Shamrock – Page 3 – F3 Knoxville

Heavy Commit

February 16, 2026 BackBlasts

AO: shamrock
Q: Baby Boomer
PAX: Drano, Pool Boy, Stitch, Baby Boomer, Honeydew, Mermaid, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 7
WARMUP:
1. Tie fighters
2. Tempo squats jumps
3. Tempo merkins
4. Squatting Grady corns
5. Baseline warmups: high knees, Frankensteins, butt kickers, karaoke

THE THANG:
– Grab CMU head to Jesus statue
– Pick Battle Buddy AMRAP rinse repeat
– Round 1 – alternating farmer carry + wall sit Grady corns
– Round 2 – alternating farmer carry + shoulder taps
– Round 3 – alternating farmer carry + big boys
– Round 4 – cmu dead lifts + run a lap (island 1)
– Round 5 – cmu rifle hold + run a lap (island 2)
– Round 6 – cmu lawn mower + run a lap (island 3)
– Rack the CMUs

MARY:
1. Cherry pickers
2. Willie Mays Hays
3. Runners stretch
4. Shoulder stretches & Michael Phelps
5. Neck rolls

ANNOUNCEMENTS:

COT:
-What does it mean to HC?
-Dealing with disruption
-One year ago tore my Achilles
-Forced to rethink fitness
-Life will bring disruptions
-Where do you go for wisdom?
-“God is our refuge and strength, a very present help in trouble.” Psalm‬ ‭46‬:‭1‬ ‭ESV‬‬

Waiting for Burpees – Masculinity (Re)Defined

February 11, 2026 BackBlasts

AO: shamrock
Q: Pool Boy
PAX: Mermaid, Lizzy, Stitch, Polly, slappy, Eliza, None, None
FNGs: 1 None
COUNT: 6/7 (Eliza rucked but joined us at the end)
WARMUP:
Mosey to the overhang

Warmup
Tennessee rocking chair
Tie fighter
3 burpees
Grady corn
Jump Squats
Dosey doe Al gore (only if an even number)
1 x Australian Merkin

THE THANG:
Part 1 – Overhang 11’s
Round 1 – Merkins, jog to the flag pole, Squats, jog back to the overhand. 10 Merkins, 1 Squat. 9 Merkins, 2 Squats…. 1 Merkin, 10 Squats.

20 count recover.

Round 2 – Burpees / 20 SSH’s (instead of doing fewer SSH’s each time you do 20) – Tie Fighters IC. 10 Burpees / 20 SSH’s, 1 Tie Fighter. 9 Burpees / 20 SSH’s, 2 Tie Fighters… 1 Burpee /20 SSH’s, 10 Tie Fighters.

20 count recover.

Part 2 – Partner Dora
Partner 1 does the exercises while Partner 2 runs twice to the flag pole and back.

100 x Grady Corn
200 x Jump Squats
300 x Flutter Kicks (single count)
20 count recover

Part 3 was planned but alas no time. Instead we did core.

MARY:
PAX-led by every other then rotating through the rest. 6 exercises then we moseyed back to where the :shovelflag: Shovel Flag was supposed to be :sweat_smile:

ANNOUNCEMENTS:
Haw Ridge March 27th.
Go Ruck event that Lizzie is looking for some guys for – next week sometime.

COT:
Consider the word masculinity. What do you think of when you hear it? I’ve been studying the f3nation.com/q-source with many of the guys here on Sunday mornings prior to the time most of us goes to church & one thing that you guys know & we’ve talked about is that F3 uses words differently from the denatured words of the world.

Shared (with other organizations)
Fartsack
SSH

F3 exclusive
Merkin
CARSACK
Side Straddle Hop
FNG
Q
Sky Q

Now once again consider the word masculinity

Each of you is a man. I want to give you a definition of masculinity & then break it down for you:
Masculinity is the glad assumption of sacrificial responsibility

Glad- you choose an emotional state before the outcome is decide
Assumption- take on. Pick up the ruck sack. Take the heavy load. Carry the burden whatever it is.

Sacrificial- love is measured by what you’re willing to give up, give away, or give to someone. Lay your life down!

Responsibility – being a Q, take ownership of a problem & being the one to fix it problem by problem. Especially when you’re not the “leader.”

So today, I challenge you to be masculine. Consider the words above and step up. Sacrifice. Give your life away by taking ownership of hard situations.

