JUCO – Page 2 – F3 Knoxville

Ike’s “A workout done at fountainhead”-modified by Starlink

February 23, 2026 BackBlasts

AO: juco
Q: Starlink
PAX: Love Shaq, Bowser, Butterknife, Daddy Mack, Guardrail, Trash Panda (JUCO), Wanderer, Windex
FNGs: None
COUNT: 9
WARMUP:

Side straddle hops
Flutter kicks
Cherry pickers
Tempo merkhans
Stretch it out for 30 seconds

THE THANG:

Mosey to the big lot the long way Indian run passing the gift. Do first set, then suicide run three lengths, then do first and second sets, suicide run, and keep adding a set always finishing with a suicide run. After completion of 6th set drop 1st off and continue so on and so forth should finish with just 10 squats and a suicide run. Mosey back to Flag Indian run passing the gift.
10 Burpees
10 Lunges (5 each leg)
10 Flutter Kicks (4 count)
10 Merkins
10 Big Boys
10 Squats

MARY:

Rotate among the group to lead an exercise of their choice to hit 45 min.

ANNOUNCEMENTS:

Escape from hawridge

COT:

Good morning, brothers. Today we’re talking about walking a mile in someone else’s shoes. Jesus calls us to empathy, not judgment. In Matthew 7:1-5, He says, (paraphrasing here) “Do not judge, or you too will be judged… First take the plank out of your own eye.” True understanding means stepping into another’s burdens, feeling their weight.
Over the past year at JUCO, we have all show up in the gloom. We have pushed through beatdowns that tested everything: 14,000 merkins that left our arms shaking, 5,000 burpees that forced us to rise after every fall, 27,000 core exercises that burned deep, and 300 miles of running through cold mornings, rain, and doubt.
Every merkin, every burpee, every mile was God forging resilience in us. And at JUCO, we don’t carry those burdens alone—we lift each other up, pray together, and grow in faith, just as Galatians 6:2 commands: “Carry each other’s burdens, and in this way you will fulfill the law of Christ.”
So before you judge someone’s struggle—physical, emotional, or spiritual—try walking a mile in their shoes. You might discover the same grace I found: that the hard path draws us closer to God and to our brothers.
[Pause, hold up the shoes you’ve been carrying the whole time]
And speaking of shoes… We’ve been carrying these—my actual workout shoes—the entire time we’ve been running. Now you know what walking a mile in them really feels like. Thank you for being here with me in the journey. Let’s keep pushing forward in faith.

Dice of Discipline 🎲

February 20, 2026 BackBlasts

AO: juco
Q: Butterknife
PAX: Guardrail, Data, Trash Panda (JUCO), Mailbox, Man Bun, Wanderer, Windex, Ike, Chuck Munsey, Butterknife
FNGs: None
COUNT: 10
WARMUP:
SSH
Cherry :cherries: Pickers
Tempo Merkins
BBS
Tempo Squats
High Knees
High Heels

THE THANG:
Die#1 Core (20 in cadence)
1. Plank 30 secs
2. Merican Hammers
3. Heels to Heaven
4. Mountain Climbers :woman_climbing:
5. Flutter Kicks
6. Superman/Swim 30 secs

Die#2 The Grind
1. Merkins 20
2. Squats 15
3. Lunges 20 (10 ea leg)
4. Burpees 8
5. Crab :crab: Walk 5 spaces
6. Bear Crawl 5 spaces

Roll the dice, do the work, run the staircase. Rinse and repeat.
If you roll doubles, you do burpees for the total amount in addition to the exercises.

MARY:

ANNOUNCEMENTS:
Escape Haw Ridge

COT:
With my RISE theme one of my anchor verses is: 1 Corinthians 6:19–20
“Do you not know that your bodies are temples of the Holy Spirit… Therefore honor God with your bodies.”
Nobody teleports to the top of the stairs.
You take
one
step
at
a
time.
Same with:
• Discipline
• Sobriety
• Leadership
• Faith
• Marriage
• Fatherhood
You don’t arrive.
You ascend.
And most men don’t fail because of one massive fall.
They drift… one missed step at a time.
This morning we choose intentional steps.
Ask:
Where are you skipping steps?
Where are you waiting for motivation instead of choosing obedience?
What’s one small step you need to take this week?
📖 chatgpt://generic-entity?number=1 6:9
“Let us not grow weary of doing good…”

Slide. Burpee. Repeat. Reverse.

