F3 Knoxville

Author: BackBlasts

Sparkler

AO: asylum-am
Q: Waffle House (Brady Greene)
PAX: Matlock (Bill Maddox), F3 Pluto ( Hugh Nystrom), Tropicana, bluebird, Rainbow, Charmin (John Willis), Backflow (Wesley Hunt), Double Wide, Cinco (Scott McGuire), Gibbler, P3, Sparkler
FNGs: None
COUNT: 12
WARMUP: The usual: 30 Sparklers, the Junk Sparkler, 10 Sparklers IC, the Sparkler.

Weather was a tossup so we did Sparkler Burpees (deceivingly difficult after two or three rounds) and some rock work until 6, when we left the Pavalon’s friendly confines for a prayer mosey – sounds weird but it was a highlight for me – and just one little backwards trip up Cardiac.

10 Sparklers when we got back to the Pavalon, then a sprint up Eaby everest to finish things off.

Prayed for various friends and situations, including a certain surgery happening today.

Links to interview:
www.nytimes.com/2025/04/01/opinion/ezra-klein-podcast-jonathan-haidt.html?smid=nytcore-ios-share&referringSource=articleShare

https://open.spotify.com/episode/1hKDKmcByIL0fRsOK91aOh?si=wCKo2rM0TVuOeTsp96u0xA

[genesis-ruck] The Monday Before Mountain Man

AO: genesis-ruck
Q: Steam
PAX: Single (Ryan Chambers), Mermaid, Brick
FNGs: None
COUNT: 4
THE THANG
– 25-30 minutes of rucking down/back the Jean Teague Greenway at a good pace
– 15 minutes of strength training/mobility
– Backwards walk down/back
– 12 merkins
– 12 squats
– 12 curls
– 12 chest presses
– Front carry ruck down + back
– 15 minutes of stretching
– Leg swings: 12×10 each leg
– Gate openers: 10
– Gate closers: 10
– Apollo Onos: 10
– 1/2 parking lot + back: Ground Scoop
– 1/2 parking lot + back: Rockettes
– 1/2 parking lot + back: Knee to chest and lunge
– 1/2 parking lot: Zombie Walks
– On the 6: right leg over
– On the 6: left leg over
– On the 6: left leg back / right tucked in
– On the 6: right leg back / left tucked in
– Merkin position: right arm under
– Merkin position: left arm under
– Money stretch
– Knee rotations

COT

3 Things From A Men’s Retreat This Weekend

(1) Biblical Manhood Definition/Example
“Some of you will rebuild the ancient ruins; you will restore the foundations laid long ago; you will be called the repairer of broken walls, the restorer of streets where people live.”
– Isaiah‬ ‭58‬:‭1‬‬2

(2) Nehemiah 4 — Progress In Spite Of Opposition
– ‭‭Nehemiah‬ ‭4‬:‭6‬ — “So we rebuilt the wall until the entire wall was joined together up to half its height, for the people had the will to keep working.”
– ‭‭Nehemiah‬ ‭4‬:‭10‬ — “In Judah, it was said: The strength of the laborer fails, since there is so much rubble. We will never be able to rebuild the wall.”
– ‭‭Nehemiah‬ ‭4‬:‭16‬-‭18‬ — “…The officers supported all the people of Judah, who were rebuilding the wall. The laborers who carried the loads worked with one hand and held a weapon with the other. Each of the builders had his sword strapped around his waist while he was building, and the one who sounded the ram’s horn was beside me.”

(3) The Picture Of What A Man Does From Nehemiah 4

– He hears the noise
– He hears the negativity
– He hears the pushback
– He still builds the wall and does the work (Nehemiah 4:6)

Why?
– We cannot go back or stop — too much is at stake.

This is a vision of what can be – through Christ.
_____________________________________________

For more insight into this – check out additional resources in this message thread.

[lostpearls] Slow Burn with CMUs

AO: lostpearls
Q: Bail Bonds
PAX: flyball, Alice, Mathlete, Natty, Papa Lock, Bail Bonds, Ground Jordan
FNGs: 1 Ground Jordan
COUNT: 7
WARMUP:
SSH, OH Claps, Seal Claps, Tie Fighters, Lateral Lunges, TN Rocking Chairs, Mucho Legos, burpees, Shoulder Taps, Mtn Climbers, Oblique V-ups, LBCs, run

THE THANG:
Tabata, 60 sec, 15 sec rest, with CMU
Tempo squats
Tempo leg lifts, holding up CMU
Tempo tricep extensions
Tempo curls
Tempo OHP
Tempo lunges
Tempo deadlift
Tempo BBs
Tempo Dismond Derkins
Run
X2

MARY:
Plank hold and Tempo Merkins

ANNOUNCEMENTS:
Hardship Hill 5/17

COT:
What are your spiritual gifts? No, not fruits of the spirit like I wanted to consider. Spiritual gifts are specific to you and how God created you!
My challenge to you is to take a spiritual gifts test and see where you fall. Then, decide if you’re using those God-given gifts to further his kingdom. It’s convicting….and it should be. None of us are perfect. Be vulnerable and honest with yourself. Maybe even share it with someone else.

See 1 Corinthians 12:4-11 in the comments.

[the-pulpit] Swings

AO: the-pulpit
Q: Voodoo
PAX: Betty, Jim Norris, Sawdust, Leland Robbins (Geiger), Ike, Trojan
FNGs: None
COUNT: 7
WARMUP:
I plead the 5th

THE THANG:
Mosey to playground. Complete 4 rounds of the following on the swings.

– rows
– knee pull in
– single leg squat
– derkins
– fall out

Moseyed to school and back after each round.

MARY:
Stretching

COT:
A word on words. Trying to be more intentional with my words. A couple of verses to reference:

“Let your speech always be gracious, seasoned with salt, so that you may know how you ought to answer each person.”
‭‭Colossians‬ ‭4‬:‭6‬ ‭ESV

“Gracious words are like a honeycomb, sweetness to the soul and health to the body.”
‭‭Proverbs‬ ‭16‬:‭24‬ ‭ESV‬‬

Deck of Cards 4/7

AO: bigball
Q: Drive-thru (Mikel Towe)
PAX: Postman (Scott Colby), G-6 (Rick Kuhlman), vanilla, Cannon Ball (Sam Crockett), Magic Mic (Jarrett Woodall)
FNGs: None
COUNT: 7
WARMUP:

THE THANG:
Deck of Cards at the ampitheatre

:heart:- Run around ampitheatre
:clubs:- American Hammer
:diamonds:- Decline Merkins
:spades:- Jump Squats

Got through more than 3/4 of the cards in the deck

MARY:

ANNOUNCEMENTS:

COT: