JUCO – Page 13 – F3 Knoxville

A Guest Q – Sort of

May 12, 2025 BackBlasts

AO: juco
Q: 5K , Sunrise (David Burrell)
PAX: Median, Butterknife, Dart Gun, Starlink, Lt. Dan, Windex, Guardrail, Mailbox, Data, Erector, Wanderer, Archie
FNGs: None
COUNT: 14
Warm-Up (IC)
SSH
Windmill
Harry Rockets
Tempo Squats

Tha Thing mosey to the pond
– Circuit Training at the Pond
— Station 1 = 50 Flutter Kicks
— Station 2 =10 Catalina Wine Mixer; then Lunges half way to next station
— Station 3 = 30 Squats
— Station 4 = 25 Merkins
2 laps

Mosey to the Coupon Pile

20 Big Boys
30 Freddy Mercuries
15 American Hammers
15 Curls

Mosey to the AO; various Mary (Imperial Walkers, Rowboat, Pickle Pounders, Superman, etc)

Count off / Name o Rama
Circle of Trust Heb 11:6
The Third F – vital part of F3, and not every AO gets this…but JUCO does, so keep Christ the center of the workout and you have no idea the impact that you’ll have on the community, the church, your family, and the Kingdom

Keep moving

May 10, 2025 BackBlasts

AO: juco
Q: Dart Gun
PAX: Love Shaq, Ike, Chuck Munsey, Frenchie, Dart Gun, Fetch, Pelican, Lt. Dan, Starlink, Who’s Todd
FNGs: 1 Who’s Todd
COUNT: 10
WARMUP:
10-Moroccan Night Club IC
10- Grady Corn IC
10-Harry Rocket IC
8-Demotivators IC

Mosey with a weave to sophomore hill
THE THANG:
Sophomore hill – 2 rounds
Four corners
5 burpees then Bernie up
10 each side offset merkins then side shuffle
15 squat jacks then mosey
20 diamond merkins then side shuffle

Mosey to the PUB
Get in 5-10

Stadium hill
15-Thrusters
Bear crawl up
10-Tempo Merkins
Heavy toe merkins as we wait for the six
Repeat

Coupon curls – on the up

Mosey to the low courtyard wall
20-hop overs with hands on the wall
20- step ups
20-four mountain climbers
20-hop overs with hands on the wall

Back to the flag
MARY:
15-pickle pounders IC
15-American HammersIC
15-Drunken Dolly’s IC
15-Flutter KicksIC
ANNOUNCEMENTS:
Hardship Hill
COT:
Thinking back to the beginning of the year, we had a lot of thoughts on intentionality and focus. How’s that working out for everybody?

Do you find yourself drifting or spending too much time getting caught up in things on your phone? Are you spending dedicated moments with your kids or your spouse or your family?

I constantly think about these things in an effort to show up. As we talked about through the work out, showing up can be the first big hurdle to get through. Your kids or the other person will see that first before any other action that you do.

Verse of the day in the Bible app talks about servant leadership and giving back to others.

Circuit

May 7, 2025 BackBlasts

AO: juco
Q: Fetch
PAX: Archie, Windex, Starlink, Lt. Dan, Love Shaq, @Median
FNGs: None
COUNT: 12, including Rushers
WARMUP:ssh, little baby arm circles F, little baby arm circles B, Grady corns, cherry pickers, 30sec oyo

THE THANG:
Mosey to back.. circuit workout. 7 stations. Each pax will perform the exercise at each station then rotate with a 2 minute timer. Should be able to complete all 7 stations twice. Stations are jump rope, wrist curls, curls, jump squats, stairs, BBS, Merkins

MARY:

ANNOUNCEMENTS:

COT:Therefore encourage one another and build one another up, just as you are doing.”
‭‭1 Thessalonians‬ ‭5‬:‭11‬ ‭ESV‬‬
bible.com/bible/59/1th.5.11.ESV

So I was reading though the Bible app, and in the New Testament plan I’ve gone through in April, one of the last few days had an encouragement at the end of it with the work Build. That made me think about the common saying that in every interaction, you are with building up or tearing down the relationship. I think parallel to this is the distinction between an abundance mindset vs a scarcity mindset. Abundance is understanding that we have all we need and living a life of gratefulness. Scarcity is based in fear, but it is manifested in thinking we don’t have enough, aren’t enough, those around us are harming us.. it’s a very self centered and dark mindset. Even through the trials we all have from time to time, we are living in abundance, and refocusing our hearts to understanding that can reshape how we interact with those around us daily. When we recognize our own abundance, I think its more natural to build up those around us.
Consider your abundance, and build up someone today.

