Erector – Page 6 – F3 Knoxville

[cvproject] Dutch Birthday Q

August 5, 2025 BackBlasts

AO: cv-the-project
Q: Flying Dutchman
PAX: Lt. Dan, Flying Dutchman, 3-Peat (Carlos Rodriguez), Baby Face, Biohack, Boy George, Erector, Mathlete, Ocho, Squeaker, Tom Tom, TombRaider
FNGs: None
COUNT: 12
WARMUP:
Big arm circles, arm and shoulder stretch, Moroccan nightclub, tempo squats, Willie Mays Hays, SSH, Cherry pickers.
THE THANG:
Mosey to park. Cones set up at the 10, 20, 40 yard lines.
25 merkins, fun to 1st cone and back, 25 merkins, run to 2nd cone and back, 25 merkins run to 3rd cone and back. 25 squats run to 1st cone and back, 25 squats run to 2nd cone and back, 25 squats run to 3rd cone and back. 15 big boys run to 1st cone and back, 15 big boys run to 2nd cone and back, 15 big boys run to 3rd cone and back.
Repeat pattern for following:
25 wide arm merkins
10 each leg lunges
25 crunches
25 diamond merkins
20 Bobby Hurleys
25 four count flutters
Gather in circle for a merkin ring of fire.
MARY:
Box cutters
Monkey humpers
ANNOUNCEMENTS:

COT:
I discussed turning 59 and how I couldn’t help but reflect on my life. Thinking back to all of the good times and bad times, good decisions, bad decisions, successes, failures, happy memories and heart aches. Everything I have ever done or felt has shaped me into the person I am today. Even the heart ache has molded me. My hope and prayer is that i am a good man, a Godly man, a good friend, husband and father. I then read Joshua 14: 10-12.

[cvproject] 525 – Jan/Jul Metric

July 24, 2025 BackBlasts

AO: cv-the-project
Q: Ocho
PAX: Tom Tom, TombRaider, Mathlete, Erector, Mooch, Boy George, Biohack
FNGs: None
COUNT: 8
It was a balmy July morning. The temperature felt somewhere between the inside of a microwave burrito and a wet sock in a toaster. But eight men were there. Eight of the strongest, bravest, surest men. And they came to work.

WARMUP:
Shoulder stretches, Phelps, Willie Mayes Hayes, SSH, Tempo Squats, Tempo Merkins, Gentle Yog (w/ Bernies, Karaoke, Butt-Kickers, & High Knees)

THE THANG:
You v You

Set a 30 min timer. Every PAX will do the following exercises in sets of 25. After 25 reps, run 25 yards, do 2 burpees, and run back. Repeat until time runs out. (E.g. 25 curls, run, 2 burpees, 25 curls, etc.)

150 Curls
125 Squats
100 OHP
75 Kettle Swings
50 Thrusters
25 Blockees

MARY:
We had time for this little vixen. She gave us Flutter Kicks, LBCs, and Basilisks.

ANNOUNCEMENTS:
Flag Handoff Aug 7
Dad Camp sign up is live.

COT:
Today’s workout is “You vs You,” where we push ourselves to be better than yesterday. It’s also my third anniversary with F3. This group has sharpened me—physically, mentally, and spiritually—because I kept showing up. Today, let’s talk about endurance, the grit to keep coming back, no matter how tough it gets.
Hebrews 12:1 (ESV): “Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us.”
This verse reminds us life is a marathon, not a sprint. We endure by shedding distractions and sin, fixing our eyes on the goal—Jesus—and pressing on, step by step.

Endurance isn’t just about muscles; it’s about heart. F3 teaches us to show up, even when it’s cold, early, or we’re sore. Why? Accountability. Iron sharpens iron.

So PRESS. ON.

[juco-rush] Record numbers

July 23, 2025 BackBlasts

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Natty, Zippy, Anchorman, Data, Erector, Fetch, Guardrail, Jonathan Woodall (GUMP), Lt. Dan, Shrubbery, Tooth Fairy, Trash Panda (JUCO)
FNGs: None
COUNT: 12
WARMUP: mosey to parking lot beside track

THE THANG: 4 corners, fast pace to 1-recover to start, fast pace to 2-recover to start, fast pace to 3-recover to start, full loop fast and full recovery then repeat the cycle

COT:
I’m sure you all know that as men we are called to be the spiritual leaders of our homes. What that may look like for each of us is probably different. Some of you all may be very good at it, some may struggle with it like I do.

I want to read a piece of a devotional I recently received:

Spiritual headship is not license to do what you want to do but rather empowerment to do what you ought to do. The power that comes with a man’s role as spiritual leader is not a pass to abuse, demean, or lord over but to shepherd, care for, and discipline in love. A servant leader takes initiative for the benefit of others.

Men, your leadership in your family is a sacred responsibility for which God is going to hold you accountable. You will answer to him one day for how you stewarded your role as spiritual head of your family.

Gen 3: 6-9 says

“When the woman saw that the fruit of the tree was good for food and pleasing to the eye, and also desirable for gaining wisdom, she took some and ate it. She also gave some to her husband, who was with her, and he ate it. …vs 8… Then the man and his wife heard the sound of the Lord God as he was walking in the garden in the cool of the day, and they hid from the Lord God among the trees of the garden. But the Lord God called to the man, “Where are you?””
‭‭Genesis‬ ‭3‬:‭6‬-‭9‬ ‭NIV‬‬

The devotional goes on to say Genesis 3 shows us that humanity’s fall happened through a failure of the man to lead. It says Adam was “with” the woman when she ate, which means he just stood there, wondering if God’s warning not to eat from that tree was true.

Good husbands provide food and shelter for their families. Godly men are servant leaders who take responsibility for the physical, emotional, and spiritual health of their families. Boys take, but men give. Boys blame, but men own. Boys stiffen their necks, but men bend their knees.

So my encouragement or challenge is if you feel you are doing a good job then keep it up and share your knowledge with those of us that may be struggling. And if you are struggling, keep working at it and seek help from other men you respect.

[juco-rush] Running with the dogs

July 9, 2025 BackBlasts

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Cheap Ride, Natty, Trash Panda (JUCO), Erector, Full Tank, Tooth Fairy, Data, Guardrail
FNGs: None
COUNT: 8
WARMUP: mosey to track

THE THANG: 100s, 200s, 400s x 4 with equal recovery

ANNOUNCEMENTS: juco

COT: juco

Wall-pees and a circuit

July 8, 2025 BackBlasts

AO: the-project
Q: Erector
PAX: Baby Face, Mathlete, Ocho, Nosedive, skewer, Tom Tom, Erector
FNGs: None
COUNT: 7
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to the pool wall for the start of an AMRAP style workout. Do 5 wall-pees, run to the amphitheatre for legs, run up the hill for core, and run to the playground for upper body.
Legs- 20 step-ups and 20 squats
Core- 20 Freddy Mercury and 20 American hammers
Upper- 5 pull-ups and 20 merkins
Do both exercises at each station and AMRAP.
MARY:
Planks
ANNOUNCEMENTS:
Convergence Saturday!
COT:
I have often struggled with the concept of trusting in God. It is not that I don’t believe He can do what He says, but I struggle with the implementation. How does God work in the world today? How does He consider my requests through prayer but still know what the outcome will be? The problem with my struggle is that I can’t truly answer any of these questions. The answer is to trust God!
Proverbs 3:5-6 NASB1995
[5] Trust in the Lord with all your heart And do not lean on your own understanding. [6] In all your ways acknowledge Him, And He will make your paths straight.
God’s ways are greater than man’s, so we need to trust that God will do what accomplishes His will. His will is what is best for us.