Back-Blast – Page 28 – F3 Knoxville

Dad took the T-bird away

February 13, 2026 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Smithers, Ribbed (Joshua Sagraves), FixerUpper, Bookman, Swimmies (Nathan Chesney), Shotgun, Mouthwash, @spellcheck
FNGs: None
COUNT: 8
WARMUP: SSHs, lbacs, Moroccan night clubs

THE THANG:
Mosey around track
Stretching
Lines
Merkins, LBCs, Squats (15,30,15)
Lines Bernies
CDDs, Dead Bugs, Flamingos (15,10,10)
Gassers (5 laps)
Hand Release Merkins, Imperial Walkers, Side Squats (15,10,10)
Mosey around Track
Super Marios (2x)
Merkins, LBCs, Squats (15,30,15)
Bear Crawl/Crawl Bear half court (2x)
Wide-arm merkins, suitcase crunches, lunges (10,15,10)
Side shuffle full court (2x)
Wall sit, wall sit, wall sit

MARY: stretching

ANNOUNCEMENTS: Rocky top rambler, haw ridge!

COT: improve on improving

[juco-rush] Erectors Revenge

February 12, 2026 BackBlasts

AO: juco-rush
Q: Natty
PAX: Zippy, Erector, Trash Panda (JUCO), Butterknife, Natty
FNGs: None
COUNT: 5
WARMUP: instructional jog around the JUCO perimeter (the detail in the instructions may have challenged Erector’s level of expectation).

THE THANG: 3 lollipop speed runs with intermittent recovery laps (3 cycles). All on campus perimeter and some nice mileage.
This is so everyone could experience the full lick, each HIM found their own center
MARY: she was buggin

ANNOUNCEMENTS: see Juco main

COT:as above

Ramblin Man

February 12, 2026 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Hands, Casey Kasem (Jess), Snitch (Cory Beilharz ), Pac-man, Matlock (Bill Maddox), P3, Suds
FNGs: None
COUNT: 8
WARMUP:
SSH, stretch, lots of doubt about a neurological trick to help with stretching, the naysayers smh. mericans, more stretching
Jog, Rocky’s, Bernie, super Mario, side shuffle.

THE THANG:
Bernie Baby Everest. Big bois, mosey, Dollys, mosey to overlook, DORA. 1 runner, 1 ab of choice. 4x through. Some balance moves

Ramble down the stairs. Flutter kicks.
Ramble to the circle. Mericans
Ramble to the pickleball stairs. 3 trips up.
Ramble back to the circle, bbq squats
Ramble back to old stairs, iron mikes
Ramble back to the dragon, 2 jumpsquats each light

MARY:
Nada
ANNOUNCEMENTS:
Haw ridge
COT:
Putting in consistent effort at work despite inconsistent outside pressure.
Can I put in the work when no one is looking and no one is pushing. Can I put in the put in the work each day because it is in service of God. Laziness is the devil’s playground.

A friendly match

February 12, 2026 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Aladdin, Pew-pew, Earmuffs (Dan Studt), Einstein, Ribbed (Joshua Sagraves), Mayberry
FNGs: None
COUNT: 7
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Just the two of us

February 12, 2026 BackBlasts

AO: shamruck
Q: Eliza
PAX: MacGruber
FNGs: None
COUNT: 2

THE THANG: CAK and back

COT: we discussed ways to be welcoming and loving and how to be unifying in divisive times. Like showing grace to others and trying to understand them without assuming the worst about them.