Erector – Page 7 – F3 Knoxville

2025 Wiffle Ball World Series

July 4, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Squeegee, Starlink, Love Shaq, Windex, Bowser, Dart Gun, Data, Erector, Fetch, Lt. Dan, Mailbox, Romeo, Picker (Bryson), TrailMix, Wanderer, Ike, Kenjo, Power Supply, Coach Wiff
FNGs: 1 Coach Wiff
COUNT: 19
WARMUP:
SSH, Tempo Squats, LBAC – F/B, Windmills, Tennessee Rocking Chair, Cherry Pickers

THE THANG:
Mosey to the quad – 20 step ups and 20 dips. Mosey to JUCO Stadium and get it on. ⚾️

Wiffle Ball World Series Rules:
3 pitches, all hits played. No fouls.
Batter line up and do exercises while waiting to bat, moving down the line – SSH, Merkins, Imperial Walkers, Butt Kickers, Iron Mike’s, Freddy Mercury, LBC, Squat.
1 Burpee at home plate to bat.
Squats for the field team when hitting team gets on base – 1 for 1st, 2 for 2nd, 3 for 3rd, add up for all runners.
Strike out – batter does 3 merkins.
Fly all caught – hitting team does 1 burpee.
Every score – burpee for the field team.
Mosey back to the flag.

MARY:
Imperial Walkers

ANNOUNCEMENTS:
Dad Camp, Flag handoff at Dogpound on Tuesday.

COT:
Devotional: True Freedom
Scriptures:
2 Corinthians 3:17
“Now the Lord is the spirit, and where the spirit of the Lord is, there is freedom.”
John 8:36
“So if the Son sets you free, you will be free indeed.”
Galatians 5:1
“It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.”

Reflection:
As we celebrate the freedoms we enjoy in America—freedom of speech, worship, and opportunity—we are reminded of an even greater freedom: the freedom we have in Christ.
National freedom is a gift, hard-won and worth protecting. But spiritual freedom is eternal. While earthly freedom allows us to live without oppression, freedom in Christ releases us from the deepest bondage—sin, shame, and fear. It is not dependent on governments or laws, but on the unchanging grace of God.
Christ’s freedom gives us peace in the midst of chaos, hope in suffering, and purpose beyond this life. As grateful as we are for our national freedom, we are even more thankful for the cross, where true freedom was purchased once and for all.

Takeaway:
Let us celebrate our freedom as a citizen, which is temporary, but let us never forget our freedom in Christ as a child of God, which is eternal.

Battle Royal Team Erector vs Team Slappy

July 3, 2025 BackBlasts

AO: the-project
Q: Flying Dutchman
PAX: Erector, Lt. Dan, Tom Tom, Mathlete, Haggis, Nosedive, Flying Dutchman, Ocho, Baby Face, slappy, Crawlspace, Munge, Chicken Bone, Snaggletooth (Elijah Tafao), @Dart Gun, None
FNGs: 1 None
COUNT: 15
WARMUP:
SSH, Moroccan Nightclub, LBAC, Willie Mays Hayes, Temp Squats, Cherry Pickers
THE THANG:
Team Erector vs Team Slappy compete for most points. Start from the flag and take off to complete three steps. Step 1- one person needs to visit the Bell, the wall, the playground and the pull-up bar. The must complete and excercise and pick up an envelope with a 1 or a 2 on it depending who arrived first. While the is happening the rest of the team is running to the starting point to complete step 2. Flip cards and complete excercise until 35 are complete for the team. Round 3, continue to flip cards but add running up the stairs, do 1 burpee and the back down. Continue doing that until time is called. Excercises include: Derkins, Diamond Derkins, Wide Arm Derkins, Man Makers , Murder Bunnies, Blockees, Curls, Presses, Tricepts. Chest Press, Thusters, Colt 45, Lt Dans, Heavy Squats, Heavy Lunges, Bear Crawl, Mountain Climbers, Dips, SSH, Karate Jacks, Heavy Dolly’s, Heavy Box Cutters, Heavy Fullers, Heavy Big Boys, John Cusack, Kevin MacCallister, Bent Rows, Upright Rows, America Hammers, CMU Swings, Wall-ups.
MARY:
None
ANNOUNCEMENTS:

COT:
Read quote from the Independence Day movie and compared it to Independence Day quotes from our founding fathers George Washington, John Adam’s, Thomas Jefferson and Benjamin Franklin. The movie quote does get you hyped up to fight for our freedom, and the founding fathers did the same but each added something about God and Christ and our duty there. Speaking about God alongside everything was expected as they understood that without God they would not have anything. It is right, honorable and respectful to be proud of our country, flag and our Independence Day; however, we should never want independence from God. We in Christ are happy servants to a loving God and Savior.