Home Sweet Home

April 30, 2025 BackBlasts

AO: juco
Q: Booster
PAX: Starlink, Mailbox, Love Shaq, Wanderer, Guardrail, Booster, Windex
FNGs: None
COUNT: 7
WARMUP:

• Walk & Warm Up
– Cherry Pickers (IC) 4 CT X 10
• Baby Arm Circles Forward X 10 (IC)
• Baby Arm Circles Backwards X 10 (IC)
• Overhead claps X 10 (IC)
• Tempo Squats X 10 (IC)
• Hand Release Merkins X 10 (OYO)
• 1 minute on your own

THE THANG:

• Station 1 – 15 Diamond Merkins, 20 Merkins, 20 Hello Dollies & Run to next location
• Station 2 – 20 Flutter Kicks, 20 Mountain Climbers & 40 Calf Raises & Run to next location
• Station 3 – 20 Overheard Press, 20 Bentover Rows, 20 Curls & Run to next location
• Station 4 – 30 Lunges (15 each leg), 20 Squats, 60 second Plank & Run to next location
• Rinse & Repeat

MARY: Part of Workout but we did Inperial Walkers waiting on Rush guys

ANNOUNCEMENTS:

COT:

I heard Pastor Dave Stone from Louisville preach last weekend. He was amazing as he mixed humor, scripture and story-telling to share his message. Pastor Stone retired at 58 from one of the largest churches in the country as he felt his church of 30,000 people needed new, younger leadership with fresh ideas; Dave is reinvigorated by speaking at conferences, missions like KARM, etc.

He strives to remember everyone’s name at the meeting. He’s unbelievable so I wanted to share a few things…

Home is where the heart is…we’re often so at peace when we’re at our home, our bed, etc. If we live with purpose and serve and worship God, we will be at our forever home, Heaven.

We need to live with a sense of urgency. Don’t let the good things on Earth crowd out the best thing which is Jesus. He missed the opportunity to have dinner with Gary Player because he didn’t pay attention to what time dinner started, took his time, got ice cream and missed an hour with his favorite golfer. He wasn’t comparing Player to God but said many of us focus on lots of things that take us away from our relationship with our savior.

“At birth, we look like our parents; at death, we look like our decisions.

Freeze Tag Or Something Like It…

April 23, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Starlink, Fetch, Guardrail, Lt. Dan, Mailbox, Wanderer, Windex, Love Shaq
FNGs: None
COUNT: 8
WARMUP:
SSH x 15
Tempo Squats x 10
Windmills x 10
Tennessee Rocking Chair x 10
Cherry Pickers x 5

THE THANG:
Mosey to the quad for a “freeze tag” circuit:

50 seconds on, 15 seconds rest

Round 1:
High Knees – Jump Squats – Toe Taps – Run In Place (slow to fast)
FREEZE – Deep Squat (1 minute)

Round 2:
Merkins – Reverse Lunges – Carolina Dry Docks – Pickle Pointers
FREEZE – Forearm Plank (1 minute)

Round 3:
Mtn Climbers – Russian Twists – Hello Dolly – Heels To Heaven
FREEZE – Side Plank (30s each side)

Round 4:
Burpees – Iron Mikes – Box Jumps – Ski Jumps
FREEZE – Superman (1 minute)

Round 5:
Bear Crawl – Crab Walk – Frog Jumps – Duck Walk
FREEZE – Banana (1 minute)

Move to the grass.

Round 6:
FREEZE TAG
2 Pax “it”
Once tagged, hold a move (Al Gore, Plank, Squat, etc) until unfrozen by teammate.
Rotate 2 pax being “it” until all had a turn.

Mosey back to the shovel flag to meet RUSH.

MARY:
I don’t think so.

ANNOUNCEMENTS:
Hardship Hill

COT:
How often do we think about eternal life?

Scripture: “And this is the testimony: God has given us eternal life, and this life is in his Son.” – 1 John 5:11 (NIV)

Eternal life isn’t just about living forever; it’s about who we live with and how we live now. The moment we put our faith in Jesus, eternal life begins—not just someday in heaven, but right now, in relationship with Him.

Our pastor at church this weekend said it this way – most people think that eternal life starts when we take our last breathe here on this earth, but eternal life begins with our first breathe on this earth…out entire life is a part of our eternal life.

This life in Christ brings peace, purpose, and hope. Even when the world around us shakes, we can stand firm, knowing our future is secure. The beauty of eternal life is that it’s not earned—it’s a gift, freely given by a loving God through His Son.

Let this truth ground you today: you are already living your forever story with Jesus.

Challenge: Think more about eternal life and let it impact how you live that life now.