G-6 (Rick Kuhlman) – F3 Knoxville

Garage Royale Blackjack

February 26, 2026 BackBlasts

AO: bigball
Q: vanilla
PAX: Drive-thru (Mikel Towe), vanilla, G-6 (Rick Kuhlman), Postman (Scott Colby)
FNGs: None
COUNT: 4
WARMUP: the usual

THE THANG:
Blackjack with F3 Cards
Q vs PAX
Vegas Blackjack games:
If Q wins, we do all the exercises on the cards.
If PAX win, we do only PAX cards.
If PAX bust, one lap, 10 burpees, and cards.

No one wins.

MARY: nope

ANNOUNCEMENTS: Bev MRI today at 3pm, Foster (Fellow) deploying overseas.

COT: Don’t trust everyone, but don’t trust no one either. Find brothers you trust and don’t be too closed off.
Seneca Epistle IV

2/23 ramp workout

February 23, 2026 BackBlasts

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: G-6 (Rick Kuhlman), Swanson, vanilla, Postman (Scott Colby), Wes Franks (Pony Tail)
FNGs: None
COUNT: 6
WARMUP:

THE THANG:

Mosey to ramp
20/18/16/14/12/10/8/6/4/2
HR Merks/Prison Squats/LBCs 4ct
Run ramp
Burpee – 3
Run back
Hold alternating squat/plank until everyone is back before start of next round.

Kraken at the Big Ball

February 19, 2026 BackBlasts

AO: bigball
Q: Magic Mic (Jarrett Woodall)
PAX: Abort (Jeremy Loftis), Wedding Singer, Postman (Scott Colby), vanilla, G-6 (Rick Kuhlman)
FNGs: None
COUNT: 6
WARMUP:
The usual
Bring Sally Up

THE THANG:
1) suicides: increasing merkins at each cone
2) wall sits with 60 overhead claps
3) bear crawl/crawl bear width of lot
4) 20 incline merkins, merkins , and decline merkins
5) 20 kettlebell swings and 20 OHP
6) 20 Lion Kings
7) 10 blockees
8) 10 Flutters, BBS, Am Ham, LBC, Hello Dolly, V Ups

Run lap between sets
Burpee timer every minute

Moved to L&N for abs and stairs to escape the rain

MARY:
4-2-2 merkins

ANNOUNCEMENTS:

COT:
Preach the gospel to yourself daily

Let’s Dunk(in) 2026

February 17, 2026 BackBlasts

AO: bigball
Q: Frizzles
PAX: Drive-thru (Mikel Towe), Magic Mic (Jarrett Woodall), vanilla, Natty, G-6 (Rick Kuhlman), Postman (Scott Colby), Frizzles
FNGs: None
COUNT: 7
WARMUP: SSH and then a bunch of leg stretching. No arms today! Arms don’t help you dunk…or do they?

THE THANG:

Grab a bench
6 minute AMRAP for each spot

Seated Vertical Jumps x 10
Good Mornings x 10
Rear Foot Elevated Leg Toe Taps x 10 each side
Deep Squat x 30

Mosey to Big Ball Stairs

Fast Box Jumps x 20
Single Leg RDL x 10 each leg
Multi Directional Jumps x 5 each leg
Lunges x 20 each leg

Mosey to the far side of the bridge

Single leg hops x 3 each leg (4 hops is one rep)
Monkey Humpers x 30
Calf raises x 40
Jump squats x 20

Mosey the long way back to Maker’s Exchange. Quick GP in front of the Vol bus.

3 sprints down the Worlds Fair Park Dr Straightway!

MARY: 1 minute to spare so we filled it with some more squats.

COT: reach out to somebody today that you haven’t spoken to in a while. Check in and give some encouragement. You never know how far it could go and what it could mean for that person :saluting_face:

Box O’ Chocolates

February 9, 2026 BackBlasts

AO: bigball
Q: Wes Franks (Pony Tail)
PAX: Spellcheck, Postman (Scott Colby), vanilla, Otis, G-6 (Rick Kuhlman), Drive-thru (Mikel Towe), Wes Franks (Pony Tail), Huffy (Ken Hill)
FNGs: None
COUNT: 8
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT: