Hot Tub (John Muller) – F3 Knoxville

Not Spring Break

March 11, 2026 BackBlasts

AO: asylum-am
Q: Hands
PAX: Fardeen Rastagar, Pac-man, Cosmo 2, Waffle House (Brady Greene), Cinco (Scott McGuire), Double Wide, Hands, Matlock (Bill Maddox), Tropicana, Hot Tub (John Muller)
FNGs: None
COUNT: 10
WARMUP:
SSH, froggy squats, planks, TN rocking chair, rockettes, stretching

THE THANG:
Impossible parking lot lap-
Lap 1 – broad jump burpees
Lap 2 – bear crawl
Lap 3 – lunges
Lap 4 – jog
Then did 5 minute timer of running up Baby E, 20 Merkins 20 Big bois at the bottom, Bernie up, repeat. Next round was shoulder taps and flutter kicks.
MARY:
10 partner merkins and 20 partner big bois.
More stretching.
ANNOUNCEMENTS:
Haw Ridge.
Software update on the way.
COT:
What are the 5 smooth stones God has given you to face life’s battles?

Thing 1 and Thing 2

March 4, 2026 BackBlasts

AO: asylum-am
Q: Cinco (Scott McGuire)
PAX: Casey Kasem (Jess), Cosmo 2, Rainbow, F3 Pluto ( Hugh Nystrom), Cinco (Scott McGuire), Double Wide, Suds, Hands, Matlock (Bill Maddox), Pac-man, Hot Tub (John Muller), P3, Gibbler, Cat Gut (Mike Davis)
FNGs: None
COUNT: 15
WARMUP:

SSH
Misc Stretching

THE THANG:

Count off Thing 1 & Thing 2

🏃 Mosey to Toilet Bowl (¼ mile)
⸻
Partner Bump Workout
Thing 1 starts halfway on route
200 Jump Squats (team)
Thing 2 jumps / partner runs → switch on bump
200 Merkins (team)
Same format
200 Big Boy Sit-ups (team)
Same format
⸻
🏃 Mosey to Muscle Beach
⸻
Pull-Up Station
Thing 1 alternate:
10 pull-ups each round
Rest while Thing 2 works
➡ Goal: 40 pull-ups per person

MARY:

No time for Hairy Mary

ANNOUNCEMENTS:

COT:

“Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up. But pity anyone who falls and has no one to help them up.”
Ecclesiastes 4:9-10 NIV
bible.com/bible/111/ecc.4.9-10.NIV

Build up yourself in the Bible

January 7, 2026 BackBlasts

AO: asylum-am
Q: Pac-man , Suds
PAX: Double Wide, Cat Gut (Mike Davis), Hot Tub (John Muller), Cinco (Scott McGuire), Gibbler, Tropicana, Aquafina
FNGs: None
COUNT: 9
WARMUP: SSH, 3 Burpies, Ti Fighters 5 Burpies, Ti Fighters, 7 Burpies, Cherry Pickers, 5 Burpies, Lap around square

THE THANG: Suds did abs: 1 side Merkin then starfish, side crunches, Merkins, 1 leg thrusters, Merkin

Joshua and the battle of Jericho “lesser known hill” by skunk hill up 7 times with rock the table “back up” lunges with leg kicks up over table seat.

Indian Run back to AO including 2 laps around

MARY:

ANNOUNCEMENTS: triple tottie Saturday

COT: Inspired by mother and grandmother’s Biblical literacy, try to set a goal for for reading more and applying it, even as we inspire each other as ironed sharpens iron.

Logging our Calories

November 24, 2025 BackBlasts

AO: asylum-am
Q: Code Brown
PAX: Cat Gut (Mike Davis), P3, Bunny, Charmin (John Willis), Cinco (Scott McGuire), Dain Bramage, Hot Tub (John Muller), Matlock (Bill Maddox), Pac-man, Tropicana, Mr. Hiss, PoleDancer
FNGs: 1 PoleDancer
COUNT: 13
WARMUP: tie-fighters and x-wings. Burpees. Upward and downward :dog2:. starfish. Rocky balboa and some shuttle run of various types including the beloved skip.

THE THANG:
Log your calories early :wood: :

This consisted of dragging a seasoned cherry log (with a meticulously engineered harness system and the f3 logo proudly emblazoned on top) up a gradually sloping greenway euphemistically known as as the Dragon. :dragon:.

Fortuna smiled kindly on us as we roled the icosahedron (incorrectly named the dodecahedron during the Q) giving us 20 different random options of making ourselves better at every other (lit) light post. All brave HIMs volunteered to drag the log with a fellow beast of burden while all the other HIMs encouraged them in their endeavor.

Once time was drawing nigh we convened at the AO and were joined by several mallruckers and a few dogs. I think bluebird snuck out early.

MARY:
Hello dolly, Flutter kick. BBS and finally some Freddie Mercury’s to commemorate his death 35years ago on this day… (not that the Q was really paying attention it just popped up in a google search of what happened on this day in history).

ANNOUNCEMENTS: 9am Thanksgiving day workout.
Start shopping for the Christmas gift exchange Q with Coolio (Greg Fox)

COT: the Q shared of his recent conviction to attempt to be truly HUMBLE not a groveling, sniffling self deprecator who humble brags….

>From C. S. Lewis:

(Referring to a humble man…) He will not be thinking about humility: he will not be thinking about himself at all.

If anyone would like to acquire humility, I can, I think, tell him the first step. The first step is to realise that one is proud. And a biggish step, too. At least, nothing whatever can be done before it. If you think you are not conceited, it means you are very conceited indeed.

Galatians 6:14

[14] But far be it from me to boast except in the cross of our Lord Jesus Christ…

Letters! We get letters!

October 22, 2025 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Matlock (Bill Maddox), Cat Gut (Mike Davis), P3, Cinco (Scott McGuire), Aquafina, Double Wide, Rainbow, Cosmo 2, Hot Tub (John Muller), Waffle House (Brady Greene)
FNGs: None
COUNT: 10
52 SSH, nobody’s birthday, just your Q losing track of the count. Rice Krispies to loosen up the neck, then Shoulder Blasters to prepare us for what was to come.

We do recieve a high volume of mail here at F3, and because I am ineligible, unqualified, and/or unfit to hold any position of authority within the organization, they gave me the key to the mailbox. The big names in F3 – the Q Source Source, if you will – only have two directives: 1) be responsive to feedback, and 2) use indecipherable jargon. So that’s what we tried to do today.

Some exercises get requested; others are demanded. The Dark Webb gets neither, but unfortunately it was time to inflict it on the pax today. It’s like Rainbow’s Burpee Box but more monotonous. It’s like Jack Webb but soul crushing. They say comparison is the thief of joy, but actually the Dark Webb is.

There was some controversy as we passed by Skunk Hill on our way to Cardiac Hill. Yes, our correspondents are passionate about sliding down an ankle-twisting, knee-destroying hill, especially when dew and repetition are involved. But your humble scribe is just not man enough to lead us there. As Highlander taught us, there can be only one.

We wrung everything we could out of Cardiac and still made it back in time for some Aw Yeahs (miss you TRC/Crab legs ), the sight of which was deeply disturbing to Cosmo 2 and Hot Tub (John Muller). But hey – the pax gets what the pax writes in and asks for. If you don’t like it, you know where to send your correspondence.

Mark 2, a story about faith, an interesting one in terms of who has it and what kind of faith it is.

Prayers for Cinco and a new work situation.

Appreciate getting to be with you guys today.