Rainbow – F3 Knoxville

Fence Funding

March 9, 2026 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Cat Gut (Mike Davis), Snitch (Cory Beilharz ), Double Wide, Cinco (Scott McGuire), Rainbow, Waffle House (Brady Greene)
FNGs: None
COUNT: 6
7 motivators, Wayne Dunn, Aw-Yeahs (for you, babe), Shoulder Blaster. All to warm up for the Burpee Buy-In, which is like Rainbow’s Burpee Box but with all the fun removed. I ended up with 60, which was probably the least of anybody.

Turned a Route 66 with Get Ups for the Grand Kids™ into a Route 55, 1) because I was not man enough to do eleven more, and 2) because we needed to get to the main event which was a Double Wide Sprint Session, AKA the Italian Tune-Up. It works wonders.

Little trip up Everest to find the first and second of approximately 23 fences we had to get over. Snitch (Cory Beilharz ) speculates that they are cash extraction devices for Big Jim & friends, and he may be right.

There was some bear crawling and some Crab Walking, followed by some picking sharp little rocks out of palms. Cat Gut (Mike Davis) might still be up there had we not retrieved him. Unmatched devotion to the game.

Last sprint in the parking lot and met up with the ruckers. Story that meant a lot to me on Saturday, about God’s attention and love for us. Prayers for the bereaved and for a friend carrying an enormous burden.

Now put those dewy shoes outside to dry.

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

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

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

Not as rainy as I was led to believe

February 11, 2026 BackBlasts

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Aquafina, Tropicana, Matlock (Bill Maddox), Gibbler, Cinco (Scott McGuire), P3, Rainbow, Casey Kasem (Jess), Cat Gut (Mike Davis), Cosmo 2, Fabio (Joe Hamilton), Gilligan (R. J. Duncan), Waffle House (Brady Greene), Tecmo
FNGs: None
COUNT: 13
SSHs, shoulder blasters, a decision to make. Enjoy the great outdoors and maybe get wet? Or retire to the Pavalon where it’s dry but dark, and where Gibbler still smells?

We did a little Rte 66+ up the dragon to warm up, and just when @Tecmo was feeling good about his decision to come this morning, we pivoted to the Pavalon and partnered up. A Pavalon partner pivot.

Lots of Rainy Day Burpees followed by various break excercises, including the TRC/Crab legs , the rumors of whose banishment from this platform have been greatly exaggerated.

My only regret is not having a speaker and not being able to shock tender snowflake sensibilities with some of my favorite música en español.

Faith, in my understanding, is an abject dependence. For most of us it comes from desperation and failure. But how else could we ever truly live?

Grateful for a presidential hospital visit. Grateful for a life, and for the challenges and rewards of a new life together.