Back-Blast – Page 8 – F3 Knoxville

[halls-otb] The Full Monty

March 5, 2026 BackBlasts

AO: halls-otb
Q: Z-Pack
PAX: Frizzles
FNGs: None
COUNT: 2
WARMUP:
SSH
Windmills
Squat and Reach
Hillbillies
Shoulder Taps
Raise the Roof
Michael Phelps
Tempo Merkins

THE THANG:
The Fully Monty is designed to be a full body CMU workout.

1 – 3: 20, left, right plyo Merkins on cmu and 10 incline merkins on cmu.
“10 SSH, 4ct”4: 10 CMU deadlifts
“Bernie to cone, Bernie back”5: 10 rows
“10 SSH, 4ct”6: 10 goblet squats
“Bernie”7: 10 swings
“10 SSH, 4ct”8: Curls
“Bernie”9: Thrusters
“10 SSH, 4ct”10. Military Press
“Bernie”
MARY:
LBCs

ANNOUNCEMENTS:
Haw Ridge, March 27th

COT:
COT – Showing Honor
Romans 12:10 ESV
[10] Love one another with brotherly affection. Outdo one another in showing honor.

I am thankful for Frizzles out in the gloom. He posts consistently, especially since the Duck days of August. He leads through regularly Qing and as the 2nd F Q for Knox East. He is fun and encouraging. He brings jokes and also helpful COTs.

Bait and switch

March 5, 2026 BackBlasts

AO: asylum-am
Q: Hands
PAX: P3, Waffle House (Brady Greene), Hands, Matlock (Bill Maddox), Snitch (Cory Beilharz ), Borg, Casey Kasem (Jess), Tropicana, Sawdust, Blowhole
FNGs: 1 Blowhole
COUNT: 10
WARMUP:
SSH, froggy squats, high knees, butt kickers, tie fighters, tempo merkins
THE THANG:
Trotted over to the Grand Lawn to do a Waxjob Q – Crazy 48’s :tm:
Round 1 do a lap, 48 squats
Round 2 at the 1/2 way point and end of the lap, 24 4 ct flutter kicks and 24 squats
Round 3 at the four corners, 12 4 ct mountain climbers, 12 4 ct flutter kicks, 12 squats
Round 4 at the 4 corners and the 2 1/2 points on one leg of the lap (6 stops total) do 8 HR merkins, 8 4ct mountain climbers, 8 4 ct flutter kicks, 8 squats
Round 5 make a figure 8 and at each turn do 6 burpees, 6 of all the other exercises
We only got 1/2 way done and had to return to the AO. This workout was too crazy to complete by 6:15.
The pax was most discouraged that we had no time for broga. This was an epic Q fail. The Q promises to have a dedicated broga day on a Tuesday or Thursday soon.
Snitch (Cory Beilharz ) did remind us how to start leading and exercise and the proper phraseology thereof. However, we learned he does not have equivalent skill in ending an exercise. You can’t have it all I guess.
MARY:
She laughed at the Q’s time mismanagement
ANNOUNCEMENTS:
Haw Ridge
We talked about the upcoming Fardeen Rastagar BBQ. More details to come.
Go hiking with Pac-man Friday morning.
COT:
I need to make a big change. I am scared but not paralyzed.
We welcomed Casey Kasem (Jess) ‘s friend from Wales – Blowhole. (get it? Wales, whale, …)

THAAD

March 5, 2026 BackBlasts

AO: dogpound
Q: Nixon
PAX: Lightweight, Pew-pew, Earmuffs (Dan Studt)
FNGs: None
COUNT: 4
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 tennis court

PAXs may complete any exercise in any order but must complete all 5 sets before beginning again. Do any exercise from the Tennis Court and then Run to the Bathrooms to complete any exercise.

