Back-Blast – Page 46 – F3 Knoxville

Shamrockruck

January 24, 2026 BackBlasts

AO: shamrock
Q: Eliza
PAX: Baby Boomer, Mermaid, Lizzy, Drano, Honeydew, Stitch, Crawlspace, Fabio (Joe Hamilton), MacGruber, Voodoo, Polly, Anchorman, slappy
FNGs: None
COUNT: 14
WARMUP: tempo squats

THE THANG: ruck to gulf park with vests and rucks, carrying 80,60,40,20 # sandbags. Exercises at the turn. Back to flag

COT: Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.

Thomas A. Edison

This quote applies to life in general, but also to your marriage. Never give up.

[f3knoxvillemain] Morningside OTB

January 23, 2026 BackBlasts

AO: f3knoxvillemain
Q: Doppelgänger (Chase Hively) , vanilla
PAX: Bobsled (Jerome Johnson Sr), Otis, Magic Mic (Jarrett Woodall), Doppelgänger (Chase Hively), vanilla, BTU, Pillow case, Swanson, Grouch (Danni Lupisella), Commish, Stutter Step, Ghost, Double Dribble, Donkey Kong. Air Drummer, Sunshine, JD Jackson
FNGs: 6 Stutter Step, Ghost, Double Dribble, Donkey Kong. Air Drummer, Sunshine, JD Jackson
COUNT: 17
WARMUP:
SSH x 25
Cherry Pickers x 5
TN Rocking Chair x 15
Little o This, Little o That
LBACs x 10
Imperial Walkers x 10

5 penalty burpees for BTU’s Tardiness

THE THANG:
DORA!
PAX partner up
P1 – Runs a lap around small Gazebo
P2 – Completes AMRAP of
– 100 Blockees
– 200 American Hammers
– 300 Bobby Hurleys
When Partner 1 returns from the run, switch places and pick up where Partner 2 left off.

MARY:
Air Squats to “Bring Sally Up”

ANNOUNCEMENTS:
Come to Big Ball tomorrow at 7AM!
2nd F Fellowship at Kerns on Wednesday at noon.

COT:
Faith in Action – Doppelgänger
Fellowship in Action – Vanilla

James 2:26 CSB [26] For just as the body without the spirit is dead, so also faith without works is dead.

I wanna ruck

January 23, 2026 BackBlasts

AO: thequacken
Q: Mountain Ice
PAX: vanilla, Otis, DoorKicker (Jud), Hobie
FNGs: None
COUNT: 5
WARMUP:
Ruck’d tha loop

THE THANG:
Step off into the cool morning air and see where the roads take us. 2.63 miles later we arrived back at the AO

ANNOUNCEMENTS:
– Upcoming Knoxville starfish convergence 1/31
– AO launch: The Spillway in Norris is planting the flag for the first time. 2/4
– Goruck event coming in April. Weekend of the 24th.
– Campus/downtown 2nd F lunch next Wednesday! 1/28

COT:
‘To come back to the question, the wise man, self-sufficient as he is, still desires to have a friend if only for the purpose of practising friendship and ensuring that those talents are not idle. Not, as Epicurus put it in the same letter, ‘for the purpose of having someone to come and sit beside his bed when he is ill or come to his rescue when he is hard up or thrown into chains’, but so that on the contrary he may have someone by whose sickbed he himself may sit or whom he may himself release when that person is held prisoner by hostile hands. Anyone thinking of his own interests and seeking out friendship with this in view is making a great mistake.’

-Seneca, Letter IX On Friendship

Rolling the Dice

January 23, 2026 BackBlasts

AO: juco
Q: Ike
PAX: Guardrail, Butterknife, Dart Gun, Mailbox, Love Shaq, Lt. Dan, Erector, Windex, Jim Norris, Daddy Mack, Starlink, Bowser, Wanderer, Data, Isiah Perry (Shark Bait)
FNGs: 1 Isiah Perry (Shark Bait)
COUNT: 17
WARMUP: Motivator, Cherry Picker, Flutter Kicks

THE THANG: Run to various sections of the campus.. For workouts, roll three six-sided dice for number of counts of the exercise, two for the exercise. Roller gets to choose. One die B= Burpees, M = Merkins, BB = Big Boys, Sq = Squats, SSH = Side Straddle Hop, MC = Mountain Climer. The other die has FK = Flutter Kicks, BC = Box Cutters, HD = Hello Dolly, B = Burpees, TTH = Toes to Heaven, V = A stretch led by Voodoo. We also did coupon exercises, with the dice for the number of reps of the exercise selected by a member (rotated to each)

MARY:

ANNOUNCEMENTS: 1/31 convergence at asylum.
3/27 Escape from Hall Ridge

COT:

1/22 Mosey to the Hill

January 22, 2026 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), Huffy (Ken Hill), Passport (Ryan Matthews), Magic Mic (Jarrett Woodall), Longhorn
FNGs: None
COUNT: 7
WARMUP:

THE THANG:

Mosey to the Hill

10 reps
Hand release
Lunges
LCRC
Prison Squat
Flutters
Lap around Ayers
5 burpees back at start

MARY: boat canoe

ANNOUNCEMENTS: watch the weather this weekend/Monday/Tuesday.

COT: