Anchorman – Page 12 – F3 Knoxville

The Dirty Dozens

February 24, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Mermaid, Anchorman, Stitch, Squatter, Crawlspace, Honeydew, Waxjob, slappy
FNGs: None
COUNT: 8
WARMUP:
– SSH
– Seal Claps
– Moroccan Nightclubs
– Overhead Claps
– Reach-for-the-sky-cherry-pickers

THE THANG:
First – we did a defensive basketball slide drill moving forward from side to side in a zig zag.
Second – We moved to the football field end zone.

Round 1
-12 burpees in the end zone to start
-alternate between 12 merkins and 12 big boys on every 5 yrd line across the field.
-12 burpees in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

Round 2
-12 iron mikes in the end zone to start
alternate between 12 squats and 12 flutter kicks on every 5 yrd line across the field
-12 iron mikes in the end zone to finish
-run back to start end zone via the bleacher steps
-hold plank till 6 is up

MARY:
– 12 monkey humpers
– 12 v ups
– 12 freddy mercs
– 12 pickle pointers

ANNOUNCEMENTS:
– HAW RIDGE IS 3/28. Sign up. Get a shirt.
– Lunch is gonna happen this week. Check with Eliza.
– Clinton is launching
– Hardship Hill

COT:
Hebrews – 3:7-8

Therefore, as the Holy Spirit says,
“Today, if you hear his voice,
do not harden your hearts…”

Guys, if you hear God speaking to you DO NOT harden your hearts. Pay attention. Listen. Obey. Hardening can be unbelief, laziness, or busyness. Don’t push God away if he’s knocking.

Go the extra mile

February 12, 2025 BackBlasts

AO: shamrock
Q: Anchorman
PAX: Anchorman, Crawlspace, slappy, Squatter, Mermaid
FNGs: None
COUNT: 5
WARMUP:
SSH, Head roll, Slow big arms circles, run in place, high knees, butt kick, over the gate, cherry pickers, toe merkins, calf stretch.

THE THANG:
Core: 30 seconds each
– V-up right hand to left foot
– reverse
– Plank donkey kick
– reverse
– Pilates 100 or actually 75
– Plank merkins
– 5-Circles toes up
– Plank knee touches
– Slow rider
Upper Bod:
– 5 Burpees
– 10 Merkins
– 15 Dry Docks
– 20 Baby arms
– 25 Moroccan Night Clubs
– Repeat for another round
Legs:
– 30 sec wall sit
– 30 Twinkle Toes
– 30 Squats
– Repeat
Core round 2
– we did a repeat of the core workout

MARY: Dealers choice

COT:
Matthew 5:41
And if anyone forces you to go one mile, go with him two miles.

There is an episode of “The Chosen” season 4 I think where the Jesus character instructs his followers to carry the Roman soldier’s gear all the way to the city gates. This causes them to end up walking an additional 4 miles because they had to go back and get their own gear.
I found this on the Bible app:
“Jesus does not tell his followers to shrink and wither, even to the slap or the lawsuit or the abuse of authority. He tells them to demonstrate strength by freely giving away more than an enemy can take. This is a demonstration of power in the guise of submission. This kind of response makes it possible for God to demonstrate his goodness even in the face of those with the most evil intent.

Keep Moving

January 24, 2025 BackBlasts

AO: shamrock
Q: Voodoo
PAX: Smoked Pickle, slappy, Tinker, Stitch, Dumpster Dive, Anchorman, Skidmark, Crawlspace, Mermaid, Honeydew, Macgruber
FNGs: None
COUNT: 12
WARMUP: Check

THE THANG:

Moseyed to large parking lot. Everyone paired up. One held the following while the other ran. Switch when your partner gets back
-leg lift
-plank
-wall sit

Completed two round and then switched to some 11s

Set 1
-split squats
-heels to heaven

Set 2
-T merks
-box cutters

Slowsed back to flag

MARY:
Jane Fonda’s and flutters to time

ANNOUNCEMENTS:

COT:
Shared an area of my life where I’ve put off something I know that needs to be done.

Lights and Dice

January 13, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: slappy, Anchorman, Waxjob, Honeydew, Crawlspace, Snaggletooth (Elijah Tafao)
FNGs: None
COUNT: 7
WARMUP:
SSH
Hillbilly Walkers
Grady Corns
Shoulder Taps
Hallelujahs
Cherry Pickers

THE THANG:
Mosey to the football field

Line up at the goalline. The Q will start by throwing the frisbee down field. Wherever it lands, we run and do a set of exercises. The number of reps will be determined by the roll of 3 dice inside the frisbee. If a triple is rolled, we do the exercise and then jog one lap around the field and back to our place. Next man throws, and we take turns all the way to the other goalline. Next trip back starts a new exercise.

1. Merkins
2. Bobby Hurleys
3. 2 CT Freddy’s
4. SSH
5. Dips
6. Squats
7. Box Cutters
8. Burpees

Worked in a couple more laps up and down with frisbee throws and if dropped, all did 2 burpees.

MARY:
Side crunches
Heels to Heaven
American Hammers
Plank leg lifts

COT:
I came across this passage while reading on Sunday morning…

“Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our affliction, so that we may be able to comfort those who are in any affliction, with the comfort with which we ourselves are comforted by God.” – 2 COR 1:3-4

It’s a bit repetitive but there’s a point to be made! The words “All comfort” here are founded in the ancient Greek word paraklesis, which also means “to come alongside and help”. To strengthen. Make stronger. The latin word for comfort is fortis, which also means Brave.

And when you read through the remaining passage, it becomes clear that “comfort” is truly moving us from weakness to strength.

“…so that WE may be able to comfort those who are in any affliction, with the comfort with which we are comforted by God.”

The WE here is us! God enables us to bring comfort to others. F3 is the WE. Look at the comfort and strengthening we brought to Cardinal’s wife and children. Look at how we give, support and pray for one another. We are not the comfort of God, but we can use our gifts, our resources, and our fellowship to bring comfort to others.

So many of us are dealing with something. Life is hard! If you need prayer and support, let me know. Talk to somebody. If you can be that one to pray and support, reach out. We are all in this together.

Double the fun

January 8, 2025 BackBlasts

AO: shamrock
Q: Anchorman
PAX: slappy, Honeydew, Crawlspace, Stitch, Baby Boomer, Mermaid, Skidmark, Anchorman
FNGs: None
COUNT: 8
WARMUP:
Circle run

Side Straddle Hops 10-4 count

Tie Fighters 10-4 count each way

Cherry Pickers 5

LBCs – 25 OYO

Stretch: Quads, Down Dog, Up Dog

THE THANG:
Mosey to turf

– Ab station – 45 seconds each

– Alternating Knee Pull

– 5 – Circles – Toes pointing up

– Slow Bicycle Knees to Elbow

– Pilates 100 – Elevate back and pump arms fast

– Plank Merkin – roll down forward then back

– Side Crunch Toe Touch

– Flip it

– Plank Knee Touches – Down Down Up Up

– Fire Hydrant – Knee into chest then out to pee – right leg

– Left leg

Mosey to CMU pile

– 25 – Bench press
– 25 – Heavy Squats
– 25 – Rows
– 25 – Heavy Calf Raises
– Go for a little run to the loading dock to climb up and run back

– 50 – Bench, Squats, Rows, Calf, then run again
– Double up CMUs – for 25 Bench with buddy helping, then double CMU squats, rows, calf, then run.

MARY: 25 dips and 25 merkins

ANNOUNCEMENTS:

COT:
Psalm 145:14

The Lord upholds all who fall
and lifts up all who are bowed down.

This verse speaks to me right now. I was a bit in a slump spiritually. I think the Christmas season really wore me out this year. It pissed me off how all the “Christmas” things pulled me away from the whole point of the season.
This verse encourages me because Jesus loves to find us in these low seasons so he can pick us back up and walk with us.