JUCO – Page 9 – F3 Knoxville

Consistency

August 15, 2025 BackBlasts

AO: juco
Q: Erector
PAX: Butterknife, Dairy Queen, Wanderer, Windex, Guardrail, Mailbox, Love Shaq, Starlink, Romeo, Erector, Sparkler, Lt. Dan
FNGs: None
COUNT: 12
WARMUP:

THE THANG:
Mosey to Sophomore Hill stopping once for Freddy Mercury. Do 11s at the hill: merkins at the bottom, Bernie Sanders up the hill, and Iron Mikes at the top. Mosey to the court yard. Mosey to the coupon pile. Do 20 curls and then run down the road to the first entrance of the parking lot. Do 10 burpees, repeat once. Do 1 round of 20 step ups and 20 derkins, run the loop, but bear crawl the short sides. Return to the flag.
MARY:

ANNOUNCEMENTS:

COT:

Iron Sharpens Iron

August 11, 2025 BackBlasts

AO: juco
Q: Booster
PAX: Mailbox, Booster, Stye (Hal Phillips), Butterknife, Guardrail, Wanderer, Lt. Dan, Starlink, Windex, Man Bun, Squeegee, Bowser, Fetch, TrailMix, 3 FNGs
FNGs: None
COUNT: 17
WARMUP:

• Cherry Pickers (IC) 4 CT X 10
• Overhead claps X 10 (IC)
• Tempo Squats X 10 (IC)
• Windmills X 5 (IC)
• Tempo Merkins X 10 (IC)
• 1 minute on your own
• Walk to the next lot

THE THANG:

• Station 1 – 25 Overhead Press, Curls & Bentover Rows, & Run to next location
• Station 2 – 30 Squats, 30 calf Raises & Run to next location
• Station 3 – 20 Merkins, 50 Mountain Climbers (single count), 20 Big Boy Situps, & Run to next location
• Station 4 – 20 Lunges (15 each leg), 30 Calf Raises & Run to next location
• Station 5 – 50 American Hammers (single count), 50 flutter kicks (single count), 15 Diamond Merkins, & Run to the next location
• Rinse & Repeat

MARY: part of Q

ANNOUNCEMENTS:

Rock Revival Saturday night in Oak Ridge!!!

COT:

The phrase “iron sharpens iron” comes from Proverbs 27:17, which states, “As iron sharpens iron, so one person sharpens another”. This proverb illustrates how relationships can foster growth and maturity as people challenge and encourage each other. It highlights the importance of meaningful connections where individuals can learn from one another, even when it involves discomfort or friction, ultimately leading to us improving or moving in the right direction.

Here’s a deeper look at the concept:

The Metallurgical Parallel:
• In the process of metalworking, two pieces of iron are rubbed together to make them both sharper and more effective.
• This process can involve heat, hammering, and filing, all of which can be uncomfortable but necessary for the final result.
• Similarly, relationships can involve friction, challenges, and even conflict, but these experiences can lead to personal growth and spiritual development.

The Importance of Relationships:
• The proverb emphasizes that people are not meant to go through life alone.
• Meaningful relationships, both friendships and within communities, are crucial for personal and spiritual growth.
• These relationships should involve challenge and accountability, where we are encouraged to become better versions of themselves.

The Role of God:
• While the proverb focuses on the human aspect of sharpening, some Christian resources note that God is ultimately the one orchestrating these relationships and the growth that comes from them.
• God may use difficult situations, disagreements, or even challenging personalities to shape and refine us.
• It’s important to recognize that God is the one who ultimately forms us, and He may use various means, including relationships, to do so.

Consider the relationships in your life and how they are impacting you.
• Are there individuals who challenge you to grow and become a better person?
• Are you willing to be challenged and refined by others, even if it means facing some discomfort?
• Are you actively seeking out relationships that will help you grow in your faith and character?

We need to be active in helping, encouraging and sharpening others WHILE being willing to be helped, encouraged, and sharpened.

Sandbag Heist

August 4, 2025 BackBlasts

AO: juco
Q: Mermaid
PAX: Romeo, TrailMix, Picker (Bryson), Mermaid, Mailbox, Data, Love Shaq, Skinny Pop, Waffles, Fetch, Windex, Butterknife, Man Bun, Booster, Guardrail, Pool Boy (Jacob Thress), Starlink, Squeegie
FNGs: None
COUNT: 18
Warmup:
lower back stuff, hip stretch, SSH, temp merks, tempo squats
THE THANG:
sandbags of 80, 60, 60, 40, 20 lbs were at the 10 yard line. Teams were divided into two groups of 6. One team stood in the end zone, the other at the 20.

A value was assigned to each sandbag as well as a specific exercise. One member from each team took a asandbag from the pile, carried it to their zone, did the requisite exercises and recorded the points. Then the next man for each team took a turn. You could take a bag from the middle, or steal it from the opposing team. While the sandbags were being carried, the rest of the PAX alternated calling exercises and performing those until another exercise was called.

