Back-Blast – Page 37 – F3 Knoxville

Gentlemen, start…your…engines 🏎️

February 4, 2026 BackBlasts

AO: thequacken
Q: Mountain Ice
PAX: Frizzles, DoorKicker (Jud), Shotgun, Recoil (Blake Conley)
FNGs: None
COUNT: 5
WARMUP:
The usual stuff

THE THANG:
4 PAX complete 4 exercises while the 5th PAX completes a heavy farmer’s carry loop around the parking lot. After loop, everyone runs to the Grieving sign and back to start anew.

Exercises were 2 jumps ropes, kettlebell figure 8s, and sandbag curls.

MARY:
Standing bro-ga since the parking lot was pretty wet.

ANNOUNCEMENTS:
– Escape from Haw Ridge! Mar. 27
– Goruck light/basic April 24th weekend
– Potential rumblings of an AO v AO competition

COT:
She had blue skin, And so did he. He kept it hid And so did she. They searched for blue Their whole life through, Then passed right by- And never knew.

-Shel Silverstein

Don’t be afraid to be yourself. Embrace the weirdness and make weird friends. Don’t try to fit into a box for other people.

An Icy Climb

February 4, 2026 BackBlasts

AO: the-farm
Q: Lightweight
PAX: Aladdin, Bartman, Choir Boy, Einstein, Magnum, Pew-pew
FNGs: None
COUNT: 7
WARMUP:
Some
THE THANG:
Ruck up Bridgemor Hill
MARY:
No time
ANNOUNCEMENTS:
See newsletter
COT: Find support and grow

Ain’t no title to this

February 4, 2026 BackBlasts

AO: shamrock
Q: Dumpster Dive
PAX: Anchorman, Drano, Eliza, Free Fall, slappy, Lizzy, Mermaid, Polly, Pool Boy, Squatter
FNGs: None
COUNT: 11
WARMUP:
SSH
Cherry :cherries: pickers
Tempo squats
Baby arm circles
Inch worms
Stretch the legs
Arm stretches

THE THANG:
Grab CMU – everything in cadence
Curl to overhead press
Seesaw lunges
CMU around the world
Single leg rows
CMU flutter kicks
Goblet squats
Triceps extension

Run a lap or work up to sprints
MARY:
N/A
ANNOUNCEMENTS:

COT:
I’m reading Matthew. I’m trying to be patient with people. I might need to find a new church. I love you guys – not in a gay way though. Although there’s nothing wrong with that if you’re into that sort of thing. Free Fall says he’s gonna try trans men to see if dating a guy with girl parts is better than dating a girl with girl parts. So we pray for his journey. It’s not totally gay, just sorta gay.

Not here for the easy

February 4, 2026 BackBlasts

AO: juco
Q: Wanderer
PAX: Starlink, Bowser, Daddy Mack, Guardrail, Mailbox, Windex, Love Shaq
FNGs: None
COUNT: 8
WARMUP:
– SSH
– twisty leg raises
– hairy rockets
– baby arm circles (forward/back)
– tempo merkins
– grady corns

THE THANG:
1. Rainmaker
– Merkins x 15
– Squats x 20
– Calf Raises x 30
– OH Press x 20
Run up the hill and around in front of the gym.
On returning hold a wall squat until complaint level is appropriately high
Repeat for 3 rounds.

2. Poncho Required
– Step ups x 20
– Hand Release Merkins x 10
– Squats x 25
– Run a loop
AMRAP for 10 minutes.

MARY:
– twisty leg raises for the last few seconds.

ANNOUNCEMENTS:

COT:

Congrats you made it! It’s cold and wet but we’re here.

” Every day you preach to yourself some kind of gospel, a false “I can’t do this ” gospel or the true ” I have all I need in Christ” gospel.
— New Morning Mercies for Feb 4″That’s why we’re here this morning. To do hard thing and get better. To encourage each other. For some of us this might be the hardest part of our day. For others it might be the easiest. What we preach to ourselves during these hard times matters. What are you preaching to yourself?

“Why are you cast down , O my soul, and why are you in turmoil within me? Hope in God; for I shall again praise him, my salivation and my God.
Ps 42:11″

Cold weather is fun

February 3, 2026 BackBlasts

AO: shamruck
Q: Eliza
PAX: Mermaid, Lizzy, Baby Boomer, Polly, Trojan
FNGs: None
COUNT: 6

THE THANG: some showed up tardy and we still rucked

COT: show grace to one another. Assume the best in one another