Booster – Page 3 – F3 Knoxville

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!

Does it even count?

June 27, 2025 BackBlasts

AO: juco
Q: Guardrail
PAX: Love Shaq, Data, Fetch, Man Bun, Wanderer, Butterknife, Picker (Bryson), Starlink, TrailMix, Bowser, Windex, Lt. Dan, Booster
FNGs: None
COUNT: 14
WARMUP: usual stuff only instead of counting one guy would run around the circle and that would end the exercise.
Ssh, baby arm circles, Moroccan nightclub windmills, tempo mericans etc

THE THANG:
Mosey to guardrail. We tried to do dips while every guy had a turn to do prison cell Merkin burpees. Too many guys so we added in Arkansas on the guardrail.

Mosey to the base of jucomajaro where we cycle through five exercises well one guy would run in touch the gate. Merkins, squats. Donkey kicks, rainbow drops and lunges

Mosey to award winning Hill. The packs bear crawled while one ran for the summit. Then the packs duck walked while another one ran for the summit.

Some other thing with abs in the parking lot where we cycle through six exercises while one or two guys would run to an assigned spot and back.

MARY: dealers choice.

ANNOUNCEMENTS:

COT: mentorship matters. Be intentional about it.
If you think you are too young:
1Tim 4:12 Don’t let anyone look down on you because you are young but set an example for the believers in speech in contact and love and in purity.”
That is a huge and intimidating list but be encouraged. 2 Tim 1:7
For God have us not a spirit of great but if power, love and self control.
Perhaps you don’t know what it takes. It’s not real complicated. You have conversation. You invite a guy out for coffee and ask deep questions and answer well.

Our Decisions

May 8, 2025 BackBlasts

AO: shamruck
Q: Booster
PAX: Booster, The Situation, Lizzy, Dumpster Dive (Brad Burnette), Eliza, Mermaid, Flower Pot, Mocha
FNGs: 1 Mocha
COUNT: 8
WARMUP:

THE THANG: We got about 7,500 steps in

COT:

I heard Pastor Dave Stone from Louisville preach last weekend. He was amazing as he mixed humor, scripture and story-telling to share his message. Pastor Stone retired at 58 from one of the largest churches in the country as he felt his church of 30,000 people needed new, younger leadership with fresh ideas; Dave is reinvigorated by speaking at conferences, missions like KARM, etc.

“At birth, we look like our parents; at death, we look like our decisions.”

We need to live with a sense of urgency. Don’t let the good things on Earth crowd out the best thing which is Jesus. He said many of us focus on lots of things that take us away from our relationship with our savior.

“At birth, we look like our parents; at death, we look like our decisions.”

Home Sweet Home

April 30, 2025 BackBlasts

AO: juco
Q: Booster
PAX: Starlink, Mailbox, Love Shaq, Wanderer, Guardrail, Booster, Windex
FNGs: None
COUNT: 7
WARMUP:

• Walk & Warm Up
– 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)
• Hand Release Merkins X 10 (OYO)
• 1 minute on your own

THE THANG:

• Station 1 – 15 Diamond Merkins, 20 Merkins, 20 Hello Dollies & Run to next location
• Station 2 – 20 Flutter Kicks, 20 Mountain Climbers & 40 Calf Raises & Run to next location
• Station 3 – 20 Overheard Press, 20 Bentover Rows, 20 Curls & Run to next location
• Station 4 – 30 Lunges (15 each leg), 20 Squats, 60 second Plank & Run to next location
• Rinse & Repeat

MARY: Part of Workout but we did Inperial Walkers waiting on Rush guys

ANNOUNCEMENTS:

COT:

He strives to remember everyone’s name at the meeting. He’s unbelievable so I wanted to share a few things…

Home is where the heart is…we’re often so at peace when we’re at our home, our bed, etc. If we live with purpose and serve and worship God, we will be at our forever home, Heaven.

We need to live with a sense of urgency. Don’t let the good things on Earth crowd out the best thing which is Jesus. He missed the opportunity to have dinner with Gary Player because he didn’t pay attention to what time dinner started, took his time, got ice cream and missed an hour with his favorite golfer. He wasn’t comparing Player to God but said many of us focus on lots of things that take us away from our relationship with our savior.

“At birth, we look like our parents; at death, we look like our decisions.