Brick – F3 Knoxville

Welcoming BSIA…A Day on Pickett’s

March 14, 2026 BackBlasts

AO: asylum-daybreak
Q: Crawdad (Robbi Dickens)
PAX: Waffle House (Brady Greene), Crash Dummy, Lilydipper, Pusher, Lizzy, Brick, Dung Beetle, Jumbo(Carter Dickens), Pac-man, Snitch (Cory Beilharz ), Swimmies (Nathan Chesney), @breaststroke, @kungblue
FNGs: None
COUNT: 14
2+ miles of hills and sprints, a full morning on Pickett’s, two oil changes and some serious core for our first grind of daylight savings! Self-rating (8/10) :muscle::runner:

WARMUP:
100 SSH
Imperial Walkers
Hillbillies
Michael Phelps
Little of this and that
Tempo Merkins
Lap around the pond

THE THANG:
We moseyed to the yoga studio and hammered out core to start it off.
100 hello Dollie’s
2 x 50 =100 Flutter kicks
60 second plank
30-60 second elbow plank

>From there we headed to the bottom of Pickett’s Charge.
We did Dora’s up the first hill / ledge:
100 Merkins
200 Squats on the 4 count
300 LBCs

Then we did 7s up the next ledge if Pickett’s (touch the wall of the Celleseum) with merkins at the bottom and Smurf Jacks at the top. As we ran, we forced ourselves to put smiles on our faces. 😀

We gathered at the bottom of that ledge and did another oil change (100 SSH) as a transition workout.

Everyone moseyed to the bottom of Pickett’s and did a full Pickett’s (got grounded by touching the Asylum) and then gathered at the Colleseum for the pre-BSIA 60 seconds of silence and reflection.

Mosey to the parking lot (squats on the sidewalk) and did a full sprint back to the AO together. Gathered on the curb for some more sprints and then we circled up.

Each person picked a number of Merkins in their head that they wanted to complete. The point is not to compare yourself to someone else but to pick the number and grind it out. Comparison the thief of joy.

Recover!

MARY:
Yoga Studio for the dub

ANNOUNCEMENTS:
Hall Ridge

COT:
A couple themes:
1. Comparison is the thief of joy.
2. It’s been scientifically observed – not junk science – that you can force your body to feel emotions with your facial expressions. That’s why we forced ourselves to smile as we ran to get ourselves in the right headspace.
3. As we did Pickett’s today we heard the Bassmaster boats flying by. Those guys are the best at their sport and they did not become the best just by purchasing boats and showing up for the Classic. They had to show up each day and practice and grind and work hard.

The quote for today is, “You are not your grand plans, but your daily patterns.“ James clear

Let’s go!!!!

[genesis] Circuit Court Shuffle

March 9, 2026 BackBlasts

AO: genesis
Q: Steam
PAX: Lizzy, Brick
FNGs: None
COUNT: 3
WARMUP
– SSH: 15×4
– Hillbilly: 12×4
– Cherry Pickers: 5×4
– Squats: 12×4
– Merkins: 12×4
– Sandbag curls: 12 (up)
– Sandbag presses: 12 (up)

THE THANG
Circuit Court Shuffle
– Combination of 2 GORUCK workouts
– www.goruck.com/blogs/workouts/hold-fast-3122026
– www.goruck.com/blogs/workouts/push-pull-go-3092026

8 Rounds
– 20 4ct mountain climbers
– 12 lunges
– 10 pushups
– 10 sandbag upright rows
– 6 sandbag over the shoulder presses
– 6 sandbag cleans (-press)

In between rounds: run the 3-court perimeter or down/back on the Circuit Court hill

MARY
– 10 minutes of stretching and mobility work

COT
Psalm 119:105 (CSB) — Your word is a lamp for my feet and a light on my path
– MSG version: by tie wires I can see where I’m going; they throw a beam of light on my dark path.

The lamp illuminates the next step, the not the whole journey.

