Booster – Page 2 – F3 Knoxville

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:

4 mile track ruck

August 28, 2025 BackBlasts

AO: shamruck
Q: Eliza
PAX: Mermaid, Dumpster Dive, Baby Boomer, Booster, Fabio (Joe Hamilton), Honeydew, Lizzy, Eliza, Base Salary, Webster, Craps
FNGs: None
COUNT: 11

THE THANG: target is 16 laps in 1 hour. 4 pax succeeded : Eliza, Lizzy, mermaid, craps

COT: Maslows hierarchy of needs: are you meeting the needs of others? F3 helps us fill out need for friendship and sense of connection

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.

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.