Back-Blast – Page 33 – F3 Knoxville

7 or 11

February 9, 2026 BackBlasts

AO: asylum-am
Q: Rep Sleepy
PAX: Hands, Pull-A-Part, Double Wide, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Cat Gut (Mike Davis), Aquafina, P3, Casey Kasem (Jess), Waffle House (Brady Greene)
FNGs: None
COUNT: 11
WARMUP:
Cat Gut (Mike Davis) chose 11
SSH x11 IC
Tempo Squat x11 IC
Tempo Merkin x11 IC
Imperial Walker x11 IC

THE THANG:
F3 Pluto ( Hugh Nystrom) chose 7
Mosey to Picketts Charge for some 7s
First hill – Merkins and Big Boys
Second Hill – Lunges and Boxcutters
Third Hill – Burpees and Squats

Still had some time so started the 11s on Baby Everest with Perfect Merkins and Iron Rockets

MARY:
Flutter Kick x25 IC
Hello Dolly x10 IC
Rosalita x10 IC
Stretching

ANNOUNCEMENTS:
Escape from Haw Ridge in March

COT:
Great Leaders are intent on leaving a legacy that will resound to their Groups’ Advantage long after they have gone. Knowing their leadership tenure is limited by human mortality, they get prepared for the expected event of their departure by developing new Leaders. Because they cannot predict the precise time of their departure, they stay ready for the unexpected by ensuring that the Leaders they develop are ready right now instead of sometime tomorrow. Great Leaders are constantly working themselves out of a job.
– Qsource

“But Jesus called them to him and said, “You know that the rulers of the Gentiles Lord it over them, and their great ones exercise authority over them. It shall not be so among you. But whoever would be great among you must be your servant, and whoever would be first among you must be your slave, even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.””
‭‭- Matthew‬ ‭20‬:‭25‬-‭28‬

Ewok Mosey

February 9, 2026 BackBlasts

AO: the-farm
Q: Aladdin
PAX: Aladdin, Bartman, Choir Boy, Pew-pew, Magnum, @backdraft
FNGs: None
COUNT: 6
WARMUP:
SSH
Cherry Pickers
TN Rocking Chairs

THE THANG:
25 dips
25 merkins
25 CDD
25 squats
25 big boys
(X 4)

With some mosey in between and 100 cmu curls and 100 calf raises

MARY:
Suicide runs with side crunches

ANNOUNCEMENTS:

COT:
Seek God in the highs and the lows

[virtuous-leadership-school] Backblast! Q 1.1 Get Right

February 9, 2026 BackBlasts

AO: virtuous-leadership-school
Q: Scratch-off
PAX: Mermaid, Stitch, Borg, Pool Boy, 0
FNGs: 1 0
COUNT: 5
5 HIMS met Sunday morning with fellowship and coffee to discuss Getting Right!

Many points were brought up Sunday morning concerning this topic.

– Pursuing Proper personal Alignment
– Mastering self control
– Personal fitness

Embodiment of the G3L
Get Right, Live Right, Lead Right Leave Right

We touched on how a man is constantly getting right on a daily basis as well as how a man cannot effectively help others if he cannot help himself.

Also how a man’s Concentrica plays a role in helping or hurting with getting right.

Commitment as well to daily discipline and breaking the status quo by taking active ownership of his life and avoiding becoming complacent were also touched on in our discussion.

[vls-crossroads] Q source Get Right

February 8, 2026 BackBlasts

AO: vls-crossroads
Q: Spellcheck
PAX: Spellcheck, Otis, Herbie, Floppy Disc
FNGs: None
COUNT: 4
WARMUP: coffee

THE THANG:

A man must Get Right before he can do anything else
A capsized boat, If he becomes or always has been un-Right he, cannot make headway in any aspect of his life.
Worse than him being swept away, his Concentrica we’ll be right there in the water with him helpless.
You must RIGHT YOUR BOAT!

An unfit man is a slave to his lack of self control…
The order is prescriptive, not random it matters.

Do you agree or disagree with the order of the three F’s?

1st F – Fitness…
Why? Because men who have no self-control over what they eat or drink and the daily use to which they put their bodies become captive to their lack of physical fitness. Ultimately, that defines them, primarily in their own minds but also in the eyes of those around them

“Then Jesus was led by the Spirit into the wilderness to be tempted there by the devil. For forty days and forty nights he fasted and became very hungry.”
‭‭Matthew‬ ‭4‬:‭1‬-‭2‬ ‭NLT‬‬

2nd F – Fellowship…
Requires the HIM to put the needs of others before himself. (This is not natural for men)
A baby can’t.
A boy won’t.
A man must, mature and develop discipline, and the desire to love others first.
Gluttony and sloth are jealous all consuming idols, that stunt growth and keep men un-right.

