Back-Blast – Page 5 – F3 Knoxville

Stairs and CMUs

March 9, 2026 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: Recoil (Blake Conley), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 3
WARMUP:
SSH
Windmills
Squat and Reach
Tie Fighters
Shoulders Taps
OH Claps
Raise the Roof
Michael Phelps
Tempo Merkins
Mountain Climbers

THE THANG:
Stairs and CMUs
Slowsey, carrying CMUs to our favorite parking lot at FCUMC, Friday Morning Lights!
At FML we did some CMU exercises. 45 seconds of work with a 10 second break.
1. Blockees
2. Curls
3. Decline Merkins
4. F. Kicks while pressing CMU
5. Lunges
6. Swings

We got in 3 rounds before running out of time, and between the rounds we climbed up and down a set of stairs 5 times. So, we did the stairs twice. We used the dad joke button several times and listened to some tunes. Also! my playlist included Tubthumper (burpee song) and Bring Sally Up (Merkins). If one of these songs came on we would pause the workout and burpee or Merkin or both if we got lucky. Unfortunately, neither song popped up during the workout :disappointed: .

MARY:
Nope, ran out of time.

ANNOUNCEMENTS:
– Haw Ridge 3-27-2026
– Slack is migrating to F3 Nation Slack, which apparently is what Clinch Valley has now. So check that out. The change happens this month or next month, I think.
– Quacken vs. Brickyard ultimate football next month
– Some kind of Go Ruck event soon, check the main channel and announcements channel. Lizzy will know.

COT:
Psalm 23 – a soothing balm for your soul. You have a loving God who will shepherd your soul. He will lead your spirit to cool refreshing waters and lush pastures. Trust in him.

Spring Break Soiree

March 9, 2026 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Mermaid, Honeydew, Stitch, Anchorman, Frickin Zamboni
FNGs: None
COUNT: 5
WARMUP:
SSH
Cherry Pickers
Arm Stretching
Willie Mays Hayes
Quad Stretching
THE THANG:
Station 1 – Cinderblock Strength Circuit
3 Rounds
20 reps each exercise
1 lap after each round
Exercises (20 reps each):
– Thrusters only 10 each rd
– Bench Press
– Curls
– Overhead Press
– Deadlift
Complete all five movements (100 reps total), then run one lap. Repeat for three total rounds.
Station 2 – Leg Grinder
3 Rounds
Modified lap after each round
Each round:
– 60-second Wall Sit
– 20 Walking Lunges (10 each leg)
– 20 Elevated Heel Squats
– 20 Split Squats (10 Each leg)
Modified Lap (quad burner lap):
– 20 Low Partial Squats (stay in the bottom half, do not fully extend)
– Duck Walk Backward while staying low (set distance or across parking lot)
– 20 Low Partial Squats
– Duck Walk Forward back to the station
Stay low the entire time. No standing tall between movements.
Repeat full sequence for three total rounds.
Station 3 – Dips & Merkins 11’s
– 10 Dips / 1 Merkin
– 9 Dips / 2 Merkins
– 8 Dips / 3 Merkins
– 7 Dips / 4 Merkins
– 6 Dips / 5 Merkins
– 5 Dips / 6 Merkins
– 4 Dips / 7 Merkins
– 3 Dips / 8 Merkins
– 2 Dips / 9 Merkins
– 1 Dip / 10 Merkins
Complete all rounds down the ladder.
MARY:
Tempo LBCS
Jane Fondas 3 variations both sides until time expires
ANNOUNCEMENTS:

COT:

The Jester
f3nation.com/jester

[genesis] Circuit Court Shuffle

March 9, 2026 BackBlasts

AO: genesis
Q: Steam
PAX: Lizzy, Brick
FNGs: None
COUNT: 3
WARMUP
– SSH: 15×4
– Hillbilly: 12×4
– Cherry Pickers: 5×4
– Squats: 12×4
– Merkins: 12×4
– Sandbag curls: 12 (up)
– Sandbag presses: 12 (up)

THE THANG
Circuit Court Shuffle
– Combination of 2 GORUCK workouts
– www.goruck.com/blogs/workouts/hold-fast-3122026
– www.goruck.com/blogs/workouts/push-pull-go-3092026

8 Rounds
– 20 4ct mountain climbers
– 12 lunges
– 10 pushups
– 10 sandbag upright rows
– 6 sandbag over the shoulder presses
– 6 sandbag cleans (-press)

In between rounds: run the 3-court perimeter or down/back on the Circuit Court hill

MARY
– 10 minutes of stretching and mobility work

COT
Psalm 119:105 (CSB) — Your word is a lamp for my feet and a light on my path
– MSG version: by tie wires I can see where I’m going; they throw a beam of light on my dark path.

The lamp illuminates the next step, the not the whole journey.

[the-pulpit] A tour of Stoneridge

March 9, 2026 BackBlasts

AO: the-pulpit
Q: Ike
PAX: Jim Norris, Smoked Pickle
FNGs: None
COUNT: 3
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Fence Funding

March 9, 2026 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Cat Gut (Mike Davis), Snitch (Cory Beilharz ), Double Wide, Cinco (Scott McGuire), Rainbow, Waffle House (Brady Greene)
FNGs: None
COUNT: 6
7 motivators, Wayne Dunn, Aw-Yeahs (for you, babe), Shoulder Blaster. All to warm up for the Burpee Buy-In, which is like Rainbow’s Burpee Box but with all the fun removed. I ended up with 60, which was probably the least of anybody.

Turned a Route 66 with Get Ups for the Grand Kids™ into a Route 55, 1) because I was not man enough to do eleven more, and 2) because we needed to get to the main event which was a Double Wide Sprint Session, AKA the Italian Tune-Up. It works wonders.

Little trip up Everest to find the first and second of approximately 23 fences we had to get over. Snitch (Cory Beilharz ) speculates that they are cash extraction devices for Big Jim & friends, and he may be right.

There was some bear crawling and some Crab Walking, followed by some picking sharp little rocks out of palms. Cat Gut (Mike Davis) might still be up there had we not retrieved him. Unmatched devotion to the game.

Last sprint in the parking lot and met up with the ruckers. Story that meant a lot to me on Saturday, about God’s attention and love for us. Prayers for the bereaved and for a friend carrying an enormous burden.

Now put those dewy shoes outside to dry.