Back-Blast – Page 99 – F3 Knoxville

Random Hills

September 22, 2025 BackBlasts

AO: asylum-am
Q: Fabio (Joe Hamilton)
PAX: Farley, P3, Aquafina, Pac-man, F3 Pluto ( Hugh Nystrom), Waffle House (Brady Greene), Cinco (Scott McGuire), Matlock (Bill Maddox), Hands, Tropicana
FNGs: None
COUNT: 11
WARMUP: SSH, Tie fighters, Tempo squats, Cherry Pickers, finished w/Tempo merkins trying to give P3 enough time to join us

THE THANG: Left P3 as he headed to the Pavalon to take care of business and headed to the bottom of Cardiac.

Two rounds up cardiac, 20 curls at the bottom, Bernie to the first bend, 20 jump squats, bear crawl to the next corner, 20 CDDs, run to the top, 20 dips. P3 finally joined us on the second round.

After the second headed to the trail of tears?? (Not sure what we call it). Starting at the wall did 5 merkins, 5 BBS and 5 Smurf jacks at every other light till we got to the road. Rabbits did burpees while they waited on the six.

Headed to Everest, partnered up for two trips up each. One partner runs other does AMRAP. First round lunges, second round hello Dollie’s

Headed back to the AO stopping for some CCDs and other random exercises in random spots on the way.

MARY: one deep squat

ANNOUNCEMENTS:

COT: looking for opportunities to be servant leaders. Lead behind the scenes. Pick up a Q

Just Another Ruck

September 22, 2025 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Bunny, Gibbler, bluebird, Jack-Jack
FNGs: None
COUNT: 4
WARMUP: Start our watches.

THE THANG: Ruck for 4.25 miles.

MARY: N/A

ANNOUNCEMENTS: N/A

COT: Listen to Fabio (Joe Hamilton)’s word.

IPC Week 3

September 22, 2025 BackBlasts

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

THE THANG:
Format
40-minute AMRAP
Total repetition count workout
Burpees do not count towards your repetition count

Equipment
Standard coupon
5-minute EMOM timer
Measure 25 yards

The Thang
Start both the 40-minute timer and the 5-minute EMOM timer at the same time
Complete the following exercises as prescribed
40 Kettlebell swings
40 lateral block jump-overs
40 thrusters
40 decline merkins (feet on top of your coupon that is turned vertically)
When EMOM timer goes off
Stop the work you are doing:
Run out 25 yards
Do 5 burpees
Run back 25 yards
Pick up where you left off when you get back
Repeat this pattern for 40 minutes

MARY:
No

ANNOUNCEMENTS:

COT:

“Pajoma”

September 20, 2025 BackBlasts

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Brick, Lizzy, Dung Beetle, Lilydipper, Waffle House (Brady Greene), Crawdad (Robbi Dickens), Doubtfire (Nick Bond), Pele (Jon Lindberg), Pusher, @pacman, @honeydew
FNGs: None
COUNT: 11
Self-rating (7.5 / 10) Solid day’s work

WARMUP:
50 SSH (duh?)
10 Tempo Merkins
10 Tempo Squats
This right here / that right there
Michael Phelps
10 Imperial Walkers

THE THANG:
Mosey to Skunk Hill
Hill Grinders
– Run up → 10 Merkins, Run down → 10 Squats
– Run up → 20 Merkins, Run down → 20 Squats
– Run up → 30 Merkins, Run down → 30 Squats
Al Gore

Mosey to the Dock to behold the beauty of the river, consider God’s power over the cosmos, and some Junk Science – 40 pushups.

Mosey to Bidet (Brosebowl) but en route:
Stoped for 100 squats (@pacman) request.

Brosebowl/Bidet
“Merkin Mile”
– Run 1/4 mile loop
– Stop every ¼ mile for: 25 Merkins, 25 Squats, 25 LBCs on 4 CT
Total = 100/100/100

Mosey to Yoga Studio
100 Hello Dollies
90 Flutter Kicks

Mosey back to the AO!

MARY:
Did it at the Yoga Studio – ATMs instead!

ANNOUNCEMENTS:
10 year celebration
Mud Run in 2 weeks (talk to Lizzy with questions)
Pray for: Ellen & Michelle (?) , my parents, Unibrow, Pusher’s knee, Pepe’s calf.

COT:
Gentlemen, we have to stay together. Alone I can go fast but together we go far. Let’s all show up for each other. This is an incredible group of men.

IPC Week 2 Recovery

September 19, 2025 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Stripped, Bookman, Swimmies (Nathan Chesney), Cheney
FNGs: None
COUNT: 4
WARMUP: SSHs, Te,mpo Squats

THE THANG:
Tabata:
Calf Raises
Merikins
WWIII Sit-ups
Squats
Chest Press
American Hammers

MARY: None

ANNOUNCEMENTS:
11/8 Convergence
F3 in the nude? See Utah
Check Slack for the rest

COT: Looks out for one another