Back-Blast – Page 30 – F3 Knoxville

Not as rainy as I was led to believe

February 11, 2026 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Aquafina, Tropicana, Matlock (Bill Maddox), Gibbler, Cinco (Scott McGuire), P3, Rainbow, Casey Kasem (Jess), Cat Gut (Mike Davis), Cosmo 2, Fabio (Joe Hamilton), Gilligan (R. J. Duncan), Waffle House (Brady Greene), Tecmo
FNGs: None
COUNT: 13
SSHs, shoulder blasters, a decision to make. Enjoy the great outdoors and maybe get wet? Or retire to the Pavalon where it’s dry but dark, and where Gibbler still smells?

We did a little Rte 66+ up the dragon to warm up, and just when @Tecmo was feeling good about his decision to come this morning, we pivoted to the Pavalon and partnered up. A Pavalon partner pivot.

Lots of Rainy Day Burpees followed by various break excercises, including the TRC/Crab legs , the rumors of whose banishment from this platform have been greatly exaggerated.

My only regret is not having a speaker and not being able to shock tender snowflake sensibilities with some of my favorite música en español.

Faith, in my understanding, is an abject dependence. For most of us it comes from desperation and failure. But how else could we ever truly live?

Grateful for a presidential hospital visit. Grateful for a life, and for the challenges and rewards of a new life together.

Weighted Card Game

February 11, 2026 BackBlasts

AO: the-farm
Q: Einstein
PAX: Lightweight, Aladdin, Bartman, Pew-pew, Choir Boy, Einstein
FNGs: None
COUNT: 6
WARMUP:
Yes

THE THANG:
Worked through a deck of cards. Depending on the suit, we did merkins, squats, pickle pounders, monkey humpers

MARY:
A cherry picker

ANNOUNCEMENTS:
Murderball at dogpound Thursday if we have the numbers

COT:
2 Timothy 4:3-4 For the time is coming when people will not endure sound teaching, but having itching ears they will accumulate for themselves teachers to suit their own passions, [4] and will turn away from listening to the truth and wander off into myths.

Protect your mind from worldly attacks in the form of entertainment.

A Heavy Run

February 10, 2026 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Casey Kasem (Jess), Suds, Matlock (Bill Maddox), Tropicana, Snitch (Cory Beilharz ), Pac-man
FNGs: None
COUNT: 7
WARMUP:
– Motivators
– Stretching
– Tempo Merkans
– Cherry Pickers
– Abe Vigodas
– Rockettes
– Tie Fighters
– X-Wings
– 5 East Burpees

THE THANG:
– Run to the Ant Hill with our Coupons
– Worked an AMRAP with random cards as a PAX ran the Ant Hill as a timer. We cycled through random exercises while we took turns running.

MARY:
– A little ab work to finish the day.

ANNOUNCEMENTS:
– escape-from-haw-ridge

COT:
– Fortune Favors the Bold. But be sure what fortune you seek. Not an earthly, but Heavenly fortune. Be Bold for our Lord. 1 Corinthians 16:13.

No No Square Verson 1.OOOH

February 10, 2026 BackBlasts

AO: dogpound
Q: Nixon
PAX: Earmuffs (Dan Studt), Lightweight, Pew-pew, Aladdin, Einstein
FNGs: None
COUNT: 6
WARMUP:

Side Straddle Hops x 10
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10

THE THANG:

Escape from San Francisco

The stadium: Complete these three sets of exercises to fight off the alien hordes.

CMU Swinges x 25
American Hammers x 20
Blockees x 10

Golden Gate Bridge Run: Run from the Alien horde over the Golden Gate Bridge thrice and complete these free exercises.

Merkins x 25
BBS x 25
SSH x 25

Chinese Fire Drill: Sprints with exercises at 4 stations

1: V-ups x 10
2: Squats x 10
3: Dimond Push-ups x 10
4: Flutter Kicks x 10

MARY: None

ANNOUNCEMENTS: See Slack

COT: Check in on your lonely friends for Valentine’s Day or Singles Awareness Day (SAD), let them know they are not alone and that they are loved. Also, they could find a special friend at F3 instead of some soulless dating app, a platonic friend, no Homo, maybe one that has an attractive sister or single aunt.

Eliza’s Diarrhea Adventure

February 10, 2026 BackBlasts

AO: shamruck
Q: Drano
PAX: Eliza, slappy, Mermaid, Fabio (Joe Hamilton), FixerUpper, @Polly
FNGs: 1 @Polly
COUNT: 7
WARMUP:
No
THE THANG:
Rucking Belmont West
MARY:
No
ANNOUNCEMENTS:
Escape from Haw Ridge is March 27th :muscle:

COT:
I noticed in Israel’s (Jacob’s) life when he was ready to leave Laban he took his wives opinion into consideration. He told them his perspective and listened to theirs. In a time when male leadership was unquestioned and the standard.

Today, male leadership is still necessary, but heavily challenged by our culture. My encouragement to us is to make sure that our leadership is commanded, not demanded. Make sure we receive the role, by our humility and example, rather than take the role by force and aggression.