Back-Blast – Page 43 – F3 Knoxville

Heavy day with bad music choices

January 28, 2026 BackBlasts

AO: the-equalizer
Q: Ribbed (Joshua Sagraves)
PAX: Mouthwash, Headgear, Bookman, Snowbird
FNGs: None
COUNT: 5
WARMUP: lead by the Pax cause the Q was late

THE THANG: Mosey to the Smoke House and grab a SMU

“Start the music. And we do 100,200,300 of work as one member of the pax farmer carries his SMU around a pre-defined route. “Curls
Bent over rows
Hillbilly walkers

Move to another spot same routine
OH Press
chest press
Squats

ran out of time
MARY: no time

ANNOUNCEMENTS: Star fish THIS WEEKEND Be there. No sign up sheet needed because we’re men.

COT:
Psalm 23

NFL Trivia

January 28, 2026 BackBlasts

AO: shamrock
Q: Drano
PAX: Stitch, slappy, Lizzy, Anchorman, Pool Boy, Honeydew, Mermaid, @Polly
FNGs: None
COUNT: 9
WARMUP:
– SSH (15) IC
– Baby arm circles (15) IC
– Imperial Walkers (15) IC

THE THANG:
Mosey around the AO between exercises.
Stopping to answer NFL trivia and draw a card from the deck. Each card and suit corresponds to exercise and rep count.

❤️ – 10
:clubs: – 15
♠️ – 20
♦️ – 25

2 – Merkins
3 – Bobby Hurley
4 – Mtn. Climbers
5 – Squats
6 – Lunges
7 – Carolina Dry Docks
8 – Plank (60 seconds)
9 – Big Boys
10 – SSH
J – Flutters (2 count)
Q – Iron Mikes
K – Shoulder Taps (2 count)
A – Dips
Joker – 2 minute wall sit

MARY:
Slowsy back to flag

ANNOUNCEMENTS:
Convergence on Saturday morning, Jan. 31st.
6:00am – PreRuck
7:00am – Beatdown
8:00am – coffee at C-f-A
Mermaid is handing off the Nant’an roll, so be there if you can to show some love!

COT:
Today’s reminder was that our workouts do not have to be complex or overly thought out. Sometimes we just need men to step up and lead. Our mission in F3 is to invigorate male community leadership. So, the encouragement is to grab a Q and begin leading. If it’s your first time, we’d love to help you learn! If you haven’t done one in a while, we’d love to have you lead. And if you do them regularly, thank you! Keep it going! :muscle:

Grab a Q in February!

Circuit Circuit Circuit

January 28, 2026 BackBlasts

AO: asylum-am
Q: Gibbler
PAX: Cat Gut (Mike Davis), Cosmo 2, Matlock (Bill Maddox), Tropicana, Gibbler, @Suds, @Gilligan
FNGs: None
COUNT: 7
WARMUP: Rocky Balboa and karaoke and Bernie and super Mario. Matlock (Bill Maddox) said “hips don’t lie.”

THE THANG: 4 rounds and counting down by 5’s from 20 near the pavilion of decline merkins and pistol squats and calf raises and table rows. Mosey to cloud for 4 rounds of dips “when I dip you dip we dip” step ups incline merkins and crunchy frogs. Mosey to chapel for merkins skaters and flutter kicks. Finish on the cloud with Mary

MARY:

ANNOUNCEMENTS: starfish convergence

COT: every moment holy “waking” liturgy

It’s Cold

January 27, 2026 BackBlasts

AO: asylum-pm
Q: High Heels
PAX: Pele (Jon Lindberg), Lizzy, Lilydipper, Rooney(Carl Whipple), Pusher, Tenderfoot, Doubtfire (Nick Bond), Drum Major, Bacon (Ben), Serpentine (Jason Pierce)
FNGs: None
COUNT: 12
WARMUP:20 SSH – 2 Burpees, 15 IW – 4 Burpees, 10 squats – 6 Burpees, 10 BACs -6 Burpees, 10 Merkins – 4 burpees, 5 Motivators – 2 Burpees

THE THANG:
0900 – 4 times
Dora at Church 100 dips 200 merkins, mosey to bathroom parking lot, 20 lunges, 6 burpees and 10 BBS

MARY: no time

ANNOUNCEMENTS: convergence this Saturday

COT: discipline is the bridge that connects goals to accomplishments

dICE Ladder

January 27, 2026 BackBlasts

AO: dogpound
Q: Nixon
PAX: Lightweight, Aladdin, Einstein, Weezer
FNGs: 1 Weezer
COUNT: 5
WARMUP:

Stretch 8 minutes :
Side Straddle Hops x 10
Little baby arm circles x 20
Tempo merkins x 10
Tempo squats x 10

THE THANG:

Run to pull-up bars

Accountability Buddy Pull-ups 3 sets
– Do one max set of pullups with your buddy
– Do two more sets to you max reps with you buddy assisting as needed

Run to lower Parking lot

Dice Ladder

One PAX Rolls 2 dice then picks an exercise. The group does those exercise at each lamp post, starting with one and going until the dice number is reached. Then PAXs return to the starting position at the lower parking. Another PAX rolls dice and picks an exercise.

Example: PAX rolls 8, picks merkins, PAX run to the first light post and do 1 merkin, then runs to the second light post and does two merkins etc.…..

MARY: N/A

ANNOUNCEMENTS: Starfish 31st

COT: It was cold today, but you showed up. Help motivate others to brave the cold and other hardships of life.