Back-Blast – Page 98 – F3 Knoxville

The F Scott Fitzgerald

September 24, 2025 BackBlasts

AO: asylum-am
Q: Rainbow
PAX: Cinco (Scott McGuire), Waffle House (Brady Greene), Cosmo 2, Matlock (Bill Maddox), F3 Pluto ( Hugh Nystrom), Aquafina, P3
FNGs: None
COUNT: 8
WARMUP: Started with some good ole SSH’s on the 4ct. Took that in to some Code Brown tie fighters followed by some windmills and tempo merkins. Quick slowzy around the “car park” (for Kentucky) the off we went.

THE THANG: Mosey to the front part of the Asylum for a Route 66 or a Route 78 if you’re Cinco (Scott McGuire) with Merkins. Sweep the group then meet at the cross walk. Grab a coupon (rock) for 50 curls and 50 oh press OYO.
Tim to mosey so we took it slow in the dark up the Asylum PM steps to the Asylum back porch for 2 rounds of 20 incline merkins and 20 dips. Up and back the space needle after each round.
Hit the front porch of the Asylum for some Russell Crook/Crablegs toe merkins on the steps then mosey’d down to the overlook. 3 Ab rounds here with a 20 4ct for each. Flutters, LBC’s, and Heel touches. Saw some OG F3 Royalty rucking (Cap’n Crunch (Ted Ancelet) Woodshack (Dave Carter Proton)
To head back down we hit 5 squats at every tree and lunged in between (insert F3 Pluto ( Hugh Nystrom) joke here) When done took the long mosey around and back down to the pavilion for 2 rounds of 20 table rows and 20 step ups. Had a bit of time left so we headed to Baby Everest for one good sprint up and then circled up to hold plank for about 30 seconds until 6:15.

MARY: Just the plank

ANNOUNCEMENTS: Anniversary Convergence in November

COT: Today was novelist F Scott Fitzgerald’s birthday. Hit the group with this quote of his:

For what it’s worth, its never too late, or in my case too early, to be whatever you want to be. There’s no time limit. Start whenever you want. You can change or stay the same. There are no rules to this thing. We make the best or the worst of it. I hope you make the best of it. I hope you see things that startle you. I hope you feel things you’ve never felt before. I hope you meet people who have a different point of view. I hope you live a life you’re proud of, and if you’re not, I hope you have the courage to start over again.

[cv-brickyard] Top 20

September 23, 2025 BackBlasts

AO: cv-brickyard
Q: Jim Norris
PAX: 3Pete, Floppy Disc, flyball, Gmail, Jim Norris, Recoil (Blake Conley), Mountain Ice, Sanka
FNGs: None
COUNT: 8
WARMUP: Side straddle hops, Thai fighters, cherry pickers, merkins, big boy sit-ups

THE THANG: 25 WW3 sit-ups, 50 CMU curls, 25 CMU swings, 10 manmakers, 50 flutter kicks, 10 burpees, 15 backward lunges, 10 squat jumps, 25 American hammers, 25 merkins, 50 mountain climbers, 10 walk outs, 25 dead bugs, 50 yard rifle carry, 30 CMU rows, 10 thrusters, mosy

MARY:

ANNOUNCEMENTS:

COT: “You make known to me the path of life; in your presence there is fullness of joy; at your right hand are pleasures forevermore.” Psalm 16:11

“Then hear, O gracious Savior, accept the love we bring, that we who know your favor may serve you as our King; and whether our tomorrows be filled with good or ill, we’ll triumph through our sorrows and rise to bless you still: to marvel at your beauty and glory in your ways, and make a joyful duty our sacrifice of praise.” Second verse of O God Beyond All Praising

276 Merkins = Tight T Shirt Night

September 23, 2025 BackBlasts

AO: bigball
Q: Postman (Scott Colby)
PAX: vanilla, Huffy (Ken Hill), Cornhole, G-6 (Rick Kuhlman), Wes Franks (Pony Tail), Heretic, Dundee, Bill Dance, Undertaker
FNGs: 1 Undertaker
COUNT: 10
WARMUP:
The usual
THE THANG:
Performance Lawn

