Squats, Lunges and Apollo oh no speed skates 10 reps each leg
Each sets. Run to the big tree and 5 jump squats

Run to Picket Charge on top of the hill and mosey to the bottom. Will stop to the bottom of each hill Merkins 10 reps.

Then Mosey to the Pavillion and grab Coupons( Rocks). 20 resps in cadence each exercises
Biceps curls, Chest presses, Triceps and Rows. Drop the rocks and run to Tables and 10 dips.

Mosey back to the rocks and return the rocks. Back to AO
RECOVER!

ANNOUNCEMENTS: Escape
FromHaw Ridge March 27? (i think)

COT: spend quality time to yourself, and if you need help, Talk to one of your F3 brothers for advice or suggestions. (There’s always someone to help) :+1::muscle::blush:

Get Right Shamruck Style

February 17, 2026 BackBlasts

AO: shamruck
Q: Mermaid
PAX: Baby Boomer, Fabio (Joe Hamilton), slappy, Polly, Mermaid, Lizzy, Drano
FNGs: None
COUNT: 7
WARMUP:
Nope
THE THANG:
Old Faithful loop through Gulf Park, CAK, and some laps on campus
MARY:
nope
ANNOUNCEMENTS:
nope
COT:
Examples of guardrails where I am successful because of my process. How I make it to F3 consistently and regularly.
An example of where my guardrails are weak and I am unsuccessful in my goals. Eating. I do not have the same prep in my food consumption, therefore I choose the convenient option which is expensive, high calorie, and poor choices. The yield is overweight, and unsuccessful in health goals as well.
f3nation.com/drp

Let’s Dunk(in) 2026

February 17, 2026 BackBlasts

AO: bigball
Q: Frizzles
PAX: Drive-thru (Mikel Towe), Magic Mic (Jarrett Woodall), vanilla, Natty, G-6 (Rick Kuhlman), Postman (Scott Colby), Frizzles
FNGs: None
COUNT: 7
WARMUP: SSH and then a bunch of leg stretching. No arms today! Arms don’t help you dunk…or do they?

THE THANG:

Grab a bench
6 minute AMRAP for each spot

Seated Vertical Jumps x 10
Good Mornings x 10
Rear Foot Elevated Leg Toe Taps x 10 each side
Deep Squat x 30

Mosey to Big Ball Stairs

Fast Box Jumps x 20
Single Leg RDL x 10 each leg
Multi Directional Jumps x 5 each leg
Lunges x 20 each leg

Mosey to the far side of the bridge

Single leg hops x 3 each leg (4 hops is one rep)
Monkey Humpers x 30
Calf raises x 40
Jump squats x 20

Mosey the long way back to Maker’s Exchange. Quick GP in front of the Vol bus.

3 sprints down the Worlds Fair Park Dr Straightway!

MARY: 1 minute to spare so we filled it with some more squats.

COT: reach out to somebody today that you haven’t spoken to in a while. Check in and give some encouragement. You never know how far it could go and what it could mean for that person :saluting_face:

Got Up

February 17, 2026 BackBlasts

AO: dogpound
Q: Einstein
PAX: Junk (Sam Yoakum), Earmuffs (Dan Studt), Mayberry, Nixon, Aladdin, Einstein
FNGs: None
COUNT: 6
WARMUP:
The usual

THE THANG:
7’s Power Ups, Get ups
50 ct Dips
7’s Burpees, BBS
50 ct Merkins
7’s Pull-ups, Get ups

MARY:
Cherry Pickers

ANNOUNCEMENTS:
3/27 – Escape Haw Ridge

COT:
We listen to man preach, but have you gone back and listened to Jesus preach lately? The Sermon on the Mount (Matt 5-7) is incredible. It’s beautifully constructed, and walks you through a journey of who belongs, how to pray, and how to behave – all from the mouth of Jesus. For me, hearing it spoken is special. Open the Bible app and give it a listen.