JUCO – Page 6 – F3 Knoxville

Triple Pyramids

December 1, 2025 BackBlasts

AO: juco
Q: Wanderer
PAX: Bowser, Starlink, TrailMix, Butterknife, Archie, Windex, Squeegee, Guardrail
FNGs: None
COUNT: 9
WARMUP:
– SSH
– harry rockets
– cherry pickers
– marracan night clubs
– tempo squats
– grady corns

THE THANG:
mosy to triangle lot that we never use for the first pyramid.
Pyramid 1
1. 10 Merkins
2. 20 Squats
3. 30 futter kicks
Start with 1 and run a lap around the pyramid
repeat with 1 and 2 and then run a lap
finally do all 3 and a lap.

Mosey to court yard for…
Pyramid 2:
1. 30 crunches
2. 20 diamond merkins
3. 10 step ups
Same deal, start with 1, run a lap around the court yard.
Then 1,2 and a lap.
Finally 1,2,3 and a lap.

Mosey to big lot for …
Pyramid 3:
1. 10 lunges
2. 20 hello dolly
3. 30 wide merkins
You know it by now. 1 then 1,2 then 1,2,3 with a lap between.
This time we’ll need to step it down also with a 1,2 and then 1 at the end.

Find a guardrail to do some dips on the way to the flag.

MARY:

Finish with Imperial walkers to time.

COT:

Yesterday was the start of advent.
Advent is a time to prepare for Christmas but also a time to reflect on the coming of Christ to earth. We’re actually between 2 advents, the first coming and the second coming.
Start the advent season by preparing not only for his first coming but his second coming.

Rom 13:14 But put on the Lord Jesus Christ, and make no provisions for the flesh, to gratify it’s desires.

Eph 6:11 Put on all of God’s armor so that you will be able to stand firm against all strategies of the devil.

A Gobble Trot

November 28, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Dart Gun, Data, Bowser, Starlink, TrailMix, Windex
FNGs: None
COUNT: 6
WARMUP:
SSH, Windmills, TRC, LBAC – F/B, Tempo Squats, Cherry Pickers

THE THANG:
Line up at the start. Take 3 laps, stopping at an aid station after each lap.

Aid Station #1: (DEFROSTING)
– 20 Merkins
– 15 Carolina Dry Docks
– 20 Flutter Kicks
– 20 Plank Jacks

Aid Station #2: (STUFFING)
– 25 Squats
– 20 Iron Mike’s
– 20 Monkey Humpers
– 25 LBCs
– 10 Burpees

Aid Station #3: (CARVING)
– 15 Hand-Release Merkins
– 20 Lunges
– 20 Freddy Mercury’s
– 15 Burpees
– Bear Crawl 50 yards

Finish Line Fun:
Sprint, 10 Jump Squats
Sprint, 10 V Ups
Repeat Until Time (3 Rounds, – V Ups)

MARY:
Not today

ANNOUNCEMENTS:
We’re going to Chik Fil A
Grab A Q

COT:

Psalm 107:1
“Give thanks to the Lord, for He is good; His love endures forever.”

Gratitude is more than a feeling—it’s a choice. Some days it comes easily; other days it takes effort. But Scripture reminds us that our gratitude isn’t based on how good life feels, but on how good God is. His love doesn’t fade with circumstances, emotions, or seasons. It endures forever.

As we step beyond Thanksgiving, may we carry with us a heart that sees blessings hidden in normal routines, joy tucked inside simple conversations, and grace woven into every breath we take. Gratitude isn’t a holiday—it’s a way of living with our eyes on Christ.

Mario Kart Baby Park

November 26, 2025 BackBlasts

AO: juco
Q: Starlink
PAX: Bowser, Bubbles (Hampton Roads)
FNGs: None
COUNT: 3
WARMUP:
15 (4) count SSH
10 (4) count LBAC Forward
10 (4) count LBAC Backwards
10 OYO Merkhans
5 Cherry pickers

THE THANG:
Mosey behind dickies,

15 merkhans
15 supermans
20 overhead press with rocks
20 curls with rocks 10 each arm or 20 together
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

MARY:
Mosey back to flag

ANNOUNCEMENTS:
Happy Thanksgiving :turkey:

COT: RUSH

Happy Birthday Dora

November 17, 2025 BackBlasts

AO: juco
Q: Haggis
PAX: Butterknife, Windex, TrailMix, Starlink, Guardrail, Lt. Dan, Wanderer, Bowser, Mailbox, Cramps
FNGs: 1 Cramps
COUNT: 11
WARMUP: SSH x 20
Tempo merkins x 10
Moroccan Night club x 10
Cherry pickers x 5

THE THANG:
Indian run to Cindy pile
Dora 1,2,3 (50,100,150) Merkin, LBC, Squat (Partner run 30 yards, 1 burpee, run back)

Heartbreak 50,100,150 L/R lunge, American Hammers, Overhead Press w coupon (Partner run stairs, touch building, return)

Bucket brigade

Lazy Dora 100, 250, 60 P1 10 Merkins, P2 planks, switch, P1 15 LBC, P2 6” leg hold; P1 30 squat, P2 Al Gore
Johnny Drama set on stairs

Mosey to flag

MARY: no time

ANNOUNCEMENTS: Welcome @cramps

COT:
Q shared cancer journey from 8 years ago with Bone Marrow transplant birthday today. Remember in the hard times to keep your eyes on the Lord and He will give you rest.
Psalm 27: 1-3

Haggis, 8
:flag-scotland:

The struggle for justification

November 3, 2025 BackBlasts

AO: juco
Q: TrailMix
PAX: Butterknife, Guardrail, Mailbox, Lt. Dan, Man Bun, Love Shaq, Starlink, Wanderer, Windex, @Daddymac
FNGs: None
COUNT: 11
WARMUP:
15 SSH
10 Tempo squats
10 Tempo merkins
10 Baby arm circles forward and backwards
10 Tennessee rocking chairs
5 Cherry pickers

THE THANG:
CMU segment:
20 Curls
20 OHP
20 Heavy squats

Lap around the building

Repeat

Four corners:
C1-
20 Merkins
5 Burpees

C2-
20 Big boys
20 Flutter kicks

C3-
20 Squats
20 Lunges

C4-
30 Second plank
10 Jump squats

Take the long way to the flag and stop for exercises along the way in cadence

Hello dolly’s (15)
Pickle pointers (25)
Freddy Mercury’s (20)

MARY: Tempo squats

ANNOUNCEMENTS:
-Sign up for the 10 Year convergence
-Food drive for the food banks

COT: Today we talked about the struggle for justification. This one is especially difficult for me so I would like to bring some light on this subject today. In my daily life I always have need to do things right or make progress in order to prove to myself that I’m on the right path and as a result I can get caught in a cycle that leads to my downfall because of the eventual failures and mistakes that I’m going to make. It’s a terrible way to live and I do it more than I would like to admit. The main issue here isn’t my mistakes however, it’s relying on myself when I should be relying on God in my daily life. Romans 3:23 says “For all have sinned and fall short of the glory of God and are justified by his grace as a gift through the redemption that is in Christ Jesus” We need to shift our perspective and our hearts in our day to day lives because we have been redeemed by the God of creation. That’s huge. And that’s where we should find our justification. We can lose sight of this in the daily hustle but I encourage you to find time to pray and focus on his direction because it will hopefully keep you from looking for justification from you own works and keep your desires focused on the bigger picture.