February 16, 2026 BackBlasts

AO: juco
Q: Windex
PAX: Guardrail, Windex, Starlink, Love Shaq, Fetch, Wanderer, Bowser, Dart Gun, Butterknife, Lt. Dan
FNGs: None
COUNT: 10
WARMUP:
Tennessee Rocking Chair, Tempo Squats, SSH, Windmills, Cherry Pickers

THE THANG:
Mosey to the CMU pile. Throw the frisbee. Slide, 5 burpees, slide, 5 burpees…repeat a total of 9x. 2 burpees all together to make 47. Reverse slide – no burpees.
Mosey towards the flag. Bear crawl through the overhang.

MARY:
Not toyesterday.

ANNOUNCEMENTS:
EFHR

COT:
Worship Beyond the Music

John 4:24
“God is spirit, and those who worship Him must worship in spirit and truth.”

Worship music is powerful. A melody can move our emotions, lyrics can center our hearts, and a chorus can unite a room full of people. But worship was never meant to stop when the music ends.

In Scripture, worship isn’t defined by instruments, volumes. Uh, or style — it’s defined by posture. Worship happens when our hearts align with God’s truth. The songs we sing on Sunday are meant to train our hearts for how we live on Monday.

Worship music reminds us who God is:
– When we sing about His faithfulness, we remember to trust Him.
– When we sing about His grace, we learn to extend grace.
– When we sing about surrender, we practice letting go of control.

The goal of worship music isn’t performance — it’s transformation. The song is simply the doorway; a life surrendered to God is the real worship.
So today, let your worship continue:
– in your work,
– in your conversations,
– in your perseverance,
– in how you love others.

Because the truest worship isn’t just sung — it’s lived.

Motives Matter

February 11, 2026 BackBlasts

AO: juco
Q: Guardrail
PAX: Man Bun, Wanderer, Windex, Daddy Mack, Waffles
FNGs: None
COUNT: 6
WARMUP: SSH, then some slow tempo squats, Tempo merkins, Pass through to get stretched out and rain on our shoulders

THE THANG: Bernie Indian Run to CMU pile, Grabbed CMU’s for slow curls, Uphill Murder Bunnies, Heavy Squats, Overhead pressess, all Dora style with the partner running the hill while we got to 50 on each. Twice. Ran to the PUB where we did an L sit, then upon failure Slow flutters. Repeated with a hang and Dead bugs and a hang and Big boys.

MARY: Time at the wall for step ups and incline merkins and wall sits, one jump up and a race against rush back to the flag

ANNOUNCEMENTS: Escape from Haw ridge coming up in March.

COT: Philipians 2: Do nothing out of selfish ambition or vain conciet, but consider other of greater importance than you. What we do matters, so does why we do it. Our motives won’t be perfect and there will always be some selfish motivies, but check if that can’t be minimized and serve as Christ did, for others. They are more important and God will be glorified.

Super Bowl wrap up

February 9, 2026 BackBlasts

AO: juco
Q: Man Bun
PAX: Mailbox, Waffles, Butterknife, Daddy Mack, Dinero Miguel Hernandez, Fetch, Guardrail, Windex, Wanderer
FNGs: None
COUNT: 10
WARMUP:
Side straddle hops
Tempo squat
Tempo marks
Tennesee rocking chairs

THE THANG:
First half – 3 rounds
20x squats
10x merks
10x lunges
1/8 mile sprint

Half time-
Group Plan hold; dropouts get burpees.

Second half-3 rounds
20x jump squat
10x merks
10x mtn climbers
10x core
1/8 sprint

Overtime –
Wall Squat, drop outs get burpees
Wall dips

MARY:

ANNOUNCEMENTS:

COT: “Two are better than one, Because they have a good reward for their labor. For if they fall, one will lift up his companion. But woe to him who is alone when he falls, For he has no one to help him up.”
‭‭Ecclesiastes‬ ‭4‬:‭9‬-‭10‬

The environment means everything. The men you’re surrounded by will lift you up or drag you down. You choose. Prune the dead branches, that which remains would bear much fruit.