Back-Blast – Page 40 – F3 Knoxville

Pavilon Heater

February 2, 2026 BackBlasts

AO: asylum-am
Q: P3
PAX: Natty, Casey Kasem (Jess), Cat Gut (Mike Davis), Cinco (Scott McGuire)
FNGs: None
COUNT: 5
WARMUP:

5 Easssyy Burpees
SSH
Lap around the parking lot
Cherry pickers
Runners stretch
Up down dog
Shoulder lubricator

THE THANG:

Number off by 1’s and 2’s

1’s stay and 2’s run to rustic pavilon, when 2’s get back, switch. Rinse and Repeat

Pavilon
AMRAP
10 Bulgarian Split Squats (each leg)
15 table Rows
20 Merkins
30 LBCs on the 4 count

Pick up where you left off when you get back.

Rustic Pavilon

20 Burpees and run back

MARY: none

ANNOUNCEMENTS:

Haw Ridge coming up on the last Friday in March

COT:

Shared a discussion that I watched recently about the power of positive thinking. Specifically how positive thinking rooted in faith translates to better resiliency, thus a longer happier life.

2 Corinthians 4:16–18
“We do not lose heart… For what is seen is temporary, but what is unseen is eternal.”

[crossroads-vls] F4 LDP and F5 Preparedness

February 1, 2026 BackBlasts

AO: crossroads-vls
Q: Otis
PAX: Spellcheck, Floppy Disc, Otis
FNGs: None
COUNT: 3
WARMUP: Opening prayer, order food and coffee(water for Floppy)
THE THANG: Leadership Development Process
Statement: The process employed by a group to develop new leaders.

Socratic:
*Is a Leader born or made?
*Are there common elements to leadership development?
*Should the leadership development process be controlled from the top of an Organization?
Spur:
*Great Leaders develop new Leaders
*The LDP has 4 steps: Schooling, Apprenticeship, Opportunity and Failure
*The LDP depends upon decentralized execution to central purpose

We spent some time discussing “Is a leader born or made”. General consensus was that they are made, although certain people are born with favorable qualities that give them a good head start.

The 4 common components of an LDP; Schooling, Apprenticeship, Opportunity and Failure are not necessarily a staged process. These can happen simultaneously and often should. The kicker mainly being the intentionality of the Leader to plan and construct this process.

Floppy Disc helped us understand the last Spur, pointing out that many good organizations have decentralized execution to a central purpose. There may be a leader at the top but most have many other leaders executing the mission in the best way for their team.

MARY: Discuss making positive habits from our monthly focus of the Get Right Qpoints. Finishing up the Daily Red Pill and hopefully it provided the habit to focus on the good, right thing daily. Prayer
ANNOUNCEMENTS:
COT: the whole thing

A Chilly Tabata

January 30, 2026 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Squatter, Crawlspace, Stitch, Dumpster Dive, Anchorman, Eliza, Baby Boomer, slappy, Mermaid, MacGruber, Lizzy, FixerUpper
FNGs: None
COUNT: 12
WARMUP:
SSH * 50
Cherry Pickers *3
Baby Arm Circles forward & Backward * 15
THE THANG:
Mosey to Jesus (not a bad thing)
Pair up into 6 groups of two
Timer for 50 seconds, with a 10 second timer to rotate
Exercises at each location were as follows:
Merkins
Squats
Dips
Lunges
Wall Squats
Big Boy Sit ups or Little Baby Crunches
Mosey back to the flag

MARY:
Tempo LBC’s
Pickle Pointers and single leg pointers
ANNOUNCEMENTS:
The Convergence is a go even with a snow forecast, bundle up and drive safely
COT:
I shared a story about an old friend, Blake, of which you can read the article here. It would be nice to have friends like this, so be a good friend.

www.chattanoogan.com/2003/2/19/32776/Blind-Deer-Hunter-Sees-the-Light.aspx

Friday Ruck PT

January 30, 2026 BackBlasts

AO: thequacken
Q: vanilla
PAX: Frizzles, Natty, DoorKicker (Jud), Mountain Ice, Postman (Scott Colby), Recoil (Blake Conley), vanilla, Mic Drop(Sam)
FNGs: None
COUNT: 8
WARMUP: walkin

THE THANG: random ruck routes with 10 merkins and 10 squats every 3 min

MARY: nah

ANNOUNCEMENTS: Adam (bone marrow recovery) – Recoil (Blake Conley) church member who lose home and kids in fire

COT: So many people walk around with a meaningless life. They seem half-asleep, even when they’re busy doing things they think are important. This is because they’re chasing the wrong things. The way you get meaning into your life is to devote yourself to loving others, devote yourself to your community around you, and devote yourself to creating something that gives you purpose and meaning.

— Mitch Albom Tuesday’s With Morrie

Fun on the hills, even without snow!

January 30, 2026 BackBlasts

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Tropicana, Casey Kasem (Jess), Gibbler, Cinco (Scott McGuire), Matlock (Bill Maddox), Cat Gut (Mike Davis)
FNGs: None
COUNT: 6
WARMUP:
SSH x 25, arm circles in lunge, tempo merkins, plank jacks, tempo squats
THE THANG:
Bernie up baby Everest and do 5 up/downs. Mosey to benches on Cardiac and do 50 dips. Mosey to skunk hill and do 10 drydocks at each turn. 3 trips up skunk hill doing 10 monkey humpers on bottom and 10 hand release merkins on top. Bernie to first turn on Cardiac and do 10 squats. Run up to benches and do 50 dips. Mosey toward Everest and do 3 merkins and 3 big boy sit-ups at every other light pole. At Everest grab a partner. One runs while partner does exercise. Doras 150 merkins, 150 squats, 100 big boys. Run up Everest and when the spirit leads stop and do 15 big boys facing up hill. Mosey back to AO.
MARY:

ANNOUNCEMENTS:

COT: Reading a book called “ The Promise of Heaven” by Dr. David Jeremiah. If you are a follower of Jesus and He is Lord of your life you are an adopted child of God and you will spend eternity with Him. We will have a new body and live on a new earth. Lots of detail about our eternal home in the Bible, especially Revelation. 21 and 22. It is gonna be great! Don’t miss out and don’t let your friends miss out. Tell others the good news.