JUCO – Page 4 – F3 Knoxville

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.

Cold cards

January 26, 2026 BackBlasts

AO: juco
Q: Guardrail
PAX: Mailbox, Butterknife, Man Bun, Fetch
FNGs: None
COUNT: 5
WARMUP: Shuffle to the courtyard for some SSH, Grady corn, Harry Rocketts, Mountain climbers, kick throughs and tempo squats

THE THANG: Ran the length of the courtyard (on the grass as to not slip) and moved the cards 4 paces to the end of the courtyard after doing the written thing:
10 Burpees, 15 merkins, 10 Merkins, 20 kickthru’s (multiple times) 20 SSH, 20 bobby Hurley, other things

MARY: 4 corners with Core work, LBC, BBS, Heels to heaven, Jane Fonda, Hello Dolly, Prison get ups

ANNOUNCEMENTS:
Jan 31, Starfish convergence at Assylum
COT:
Reading Matthew 25. Consider Judas, Peter. They all said they would die for Christ and “never” deny Him and yet all turned away, but Peter accepted Jesus’ invite to come back and living in that forgiveness, grace and humility is the only way to live for Him.

Rolling the Dice

January 23, 2026 BackBlasts

AO: juco
Q: Ike
PAX: Guardrail, Butterknife, Dart Gun, Mailbox, Love Shaq, Lt. Dan, Erector, Windex, Jim Norris, Daddy Mack, Starlink, Bowser, Wanderer, Data, Isiah Perry (Shark Bait)
FNGs: 1 Isiah Perry (Shark Bait)
COUNT: 17
WARMUP: Motivator, Cherry Picker, Flutter Kicks

THE THANG: Run to various sections of the campus.. For workouts, roll three six-sided dice for number of counts of the exercise, two for the exercise. Roller gets to choose. One die B= Burpees, M = Merkins, BB = Big Boys, Sq = Squats, SSH = Side Straddle Hop, MC = Mountain Climer. The other die has FK = Flutter Kicks, BC = Box Cutters, HD = Hello Dolly, B = Burpees, TTH = Toes to Heaven, V = A stretch led by Voodoo. We also did coupon exercises, with the dice for the number of reps of the exercise selected by a member (rotated to each)

MARY:

ANNOUNCEMENTS: 1/31 convergence at asylum.
3/27 Escape from Hall Ridge

COT:

R.I.S.E. Above

January 19, 2026 BackBlasts

AO: juco
Q: Butterknife
PAX: Dart Gun, Mailbox, Man Bun, TrailMix, Butterknife, Fetch, Starlink, Windex, Bowser, Wanderer
FNGs: None
COUNT: 10
WARMUP:
SSH
Windmills
Bear Crawl/ Crawl Bear
Tempo Squats
Little baby arm circles
Upward & Downward facing dog :dog:
Tempo Merkins

THE THANG:
12 Station Circuit/45 seconds each station with stairs, run, and both in between the stations.
Fighter Merkins
Sledgehammer on Tractor :tractor: tire
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS on BOSU
Man makers w/ 20 lb dumbbells
Walking Lunges

MARY:
EACH PAX did 10 squats on BOSU

ANNOUNCEMENTS:
Starfish Convergence 1/31 at Asylum
7a Beatdown
6a Pre run/ruck

COT:
My 2026 word is RISE. I chose it for both personal and professional reasons.

Focused on growth, discipline, perseverance, and purpose.

“Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think.” -Romans 12:2

Leadership / Personal Growth acronym:
• Responsibility
• Intentionality
• Self-discipline
• Excellence

If you haven’t done so already, I encourage to you to come up with a word or theme for the new year. It’s still early in the game!

CMU Dora

January 12, 2026 BackBlasts

AO: juco
Q: Wanderer
PAX: Windex, Bowser, Starlink, Mailbox, Butterknife, Guardrail, Waffles, Man Bun
FNGs: None
COUNT: 9
WARMUP:
– SSH
– LBAC – forward/back
– Tempo Squats
– Tempo Merkins
– Cherry Pickers

THE THANG:
mosey to coupons and pick one out.

Partner up for a Dora.
– 100 Curls
– 200 KB Swings
– 300 Heavy Squats

1 Pax runs a loop while the other does exercises. Between sets, the workout partner finds the running partner and they do 5 burpees each.

Once completed, headed to the PUB (pull-up bars) for some good times.

Headed back to the flag. Jail break got us there just on time.

MARY:

ANNOUNCEMENTS:
Taco Tuesday with booster.

COT:
Endurance – something we all work on and feel out here. In Rom 15:5 Paul calls the Lord “the God of endurance”. Our hope isn’t found in our abilities or our endurance but in God’s unshakeable commitment to never turn from his work of grace.

Our hope is in the one who will endure no matter what. Today consider where you have placed your hope. May it be in the God of endurance.