JUCO – Page 3 – F3 Knoxville

Ultimate 🥏

February 6, 2026 BackBlasts

AO: juco
Q: Love Shaq
PAX: Windex, Chuck Munsey, Lt. Dan, Wanderer, Starlink, Bowser, Mailbox, Butterknife, Data, Waffles, Guardrail, Fetch, Erector, Dart Gun, Daddy Mack, Toretto
FNGs: None
COUNT: 17
WARMUP: Various warmup exercises while throwing the frisbee.

Ultimate Frisbee in the lot. Turnovers/drops meant everyone had to burpee/HTH.
Point scorers called the exercise and non point scorers did 10 reps of that exercise.

Team “No Hats” won: 4-2

COT:

Lieutenant Dan once asked a group of us a simple question: “What gets you out of bed in the morning?”

The Truth:
When my alarm goes off at 5:00 AM and that bed feels like the best place on earth, I don’t argue with my feelings in that moment. Instead, I fast-forward. I project my mind to 12:00 PM and ask one question: “If I stay under these covers, will I regret it at lunchtime?” The answer is always yes.

The Lesson:
Discipline isn’t just about willpower; it’s about being kind to your “Future Self.” Proverbs 14:23 says, “All hard work brings a profit, but mere talk leads only to poverty.” Staying in bed feels like a gift to yourself in the present, but it’s actually a debt you’re forcing your midday self to pay in regret. By being here right now, you’ve already settled that debt. You’ve traded a temporary comfort for a permanent confidence.

The Challenge:
Today, when things get stressful at work or at home, remember the “Midday Audit.” Don’t make decisions based on how you feel in the heat of the moment—make them based on who you want to be when you look back on them tonight.

Not here for the easy

February 4, 2026 BackBlasts

AO: juco
Q: Wanderer
PAX: Starlink, Bowser, Daddy Mack, Guardrail, Mailbox, Windex, Love Shaq
FNGs: None
COUNT: 8
WARMUP:
– SSH
– twisty leg raises
– hairy rockets
– baby arm circles (forward/back)
– tempo merkins
– grady corns

THE THANG:
1. Rainmaker
– Merkins x 15
– Squats x 20
– Calf Raises x 30
– OH Press x 20
Run up the hill and around in front of the gym.
On returning hold a wall squat until complaint level is appropriately high
Repeat for 3 rounds.

2. Poncho Required
– Step ups x 20
– Hand Release Merkins x 10
– Squats x 25
– Run a loop
AMRAP for 10 minutes.

MARY:
– twisty leg raises for the last few seconds.

ANNOUNCEMENTS:

COT:

Congrats you made it! It’s cold and wet but we’re here.

” Every day you preach to yourself some kind of gospel, a false “I can’t do this ” gospel or the true ” I have all I need in Christ” gospel.
— New Morning Mercies for Feb 4″That’s why we’re here this morning. To do hard thing and get better. To encourage each other. For some of us this might be the hardest part of our day. For others it might be the easiest. What we preach to ourselves during these hard times matters. What are you preaching to yourself?

“Why are you cast down , O my soul, and why are you in turmoil within me? Hope in God; for I shall again praise him, my salivation and my God.
Ps 42:11″

Meet The Core-Dashians

February 2, 2026 BackBlasts

AO: juco
Q: Butterknife
PAX: Archie, Guardrail, Man Bun, Fetch, Mailbox, Starlink, Bowser, Wanderer, Butterknife
FNGs: None
COUNT: 9
WARMUP:
SSH
Windmills
Little Baby Arm Circles
Mosey across the parking lot and back
Tempo Merkins
Cherry Pickers

THE THANG:
Go through the exercises in order. Do the first exercise and then run to the other side and do that exercise. Rinse and repeat. We ended up running down and back twice in between to keep warm.

Core:
Dead Bug 8 each side
Side Plank x2 45 secs each side
BBS 20 OYO
Hollow Hold 40 secs
BBS w/ rotation 20 OYO
Freddy Mercury’s 20 in cadence
Flutter Kicks 20 in cadence
Heels to Heaven 20 in cadence
Run to the other side after completing each exercise

20 reps each:
Merkins
Squats
Crabbettes
Shoulder Taps
Lunges
Bear Crawls
Mountain Climbers
Squat Jumps
Run to the other side after completing each exercise
Rinse and repeat.