Round 1:
Run 1/4 lap
23 merkins
Run 1/2 lap
23 merkins
Run 3/4 lap
23 merkins
Run 1 lap
23 merkins

Round 2
Run 1/4 lap
23 merkins
23 squats
Run 1/2 lap
23 merkins
23 squats
Run 3/4 lap
23 merkins
23 squats
Run 1 lap
23 merkins
23 squats

Round 3
Run 1/4 lap
23 merkins
23 squats
23 big boys
Run 1/2 lap
23 merkins
23 squats
23 big boys
Run 3/4 lap
23 merkins
23 squats
23 big boys
Run 1 lap
23 merkins
23 squats
23 big boys

Finisher – 20 burpees together on my count

MARY:
None
ANNOUNCEMENTS:

COT: Check in with friends you haven’t talked to in awhile. I checked in with a friend of mine recently and her son has been hospitalized 4 times since the last time I checked in.

The Longest 40 Yards (or 40 Alternatives to SSH’s)

September 22, 2025 BackBlasts

AO: shamrock
Q: Pool Boy (Jacob Thress)
PAX: Mermaid, Honeydew, Anchorman, Band Camp, Eliza, Inconceivable, slappy, Ribbed (Joshua Sagraves), Flower Pot, Stitch, Pool Boy (Jacob Thress), Not Bacon
FNGs: None
COUNT: 12
Pre-WARMUP:
SSH Alternatives were discussed and even written in chalk prior to doing the warmup: Hillbilly, Imperial Walker, Imperial Squat Walker, Forward & Side Lunges, Tennessee Rocking Chair, (Hairy) Rockettes, to name a few!

WARMUP:
10 x Overhead Clap IC
10 each Tie Fighters forward & backward IC
10 Forward lunges in place OYO
10 Reverse lunges OYO
10 x Tempo Squats IC
5 x Burpees5 x Werewolves OYO
10 x TN Rocking Chair IC
30 seconds OYO (most PAX did SSH’s even though many of them modified the Warmup to include them)

THE THANG:
Part 1 – The Longest 40 Yards
Mosey to the football field
Starting on the goal line we will do 10 reps of an exercise, travel 10 yards, do another 10 reps of another exercise, and repeat that twice. Jog back to the goal line and the first PAX chooses a Mary (Core) exercise until the 6 arrives and does 10 reps of the Mary exercise with us.

Today’s longest 40 yards:
1. Merkins (modify up – Diamond Merkins, modify down – Up Dogs)
2. Bear Crawl 10 yards
3. Squats
4. Lunge 10 yards

Repeat if desired (and we did repeat!)

Part 2 – 40 Days in the Wilderness (Ultimate Frisbee was on the table if we had lights… but we had none)
We did a test lap around the track to navigate all of the obstacles. Then we did another 4 laps followed by SSH alternative chosen by the first PAX completing the lap.
Hillbilly, Side Lunges, Tennessee Rocking Chair, (Hairy) Rockettes
Mosey back to the Shovel Flag (remember it’s not “the AO”)

MARY:
f3nation.com/post/thunderstruck – Play the song Thunderstruck by AC/DC and everyone get in plank position. Do a merkin for ‘thunder’ (genius.com/Ac-dc-thunderstruck-lyrics) We modified to include burpee for every ‘thunderstruck’ (https://www.youtube.com/watch?v=v2AC41dglnM) and then squats after the first ‘thunderstruck’.

Final Mary – The Q was BEAT but Mermaid and Ribbed picked up the last 2 minutes with some more Mary.

