JUCO – Page 7 – F3 Knoxville

Rain won’t keep us away

October 27, 2025 BackBlasts

AO: juco
Q: Dart Gun
PAX: Windex, Sparkler, Lt. Dan, Mailbox, Dart Gun, Wanderer, Guardrail, Dairy Queen, Butterknife
FNGs: None
COUNT: 9
WARMUP:
Cherry pickers
Harry Rockets
SSH
Arm circles forward then backward

THE THANG:
Mosey to the covered patio entrance

30 of each then run a lap in the courtyard. Buy in for the next round is to do 10 partner merkins.

Heels to heaven
Squats
Flutter Kicks
Lunges
Mtn climbers
CDD
Plank Sevens
Crabby Toes

MARY:
In honor of the rain, row your boat and paddle the canoe.

ANNOUNCEMENTS:

COT: Discipline over Motivation
Heavyweight champ Oleksanr Usyk was interviewed and said that he doesn’t have motivation, only discipline. It made me think of you guys.

Showing up for F3…If we treat those things as something we’re going to do and not something that is optional, then we show up.

Treat your intentions as facts and not choices. Be intentional with your time and actions.

Be Humble

October 20, 2025 BackBlasts

AO: juco
Q: Mailbox
PAX: Man Bun, TrailMix, Starlink, Bowser, Lt. Dan, Wanderer, Windex, Butterknife, Mailbox, Guardrail, Hashbrown – Downrange from Raleigh
FNGs: None
COUNT: 11
WARMUP: SSH, Baby Arm Circles, Tempo Squats, Windmills and Harry Rockettes

THE THANG: Single file run the long way to coupon with leader dropping off for burpees, few stops for ab work. Got a CMU and alternated left and right arm farmer carry and rifle carry to big parking lot. Lined up and did 20 CMU squats, rifle carry to next line, 20 curls, rifle carry, 20 OHP then run to end and back to CMU. Snowplow CMU back one line and then a work while waiting on the six. Rinse and repeat multiple times. Partnered up and did two block farmer carry back to the pile rotating between partners as needed.

MARY: No time

ANNOUNCEMENTS: 10 year convergence get signed up

COT: Reinforced power of prayer and just the joy brought by seeing that come to life Friday as Starlink’s prayers were answered with new job offer. Encouraged brothers to be humble and bring their worries and anxieties before the group. None of us stand alone or weren’t meant to carry those burdens.

“Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time. Cast all your anxiety on him because he cares for you.”
‭‭1 Peter‬ ‭5‬:‭6‬-‭7‬ ‭NIV‬‬
bible.com/bible/111/1pe.5.7.NIV

Give Thanks in All Circumstances

October 15, 2025 BackBlasts

AO: juco
Q: Booster
PAX: Guardrail, Eliza, TrailMix, Starlink, Wanderer, Love Shaq, Booster, Windex, Dairy Queen, Bowser
FNGs: None
COUNT: 10
WARMUP:

• Cherry Pickers (IC) 4 CT X 10
• Overhead claps X 10 (IC)
• Tempo Squats X 10 (IC)
• Windmills X 10 (IC)
• Hand Release Merkins X 10 (OYO)
• 1 minute on your own

THE THANG:

4 corners – Squats, Merkins, Big Boys (5 @ each corner, 4, 3, 2 & 1)

Dora Partner Workout (1 Partner Lifts, 1 Runs, Switch)
• 50 CMU Deadlifts
• 100 CMU Squats
• 100 CMU Bentover Rows
• 150 CMU Overhead Press
• 150 Little Baby Crunches
• 200 CMU Curls
• 200 CMU bench press
• 300 calf raises

MARY: Part of Q

ANNOUNCEMENTS: 10th Anniversary November 8th at the Asylum – Please sign up

COT:

While listening to Leanna Crawford’s song entitled Still Waters that focuses on the 23rd Psalm, I started thinking about scripture, particularly Psalm 23. When you’re driving 12 hours in a car, you’ve got the time to ponder life.

1 The Lord is my shepherd; I shall not want. 2 He maketh me to lie down in green pastures: he leadeth me beside the still waters. 3 He restoreth my soul: he leadeth me in the paths of righteousness for his namesake. 4 Yea, though I walk through
the valley of the shadow of death, I will fear no evil: for thou art with me; thy rod and thy staff they comfort me. 5 Thou preparest a table before me in the presence of mine enemies: thou anointest my head with oil; my cup runneth over. 6 Surely goodness and mercy shall follow me all the days of my life: and I will dwell in the house of the Lord forever.

