Back-Blast – Page 96 – F3 Knoxville

IPC Week 4

September 29, 2025 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: vanilla, G-6 (Rick Kuhlman)
FNGs: None
COUNT: 3
WARMUP:
the usual

THE THANG:
50 burpees
5-yard murder bunny, mosey 95 yards and back 95 yards to your block, reverse murder bunny for 5 yards back to start
100 merkins
10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
150 lunges (easy way)
15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
200 air squats
20-yard murder bunny, mosey 80 yards and back to your block, reverse murder bunny for 20 yards
150 lunges (easy way)
15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
100 merkins
10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
50 burpees

MARY:

ANNOUNCEMENTS:

COT:
Congrats on finishing another year of IPC

Working on some Fit-ess

September 26, 2025 BackBlasts

AO: thequacken
Q: FixerUpper
PAX: Z-Pack, Recoil (Blake Conley), Mr.May, Mountain Ice, Spellcheck, Shotgun
FNGs: None
COUNT: 7
WARMUP:
Ruck a loop

THE THANG:
Ruck to Crunch Fitness. Make fun of their sign. Ruck back to the flag.

MARY:
Stretch for a few minutes

ANNOUNCEMENTS:
See Z-Pack’s backblast from Monday

COT:
Reflection on “Use my words, not yours.” from the Dream Keeper Saga. Reading these books with my youngest before bed. Good books and a sweet time that is quickly going by.

Also read Psalm 32
A few phrases to think about
1 Blessed is the one whose transgressions are forgiven
5 …and you forgave the guilt of my sin
9 … do not be like the horse or the mule, which have no understanding
11 Rejoice in the LORD and be glad!

Worlds Second most boring route

September 26, 2025 BackBlasts

AO: asylum-am
Q: Gibbler , Cosmo 2, Hot Tub (John Muller)
PAX: Gibbler, Cosmo 2, Hot Tub (John Muller)
FNGs: None
COUNT: 3
WARMUP:
We complained about how tired and sore our legs felt
THE THANG: run the worlds second most boring route. We originally thought this was the most boring route from Asulum to Kroger. We were corrected as the new worlds most boring route is endless 100 meter parking lot runs. Thanks Ironpax.

MARY: beach season is over.

ANNOUNCEMENTS: Hot Tub (John Muller) new haircut and facial hair.

COT:

Puzzled

September 26, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Honeydew, Mermaid, Flower Pot, Anchorman, Crawlspace, Pool Boy (Jacob Thress), slappy, Snaggletooth (Elijah Tafao), Stitch
FNGs: None
COUNT: 9
WARMUP:

-Mario’s
-imperial walkers
-Moroccan nightclubs
-mtn climbers
-plank jacks
-down dogs / calf stretches
-up dogs
-leg over stretch
-knee pull stretch
-no toe touch merkins demonstration
-light pole toe merkins
-bring it in for fist bump good mornings
-mosey to Jesus

THE THANG:
-split into 2 teams
-each team has a puzzle to complete. First team to finish wins
-each piece has a task written on it. These are all group exercises done as a team.
Here’s what we did:
1. 250 team merkins
2. 250 team box jumps
3. 250 team light pole toe merkins
4. 100 team no toe touch merkins
5. Team Indian run w anchor doing a burpee
6. Team run to the rock do 5 burpees and return
7. Run to the carpet 250 team big boys
8. Team trust fall (everyone has to do it)
9. 300 team flutters
10. Team man carry around 1 island
11. 300 team squats
12. 300 team jump squats

It ended up being a tie. Team 1 was declared the winner because Honeydew ‘s song on the playlist was on. Yay!

Mosey back to base

MARY:
Normal go around and had to be led in cadence
-American Hammers
-merkins
-pickle pointers
-pickle pounders
-Freddy’s
-lunges

ANNOUNCEMENTS:

COT:

Fun Farm Friday

September 26, 2025 BackBlasts

AO: the-farm
Q: Einstein
PAX: Dauber, Lightweight, Aladdin, Choir Boy
FNGs: None
COUNT: 5
WARMUP:
The Usual

THE THANG:
Wall Ball. Loser works.

MARY:
No time

ANNOUNCEMENTS:
Mud run tomorrow
Convergence

COT:
Our society needs men who are emotionally strong, and this starts in our own homes. Be the example for your family by being antifragile and slow to anger.