No FNGs

COT:
Question: What does 40 mean to you? I-40? A 40 oz alcoholic drink? 40-yard sprint (NFL combine time)?
In the Bible 40 is the number of testing:
-Noah – for forty days and nights it flooded the earth (Genesis 7:4, 7:12, 7:17, 8:6)
-Joseph was embalmed for 40 days (Genesis 50:3)
-Moses was on the mountain to receive the 10 commandments twice (Exodus 24:18, Exodus 34:28, Deuteronomy 9:9,11, 18,25, 10:10)
-The Spies were in the Promised Land for 40 days (Numbers 13:25)
-Which resulted in 40 years in the wilderness because of their unbelief (Numbers 14:34)
-Goliath paraded in front of Israel for forty days (1 Sam 17:16)
-Ezekiel was on his side for 40 days (Ezekiel 4:6)
-Jonah preached ‘Yet forty days and Nineveh shall be overthrown!’ (Jonah 3:4)
-Jesus fasted forty days (Matthew 4:2; Mark 1:13, Luke 4:2)
-Jesus appeared after His resurrection for 40 days to the disciples (Acts 1:3)

Charlie Kirk’s funeral was yesterday – and so was my 40th birthday. It gave me pause and reminded me of these verses that Moses penned in the Psalms that should give us pause and consider how He is testing us and if we will pass the test:
www.biblegateway.com/passage/?search=Psalm%2090%3A10-12&version=ESV
10 The years of our life are seventy, or even by reason of strength eighty; yet their span is but toil and trouble; they are soon gone, and we fly away.
11 Who considers the power of your anger, and your wrath according to the fear of you?
12 So teach us to number our days that we may get a heart of wisdom.

Now is the day to seize the opportunity before me (and for you). You will be tested – what are you doing to pass the test?

Prayer – we prayed for Trolley, Ribbed’s job interview, and Eliza’s friend whose wife passed away recently.

ANNOUNCEMENTS:
10-year anniversary November 8th
IPC Week 3 Wednesday.
SSH’s are still an uncreative way to start your workout 😉

Burner Ring

September 22, 2025 BackBlasts

AO: thequacken
Q: Z-Pack
PAX: Shotgun, DoorKicker (Jud), FixerUpper, Mountain Ice, Chinstrap, Backflow, Check Yes, Mr.May, Tokyo Drift, Recoil (Blake Conley), Scratch-off, Trip
FNGs: None
COUNT: 13
WARMUP:
SSH
Windmills
Imperial Walkers
Tie Fighters
OH Claps
Michael Phelps
Tempo Squats
Tempo Merkins

THE THANG:
Mosey from the AO spot across Hotel Ave to the park.

Four exercise stations around the track at Fountain City Park. At each station there alternate two exercises for 3 minutes.

1. 10 Burpees and 10 step-ups, each leg
2. 5 Pull-ups using the monkey bars and 20 V-ups
3. 5 Tres Merkins and 5 Mucho Leggos
4. 15 Decline Merkins and 20 Flutter Kicks, 4ct

MARY:
30 second high plank
30 second low plank
boat canoe
big boy situps

ANNOUNCEMENTS:
– The Quacken shirt order is still open in the F3 gear store.
– Fixer had an update on patches, maybe a couple more weeks.
– IPC on Wednesday! Mountain Ice is Qing the Chris Kyle WOD.
– Chuck with a VQ tomorrow at Brickyard!
– OTB workout at Clayton Park in Halls on Thursday, Mountain Ice has the Q.
– Marine Mud Run this Saturday. Check out the weekly newsletter for a link.
– Operation Street Hope (battles human trafficking) fundraiser in October. Check the newsletter for more info.
– Go Ruck basic, tough and 12 mile rucks in November. Check the newsletter.
– F3 Knoxville 10 year convergence in November.

COT:Mark 2:3-4 ESV
[3] And they came, bringing to him a paralytic carried by four men. [4] And when they could not get near him because of the crowd, they removed the roof above him, and when they had made an opening, they let down the bed on which the paralytic lay.

Then Jesus was pleased with their faith. First he forgave the paralyzed man of his sins and then Jesus healed the man of his paralysis. Jesus said rise, take up your mat and go home.

This paralyzed guy had some good friends. They carried him around on a mat to Jesus, but when they couldn’t reach Jesus because of the crowd, they didn’t give up. They would not be denied. They cared so much about their friend that the possibility of his healing compelled them to dig through the roof of another person’s house and let down their friend into Jesus’s presence.

I just think its a great story of boldness, perseverance and love for a friend. I want to be like the paralytic’s friends.