MARY:
Heels to Heaven

ANNOUNCEMENTS:
Escape Haw Ridge 3/27

COT:
There’s a Jelly Roll song called “Need a Favor”. Here’s the chorus:
“I only talk to God when I need a favor, and I only pray 🙏 when I ain’t got a prayer. So who the hell I am to expect a Savior, oh if I only talk to God when I need a favor? But God, I need a favor. Amen 🙏.” – Jelly Roll
Any of you ever feel this way? I know I have. Waiting until I’m facing adverse times before reaching out to God and asking for help.
I’ve definitely been guilty of thinking I’ve got it all figured out and under control, until I get humbled. If you live long enough, life has a funny way of doing just that.
One thing I know is God is always there for us (for me). Even when we don’t think we need any help. I try to remember to thank God for His blessings in the good and bad times.
I encourage us all to pray and talk to God early and often. Even in the good times!
“Seek the Kingdom of God above all else, and live righteously, and he will give you everything you need.” Matthew‬ ‭6‬:‭33‬ ‭NLT‬‬

11 for 11s

January 30, 2026 BackBlasts

AO: juco
Q: Erector
PAX: Butterknife, Fetch, Daddy Mack, Guardrail, Ike, Mailbox, Windex, Bowser, Starlink, Love Shaq, Erector
FNGs: None
COUNT: 11
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 10 Harry Rockettes
THE THANG:
Mosey to Sophomore hill for 11s: burpees at the bottom, Bernie Sanders up the hill, heels to Heaven at the top.
Mosey to the coupon pile. Perform 20 thrusters and 20 tricep extensions. Mosey to the courtyard for 20 merkins and a step ups, run a lap. Then, do derkins and pickle pointers (single leg). Mosey to the flag.
MARY:
No time
ANNOUNCEMENTS:
Convergence tomorrow pending weather.
COT:
So, YHC usually has a typed word to share. Otherwise, I can have trouble forming my thoughts. I had planned to give a selected topic last night, but late in the night, I changed my mind. I shared a topic I have been reading about in a book called “Point Man”. Today, I shared some thoughts on avoiding adultery. I know…big topic. How can we avoid it? Don’t even get close to heading in that direction. Don’t take any risks. Avoid any type of alone time with someone of the opposite sex that isn’t your spouse. Don’t make the excuses that “she gets me and my wife doesn’t”. The fact is that you have something most likely that you need to work on to better your relationship. Also, don’t be naive to think “that will never happen to me”. As Proverbs 16:18 states, “pride goes before destruction”. We can all stand to make improvements in our relationship with our wife. Let’s strive for a relationship that Christ sets for us.
Ephesians 5:25 NASB1995
[25] “Husbands, love your wives, just as Christ also loved the church and gave Himself up for her,”

Let the frisbee show the way…

January 28, 2026 BackBlasts

AO: juco
Q: Windex
PAX: Love Shaq, Guardrail, Bowser, Mailbox, Starlink, Waffles, Wanderer, Windex
FNGs: None
COUNT: 8
WARMUP:
All while passing the frisbee.
SSH, Tempo Squats, Tennessee Rocking Chair, Cherry Pickers

THE THANG:
Mosey to there. Each throws the frisbee, mode of transport changes to the frisbee. (Bear crawl, lunge walk, broad jump, sprint, duck walk) You call it core exercise at the frisbee. Continue until all have thrown.
Try to throw the corners a few times near sophomore hill. Mosey to the CMU pile.
25 curls, 25 rows, 25 heavy squats. Run the road passing the frisbee. Drop = Burpee. Repeat curls, rows, squats. Head towards the flag with the frisbee deciding the route. 1 burpee when we get to the frisbee. Continue through the quad.

MARY:
Who needs her

ANNOUNCEMENTS:
Convergence on Saturday. EFHR

COT:
PURPOSE – My word for the year.

The reason for which something is done or created or for which something exists.

‭‭Proverbs‬ ‭19‬:‭21‬
“Many are the plans in the mind of a man, but it is the purpose of the Lord that will stand.”

Without purpose, you’re just busy.

Purpose isn’t found by accident—it’s revealed through obedience.
We often think purpose has to be some big, extravagant goal or mission, but Scripture reminds us that purpose is lived out in daily faithfulness.
Every early alarm, every rep, every run beside another is training us for more than fitness. It builds discipline, humility, and consistency—traits God uses to shape men who lead well at home, at work, and in their communities.
Purpose isn’t always about where you’re going.
It’s about who you’re becoming along the way.
So don’t underestimate today’s effort. Be faithful where your feet are planted. God will handle the rest.

“Whatever you do, do it with all your heart.” — Colossians 3:23
Even simple things, done with effort and intention, can build something bigger.