[juco-rush] 400-800-1600s–locked out of track

June 25, 2025 BackBlasts

AO: juco-rush
Q: Full Tank
PAX: Butterknife, Erector, Wagon Wheel (John-Mark Chesney), Nadia (Aaron Jacques), Data
FNGs: None
COUNT: 6
WARMUP: run to track, jump fence and try not to fall

THE THANG: 2x 400m-400m recovery
2x800m-800m recovery
1x1600m-800m recovery and recollect
Jump fence and really try to fall
Back to AO

MARY:

ANNOUNCEMENTS:

COT:

5 years after Erector

June 24, 2025 BackBlasts

AO: the-project
Q: Mathlete
PAX: KickFlip, Rocket, Snaggletooth (Elijah Tafao), TombRaider, Baby Face, Erector, Tom Tom, Mooch, Lt. Dan, Mathlete, flyball
FNGs: None
COUNT: 11
WARMUP:
15 SSH, 15 mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 harry Rockettes, 10 tempo squats

THE THANG:
Mosey to the stairs behind the theater. Perform 3 rounds of the following exercises at the bottom and then run to the top of the stairs after each exercise.

25 merkins, up and down the stairs, repeat x 3
25 squats, same as above
25 heels to Heaven, same as above
10 burpee bonus single round (repeat til everyone gets there)

Mosey to the amphitheater. 3 sets of 15 box jumps and 15 dive bombers.

We had to add one more thing because of the beasts crushing the workout this morning. Bear crawl up the hill and do 10 burpees and mosey back down.
MARY:
Low plank to finish the minute.
ANNOUNCEMENTS:
Starfish convergence on July 12th, 6 am right here at The Project!
COT:
Be anxious for nothing, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all comprehension, will guard your hearts and your minds in Christ Jesus.
Philippians 4:6‭-‬7 NASB

Scripture speaks several times about not being anxious. This is because anxiety comes out of the empty space between our lived trust in God and the trust that he deserves. When I feel anxious about my wife and her imminent labor and delivery, even though that is normal and expected, it is revealing a gap in my trust. My confidence in God’s good and Providence is incomplete, and I have taken upon myself the burden of filling the gap, covering for God. So I remind myself, and also you today, that we shouldn’t take on so much. It’s not for us to carry. Though we may well face pain and loss, he can and will make it right in the end.

11s and the Burpee Mile

June 10, 2025 BackBlasts

AO: the-project
Q: Erector
PAX: Biohack, Munge, flyball, Flying Dutchman, Bail Bonds, Mathlete, Ocho, Patch Adams, Tom Tom, Lt. Dan, slappy, Erector
FNGs: None
COUNT: 12
WARMUP:
15 SSH, 15 Mountain climbers, 10 tempo merkins, 15 Moroccan night club, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to Y-12 Hill for 11s: merkins at the bottom and jump squats at the top.
Mosey to the friendship bell for the burpee mile: 12 burpees followed by a 0.25 mile loop times 4.
MARY:
No time
ANNOUNCEMENTS:
Camp Biohack
COT:
Much of the world today celebrates pride during the month of June. Besides the particular context of this month, pride is often seen as a good attribute. We are proud of our children’s accomplishments. We are proud to be an American! We take pride in our work. These all sound pretty harmless and are not necessarily about ourselves. However, a small twist in the words makes these much different. “My children are better than yours”. “My country is better than yours.” “I am better at my job than you are, or I have a better job than you do.” Though pride is celebrated by many, it is condemned by God.
‭Proverbs 16:5 NASB1995‬
[5] Everyone who is proud in heart is an abomination to the Lord; Assuredly, he will not be unpunished.
‭Proverbs 16:18 NASB1995‬
[18] Pride goes before destruction, And a haughty spirit before stumbling.
‭1 John 2:15-16 NASB1995‬
[15] Do not love the world nor the things in the world. If anyone loves the world, the love of the Father is not in him. [16] For all that is in the world, the lust of the flesh and the lust of the eyes and the boastful pride of life, is not from the Father, but is from the world.
Use these words of God to guide our hearts when it comes to pride. Don’t let it destroy lives and don’t let it separate you from God.