JUCO – Page 8 – F3 Knoxville

Practicing the Way

September 17, 2025 BackBlasts

AO: juco
Q: Booster
PAX: Man Bun, Bowser, Wanderer, Sparkler, Guardrail, TrailMix, Mailbox, Stye (Hal Phillips), Starlink, Windex, Booster
FNGs: None
COUNT: 11
WARMUP:

• Cherry Pickers (IC) 4 CT X 10
• Baby Arm Circles Forward X 10 (IC)
• Baby Arm Circles Backwards X 10 (IC)
• 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
• Mosey to big parking lot

THE THANG:

• Station 1 – 10 Thrusters, 20 Overhead Press, 30 Bentover Rows w/ CMUs then run to next location
• Station 2 – 20 Squats, 40 calf Raises & Run to next location
• Station 3 – 20 Merkins, 40 Mountain Climbers (single count), 60 second plank & Run to next location
• Station 4 – 20 Curls, 20 Deadlifts, 20 Single Arm Rows (each side) w/ dumbbells then run to next location
• Station 5 – 40 American Hammers (single count), 40 flutter kicks (single count), 10 Diamond Merkins, & Run to the next location
• Rinse & Repeat

MARY: Part of Q

ANNOUNCEMENTS:

COT:

John Mark Comer wrote a book, “Practicing The Way: Be With Jesus, Become Like Him & Do As He Did.”

The purpose of the book is for each person to craft their Rule of Life with their total focus on their relationship with God.

We are constantly being formed by the world around us. To be formed by Jesus will require us to become his apprentice.

To live by what the first Christian disciples called a Rule of Life—a set of practices and relational rhythms that slow us down and open up space in our daily lives for God to do what only God can do—transforms the deepest parts of us to become like him.

This book involves a mix of theological substance and cultural insight as well as practical wisdom on developing your own Rule of Life.

These ancient practices have much to offer us. By learning to rearrange our days, we can follow the Way of Jesus. We can be with him. Become like him. And do as he did.

9 Focus areas include:

• Sabbath
• Solitude
• Prayer
• Fasting
• Scripture
• Community
• Generosity
• Service
• Witness

Some of us may be strong in certain areas but never do the others. For me, practicing the Sabbath and being a Witness are not a focus of my life but I have started giving a monthly devotional to the men in the emergency shelter at KARM. I’m doing a decent job in some areas but worse in others.

Just like New Years Resolutions or Giving Up Things for Lent, Comer recommends starting slow and small so to develop better habits and then continuing to add as you grow.

Spa Date

September 15, 2025 BackBlasts

AO: juco
Q: Butterknife
PAX: Lt. Dan, Starlink, Data, Butterknife, Man Bun, Windex, TrailMix, Mailbox, Bowser, Guardrail, Wanderer
FNGs: None
COUNT: 11
WARMUP:
SSH
Little baby arm circles (forward/backwards)
Windmills
Bear crawl / Crawl Bears with a burpee
Cherry pickers

THE THANG:
Mosey to the Luxury Spa with the person up front falling off for 2 burpees.
Circuit workout: 45 seconds at each station running the stations until you reach the next between each station
Fighter Merkins
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Thrusters w/ med ball
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
Man makers w/ 20 lb dumbbells
Running Stairs
Walking Lunges
Mosey back to campus stopping for Hello Dolly’s and Merkins.
Mosey with the person in the back sprinting to the front headed to the big parking lot.
Bear crawl, side shuffle each direction, abs, Inch worms.
Mosey back to the flag with person in the back snaking through the group.

MARY:
We were called to be the light!
Hatred does not lead to repentance.
Love your enemies and pray for those who persecute you.

“If you openly declare that Jesus is Lord and believe in your heart that God raised him from the dead, you will be saved. For it is by believing in your heart that you are made right with God, and it is by openly declaring your faith that you are saved.”
‭‭Romans‬ ‭10‬:‭9‬-‭10‬ ‭NLT‬‬
ANNOUNCEMENTS:
10 year anniversary 11/7-9th
Walk against sex trafficking in October

COT:

Back to school

September 10, 2025 BackBlasts

AO: juco
Q: Haggis
PAX: TrailMix, Mailbox, Love Shaq, Wanderer, Starlink, Booster, Windex, Dairy Queen, Bowser, Stye
FNGs: None
COUNT: 11
WARMUP: includes in thang
Mission, Core principles and Disclaimer

THE THANG:
Billy Madison where each grade includes previous grade level
1st Grade: SSH x F3 count, 12 reps
2nd grade: Imperial Walkers/Hillbilly Walkers for Middle School (L/R=1, 12 reps)
3rd Grade: Squats/ Copperhead squats for Middle School 12 reps
4th grade: Lunges (L/R=1)/ Step back lunge Middle School)
5th grade: American Hammers F3 count, 12 reps
Run to STOP sign and back

6th grade: Shoulder Taps (L/R=1, 12 reps)
7th grade: Dips, 12 count
8th grade: Flutters F3 count, 12 reps
Run to Stop sign and back

No more elementary school
9th grade: Big Bois 12 count, Awkward Turtle and LBC
10th grade: Booyah Merkins (Partner Merkins, down and clap with a Booyah, in honor of the late, great Stuart Scott) 12 count
11th grade: Groiners (Mountain Climber but with both feet) 12 count
(ALL OF IT) 12th grade: ABC abs (on your 6, Draw uppercase letters with your feet) A-L
Run to Stop sign and back
MARY: no time

ANNOUNCEMENTS: nothing shared

COT: Luke 12

Now large crowds were traveling with Him, and He turned and said to them, “Whoever comes to Me and does not hate father and mother, wife and children, brothers and sisters, yes, and even life itself, cannot be My disciple.
Whoever does not carry the cross and follow Me cannot be My disciple.”
For which of you, intending to build a tower, does not first sit down and estimate the cost, to see whether he has enough to complete it?
Otherwise, when he has laid a foundation and is not able to finish, all who see it will begin to ridicule him, saying, “This fellow began to build and was not able to finish.”

