Shamrock – Page 12 – F3 Knoxville

Sandbag Heist

August 1, 2025 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Dog Bite, Anchorman, Drano, Squatter, slappy, Gringo, Eliza, Lizzy, Honeydew, Stitch, Free Fall (Justin Whitaker), Mermaid
FNGs: None
COUNT: 12
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 – don’t remember, will consult my cardboard
60lb – 3pts – 10 Thrusters
80lb – 8 lifts from the ground, and toss it over your head
slosey to the opposite end zone and back
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 opposite end zone and back
MARY:
Tempo LBC’s, flutter kicks, tempo LBCs
ANNOUNCEMENTS:

COT:
I like to do hard things at F3 to prepare me for hard things in life. Thursday was a hard day a work with a termination and two team members who have been diagnosed with prostate cancer. It was a difficult day, but the prep we do in F3 makes the hard things in life easier.

You v You Junior

July 23, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Mermaid, Crawlspace, Dumpster Dive (Brad Burnette), Pool Boy (Jacob Thress), slappy, Inconceivable, Snaggletooth (Elijah Tafao), Honeydew, Lizzy, Drano, Streisand
FNGs: 1 Streisand
COUNT: 12
WARMUP:
1. Grady Corns slow
2. Tempo Squats
3. Twisties
4. Hairy Rockettes
5. Cherry pickers and lower back stretches

THE THANG:
Mosey to the coupon pile, grab a CMU

Bring around to the front long stretch and start the following with a lap down and back, and two burpees in between;

50 Bench press -> Lap and 2 burpees
45 Heavy squats
40 SSH
35 Curls
30 Dips on the block
25 OHP
20 Lawnmower Pulls (10 each arm)
15 Thrusters
10 Burpees
5 Blockees

Rack em

Played a 2 inning game of wiffleball in the Circle Lot.

COT:
Today’s Encouragement…

Thank you guys for being here. It really matters that you made the choice to get up, show up and be here at this place and time. If you didn’t do that, there would be zero connection. And I think that connection is the whole point to our existence. It’s why we were created. To have relationship.

“I am the vine; you are the branches. Whoever abides in me and I in him, he it is that bears much fruit, for apart from me you can do nothing.” – Jesus teaching us something about being connected to him, from John 15:5

I’ve become more aware of this throughout my life. Much of life’s struggle and pain is magnified when I’m isolated.

I find that there is healing when I stay connected to God, through his word and truth about who I am. Through prayer and bringing myself to him. All my thoughts, my joys, my fears.

With others, in community. When we share, listen, and offer support, we can help carry one another’s burdens.

And when we do that, we can better connect our minds and bodies. We can have all the right information, know the rights and wrongs and the goods and bads, but until we learn to process and connect with what’s happened in our bodies, we are going to find ourselves stuck in those cycles and continue to open those old wounds.

I want to leave you with this too; there is not a sin you can commit or have committed in your past present or future that hasn’t already been covered by the blood and sacrifice of Jesus Christ.

Mucho Chesto + Heavy Dora

July 14, 2025 BackBlasts

AO: shamrock
Q: Snaggletooth (Elijah Tafao)
PAX: Dog Bite, Lizzy, Snaggletooth (Elijah Tafao), Waxjob, Crawlspace, Dumpster Dive, Mermaid, Caveman, Anchorman, Stitch, Drano
FNGs: None
COUNT: 12
WARMUP: SSH, Imperial Squawkers, Tempo Merkins/Mtn Climbers, LBAC, Cherry Pickers, stretches, mosey to pavilion

THE THANG:
1. Mucho Chesto: 50/2 rounds with lap parking lot between

2. CMU (together as group): 5 movements: 20 each of calf raises, lunges, GM, kettle swings, OHP (2 rounds, 1 lap to end of parking lot in between rounds, rabbits hold heavy gore)

3. Heavy Dora (groups of 3): 50 blockees, 100 thrusters, 200 curls, 300 squats, 1 partner farmer carry to tree and back, when partner 1 gets there partner 2 rifle carries to tree while partner 3 continues heavy movement – audible for time

MARY: back stretches (thanks Caveman)

ANNOUNCEMENTS: 3rd F tomorrow info in channel, flag pass at F3 RoCo, check Slack channels for details

