Back-Blast – Page 4 – F3 Knoxville

Eyes on the Prize

March 10, 2026 BackBlasts

AO: asylum-pm
Q: Crash Dummy
PAX: Lilydipper, Pele (Jon Lindberg), Pusher, Lizzy, High Heels, Curveball, Tenderfoot, Dung Beetle, Dain Bramage, Shogun
FNGs: None
COUNT: 11
WARMUP: Run around pavilion/playground back to AO. SSH – 20ea. Windmills – 10, Monkey Humpers – 10. Pterodactyls – 10 (fwd/bwd). Stretching. Run the parking lot.

THE THANG: Partner Up! Partner A: Bernie up Baby Cardiac. Partner B: Reverse Lung. X3.

Run to top of Cardiac: Suicides: 5 Merkins at top. Turns: Jump Squats 10 reps. Finish at the bottom.

Mosey to Caribbean: Every other island 5 Burpees.

MARY: N/A

ANNOUNCEMENTS: Hardship Hill, Genesis

COT: Proverbs 17:24: “A discerning man keeps wisdom in view, but a fool’s eyes wander to the ends of the earth.”

2026 Translation: Wise men lock in, fools fantasize. Wise men create; fools just wait. Wise men build what’s in front of them. Fools daydream about what they’ll do someday.

I love daydreaming. I buy a lottery ticket hoping it hits but the truth is, it wouldn’t hit if I played the lotto every day from the day I was born until the day I die. What matters is hard work and dedication. You have to put in the work. Every. Single. Day!

We beat the rain

March 10, 2026 BackBlasts

AO: shamruck
Q: Mermaid
PAX: MacGruber, Lizzy, Mermaid
FNGs: None
COUNT: 3
3 guys and two dogs who did not go anywhere on spring break took a lazy stroll on Old Faithful.

COT:
We discussed this week’s Q Point
f3nation.com/jester

Summer Abs start in Spring

March 10, 2026 BackBlasts

AO: dogpound
Q: Lightweight
PAX: Einstein
FNGs: None
COUNT: 2
WARMUP:
Yes
THE THANG:
Abs and movement in the Thunderdome. BBS, Hollow Rockers, Imperial Walkers, Box Cutters, Flutter Kicks, Side Crunch.

Jog, Bernie, side shuffle, lunge
MARY:
No additional Mary
ANNOUNCEMENTS:
Haw Ridge
COT: Your past doesn’t define you

Super MAR10 Beatdown

March 10, 2026 BackBlasts

AO: bigball
Q: vanilla
PAX: Magic Mic (Jarrett Woodall), Swanson, Drive-thru (Mikel Towe), Postman (Scott Colby), vanilla, Chuck
FNGs: None
COUNT: 6
WARMUP: Usual

THE THANG:
World 1-1: Sky World (Upper Body)
Big Ball
11s
Derkins
Shoulder Taps (L/R 1)

World 1-2: Underground Cavern (Legs)
AO Fountains
10 Min AMRAP
1. 20 Squats
2. 20 Reverse Lunge
3. 20 Box Jump/Step Ups
4. 20 Mountain Climbers

Bowser Castle Climb
L&N
10 Min AMRAP (10 reps each)
Blockees
Over-Head Press
WW3 Sit Ups
Skull Crushers
Energizer Bunnies
Ranger Merkins
– Run stairs

Once the timer goes off…

SUPER STAR MODE
Jail Break to Flag Pole
10 Starfish Sit Ups
10 Star Jumps

MARY: nope

ANNOUNCEMENTS:

COT:
“Thank you Mario! But our princess is in another castle!”
Always another level…

“I feel…that I am being not only reformed, but transformed. I do not, however, assure myself, or indulge the hope, that there are no elements left in me that need to be changed.”
“I can show you many who have lacked, not a friend, but a friendship…”
Seneca Epistle vi

“And we all, who with unveiled faces contemplate the Lord’s glory, are being transformed into his image with ever-increasing glory, which comes from the Lord, who is the Spirit.”
‭‭2 Corinthians‬ ‭3‬:‭18‬ ‭NIV‬‬

3/9 cards

March 10, 2026 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Rep Sleepy, vanilla, Postman (Scott Colby), Natty, Wes Franks (Pony Tail)
FNGs: None
COUNT: 7
WARMUP:

THE THANG:

Deck of cards on the performance lawn

:heart:- lap
:clubs:- hand release Merks
:diamonds:- American hammer
:spades:- jump squats.

MARY:

ANNOUNCEMENTS:

COT: