Back-Blast – Page 89 – F3 Knoxville

[cv-lostpearls] Rucking with Jesus

October 10, 2025 BackBlasts

AO: cv-lostpearls
Q: Bail Bonds
PAX: Bail Bonds
FNGs: None
COUNT: 1
WARMUP:
None

THE THANG:
Covered 3.5 miles with some light jogging mixed in.
Spent time focusing on being in prayer. Especially for Street Hope TN. Shout out to Spellcheck for putting the miles into perspective at yesterday’s cv-brickyard COT. It was a good reminder that the miles we put it aren’t for our competitiveness, but a time of reflection and prayer on a ministry that shouldn’t have to exist, but does, due to the darkness that rules the earth. But there is light, and the light of the world, that pushes back all darkness, is Jesus. So spend time getting as many.miles as you can, and liftnup Street Hope and the girls impacted.

MARY:
Nah

ANNOUNCEMENTS:
10 yr Convergence at Asylum 11/8

COT:
Hard times fall on us all. How can we handle it? Read the All Pro Dad’s link below.

allprodad.com/responding-well-in-the-hard-times/?utm_term=playoftheday&_hsenc=p2ANqtz-9F2AUUX_sACMIK9zrsyKW6sEBVZB6Rx4uE-3QKIwcwiyqcRjSOL4bHv2HxjWKN3EAbOuweJpr4SAnl472dV-TEqUlRdA&_hsmi=100196899224…

A Musical Relay

October 9, 2025 BackBlasts

AO: bigball
Q: Frizzles
PAX: Passport (Ryan Matthews), G-6 (Rick Kuhlman), Chopsticks, Bear (down range)
FNGs: None
COUNT: 5
WARMUP: The Usual

THE THANG:

YHC paired off the Pax in to groups of two. This is your relay buddy.

As the music starts, begin the following:

One partner performs the exercise (as listed below) while the other partner runs to the pre determined tree. Once partner two returns, they swap places.

Everyone performs the same exercise (starting with number 1) for the duration of the song that is playing. Once a new song starts, move on to the next exercise.

Merkin (Can’t Stop – RHCP)
Jump Knee Tuck (Joker and the Thief)
LBC (Take Me Out – Franz Ferdinand)
Catalina Wine Mixer (Eye of The Tiger)
Air Squat (Seven Nation Army)
American Hammer (Numb/encore)
Monkey Humper (Welcome to the Jungle)
Plank Jack (Black Betty)
Merkin Hand Release (Highway to Hell)
Freddie Mercury (We Will Rock You)

ANNOUNCEMENTS:

Keep praying for Huffy’s son Nate.

COT:

How can we be intentional with our relationships? Keep your eyes open and listen to what the Holy Spirit is calling you to.

CMU Ladder

October 9, 2025 BackBlasts

AO: dogpound
Q: Einstein
PAX: Mayberry, Lightweight
FNGs: None
COUNT: 3
WARMUP:
The Usual

THE THANG:
Ladder, dropping the last each time. 10 reps each stop.

Curls
Lawn Mower
Box Cutters
Calf Raises
Swings
Gas Pumpers
Sumo Squats
Extensions
Blockee
uhaul

MARY:
LBC
Side Crunch

ANNOUNCEMENTS:
Sign up for the Convergence

COT:
1 John 3:16

Cardiac on Repeat

October 9, 2025 BackBlasts

AO: asylum-am
Q: P3
PAX: Pac-man, TrampStamp, Shotgun
FNGs: None
COUNT: 4
WARMUP:

5 easy burpees
SSH
Agility Drills
Lap around parking lot
Cherry pickers
Runners stretch
Down/up dog
Shoulder lubricator

THE THANG:

Mosey down to Pavilon
– 15 Merkins
– 15 Table Rows
– 20 Squats
3 rounds

Mosey to the bottom of Cardiac
– 20 Coupon Curls
1st time up – 1st turn, 2nd turn, and top – 15 big bois facing up hill

Mosey to bottom

– 20 coupon curls
2nd time up (Bernie) – 1st turn, 2nd turn, and top – 15 Merkins facing downhill

Mosey to bottom

– 20 coupon Curls
3rd time up – 1st turn, 2nd turn, and top – 30 heel taps facing up hill

Mosey to bottom

– 20 coupon curls
4th time up ( Bernie) – 1st turn, 2nd turn, and top – 10 burpees facing down hill

MARY: some hamstring stretching

ANNOUNCEMENTS:

Nothing new

COT:

“If you are tired, then do it tired”

Galatians 6:9 (NIV)

“Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.”

Who Needs Gloves?

October 8, 2025 BackBlasts

AO: asylum-am
Q: Mermaid
PAX: Mermaid, Cat Gut (Mike Davis), Shotgun, Farley, Matlock (Bill Maddox), Hands, Tropicana, Cinco (Scott McGuire), Rainbow, Aquafina, P3, Fabio (Joe Hamilton), Holler, white belt
FNGs: None
COUNT: 14
WARMUP:
What is the best warmup exercise ever? The PAX answered Cherry Pickers, so we did three low and S L O W cherry pickers, followed by SSH, Runner’s stretch, both legs, Up dog & down dog, with some tempo merkins and tempo squats
THE THANG:
Mosey to the pavalon, and remind the PAX that the chose the full Mermaid, and not the lite version.
We proceeded to do 20 lunges, followed by a 30 second wall squat, then subtracted one lunge each round. 19 lunges, 30 seconds, 18 lunges, 30 seconds, all the way down to 1 lunge and a 30 second wall squat.
Following the sweatfest of the above, we went to the picnic tables and did two round of bulgarian split squats, 10 each leg for a total of 20 each leg. We moseyed back to the curb next to the flag and did 20 heel elevated squats. We then divided into two groups. One group stayed at the bottom of the hill and did 5 merkins, while the other group sprinted to the top. At the top, the runners tried to complete 5 merkins before the second group sprinted to the top. We did an up and down hill with merkins, then an up and down hill with squats.
MARY:
We walked back to the flag and finished with going around the circle and the PAX calling a mary exercise, and following each with 10 merkins. We closed out with some simple runner’s stretching and quad stretching.
ANNOUNCEMENTS:
10 yr anniversary on the horizon for 11/8
COT:
I want to normalize men being vulnerable. We don’t have to suffer through our problems alone. We can share the trials, and our friends can help us walk through the challenges. I shared a story about a friend whose wife left him almost a year ago, and she also abandoned the kids. He is trying to put his life back together, and it is a real challenge. Pay attention to your friends, be there when you notice a problem, and don’t be afraid to verbalize your problems as many of us may have some wisdom to share so that you don’t repeat the same mistakes we made when we were faced with tough times.