There’s a story of a young man who was carrying his cross but found it uncomfortable and heavy.
It rubbed his shoulder raw and gave him splinters.
So he whittled it down to a nice small size, painted flowers on it, and wrote across the front, “I love Jesus,” as he tied it around his neck so that no one could doubt his devotion to the Savior.
As he reached the end of his life, he found himself before a deep chasm.
On the other side were the gates of Heaven, wide open to all who would enter.
But he could not cross, for it was too wide to jump and the gulf before him went down beyond sight.
As he watched, other people carrying their crosses came to the edge of the rift.
They threw down their full-sized crosses, which bridged the gap, and walked on them to the other side, where they entered the eternal delights of Heaven.
After they passed over, their crosses disintegrated.
Eventually, everyone with a cross passed to the other side, and the young man was left looking down at the abyss, then at his cross with the flowers and “I love Jesus” painted on it.
Then the gates of Heaven closed. End of story.
Our Church and our world today desperately need us to follow our Lord Jesus and to take up our share of His Cross.

Shared that my family is learning 7 deadly sins and graces to assist through them. We’ve reviewed Pride/Humilty, Greed/Love, Sloth/Zeal and Lust/Chastity. Q shared that sharing our weakness with family can be hard but so important to be the primary educators and support for our children. Also remember to support others who are struggling and ask for help when we need it

Prayer Pledge Picture
:flag-scotland:

Labor Day Leftovers…

September 1, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Dart Gun, Mailbox, Guardrail, Wanderer, Windex, Man Bun, Narcan (Tom D), Lawn Dart
FNGs: None
COUNT: 8
WARMUP:
SSH, Tempo Squats, Tennessee Rocking Chair, Windmills, Cherry Picker

THE THANG:
Mosey around – 35 Step Ups, 35 Dips, 35 Incline Merkins.
Mosey on (bear crawl crosswalk) – 35 Curls, 35 OHP, 35 Rows.
Mosey to Sophomore Hill (4 Corners) – 9 Heels To Heaven, 1 Burpee, 20 Merkins, 25 Squats.
Core while holding for the six.
Mosey 2nd to last time – Trivia with Burpees for right and wrong answers. ULTIMATE FRISBEE.
Mosey one last time – to the flag.

MARY:
Ring Of Fire x2 (merkins)

ANNOUNCEMENTS:
10 Year Convergence

COT:
“Work as Worship”
“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.” – Colossians 3:23

On Labor Day, we pause to honor the dignity of work and the people who labor with skill, strength, and dedication. Whether it’s in an office, a classroom, a kitchen, a construction site, or at home—our work matters to God.

In Colossians, Paul reminds us that our work isn’t just for a paycheck or recognition. When done with the right heart, work becomes an act of worship. God values diligence, integrity, and faithfulness—not just in ministry, but in everyday labor.

Even the most ordinary tasks, when done with love and excellence, reflect God’s character. Work is not a curse but a calling, a chance to bring order, beauty, and service to the world around us.

Slide With Me

August 22, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Love Shaq, Starlink, Windex, Booster, Bowser, Butterknife, Dairy Queen, Dart Gun, Data, Erector, Guardrail, Lt. Dan, Mailbox, Man Bun, TrailMix, Wanderer, Ike
FNGs: None
COUNT: 17
WARMUP:
Tennessee Rocking Chair, LBAC – F/B, Windmills, SSH, Cherry Pickers

THE THANG:
Mosey to the corner of the step up building. Bear crawl across one intersection on the way. Proceed to riding the slide. One at the building and one across the road at the parking lot.

Slide 1:
10, 20, 30, 20, 10
Merkins, Squats, Dips, Iron Mike’s, Burpees

Slide 2:
25, 50, 75, 100
Flutter Kicks, LBC, Freddy Mercury’s, Hello Dolly’s

Start with one exercise at the smallest number, then slide to second exercise at the smallest number, and first exercise to the second number…and on and on it goes.

MARY:
Imperial Walker’s

ANNOUNCEMENTS:
10 Year Convergence

COT:
Building Our Life on Jesus
Matthew 7:24
“Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock.”

Life will bring storms—challenges, losses, and uncertainties. Jesus never promised a storm-free life, but He did offer a storm-proof foundation. When we build our lives on His words, His truth, and His love, we stand firm no matter what comes our way.
To build on Jesus means making Him the center of everything—our decisions, our relationships, our dreams. It means trusting Him even when it’s hard and obeying Him even when it’s costly. He is the only foundation that lasts.