Fabio (Joe Hamilton) – F3 Knoxville

HMNISFFTEAITMSFASFD

March 6, 2026 BackBlasts

AO: shamrock
Q: Eliza
PAX: MacGruber, Polly, Crawlspace, Fabio (Joe Hamilton), Mic Drop(Sam), Eliza, Anchorman, Jared mayberry, Goat Rider
FNGs: None
COUNT: 9
WARMUP: Cherry picker, side straddle hops, Grady corn, Moroccan night club

THE THANG: tabata 30 seconds on 10 seconds rest

– run to pillar and back
– Bench press
– Shoulder tap
– OH press
– Hello dolly
– Tricep extension
– Plank jacks
– LBC
– CMU swings
– Flutter kicks
– Curls
– Merkins
– Squats
– Freddy mercury
– Alternating rows
– Heels2heaven
– Blockers
– Big boys

MARY: built in

ANNOUNCEMENTS: Escape from Haw Ridge

COT: generosity and selfishness can be displayed in your actions and how you treat others. what does generosity look like to you? Where can you start? Where can you improve?

Total Eclipse of the Heart

March 3, 2026 BackBlasts

AO: shamruck
Q: Mermaid
PAX: Fabio (Joe Hamilton), Honeydew, Polly, slappy, Scratch-off, Mermaid, Drano
FNGs: None
COUNT: 7
THE THANG:
We walked the CAK Old Faithful route, watched the eclipse, the clouds were too much to truly observe the reddish hue that was described. We had three dogs with us and almost had an encounter with two dogs off leash on Gulf Park Dr. It was an “exciting” 30 seconds. Those with dogs were working really hard to control them, and those without were working hard to prevent an issue. It got loud with 5 dogs talking to each other, and 7 men telling the dogs to cool it!
COT:
When you get angry, what kind of man do you want to be? Anger is an emotion, and how you handle your anger determines if you sin or not. When Jesus was in the temple, he grew angry. measured his response, and turned the tables. In times past, when I lose my temper, it has been far from measured. I see red, I punch a wall, I say things and use words that are abnormal. When you are “disrespected”, how are you going to respond? At work what kind of boss will you be, at home what kind of spouse or parent will you be? Will you become the person you hate, or will you take a breath and have a measured response? You are in control of your responses to triggers, and if you are not or cannot control your response, then you should consider asking for help. I once went to counseling for my angry responses, and there is no shame in self improvement.

Hill repeats

March 2, 2026 BackBlasts

AO: asylum-am
Q: Hands
PAX: Hands, P3, Suds, Double Wide, Cat Gut (Mike Davis), Cinco (Scott McGuire), Casey Kasem (Jess), Fabio (Joe Hamilton), Fardeen Rastagar
FNGs: None
COUNT: 9
WARMUP:
Silly Kenyan running warm up, SSH, mountain climbers, tie fighters, big stretches

THE THANG:
CMU’s taken to the Tail o’ the Dragon hill. Did an exercise x 1 minute, charged up the hill, jog down the tail. Repeat x5. Exercises were:
1. Curl/press
2. Lat raise/press x 3
3. Blockies
Tried to do 7’s up the hill with block swings and big boys but only got two trips in.

MARY:
Some tempo scissor kicks.

ANNOUNCEMENTS:
Haw Ridge.
Waffle House (Brady Greene) is coordinating the White Belt BBQ get together. We should make sure we invite Gray Cup.

COT:
The response to the prodigal and to the faithful son is the same. You are my son and I love you.

A hard workout turned into Ultimate

February 27, 2026 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Lizzy, Pool Boy, MacGruber, Stitch, Squatter, Free Fall, Crawlspace, Baby Boomer, Fabio (Joe Hamilton), Mermaid, Wobble
FNGs: None
COUNT: 11
WARMUP:
SSH, Baby Arm Circles Forward/Backward, Moroccan night clubs, alleluias, cherry pickers
THE THANG:
Station 1 – Cinderblock Strength Circuit
2 Rounds
20 reps each exercise
1 lap after each round
Exercises (20 reps each):
– Thrusters
– Bench Press
– Curls
– Overhead Press
– Deadlift
Complete all five movements (100 reps total), then run one lap. Repeat for three total rounds.
Station 2 – Leg Grinder
2 Rounds
Modified lap after each round
Each round:
– 60-second Wall Sit
– 20 Walking Lunges (10 each leg)
– 20 Elevated Heel Squats
– 20 Calf Raises
Modified Lap (quad burner lap):
– 20 Low Partial Squats (stay in the bottom half, do not fully extend)
– Duck Walk Backward while staying low (set distance or across parking lot)
– 20 Low Partial Squats
– Duck Walk Forward back to the station

The lights on the practice field were left “on” so I cut both of the above stations one round short, and scrapped the third station to play some impromptu ultimate frisbee.

MARY:
We did Jane Fonda’s until time expired

ANNOUNCEMENTS:

COT:

Q Source 1.3 the Queen
f3nation.com/queen

Interval Work

February 18, 2026 BackBlasts

AO: asylum-am
Q: Double Wide
PAX: Rainbow, Cosmo 2, Fabio (Joe Hamilton), Tropicana, Double Wide, Matlock (Bill Maddox), Waffle House (Brady Greene), Cat Gut (Mike Davis), Cinco (Scott McGuire), Gibbler, Tecmo, White Belt
FNGs: None
COUNT: 12
WARMUP: SSH, various stretches, calves & Achilles on the curb, Rocky Balboas

THE THANG:
Intervals on the double loop parking lot – sprint the long and recover on the short ends. Mixed in ab work within the rounds with planks, LBC’s & flutters
Baby Everest for partner AMRAP with jump squats, flutters maybe? & plank

MARY:
Flexibility work

ANNOUNCEMENTS:

COT:
Find that idol that’s consuming your time and up-root it for Lent so you can grow in your relationship with Christ