Hands – Page 3 – F3 Knoxville

Ramblin Man

February 12, 2026 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Hands, Casey Kasem (Jess), Snitch (Cory Beilharz ), Pac-man, Matlock (Bill Maddox), P3, Suds
FNGs: None
COUNT: 8
WARMUP:
SSH, stretch, lots of doubt about a neurological trick to help with stretching, the naysayers smh. mericans, more stretching
Jog, Rocky’s, Bernie, super Mario, side shuffle.

THE THANG:
Bernie Baby Everest. Big bois, mosey, Dollys, mosey to overlook, DORA. 1 runner, 1 ab of choice. 4x through. Some balance moves

Ramble down the stairs. Flutter kicks.
Ramble to the circle. Mericans
Ramble to the pickleball stairs. 3 trips up.
Ramble back to the circle, bbq squats
Ramble back to old stairs, iron mikes
Ramble back to the dragon, 2 jumpsquats each light

MARY:
Nada
ANNOUNCEMENTS:
Haw ridge
COT:
Putting in consistent effort at work despite inconsistent outside pressure.
Can I put in the work when no one is looking and no one is pushing. Can I put in the put in the work each day because it is in service of God. Laziness is the devil’s playground.

7 or 11

February 9, 2026 BackBlasts

AO: asylum-am
Q: Rep Sleepy
PAX: Hands, Pull-A-Part, Double Wide, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Cat Gut (Mike Davis), Aquafina, P3, Casey Kasem (Jess), Waffle House (Brady Greene)
FNGs: None
COUNT: 11
WARMUP:
Cat Gut (Mike Davis) chose 11
SSH x11 IC
Tempo Squat x11 IC
Tempo Merkin x11 IC
Imperial Walker x11 IC

THE THANG:
F3 Pluto ( Hugh Nystrom) chose 7
Mosey to Picketts Charge for some 7s
First hill – Merkins and Big Boys
Second Hill – Lunges and Boxcutters
Third Hill – Burpees and Squats

Still had some time so started the 11s on Baby Everest with Perfect Merkins and Iron Rockets

MARY:
Flutter Kick x25 IC
Hello Dolly x10 IC
Rosalita x10 IC
Stretching

ANNOUNCEMENTS:
Escape from Haw Ridge in March

COT:
Great Leaders are intent on leaving a legacy that will resound to their Groups’ Advantage long after they have gone. Knowing their leadership tenure is limited by human mortality, they get prepared for the expected event of their departure by developing new Leaders. Because they cannot predict the precise time of their departure, they stay ready for the unexpected by ensuring that the Leaders they develop are ready right now instead of sometime tomorrow. Great Leaders are constantly working themselves out of a job.
– Qsource

“But Jesus called them to him and said, “You know that the rulers of the Gentiles Lord it over them, and their great ones exercise authority over them. It shall not be so among you. But whoever would be great among you must be your servant, and whoever would be first among you must be your slave, even as the Son of Man came not to be served but to serve, and to give his life as a ransom for many.””
‭‭- Matthew‬ ‭20‬:‭25‬-‭28‬

Slip Sliding Away

February 5, 2026 BackBlasts

AO: asylum-am
Q: Hands
PAX: Casey Kasem (Jess), Hands, Matlock (Bill Maddox), P3, Tropicana
FNGs: None
COUNT: 5
WARMUP:
Bonnie Blair’s on the icy F3 Parking Lot. Then went to safer footing to finish with some twisting arm circles, lunges, high knees and butt kickers
THE THANG:
Repeating rounds of 15 Merkins, 20 squats, 20 reverend lunges, 30 shoulder taps and 20 crunches. Then a light jog, hard run, light jog. Rinse and repeat 2 more times.
MARY:
Some slippery pike ups, plank, and balance work.
ANNOUNCEMENTS:

COT:
What’s your North Star and does is navigate you?

CROWNED HEADS OF THROW-UP 🏰

February 3, 2026 BackBlasts

AO: asylum-am
Q: Casey Kasem (Jess)
PAX: Hands, Matlock (Bill Maddox), P3, Snitch (Cory Beilharz ), Suds, Tropicana
FNGs: None
COUNT: 7
WARMUP:
crab cult
lil stretchies
tempo mirks

THE THANG:
:crown: FIVE CROWNS :crown:
suit = exercise / number = reps
Legs, arms, burpees, crunches, squats
Jokers make us run :man-running:

:calendar: ANNOUNCEMENTS:

Haw Ridge!

Casey’s gotta DJ radio slot Fri 6 Feb @ noon (5p GMT) if you fancy tuning in online: siblingcreative.works

:bomb: BOMB:
Shared a bit of my story! desires of the spirit are at odds with the desires of the flesh on purpose & by design, so we have to choose! (spoiler: choose jesus)

Galatians 5.17
“For the flesh lusteth against the Spirit, and the Spirit against the flesh: and these are contrary the one to the other: so that ye cannot do the things that ye would.”

All about that Bass

January 27, 2026 BackBlasts

AO: asylum-am
Q: Tropicana
PAX: Hands, Snitch (Cory Beilharz ), Matlock (Bill Maddox), Gilligan (R. J. Duncan), Casey Kasem (Jess)
FNGs: None
COUNT: 6
Leg Day! We stayed off the ground and generated our own heat with Leg Day.

WARMUP:
SSH, stretch, cherry pickers, Abe’s

THE THANG:
Tabata Style. 45 on 15 rest
Squats
Step ups L/R
Wall sits
Back lunges L/R
One leg stand. L/R
Side lunges L/R
Imperial squat walkers
Bulgarian split squats L/R

Skip around the bldg (wow those legs are heavy)

3 times through
Feel the Burn

MARY: Nada

ANNOUNCEMENTS:
Starfish. This Saturday
Haw Ridge 3/27

COT: Forgiveness
Sage advice I once received that if I have anger or resentment against someone I need to pray daily for that person(not to get what they deserve) to receive God’s grace. Miraculously, after two weeks I will receive God’s grace to forgive.
Forgiveness is not in my nature. The power to forgive comes from the Master of forgiveness.