John 15:13 – Greater love has no one than this, that someone lay down his life for his friends.

Push Pull or Drag

February 9, 2026 BackBlasts

AO: shamrock
Q: Anchorman
PAX: Stitch, Mermaid, Pool Boy, slappy, Anchorman, Crawlspace, Drano, Honeydew
FNGs: None
COUNT: 8
WARMUP:
The parking lot was trashed from the weekend so we ran to retrieve the trash bins and did a 4 minute cleanup.

The Thing
We carried the CMUs up to the track to stack 4 on each sled.
We did a quick warmup.
Broke into 2 teams. While we cheered on the guys doing the work we did a mix of stretches and exercises.
Round 1: Push from one goal to the other, then pull it back. Probably 40 yards each way.
Mosey recovery
Round 2: Push it down push it back.
Mosey
Round 3: Relay push
Mosey
Round 4: remove 2 blocks and push then pull.

MARY: Dealers choice.

ANNOUNCEMENTS:

COT:

A: Get your annual physical.
B: I was really impressed with the hard work that the defense performed at the Super Bowl. I was the scrappy defender in soccer and basketball in HS. This was a reminder to me about how everyone has a part to play and we all need to cheer for our teammates when they are out there doing the work. Your teammates being: F3 bros, family, coworkers and friends.

SEAHAWKS!

February 6, 2026 BackBlasts

AO: shamrock
Q: Stitch
PAX: slappy, Crawlspace, MacGruber, Squatter, Mermaid, Drano, Anchorman, Eliza, Polly, Honeydew
FNGs: None
COUNT: 11
WARMUP:
Run in place
Butt Kickers
High Knees
Jump Rope
Grady Corns
Hallelujahs
Michael Phelps
Hairy Rockettes
SSH

THE THANG:
Mosey to the Football Field for one lap (Fellowship Mosey) around the track
2nd lap with 5 Burpees at each turn on the track (4)
3rd lap with 10 Merkins at each turn (4)
4th lap with 15 Squats at each turn (4)
5th Lap with 20 (2CT) Freddy’s at each turn (4)

Ultimate football at the Baseball field parking lot until time

Seahawks beat Patriots 5-4

COT:
Continuing with the theme of reflecting what you believe. There should be a direct correlation between your Faith and what you Practice / What you believe vs how you behave.

In the short book of Titus, Paul is teaching his coworker about ministry leadership but I think these words can also apply to us today, as it relates to being a follower of Jesus or even a member of F3. Both groups are called to be different from the world around us.

“For an overseer, as God’s steward, must be above reproach. He must not be arrogant or quick-tempered or a drunkard or violent or greedy for gain, but hospitable, a lover of good, self-controlled, upright, holy, and disciplined.”
‭‭Titus‬ ‭1‬:‭7‬-‭8‬ ‭ESV‬‬

He then goes on to talk about teaching sound doctrine, which for us is also the mark of a good leader. Truth grounded in something bigger than us. And, as only truth can be, grounded in God’s word…

“Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity, and sound speech that cannot be condemned, so that an opponent may be put to shame, having nothing evil to say about us.”
‭‭Titus‬ ‭2‬:‭7‬-‭8‬ ‭ESV‬

As you leave here today, be mindful, curious, thoughtful, compassionate, forgiving. Be a blessing and not a headache today.

Ain’t no title to this

February 4, 2026 BackBlasts

AO: shamrock
Q: Dumpster Dive
PAX: Anchorman, Drano, Eliza, Free Fall, slappy, Lizzy, Mermaid, Polly, Pool Boy, Squatter
FNGs: None
COUNT: 11
WARMUP:
SSH
Cherry :cherries: pickers
Tempo squats
Baby arm circles
Inch worms
Stretch the legs
Arm stretches

THE THANG:
Grab CMU – everything in cadence
Curl to overhead press
Seesaw lunges
CMU around the world
Single leg rows
CMU flutter kicks
Goblet squats
Triceps extension

Run a lap or work up to sprints
MARY:
N/A
ANNOUNCEMENTS:

COT:
I’m reading Matthew. I’m trying to be patient with people. I might need to find a new church. I love you guys – not in a gay way though. Although there’s nothing wrong with that if you’re into that sort of thing. Free Fall says he’s gonna try trans men to see if dating a guy with girl parts is better than dating a girl with girl parts. So we pray for his journey. It’s not totally gay, just sorta gay.