As many of you know, last week my wife, daughter and I were in Texas seeing my parents. Unfortunately, my mom has been diagnosed with Alzheimers. It’s a terrible disease but fortunately, my mom is still early in her fight against the disease but she’s definitely losing her memory.

Honestly, I’ve been feeling down in the dumps…sad, angry, and a bit helpless because my mom is amazing. Then I realized that a lot people never knew their mom or dad or if they did maybe it’s not great memories.

I realized how unbelieveably blessed that I have been to have had an awesome mom for my entire 54 years! Yes, I realize that over the coming months and years she’ll probably forget me or my daughters, I’m so grateful for the time I have had with her.

I also know that while it stinks right now that my parents, family and my daughters are upset, I know where Mom is going and when she gets to Heaven someday her memory will be fully restored!

Psalm 23 offers each of us messages of guidance, peace, and provision, reminding us that God is with each of us in both easy and difficult times, providing rest, protection, and strength for our life’s journeys. I hope it encourages you to trust
God’s leadership, to find contentment, and have hope in the face of challenges, knowing that we are not alone and have everything we need in Him.

1 Thessalonians 5:18 ESV Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.

Lake Loop

October 13, 2025 BackBlasts

AO: juco
Q: Guardrail
PAX: Mailbox, Man Bun, Lt. Dan, Starlink, Butterknife, Sega, Romeo, Bowser, TrailMix
FNGs: None
COUNT: 10
WARMUP: Usual things, SSH, Grasshoppers, Windmills, Tempo merkins, etc

THE THANG: Mosey to the wall for dips and step ups, then bear crawl down the stairs, duck walk some of the loop around the duck pond and mosey the rest. Then explored new territory where we split into 2 groups. 1 group had to do a burpee at every white car. One at ever black. when they met, half way around the circle, they switched colors. Mosey to CMU pile with some animal walks on the way. Did 16 CPR with cmu’s, then 5 pull ups, repeat.

MARY: Flutters and Freddy and Tempo Merkins

ANNOUNCEMENTS:

COT: James 5:16 “Confess your sins to one another and pray for one another so that you may be healed. The prayer of a righteous man has great power as it is working.”

James, the brother of Jesus wrote that and I learned this weekend that his nick name was Camel Knees. (Saving that one for our next FNG), but he got it b/c he was on his knees so much praying that he had callouses. May we be so committed. Challenge: Try praying on your knees.

Family Road Trip Anyone…?

October 10, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Dart Gun, Bowser, Erector, Love Shaq, Mailbox, Starlink, Windex, Ike, Chuck Munsey
FNGs: None
COUNT: 9
WARMUP:
TRC, Windmills, Moroccan Night Club, Cherry Pickers, Tempo Squats

THE THANG:
Buckle up. Roll Out.
11 light poles to a segment. Number of reps goes with poles (1 – 11) for a total of 66.

First segment – Squats
– 2 lights out, so 1 & 2 burpees before squats

Second segment – Merkins
FLAT TIRE – Bear crawl one light
ROUGH TERRAIN – Duck walk one light

Third section – Iron Mike’s
CHECK ENGINE – Broad jump burpee one light

Fourth section – Flutter Kicks (4ct, in cadence)
GET GAS – longer mosey

Fifth segment – Shoulder Taps (4ct, in cadence)
At 8th light, I couldn’t take it anymore, and we turned this car around. Back to the flag.

MARY:
Ø

ANNOUNCEMENTS:
10 Year Convergence 11/8/25. Sign up and be there.

COT:
Title: When the Heart Feels Heavy
Scripture: “Come to me, all you who are weary and burdened, and I will give you rest.” — Matthew 11:28

Devotional:
Heaviness is a weight we all feel at times—whether from life’s pressures, relationships, or the mistakes we carry. It can feel relentless, like walking with a stone in your chest. Yet Jesus invites us to bring that weight to Him.

He doesn’t promise that everything will instantly be lifted, but He does promise rest. That rest is a shift from trying to carry it alone to leaning on His strength. Sometimes it’s a quiet moment of prayer. Sometimes it’s a step forward even when your feet feel like lead. Sometimes it’s simply trusting that He sees and cares, even when we can’t see a way through.
Reflection:
– What heaviness am I carrying today?
– How can I give it to Jesus instead of carrying it alone?