[genesis] Officially official AO

March 2, 2026 BackBlasts

AO: genesis
Q: Steam
PAX: Brick, Borg, Frizzles, Mermaid, Honeydew, Mr.May, Otis, Spellcheck
FNGs: None
COUNT: 9
WARMUP:
1. SSH: 12×4
2. Windmill: 6×4
3. BAC-F: 6×4
4. BAC-B: 6×4
5. Ruck Chin-Ups: 12×4
6. Ruck Curls: 12×4
7. Ruck presses: 12×4
8. Man-Makers (No ruck): 5×8

THE THANG:
Steam took first 30 minutes
Ruck to the base of Moto Hill
Back to the basics
– Get a battle buddy – push each other as we go up and down Moto Hill
– incline merkins at the bottom
– squats at the top
– 5 rounds: 25, 20, 15, 10, 5

Then Lizzy took last 30 minutes
At the bottom 4 corners workout with burpee sandbags complex, then 5 burpees, shuffle between corners

Continue rotation with deep sandbag squats
Bear crawl between corners

London bridge

Then burpee Indian Run

MARY:

ANNOUNCEMENTS:
Haw Ridge coming up

COT:
Much thanks to Steam for bringing back the rucking culture and restarting this ao a year and a half ago. This ao and the rucking culture wouldn’t be where it is without him.

My goal is to create a rucking culture similar to murfreesboro has with 100 guys across 5 aos

Crash Dummy Performs A Pusher Q (Guest Speaker at the COT)

February 28, 2026 BackBlasts

AO: asylum-daybreak
Q: Crash Dummy
PAX: Mr Jinxy, Lizzy, Pusher, Brick, High Heels, Pac-man, Crawdad (Robbi Dickens), Veggie (Rylen Huddy), Lulu (Greg Huddy), Cart Girl (John Sadler) (Chatt, TN), Honeydew, Swimmies (Nathan Chesney), Snitch (Cory Beilharz )
FNGs: None
COUNT: 14
WARMUP: Run around pavilion/playground back to AO. SSH – 20ea. Windmills – 10, Cherry Pickers – 5, Mountain Climbers – 20. Pterodactyls – 10 fwd/bkwd. Monkey Humpers – 10. Stretching. Run the parking lot.

THE THANG: Mosey to bathroom: Every 4th light pole, 10 Merkins. 4x. (Rabbits hold squat).

Run back to bathroom. Run up Pickett’s Charge to the Coliseum.

4 Stations (3, 6, 9, 12 o’clock): **2 count when applicable.

1st Rd: Dry Docks/Squats/American Hammers. 10 reps each.
(Rabbits: Wall Sit till 6 arrives. After each rd)

2nd Rd: Jump Squats/Merkins/American Hammers. 10 reps.

3rd Rd: Iron Mikes/SSH/American Hammers. 10 reps.

4th Rd: Bobby Hurleys/Reverse Lunges/American Hammers. 10 reps.

Mosey back to bathroom parking lot: Lunge walk or bear crawl to the end. Turn around and do 5 Burpees every other island to the other end. Run back to AO.

MARY: Pusher led Motivators – 5 count. LBCs until the end.

ANNOUNCEMENTS: Escape from Haw Ridge. 2nd F at Xul.

COT: Guest speaker: My father, Carl Reitz, who spent time in Pakistan and Guatemala, talked about winning the lottery by being fortunate to live in the US. He explained how lucky we all are to not have to worry about food, shelter, clothing, etc. He asked each man to give thought to the air we breathe each day because so many people in this world aren’t as fortunate as we are.

“With Great Power Comes Great Responsibility”

February 26, 2026 BackBlasts

AO: asylum-pm
Q: Crash Dummy
PAX: Mr Jinxy, Switchhitter (Tony), Lizzy, Sparkler, Rooney(Carl Whipple), Brick, Drum Major, High Heels, MD Hammer, Curveball
FNGs: None
COUNT: 11
WARMUP: Run around pavilion/playground back to AO. Pterodactyl – fwd/reverse – 10ea. SSH – 20ea. Windmills – 10, Cherry Pickers – 5, Tempo Squats – 10. Monkey Humpers – 10. Stretching. Run the parking lot.

THE THANG: Run to hill (near Pickett’s). 7’s: Squats/Merkins. Run to the small parking lot. Every lamp post you add 1 Burpee. Lung Walk to the next lamp post. total of 7 lamp posts. Reverse. Start at lamp post 10. Reverse Lunges (x2). Bernie to next post.
Ran to Bat Cave to view the construction. Ran back to AO.

MARY: American Hammers

ANNOUNCEMENTS: Escape from Haw Ridge

COT: I recently attended a work conference in Las Vegas. The CEO of my company talked about a bible verse that he reminds his kids of once a year:

“From everyone who has been given much, much will be demanded; and from the one who has been entrusted with much, much more will be asked” (Luke 12:48)

Greatly paraphrased by Uncle Ben to Peter Parker “With great power comes great responsibility.”

The idea is that we are held responsible for what we have. If we are blessed with talents, wealth, knowledge, time, and the like, it is expected that we use these gifts to glorify God and benefit others.