JUCO – Page 5 – F3 Knoxville

CYOA point game

January 5, 2026 BackBlasts

AO: juco
Q: Guardrail
PAX: Butterknife, Mailbox, Windex, Wanderer, Daddy Mack, Man Bun, Data
FNGs: None
COUNT: 8
WARMUP: SSH, reach for the stars , let it handChinook squats back by popular demand, Harry rockets, mountain climbers,

THE THANG: mosi to the guardrail for 20 dips then up to the bleachers for calf raises at the bottom and the top a couple laps. We’re running around the dark side of the building to the pull up bars where I explain the rules then buy-in was to go get one CMU.
Split into teams and everybody earned points by exercises
1 point for CMU a row
2 points for triceps or overhead press
3 points for thrusters or 4 count plank jacks
10 points for running to the base of the stairs and back or a pull up
First team for a thousand points wins and everybody took a lap around the building.

Finish the day with a stoplight race you versus u style remember where you ended running during one green light cycle.

ANNOUNCEMENTS: food log challenge above

COT:

Cain v Able
Able wasn’t able to survive.

Was it the offering it how it was brought? Did God need the meat?

God doesn’t prefer meat to fruit, he made it all and owns it all and call make it again. He can make something better than both. It is in the way and reason for the offering that God preferred the meat.

Comparison, jealousy division leads to self righteousness and sin. Only by grace can we realize our offering is nothing but a symbol of our gratitude, them we get joy!

Galatians 2:16 ESV
[16] yet we know that a person is not justified by works of the law but through faith in Jesus Christ, so we also have believed in Christ Jesus, in order to be justified by faith in Christ and not by works of the law, because by works of the law no one will be justified.

Gotta Rescue Santa

December 24, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Wanderer, TrailMix, Love Shaq, Windex, Bowser, Guardrail, Starlink, Mailbox, Abracadaver
FNGs: 1 Abracadaver
COUNT: 9
WARMUP:
SSH, TRC, Windmills, Tempo Squats, Cherry Pickers

THE THANG:
Elf Run – Line up, head out, last one runs to front, stop, 10 squats and 10 H2H. Continue until all pax have run to front.
Look for Santa.
CMU Pile
20 curls, 20 rows, 20 heavy squats, 20 OH press

Sophomore Hill
Sprint up hill, 20 plank jacks – IC, 30 Iron Mike’s, 40 Flutter Kicks – IC

Dark Corner
20 plank jacks – IC, 30 Iron Mike’s, 40 Flutter Kicks – IC

Triangle
20 plank jacks – IC, 30 Iron Mike’s, 40 Flutter Kicks – IC

Big Lot
First light pole – 10 Burpees, Second light pole – 20 Lunges, End – 30 Mountain Climbers…turn around and do it again.

Mosey back to the flag – swing by the sketchy container to see if Santa was in there :face_with_peeking_eye:

MARY:
Not today

ANNOUNCEMENTS:
East/West Convergence on 1/31

COT:
This morning we joked about rescuing Santa, but Christmas reminds us that God is the one who came to rescue us. Luke 2:11 says, “Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.” Jesus didn’t come to condemn us — John 3:17 says He came to save us — and Romans 5:8 reminds us He did it while we were still sinners. He stepped into the mess, He stepped into the darkness, and He stepped into the hard stuff so we wouldn’t be alone in it. As we head into Christmas, let’s remember we’re not earning this rescue — we’re living out because of it.

Luke 2:20-12
“And the angel said to them, “Fear not, for behold, I bring you good news of great joy that will be for all the people. For unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger.””
‭‭
Merry Christmas

Keeping Warm

December 15, 2025 BackBlasts

AO: juco
Q: Mailbox
PAX: Guardrail, Butterknife, Starlink, Bowser, Mailbox, Archie
FNGs: None
COUNT: 6
WARMUP: SSH, Tempo Squats, Tie Fighters, High Knees/Burpees, Rocky Balboas, Hill Sprints

THE THANG:

Quarter Pounder – 25 Merkins, 50 Squats, 75 LBC, 100 Shoulder Taps

Bill Haslam Center – Irkins, Single Leg Squats, BBS

Pond – Mosey looking for duck poop free spots for Merkins – doesn’t exist

Sophomore Hill – Calf Raises and Hill Sprints with Burpees at Top

CMU Pile – Farmer Carry – Irkins

Wall Sit, Hello Dolly and BBS to finish on way back

MARY:

ANNOUNCEMENTS:

COT: Continued discussion on mental health and sharing burdens. Had HIMs break into twos and share heart with one another and pray for one another. Follow Jesus’ example in Garden of Gethsemane. He didn’t go alone when the weight of humanity was on his shoulders. He took his closest disciples to pray with him.

