Hands – Page 2 – F3 Knoxville

Countless Implements

February 26, 2026 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Hands, P3, Snitch (Cory Beilharz ), Matlock (Bill Maddox), F3 Pluto ( Hugh Nystrom)
FNGs: None
COUNT: 6
WARMUP: ssh, Abe’s, cherries, some toe touching

THE THANG:
6 stations. Timer lunges around the building. No rep counting, no burpees, no running, plenty of pain.
Ball slams, hammer, front squats, bag toss, balance ball, intermission some balls to the wall and wall sits.
MARY:
More stretching

ANNOUNCEMENTS:
Haw ridge

COT: Brothers Karamazov
Our actions are like a stone in a still pond sending ripples outward impacting others. These ripples can be from sin or love. What we do impacts others.

The night the lights went out in Matlock’s brain

February 25, 2026 BackBlasts

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: Double Wide, Suds, Cat Gut (Mike Davis), Rainbow, Waffle House (Brady Greene), Tropicana, Hands, Cinco (Scott McGuire), Casey Kasem (Jess), Cosmo 2, Tecmo, White Belt
FNGs: None
COUNT: 13
WARMUP: started with State of F3 Union. Quoted from Freed 2 Lead 2:47

Threw down Gauntlet State of the Union Trivia Question. Sadly no one got both. A late appearance by Cosmo 2 salvaged one.

Where is Charmin (John Willis) when we need him the most?? Was a frequent query today

THE THANG: terribly disjointed Q. Pisspoor tribute to Waxjob Black Betty Q.

2 sandbags to be carried up the hill and back down. Other dudes did exercises while waiting but not enough cards for everyone. #awkward

On to Cloud for “I go, you go”
Partners alternate working to amass
300 squats
200 merkins
100 V Ups

With a synchronized buy in/cash out each time we switch

MARY: the Reba v Vicki Lawrence debate was by far the highlight of the morning

ANNOUNCEMENTS: I FORGOT THE NAMEORAMA. Holy Q fails this was a dumpster fire (no offense to Dumpster Dive (Brad Burnette)

COT: Romans 8:26. The Holy Spirit definitely needed to intervene on the Q’s behalf

Last chilly morning??

February 23, 2026 BackBlasts

AO: asylum-am
Q: Cat Gut (Mike Davis)
PAX: Pac-man, Double Wide, Hands, Casey Kasem (Jess), Cinco (Scott McGuire), Suds, P3, Cat Gut (Mike Davis), Cosmo 2, Tecmo
FNGs: None
COUNT: 10
WARMUP: SSH x 25, baby arm circles in lunge, cherry pickers, tempo squats, tempo merkins

THE THANG: mosey to circus Maximus – 4 exercises, merkins, squats, sit-ups, jump squats. So 20 of each exercise and then run a lap. Repeat exercises and run 2 laps, repeat exercises and do 3 laps. Mosey to skunk hill. 7’s — merkins bottom and squats top. Bernie up cardiac and do 2 up-downs at each turn. 50 dips on bench. Mosey to AO. 21 merkins and sprint to other side of parking lot. 20 merkins and sprint to other side. Then 19, 18,17….till time is out.

MARY:
No
ANNOUNCEMENTS:
No
COT: 1 Thessalonians 5:17 Pray without ceasing..

Do you believe in Miracles?

February 23, 2026 BackBlasts

AO: asylum-am
Q: Matlock (Bill Maddox)
PAX: F3 Pluto ( Hugh Nystrom), Casey Kasem (Jess), Tropicana, Hands, Sawdust, Double Wide, Pac-man, Cosmo 2, Cat Gut (Mike Davis), Tecmo
FNGs: None
COUNT: 11
WARMUP: talked about how ass the 70s was in America

THE THANG: Super 21s. Wall sits. Herb Brooks tribute suicides

MARY:

ANNOUNCEMENTS: backblast wasn’t working then….or I was blocked

COT: tonight we skate with them. This is our time

President’s Day Q

February 16, 2026 BackBlasts

AO: asylum-am
Q: Hands
PAX: Casey Kasem (Jess), Cat Gut (Mike Davis), Cinco (Scott McGuire), Double Wide, Hands, P3, Pac-man, Waffle House (Brady Greene), Techmo
FNGs: None
COUNT: 9
WARMUP:
SSH, Froggy Squats, parking lot line agility drills, tempo man-makers
THE THANG:
Route 132 with squats and merkins
10 minute timer at base of cardiac – alternating 10 thrusters followed by a run up to the big right turn then back down for 10 each side of curl with a side lunge and a run up cardiac. The rock P3 chose is visible from outer space.
Went for a nice run with some up-effort portions.
Pav-a-lon for 11’s with table rows and bu# touchers.
MARY:
Plank & side planks with foot raise
In & Outs
Tempo scissors
Captain Thor
ANNOUNCEMENTS:
Haw Ridge
COT:
Anger – know that the person I’m angry with is a beloved child of God made in His image. Pray that I may come to believe that and be charitable.
Ash Wednesday services at Sacred Heart Cathedral this Wednesday at 6:30, 8:05, Noon, 6 pm. All are welcome. Memento mori!