Blindside – F3 Knoxville

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

Spoooooooooky Ruck

December 26, 2025 BackBlasts

AO: the-equalizer
Q: Bookman
PAX: Ribbed (Joshua Sagraves), Cheney, Blindside, Bookman, Mouthwash, Stripped, Madoff
FNGs: None
COUNT: 7
WARMUP: 10 SSHs

THE THANG: Rick through the woods. Step ups, merkins, squats, OH Presses, and LBC dodgers (Thanks Loudon County Sheriff’s Office deputy)

MARY: none

ANNOUNCEMENTS: all the things in January

COT: pray, meditate, reflect, appreciate

Eliza’s 41!

December 12, 2025 BackBlasts

AO: shamrock
Q: Eliza
PAX: Skidmark, Ribbed (Joshua Sagraves), Crawlspace, Drano, Free Fall, Honeydew, Dumpster Dive, Anchorman, Bed Wetter, Stitch, Mermaid, MacGruber, Blindside, Base Salary, slappy, Gringo, Pool Boy, Flower Pot, Lizzy, Slim Reaper
FNGs: None
COUNT: 21
WARMUP: SSH MNC GRADY CORN

THE THANG: GRAB A BLOCK, run to statue retrieve a bday card for Eliza, read it aloud and perform the exercises. Rinse and repeat.

Soundtrack: Boy Band Friday

ANNOUNCEMENTS: none

COT: community is our design. Going it alone sucks.

Ecclesiastes 4:9-12

Two are better than one, because they have a good reward for their toil. For if they fall, one will lift up his fellow. But woe to him who is alone when he falls and has not another to lift him up! Again, if two lie together, they keep warm, but how can one keep warm alone? And though a man might prevail against one who is alone, two will withstand him—a threefold cord is not quickly broken.

Rainy Dora

December 8, 2025 BackBlasts

AO: the-equalizer
Q: Smithers
PAX: Headgear, Stripped, Blindside, Ribbed (Joshua Sagraves), Mouthwash, Cheney
FNGs: None
COUNT: 7
WARMUP: SSH, tempo squats, lbacs

THE THANG: Dora:
100 Incline merks, wall sit.
200 Step-ups, plank.
300 BBS, imperial walkers.
200 squats, supine hang.
100 decline merks, hillbilly walkers.

MARY: stretching

ANNOUNCEMENTS:

COT: When you feel like you’re messing up, trust that God will carry you through and give you the abilities, words, or knowledge that you lack. If he gives you the mission, he will equip you.

Running game with shoulder pain

October 3, 2025 BackBlasts

AO: the-equalizer
Q: Cheney
PAX: Bookman, Snowbird, Blindside, Cheney, Stripped, Mouthwash
FNGs: None
COUNT: 6
WARMUP: Grady Corns, arm circles

THE THANG:
Dora:
100 Merkins at bearmuda triangle with run around stone henge
200 Dips at pavillion behind bathhouse. Run around bathhouse and bear crawl up the hill
300 Overhead presses at rock pile with run to the spooooooky cul-de-sac and back
400 Dry Docs at the flag pole with run around the track

Jog the LONG way back to the AO

MARY:
BBS, Minnesota Leg Wiggles, Freddy Mercury’s, Hello Dollys, V-ups

ANNOUNCEMENTS:
Convergence and Street Hope

COT:
Go do good things