Mario Kart in the GLOOM

December 8, 2025 BackBlasts

AO: juco
Q: Starlink
PAX: Lt. Dan, Bowser, TrailMix, Guardrail, Butterknife, Data, Mailbox, Squeegee, Windex
FNGs: None
COUNT: 10
WARMUP:

15 (4) count SSH
10 (4) count LBAC Forward
10 (4) count LBAC Backwards
10 Merkhans
5 Cherry pickers

THE THANG:

Mosey to the court yard

15 merkhans
15 bbs
20 step up (10 each leg)
15 flutter kicks
15 guardrail dips

RUN 1 LAP AROUND BUILDING

Repeat and add 1 lap every time
When you cross the starting line pick up a power up and ENJOY mix the power up back so others can ENJOY.

Power Ups:

5 BURPEES
30 SEC WALL SIT
30 SEC PLANK
WALKING LUNGES SHORT SIDES
SPRINT LONG SIDES
PICK A BUDDY PICK A PAIN

Mosey Back to flag

MARY:

20 TOE MERKHANS

ANNOUNCEMENTS:

Q calendar / coffateria

COT:

Brothers, as you grind through these freezing sets, remember the night Jesus was born: no heated room, no soft bed—just a rugged manger, biting cold, and a Savior who stepped into the harshness without complaint.

(Luke 2:7) Says:
“She wrapped Him in cloths and placed Him in a manger, because there was no guest room available for them.”

The King of Kings didn’t wait for perfect conditions. He entered the chill, the dark, and the struggle… because that’s exactly where real strength is forged. So when the bar feels heavy and the air burns your lungs, be like men who follow a God humble enough to be born in a barn, tough enough to handle the cold, and strong enough to redeem the world.

As is said so often here at JUCO:
Iron sharpens iron—and this morning, in the freezing parking lot of JUCO, we’re becoming more like Him.
Merry Christmas

Mucho Exercises

December 5, 2025 BackBlasts

AO: juco
Q: Erector
PAX: Butterknife, Guardrail, Ike, Mailbox, Erector
FNGs: None
COUNT: 5
WARMUP:
Mosey to the porch in the courtyard. 15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Perform Mucho Chesto: 20 merkins, 20 wide merkins, 20 diamond merkins, 20 stagger right and 20 stagger left merkins. Run a lap between each exercise. Next, Mucho Lego (yes YHC made that up): 25 squats, 25 lunges, 25 calf raises (each leg), and 25 single leg pickle pointers (each leg). Run a lap between each exercise. Finally, the abs: 25 Freddie Mercury (2-ct), 25 heels to Heaven, 25 crabbers, and 25 flutter kicks. Run a lap between each exercise. Finish with 10 burpees, one lap, and 10 “body bag” burpees (I probably didn’t remember the right way to do those).
MARY:
No time
ANNOUNCEMENTS:
Look for future coffeeteria announcement. Starfish coming up.
COT:
YHC is very much an easy going guy. I don’t like to get involved in controversy. Some would probably state that this is a good trait to have, and I generally agree. However, one can take it too far. There are a couple of passages I want to share to illustrate.
‭Obadiah 1:10-11 NASB1995‬
[10] “Because of violence to your brother Jacob, You will be covered with shame, And you will be cut off forever. [11] On the day that you stood aloof, On the day that strangers carried off his wealth, And foreigners entered his gate And cast lots for Jerusalem— You too were as one of them.”
The Edomites, descendants of Esau the brother of Jacob, didn’t come to their brother’s aid, the nation of Israel. This is among the reasons why Edom is being judged in this book.
‭Revelation 3:15-16 NASB1995‬
[15] ‘I know your deeds, that you are neither cold nor hot; I wish that you were cold or hot. [16] So because you are lukewarm, and neither hot nor cold, I will spit you out of My mouth.”
The church at Laodicea was not passionate about serving the Lord. They were taking the easy path, and Christ condemns this lack of action.
It is appropriate to be accommodating and to defer to others in many cases. But, we have an obligation to stand firm in the faith. We cannot let Satan tempt us into being indifferent in matters of faith and our families’ wellbeing.