Back-Blast – Page 9 – F3 Knoxville

[the-pulpit] Hoops

March 4, 2026 BackBlasts

AO: the-pulpit
Q: Voodoo
PAX: Sawdust, Smoked Pickle, Leland Robbins (Geiger), Snitch (Cory Beilharz ), Betty, Ike
FNGs: None
COUNT: 7
WARMUP:
Solid stretching

THE THANG:
Mosey to the bball courts. Started with a modified game of around the world.

Each PAX took a shot. We did a burpee for every miss. Repeated 3x mixing in suicides as the exercise.

Paired off. One team shot while the others did exercises until a layup, free throw and 3 pointer were made.
– T merkins
– Flutter kicks
– Suicides
– Lunges

Moved over to swings for 3 rounds of work

– pull ups
– Plank pull ins
– Fall outs

Added lunges/squats in round 2
Then swing jacks in round 3

MARY:
LBCs

COT:
Have some humility in your plans for the future.

There are two kinds of forecasters: those who don’t know, and those who don’t know they don’t know.”
John Kenneth Galbraith

“Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”
‭‭Proverbs‬ ‭19‬:‭21‬ ‭ESV‬‬

AO: shamrock
Q: Squatter
PAX: slappy, Nanner, Honeydew, Polly, Mermaid, Crawlspace, Lizzy, Stitch, Dumpster Dive (Brad Burnette), Squatter, Fricken Zamboni
FNGs: 1 Fricken Zamboni
COUNT: 11
WARMUP:
Baby Arm circles
Moroccan Night clubs
Hallelujahs
Cherry Pickers

THE THANG:
Hub and Spoke competition of 5 teams with 5 stations. All teams started at the Hub. Points were awarded based on place you returned back to the hub.

Spoke 1 – Breezeway – Legs
25 SSH
20 Squats
20 Side Lunge
20 Toe Merkins
20 Split Squats

Spoke 2 – Statue – Abs
50 Flutter Kicks (single)
25 LBC
25 Hello Dollies
50 Freddie Mercury (single)
50 American Hammers (single)

Spoke 3 – Block Pile – Upper
20 OH thrusts
20 Curls
30 Lawn Mowers (15 each arm)
20 Chest Press

Spoke 4 – Hill – Cardio
5’s
1 Merkin – 4 Lunge
2 Merkins – 3 Lunge
3 Merkins – 2 Lunge
4 Merkins – 1 Lunge

Spoke 5 – Pull Up Bar – Pull Up Ladder
6 pull ups
5 Pull ups
4 Pull ups
3 Pull ups
2 Pull ups
1 Pull up

Results were calculated. And 2 teams were created taking 2nd place and 5th place along with 1 member from 1st place. The rest were on the other team.

1 round of suicides as a team.
5 yards – 20 yards – 30 yards

Losing team had a punishment

MARY:
Standing leg stretch
Runner stretch

ANNOUNCEMENTS:
Haw Ridge
Go Ruck Event

COT:
The Word is our Hub. We go out and try things and live. But we need to come back to the hub and regather.

EMOMEVENTHOUGHMADOFFDIDNTRUCK

March 4, 2026 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Madoff, Stripped, Smithers, Snowbird, Bookman, Blindside, Cheney, Mouthwash
FNGs: None
COUNT: 8
WARMUP: SSH, TN Rocking Charis, Cherry Pickers

THE THANG:
3 – 7 minute EMOM Rounds
1st Round – w/CMU
1. Lunges: 10 reps
2. Calf Raises: 10 reps
3. Squats: 15 reps
2nd Round
1. Dips: 10 reps
2. Dry Docks: 10 reps
3. Merkins: 15 reps
3rd Round
1. LBCs: 15 reps
2. Freddy Mercury’s: 15 reps
3. Gas Pumpers: 15 reps

MARY:
5 Burpees
Australian Snow Angels
Broga
90 second Plank

ANNOUNCEMENTS:
Flag Handoff at Juco, Haw Ridge…

Rumor of a Slack App that might let us use the Q-Signup

COT:
Focus on what’s in your control

The Island

March 4, 2026 BackBlasts

AO: the-farm
Q: Aladdin
PAX: Magnum, Choir Boy, Lightweight, Pew-pew, @SpellCheck
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

Ruck with sand bag to and from Stops. Pass off when tired.
Stop 1:
25 merkins
25 squats
25 shoulder taps
X2

Stop 2:
Hold plank while pax rotates 60lb sand bag doing 10 curl presses. 3 rounds

Stop 3:
5 Burpees
25 dips
25 big boys
25 v ups

MARY: no

ANNOUNCEMENTS: new area name suggestions. West Knox Fury

COT: there are two paths. Choose the path of wisdom.

Mario Kart F3 Style

March 4, 2026 BackBlasts

AO: juco
Q: Starlink
PAX: Windex, Bowser, Daddy Mack, Wanderer, Mailbox, Man Bun
FNGs: None
COUNT: 7
WARMUP:

10 (4) count SSH
10 (4) count LBAC Forward
10 (4) count LBAC Backwards
10 Hello Dollies
5 Cherry pickers

THE THANG:

Mosey behind Dickeys
15 merkhans
15 bbs
20 overhead press with rocks
20 curls with rocks
15 flutter kicks (4 count)
15 guardrail dips
RUN 1 LAP AROUND BUILDING
Repeat and add 1 lap every time 4 rounds and a total of 10 laps
When you cross the starting line pick up a power up and ENJOY mix the power up back so others can ENJOY.
Power Ups:
5 BURPEES
30 SEC WALL SIT
30 SEC PLANK
WALKING LUNGES SHORT SIDES
SPRINT LONG SIDES
PICK A BUDDY PICK A PAIN
Mosey Back to flag

MARY:

Ring of Fire merkhans X5

ANNOUNCEMENTS:

Hawridge

COT: RUSH