Sawdust – Page 2 – F3 Knoxville

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

“It was too wet to play. So we [worked out] in the [pavalon]. All that cold, cold, wet day.” — Dr. Seuss

February 20, 2026 BackBlasts

AO: asylum-am
Q: Pac-man
PAX: Sawdust, Matlock (Bill Maddox), Cat Gut (Mike Davis), Cinco (Scott McGuire), Tropicana, Harrison Watts (Brindles)?, White Belt
FNGs: None
COUNT: 8
WARMUP: 5 Cherry Pickers, 5 Burpies, 10 Lunges, 5 Burpies, 30 SSH

THE THANG: Quick rain adaptation from bottom of Baby Everest to Pavalon for Pair work out with 1 running around Pavalon while other does:Squats, Burpies, Merkins, American Hammer, Mt Climbers, Carolina Drydock, TN Rock, SSH, then Step-Ups, back to Baby Everest Burnie up, Mario over ridge, down Cardiac, with rock 30 Triceps, 30 Curls, 20 Squat Thrusters, up Cardiac and at corners Merkins (10, 20, 30), down Cardiac, 20 partner twisties, 20 Curls, up Cardiac and at corners American Hammer (10, 20, 30)

MARY: Phil 2:3-4 during 40 day season of Lent remain in relationship with Christ to align with his suffering to rediscover the Lord’s grace

ANNOUNCEMENTS: Hawl Risdge end of March

COT: pray for Wes who died in car accident recently

[the-pulpit] Knees Over Toes

February 16, 2026 BackBlasts

AO: the-pulpit
Q: Voodoo
PAX: Betty, Sawdust, Jim Norris, Smoked Pickle, Ike, Leland Robbins (Geiger)
FNGs: None
COUNT: 7
WARMUP:
Mosey to top of new hill for stretching

THE THANG:

MS/ES awning (3 Rounds)
– Tibialis (back against wall, heel on ground)
– Copenhagen plank 15 sec hold
– Split squat on bench

Chuck’s Hill (3 rounds)
– Backward walk to speed bump
– 10 T merkins
– Jog to speed bump
– 10 T merks
– Backward walk to gravel lot gate
– Mosey back down hill

Practice Turf (3 rounds)
– Poliquin step down (10 each leg)
– Lap around

MARY:
A few rounds under the US entrance

COT:
A word from AI: Longevity is built one rep at a time. Move well now so you can move always.

[the-pulpit] Coupon donation

February 11, 2026 BackBlasts

AO: the-pulpit
Q: Ike
PAX: Sawdust, Betty, Jim Norris, Leland Robbins (Geiger), Smoked Pickle, Voodoo, Snitch (Cory Beilharz )
FNGs: None
COUNT: 8
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

CMU Bump and Run

January 20, 2026 BackBlasts

AO: asylum-am
Q: P3
PAX: Snitch (Cory Beilharz ), Sawdust, Grandslam, Suds
FNGs: None
COUNT: 5
WARMUP:

– 5 EASY Burpees
– 20 SSH
– Lap around the parking lot
– Hands Agility Drills
– Cherry Pickers
– Runners Stretch Sequence
– Down/Up Dog
– Shoulder Lubricator

THE THANG:

2 POC – Pavilon and Top of Baby Everest
Count off by 3s. Each group bumps the one in front to the next station.

Pavilon AMRAP:

15 Up and Over Mericans
15 Table Rows
15 Blockies
15 Goblet Squats
15 CMU Sit-ups

Top of Baby Everest AMRAP

15 Decline Merkins – Feet on CMU
15 Lawn Mowers (Each Side)
15 Thrusters
15 4-count Flutter Kicks w/ CMU

MARY: Cherry Pickers

ANNOUNCEMENTS:

Convergence and Haw Ridge

COT:

Luke 11:9-10
“So I say to you: Ask and it will be given to you; seek and you will find; knock and the door will be opened to you.”