Back-Blast – Page 25 – F3 Knoxville

Slide. Burpee. Repeat. Reverse.

February 16, 2026 BackBlasts

AO: juco
Q: Windex
PAX: Guardrail, Windex, Starlink, Love Shaq, Fetch, Wanderer, Bowser, Dart Gun, Butterknife, Lt. Dan
FNGs: None
COUNT: 10
WARMUP:
Tennessee Rocking Chair, Tempo Squats, SSH, Windmills, Cherry Pickers

THE THANG:
Mosey to the CMU pile. Throw the frisbee. Slide, 5 burpees, slide, 5 burpees…repeat a total of 9x. 2 burpees all together to make 47. Reverse slide – no burpees.
Mosey towards the flag. Bear crawl through the overhang.

MARY:
Not toyesterday.

ANNOUNCEMENTS:
EFHR

COT:
Worship Beyond the Music

John 4:24
“God is spirit, and those who worship Him must worship in spirit and truth.”

Worship music is powerful. A melody can move our emotions, lyrics can center our hearts, and a chorus can unite a room full of people. But worship was never meant to stop when the music ends.

In Scripture, worship isn’t defined by instruments, volumes. Uh, or style — it’s defined by posture. Worship happens when our hearts align with God’s truth. The songs we sing on Sunday are meant to train our hearts for how we live on Monday.

Worship music reminds us who God is:
– When we sing about His faithfulness, we remember to trust Him.
– When we sing about His grace, we learn to extend grace.
– When we sing about surrender, we practice letting go of control.

The goal of worship music isn’t performance — it’s transformation. The song is simply the doorway; a life surrendered to God is the real worship.
So today, let your worship continue:
– in your work,
– in your conversations,
– in your perseverance,
– in how you love others.

Because the truest worship isn’t just sung — it’s lived.

Heavy Commit

February 16, 2026 BackBlasts

AO: shamrock
Q: Baby Boomer
PAX: Drano, Pool Boy, Stitch, Baby Boomer, Honeydew, Mermaid, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 7
WARMUP:
1. Tie fighters
2. Tempo squats jumps
3. Tempo merkins
4. Squatting Grady corns
5. Baseline warmups: high knees, Frankensteins, butt kickers, karaoke

THE THANG:
– Grab CMU head to Jesus statue
– Pick Battle Buddy AMRAP rinse repeat
– Round 1 – alternating farmer carry + wall sit Grady corns
– Round 2 – alternating farmer carry + shoulder taps
– Round 3 – alternating farmer carry + big boys
– Round 4 – cmu dead lifts + run a lap (island 1)
– Round 5 – cmu rifle hold + run a lap (island 2)
– Round 6 – cmu lawn mower + run a lap (island 3)
– Rack the CMUs

MARY:
1. Cherry pickers
2. Willie Mays Hays
3. Runners stretch
4. Shoulder stretches & Michael Phelps
5. Neck rolls

ANNOUNCEMENTS:

COT:
-What does it mean to HC?
-Dealing with disruption
-One year ago tore my Achilles
-Forced to rethink fitness
-Life will bring disruptions
-Where do you go for wisdom?
-“God is our refuge and strength, a very present help in trouble.” Psalm‬ ‭46‬:‭1‬ ‭ESV‬‬

[genesis] We like doing dumb things

February 16, 2026 BackBlasts

AO: genesis
Q: Lizzy
PAX: FixerUpper, Single (Ryan Chambers), Mountain Ice, Natty
FNGs: None
COUNT: 5
WARMUP:
Ssh
Arm circles forward and backwards
Grady corns

THE THANG:
Mosey to trader joes take 80 and 60 sandbags
4 corners, guys with bags do 10x russian squats others do 25x merkins, fast mosey between stations.
Next round guys do 10x sandbag burpees, other guys do lunges, indian run between stations.
Final round capped off with wall handstands

MARY:

ANNOUNCEMENTS:

COT:
Talked about how when I first started at F3 the guys who really had an impact on me at the quaken and brickyard. The style of wods was always intense and a beat down. There’s also a place for the less intense wods as well. I’m grateful for a couple of guys unconditionally helped me get ready for my first tough

[the-pulpit] Knees Over Toes

February 16, 2026 BackBlasts

AO: the-pulpit
Q: Voodoo
PAX: Betty, Sawdust, Jim Norris, Smoked Pickle, Ike, Leland Robbins (Geiger)
FNGs: None
COUNT: 7
WARMUP:
Mosey to top of new hill for stretching

THE THANG:

MS/ES awning (3 Rounds)
– Tibialis (back against wall, heel on ground)
– Copenhagen plank 15 sec hold
– Split squat on bench

Chuck’s Hill (3 rounds)
– Backward walk to speed bump
– 10 T merkins
– Jog to speed bump
– 10 T merks
– Backward walk to gravel lot gate
– Mosey back down hill

Practice Turf (3 rounds)
– Poliquin step down (10 each leg)
– Lap around

MARY:
A few rounds under the US entrance

COT:
A word from AI: Longevity is built one rep at a time. Move well now so you can move always.

Ruck around the park

February 16, 2026 BackBlasts

AO: asylum-am
Q: Gibbler
PAX: F3 Pluto ( Hugh Nystrom), Tropicana, Bunny, Gibbler, bluebird
FNGs: None
COUNT: 5
WARMUP: none. And no dogs to hitch up

THE THANG: ruck. Just ruck.

MARY: she didn’t make an appearance.

ANNOUNCEMENTS: haw ridge

COT: see Hands Q for the word of the day.