Back-Blast – Page 31 – F3 Knoxville

Beach Bod Beatdown

February 10, 2026 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Drive-thru (Mikel Towe), vanilla, Wes Franks (Pony Tail), Natty, Frizzles
FNGs: None
COUNT: 6
WARMUP:
The usual
Bring Sally Up

THE THANG:
Dora’s at river landing:
50 box Jumps
75 LCRC
100 dips
125 BBS
150 Calf Raises
175 LBC
200 SSH

Partner runs stairs

(Didn’t make it past dips)

Visit Walnut Hill for sprints on way home

MARY:
Calf Raises at Fountains

ANNOUNCEMENTS:
Summer is on the way

COT:
Preach the gospel to yourself daily

AO: juco
Q: Man Bun
PAX: Mailbox, Waffles, Butterknife, Daddy Mack, Dinero Miguel Hernandez, Fetch, Guardrail, Windex, Wanderer
FNGs: None
COUNT: 10
WARMUP:
Side straddle hops
Tempo squat
Tempo marks
Tennesee rocking chairs

THE THANG:
First half – 3 rounds
20x squats
10x merks
10x lunges
1/8 mile sprint

Half time-
Group Plan hold; dropouts get burpees.

Second half-3 rounds
20x jump squat
10x merks
10x mtn climbers
10x core
1/8 sprint

Overtime –
Wall Squat, drop outs get burpees
Wall dips

MARY:

ANNOUNCEMENTS:

COT: “Two are better than one, Because they have a good reward for their labor. For if they fall, one will lift up his companion. But woe to him who is alone when he falls, For he has no one to help him up.”
‭‭Ecclesiastes‬ ‭4‬:‭9‬-‭10‬

The environment means everything. The men you’re surrounded by will lift you up or drag you down. You choose. Prune the dead branches, that which remains would bear much fruit.

Push Pull or Drag

February 9, 2026 BackBlasts

AO: shamrock
Q: Anchorman
PAX: Stitch, Mermaid, Pool Boy, slappy, Anchorman, Crawlspace, Drano, Honeydew
FNGs: None
COUNT: 8
WARMUP:
The parking lot was trashed from the weekend so we ran to retrieve the trash bins and did a 4 minute cleanup.

The Thing
We carried the CMUs up to the track to stack 4 on each sled.
We did a quick warmup.
Broke into 2 teams. While we cheered on the guys doing the work we did a mix of stretches and exercises.
Round 1: Push from one goal to the other, then pull it back. Probably 40 yards each way.
Mosey recovery
Round 2: Push it down push it back.
Mosey
Round 3: Relay push
Mosey
Round 4: remove 2 blocks and push then pull.

MARY: Dealers choice.

ANNOUNCEMENTS:

COT:

A: Get your annual physical.
B: I was really impressed with the hard work that the defense performed at the Super Bowl. I was the scrappy defender in soccer and basketball in HS. This was a reminder to me about how everyone has a part to play and we all need to cheer for our teammates when they are out there doing the work. Your teammates being: F3 bros, family, coworkers and friends.