COT: How do you handle disappointment? Who do you talk to about what’s going on your life? Vulnerability especially to our wives is not an inconvenience to be avoided but the path to growing in mental/emotional health, relationships (especially marriage), and faith. “When I was a child, I spoke like a child, I thought like a child, I reasoned like a child. When I became a man, I gave up childish ways. For now we see in a mirror dimly, but then face to face. Now I know in part; then I shall know fully, even as I have been fully known. So now faith, hope, and love abide, these three; but the greatest of these is love.”
‭‭1 Corinthians‬ ‭13‬:‭1‬-‭13‬ ‭ESV‬‬

Anchorman’s Porta-gym

July 7, 2025 BackBlasts

AO: shamrock
Q: Anchorman
PAX: slappy, Dog Bite, Mermaid, Crawlspace, Snaggletooth (Elijah Tafao), Flower Pot, Stitch, Dumpster Dive (Brad Burnette), Anchorman
FNGs: None
COUNT: 9
WARMUP:
Run in place

High knees

Butt kicks

Over the gate

Tie Fighters

Cherry Pickers

Stretch

Knees to one side, then revers

Cobra / Down Dog

THE THANG:
Mosey to porta-gym
5 pound Hallelujah
2.5 or 5 pound Baby Arm Circles Forward
2.5 or 5 pound Baby Arm Circles Backward
Basketball Merkins – Alternating
10 pound Butterfly
Red band – Tricep reverse swing
Right or left arm
Yellow band-Tricep reverse swing
Right or left arm
Yellow band – step on and do butterflies
Blue band – step on, stand straight and do lawnmower pulls with both arms
Curls – CMU
Chest Press – CMU or 60 pounds
LBCs on ground or big ball
CMU chain pull

MARY:
Dealer’s choice for 3 minutes

ANNOUNCEMENTS:

COT:
Casper ten Boom, Corrie ten Boom’s father

“The Hiding Place”

Casper was known as “Harlem’s Grand Old Man”. He was faithful. Casper was a staple of integrity and stability. They often had customers and guests by the shop just to see Casper.
Part of the routine of home life and the business that Casper established and practiced in every circumstance was that all family and employees would come to work and head upstairs to the kitchen for coffee and Bible reading before work at the same time every day, and the family would end the day with Bible reading.
This was the rhythm of the home and the business, and the year-round saturation of Bible reading would prove fruitful.

Casper inspires me. I want to be like him. I want my kids to come downstairs and find me reading my Bible and invite them to join me.
We have always had the routine of praying with our kids at night before bed. They won’t go to bed without it. I treasure that, but I want more. I want to dive deeper in my faith and bring my family along. I challenge you guys to hold me accountable to progress in this and I also challenge you to find a routine. Maybe that’s F3 or something else. Invite God into your day and see what happens. Love you guys!

Fencing Footwork

July 2, 2025 BackBlasts

AO: shamrock
Q: Inconceivable
PAX: Anchorman, Flower Pot, slappy, Dog Bite, Drano, Crawlspace, Honeydew
FNGs: None
COUNT: 10
WARMUP:
Stretching (arm rotations, upper body rotation, cherry pickers)
1 lap running around the school

THE THANG:
Fencing steps forward, steps backwards, and lunges

Partner up fencing drills
2 × 2 min fencing steps (1 min each side leading)

5 touches bout footwork

Relays:
– fencing steps forward and running back

– running forward and back for each line, and running all the way back to the start line

MARY:

ANNOUNCEMENTS:

COT:
Shared about my struggle with lustful thoughts after I and my girlfriend broke up 3 months ago. I started to put God on the side and try to overcome the disappointment and sadness of the breakup by looking at pornography. However, it was just a short time of pleasure, but not helping at all on the long term.

By going back to God’s Word and coming to F3, it helped me to be back on track and focus on God and the local community.

Some Scripture that woke me up and encouraged me:

Matthew 5:27-28
You have heard that it was said: You’re shall not commit adultery. But I tell you that anyone who looks at a woman lustfully has already committed adultery with her in his heart.

Colossians 3:5
Put to death, therefore, whatever belongs to your earthly nature: sexual immortality, impurity, lust, evil desires and greed, which is idolatry.

1 Corinthians 10:13
No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it.