Tennis Court Side:
Blockees x 5
Skull Crushers x 10
Curls x 15
Thrusters x20
Goblet Squats x 25

Bathrooms:
Burpees x 5
Perfect Merkins x 10
Big Boys x 15
Squats x 20
Side Straddle Hops x 25

MARY:

ANNOUNCEMENTS:

COT: Your time and effort are like Terminal High Altitude Area Defense (THAAD) missiles, but do not cost 12.6 million dollars per unit. You can never do as much work with the time and effort that you think you have. So use your missiles prudently. This COT was brought to you by Lockheed Martin 😀

Jacob’s Ladder

March 5, 2026 BackBlasts

AO: bigball
Q: Wedding Singer
PAX: Drive-thru (Mikel Towe), Huffy (Ken Hill), Wes Franks (Pony Tail), vanilla, StinkBait
FNGs: None
COUNT: 6
WARMUP: 10 Jumping jacks
10 Split Jacks
10 Hillbillies
10 Baby Burpees (8 ct in cadence)
Fire Drill

THE THANG:

Part 1: Jacob’s Ladder (at Sunsphere Stairs)
@ Bottom:
5 Burpees
9 Wall Sit to Merkin
12 Six inch Squats (Face the wall – toes no more than 6 inches from the wall)

@ Middle
5 Burpees
9 Hand Release MRK
12 Monkey Humpers

@ Top
5 Burpees
9 T Merkins
12 Bobby Hurley Jump Squats

@ Middle
5 Burpees
9 Hand Release MRK
12 6 Monkey Humpers

@ Bottom:
5 Burpees
9 Wall Sit to Merkin
12 Six Inch Squats

It adds up to 130 (25 Burpees – 55 merkins – 70 squats). Jacob was 130 years old when he had the vision of the ladder with angels going up and down to heaven

Part 2 – Crowd Pleaser (so named by Drive Thru)

MARY: Stretching is Part of the Workout
Stretching plus a few Mountain Climbers

ANNOUNCEMENTS:

COT: Strength Training for your brain
The brain’s attention & focus are scarce resources. How should we spend these?
1. Reading books builds deeper understanding
Books allow serious engagement with ideas. Reading trains the brain to process complex ideas and think critically.
2. Social media algorithms shape attention and worldview
Neil Shenvi writes that social platforms create insular tribes, rewarding outrage and emotion over reflection. Your attention becomes their tool, not yours.
3. Reading helps resist cultural noise
Certain ideas spread rapidly when people adopt them without analysis. Books help you slow down, confront assumptions, and develop reasoned views instead of being passively shaped by trends or outrage cycles
– The form of media reshapes how we think, not just what we think.
– Whoever controls attention controls formation.
– Books train discernment; algorithms train reflex.

The English words “read” and “Readiness” come from similar Old English root words. rǣdan (the verb, “to advise or interpret”) and ræde (the noun/adj. “advice, counsel; ready” and came to mean “the state of being prepared”) Reading is one way of practicing preparedness.

Application / Encouragement:
Decide how to build your mind. Even a few minutes of deeper reading a day compounds over time. Strengthen your judgment, resist manipulation, and invest your attention in growth—not distraction. Your mind is your most valuable asset.

Recommended Reading
F3 Q Source
Every Moment Holy – series of short prayers
Christ Formed in You – Brian Hedges
Mere Christianity – C.S. Lewis
Disciplines of a Godly Man – R. Kent Hughes
Knowing God – J.I. Packer
Pilgrim’s Progress – John Bunyan
The Screwtape Letters – C.S. Lewis

Ruck

March 5, 2026 BackBlasts

AO: shamruck
Q: Fabio (Joe Hamilton)
PAX: Mermaid, slappy, Butterknife
FNGs: None
COUNT: 4
WARMUP:none

THE THANG: 4 men, two dogs walked and talked

MARY:none

ANNOUNCEMENTS:Haw Ridge

COT: Biblical gender roles – how society does not encourage young men to be leaders that represent Christ.