“Don’t be concerned for your own good but for the good of others.”
‭‭1 Corinthians‬ ‭10‬:‭24‬ ‭NLT‬‬

“For you have been called to live in freedom, my brothers and sisters. But don’t use your freedom to satisfy your sinful nature. Instead, use your freedom to serve one another in love.”
‭‭Galatians‬ ‭5‬:‭13‬ ‭NLT‬‬

Has or When did this start to happen?
How consistent are you at Living Third?
LIVING THIRD – The consistent and deliberate placement of oneself third, behind Creator and Community.

3rd F – Faith…
A willing obedience to that which created us, nothing comes before the SKY-Q.
Unfit men without self-control over what they eat drink, and do are held captive by
gluttony & sloth.

“If you are a big eater, put a knife to your throat;”
‭‭Proverbs‬ ‭23‬:‭2‬ ‭NLT‬‬

“Sodom’s sins were pride, gluttony, and laziness, while the poor and needy suffered outside her door.”
‭‭Ezekiel‬ ‭16‬:‭49‬ ‭NLT‬‬

To be able to help others, a man must first help himself…
Put your mascon first.
You can’t help them at all unless you help yourself first..
Breathe pure oxygen.
Accelerate fitness, fellowship, and faith, then hope to have an impact or lead.
Getting right is preparedness to help others.

Is this hard for you to do mentally spiritually and physically?
How much of our time and dedication should be spent on this?

“People ruin their lives by their own foolishness and then are angry at the Lord.”
‭‭Proverbs‬ ‭19‬:‭3‬ ‭NLT‬‬

“But many who are the greatest now will be least important then, and those who seem least important now will be the greatest then.”
‭‭Matthew‬ ‭19‬:‭30‬ ‭NLT‬‬

“And note this: Some who seem least important now will be the greatest then, and some who are the greatest now will be least important then.””
‭‭Luke‬ ‭13‬:‭30‬ ‭NLT‬‬

““And the King will say, ‘I tell you the truth, when you did it to one of the least of these my brothers and sisters, you were doing it to me!’”
‭‭Matthew‬ ‭25‬:‭40‬ ‭NLT‬‬

MARY: coffee refill

ANNOUNCEMENTS: E
scape from Haw Ridge

COT: prayed

Enjoy the Ride

February 7, 2026 BackBlasts

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Lizzy, Brick, Casey Kasem (Jess), Franzia, Snitch (Cory Beilharz ), Veggie (Rylen Huddy), Honeydew
FNGs: None
COUNT: 8
32 degrees and balmy. Self-rating 6/10 – I struggled today :upside_down_face:.

Headline: 3+ miles, core, and 170 combined merkins (regular, picnic table and curb merkins)

WARMUP:
50 SSH (not 100…boom), Tempo Squats, Temp Merks, Michael Phelps, Little of This/That, BACR…mosey around the parking lot.

THE THANG:
We started at Baby Cardiac: (h/t Charmin (John Willis) for the Bernie idea).
– Bernie up (5 merkins at the top) – run down.
– Run up (5 merkins at the top) – run down.
– Bernie up (5 merkins at the top) – run down.
– Run up (5 merkins at the top) – run down.

Mosey to Pavillon.
Dora’s
Incline Picnic table Merkins (100)
Picnic Table Pull-ups (75)
Box Jumps (50-100)

Mosey to the Dock for Junk Science:
– 40 merkins for 10 years of life
– 50 LBC OYO

And to Yoga Studio!
2 x 50 Hello Dolly
60, 40 Flutter Kicks
20 Box Cutters
1 minute Plank
30 second elbow plank

Mosey to bottom of Pickett’s Charge.
– Up Pickett’s to the AO (Get grounded) then down Everest and back up Everest to have a sesh with the BSIA :sunny:.

Mosey back to Haslam’s Rock for 50 Sli-erkin (slightly elevated merkins).

Mosey to the curb for some sprints.

MARY: Yoga Studio…you know

ANNOUNCEMENTS:
Lizzy is looking for teammates for a running burpeefest event coming up with Kara(sp?) (FIA colleague).

Pray for:
– Veggie’s grandfather Hal
– Speed flash
– Susan Buchanan ( Mr Jinxy M)

COT:

Don’t over engineer life. It’s so easy to get caught up in life hacks, intermittent fasting, workout routines, and over thinking life. Don’t let these good things cause you to pass up or miss beautiful things as they present themselves to you. Enjoy the ride!