Back-Blast – Page 7 – F3 Knoxville

They said it couldn’t be done… then they did it

March 6, 2026 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Natty, Recoil (Blake Conley), Imodium, Lift Kit, FND Smiley, FND Smiley
FNGs: 1 FND Smiley
COUNT: 6
WARMUP:
Ruck-a-loop
Discover some sandbags hidden in the gloom of FixerUpper Plaza (est. 2025).

THE THANG:
1 PAX performs deadlifts with sandbag. He had the option of
– 40 reps with 80# bag
– 80 reps with 40# bag
– 100 reps slick
Once he finishes his reps, he hustles the opposite direction of the other PAX and meets up with them
Meanwhile, the other PAX ruck a loop around the park with a 5 minute time goal to complete the loop. If this goal is not met, then everyone must do 25 ruck merkins.
There was some chatter that this time goal was not reasonable. Then the time goal was met on the next loop. 😀

MARY:
HC for next time, probably

ANNOUNCEMENTS:
Escape from Haw Ridge, Friday 3/27

COT:
Reading from Numbers 13 and 14 from the Hebrew Scriptures. The Chosen People of God rebel and vote 603,500 to 4 not to enter the Land of the Promise. Amid chaos and death threats, Moses intercedes and asks God to remember his promise.

This is a fascinating story and worth your time and attention. In a “hot take” culture, I commend meditating on the Bible to see what has been there all along but is not immediately obvious.

Prayer for certain requests. SYITG next time :v:

6 Rounds on the 6th

March 6, 2026 BackBlasts

AO: the-equalizer
Q: Madoff
PAX: Cheney, Snowbird, Mouthwash, Ribbed (Joshua Sagraves), Bookman
FNGs: None
COUNT: 6
WARMUP:
Walk to Smokehouse and grab the CMUs
Walk to the flagpole

THE THANG:
6 rounds
– 20 CMU snatches
– 15 CMU goblet squats
– 10 straight leg sit-ups with CMU overhead
– 5 half burpees to CMU
– Rest 1 min

20s
In and outs
CMU leg overs
Flutter kicks

MARY:
10 Kentucky Cheerleaders
10 LBC on a Ribbed count
20 Freddie Mercury
1 min plank

ANNOUNCEMENTS: None

COT: Shared about my Uncle Ricky going through end of life. Reminded everyone to know what’s core important to them and hold fast.

Ultimate Fun

March 6, 2026 BackBlasts

AO: the-farm
Q: Lightweight
PAX: Bartman, Aladdin, Pew-pew, Mayberry, Magnum
FNGs: None
COUNT: 6
WARMUP:
Yep
THE THANG:
Ultimate Frisbee
MARY:
No
ANNOUNCEMENTS:
Haw Ridge
COT:
What do you prioritize?

For Educational Purposes

March 6, 2026 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Tropicana, Cinco (Scott McGuire), Hands, Matlock (Bill Maddox), Cat Gut (Mike Davis), Cosmo 2, Fardeen Rastagar, Hands, Sawdust, Waffle House (Brady Greene)
FNGs: None
COUNT: 10 but missing one welshman
Today’s Q was planned for the benefit of @Blowhole, a young Welshman eager to experience all East Tennessee has to offer. The plan was to educate him about our disputatious nature and our history of crankiness, so by not showing up he proved he fit right in.

He did miss out on a decade of health and happiness, however, when the Junk Science was offered to all present. Shoulders were well blasted then shaken out in preparation for the Cloud’s very own Jack Webb. Jack is never easy.

As we made our way to Cardiac (as is my custom) I wondered if more people than just Matlock (Bill Maddox) labor under the misapprehension that Waffle House Qs are occasionally spirit led. Nothing could be further from the truth! I plan meticulously; I just don’t have any imagination.

Prayers for our old friend who we miss having out there in the gloom; prayers for a family going through something truly awful; gratitude for our being out there together another day.

>From Between Noon and Three by Robert Farrar Capon: “…it is Jesus who is your life. If he refused to condemn you because your works were rotten, he certainly isn’t going to flunk you because your faith isn’t so hot. You can fail utterly, therefore, and still live the life of grace. You can fold up spiritually, morally, or intellectually and still be safe.
Because at the very worst, all you can be is dead – and for him who is the Resurrection and the Life, that just makes you his cup of tea.”

HMNISFFTEAITMSFASFD

March 6, 2026 BackBlasts

AO: shamrock
Q: Eliza
PAX: MacGruber, Polly, Crawlspace, Fabio (Joe Hamilton), Mic Drop(Sam), Eliza, Anchorman, Jared mayberry, Goat Rider
FNGs: None
COUNT: 9
WARMUP: Cherry picker, side straddle hops, Grady corn, Moroccan night club

THE THANG: tabata 30 seconds on 10 seconds rest

– run to pillar and back
– Bench press
– Shoulder tap
– OH press
– Hello dolly
– Tricep extension
– Plank jacks
– LBC
– CMU swings
– Flutter kicks
– Curls
– Merkins
– Squats
– Freddy mercury
– Alternating rows
– Heels2heaven
– Blockers
– Big boys

MARY: built in

ANNOUNCEMENTS: Escape from Haw Ridge

COT: generosity and selfishness can be displayed in your actions and how you treat others. what does generosity look like to you? Where can you start? Where can you improve?