Rd 1
20lb – 1 pt – 20 squats
40lb – 2pts – OH Press
60lb – 3pts – 10 Thrusters
80lb – 8 lifts from the ground, and toss it over your head
slosey lap around campus
Rd 2
20lb – 1 pt – 20 american hammers
40lb – 2pts – 20 lift to chin
60lb – 3pts – 10 OHP and 10 mtn climbers
80lb – 4pts – 5 manmakers
slosey to the lap around campus
MARY:
Tempo LBC’s, and Snow angels
COT:
This workout had some hard components, like using an 80lb sandbag. I think we are better and more prepared in life for tryin hard things. The word endure means to make durable, and doing things like F3 make us tougher, more prepared, and ultimately more durable for the hard things we encounter in life.

Also, I linked a backblast form 7/26/2019 when I was an FNG. I did not do the workout because I didn’t like anymore today than I di on that day, but I kept coming back, and 6 years later, I am still doing hard things. Backblasts are important as they record who attended and what we did, and that makes a great reference point for us to be able to reflect back upon and as a reminder of the hard things we have done.

Ladder hill

July 28, 2025 BackBlasts

AO: juco
Q: Wanderer
PAX: Windex, Squeegee, Lt. Dan, Bowser, Starlink, TrailMix, Romeo, Pool Boy (Jacob Thress), Fetch, Love Shaq, Mailbox, Archie, Wheelchair (Jonathan Perelman), Booster, Skinny Pop
FNGs: None
COUNT: 16
WARMUP:
– ssh
– imperial walkers
– Hillbilly walkers
– Little baby arm circles
– cherry pickers

THE THANG:
Hill Pyramid + Hill Suicides

Part 1 – Hill Pyramid
PAX run to the top of the hill, do the exercise, and return to the bottom each round.
• Round 1 – 5 Burpees at top
• Round 2 – 10 Merkins
• Round 3 – 15 Squats
• Round 4 – 20 LBCs
• Round 5 – 15 Squats
• Round 6 – 10 Merkins
• Round 7 – 5 Burpees

Plank for the six.

Part 2 – Hill Suicides
Mark 3 spots going up the hill. Suicides to each mark and back. After each full set, complete:
• 10 Carolina Dry Docks
• 10 Monkey Humpers
• 10 Flutter Kicks (each leg)

Rinse and repeat 2–3 rounds depending on time.
MARY:
A few exercises to round out the time.

ANNOUNCEMENTS:

COT:
Contentment
We’ve recently been studying Philippians.
Philippines 4: 10 – 14
“For I can do everything through Christ, who gives me strength.”
‭‭Philippians‬ ‭4‬:‭13‬ ‭NLT‬‬
bible.com/bible/116/php.4.13.NLT
Often misquoted this is not talking about being able to accomplish the impossible or even difficult. It’s talking about being content with the circumstances God has put you in.
Very challenging to do. Something we can all work on.

January/July You vs You Workout

July 25, 2025 BackBlasts

AO: juco
Q: Butterknife
PAX: Bowser, Man Bun, Butterknife, Pool Boy (Jacob Thress), Wheelchair (Jonathan Perelman), Ike, Skinny Pop, Windex, Lt. Dan, Stye (Hal Phillips), Dart Gun, Starlink, Love Shaq, Fetch, Mailbox, Booster, Wanderer, TrailMix
FNGs: None
COUNT: 18
WARMUP:
SSH
Bear Crawls
Tempo Merkins & Squats
Hairy Rockets
Downward & Upward Facing Dog

THE THANG:
Metric Workout #1
(Every man will need 1 CMU)

(1) Set a timer for 30 minutes.
(2) Complete as many cumulative reps as you can in that time. The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. Here are the exercises:
150 curls
125 heavy squats
100 OHP
75 CMU swings
50 Thrusters
25 Blockees
(3) When you finish the Blockees, start back at the top with curls.It will look like this:
25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.
(4) Once through the entire circuit is 525 reps (burpees do not count toward total).

MARY:

ANNOUNCEMENTS:

COT:
In our Bible devotional (Hit up Guardrail and jump in now, if you’re not in there already!!) they asked:
“What do you think about the first five verses in this chapter? Can you see this in the world around you today?”

What are your thoughts?

Here are mine:
I can. I have even lived it myself. I’ve been the man Paul is describing in these verses, and wish that I had this knowledge/advice as a young man or at least acknowledged it. He was speaking life to Timothy.

Paul is helping a young disciple avoid these issues he was aware of and knew firsthand. Let us help and learn from each other.

“The teacher has failed more times than the student has ever tried.”

Paul was murdering Christian’s and wanted to kill Jesus. Jesus came to him on the road to Damascus. It changed his life and he later became one of the 12 disciples.

Learn from my mistakes. Learn from the other men around you. Most importantly learn from your own mistakes. We are vulnerable because this is a safe place. You can’t be Super Natural being living of this world. Only God can help us achieve that. Let’s be Super Natural boys!