Anchorman – Page 5 – F3 Knoxville

Six Seeeeeeeeeven 🤲

December 3, 2025 BackBlasts

AO: shamrock
Q: Dumpster Dive
PAX: Mermaid, Anchorman, Eliza, Honeydew, Pool Boy (Jacob Thress), Stitch, slappy, Lizzy
FNGs: None
COUNT: 9
WARMUP:
Motivator x 6
Cherry Pickers x 7
Baby Arm circles x 6 / 7
Walk-out Merkins x 6
Windmills x 7

THE THANG:
3 rounds of the following:

Seesaw lunges on the left x 6
Seesaw lunges on the right x 6
Curl to overhead press with CMU (4 count) x 7
Army carry CMU

Single leg CMU rows (4 count) on the left x 6
Single leg CMU rows (4 count) on the right x 6
CMU goblet squat (4 count) x 7
Farmer carry CMU

CMU merkins with a pull thru x 6 for each arm
Dips (4 count) x 7
30 second Apollo Ono
Run a lap

MARY: no time for any of that

ANNOUNCEMENTS: praise report for Anchorman’s nephew.

COT: my struggles with faith. Basically, I’m a heathen.

Handoff shuffle

November 26, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Mermaid, Baby Boomer, Drano, Anchorman, Eliza, Crawlspace, slappy, Honeydew, MacGruber, Lizzy, Snaggletooth (Elijah Tafao), Dumpster Dive
FNGs: None
COUNT: 13
WARMUP:
Neck Stretch
SSH
Run in place/high knees/butt kickers/jump rope
Imperial Walkers
Cherry Pickers
5 Burpees

THE THANG:
Mosey to the track and make one lap through the bleachers and around to the front southwest corner of the football field.

Line up across the goal line. We will start a group of exercises, each one called out by the starter. We’ll go in a series of upper, legs, core. Everyone will start the first round. For example, we will all do burpees. While everyone is doing the exercise, the man closest to the sideline will carry a football to the man on the farthest end of the goal line, hand it off and bump him down to the next man in line on the far end. The football will continue to get passed off until the last man has received the ball and finished back where the ball started.

That man will then call out an exercise (of the next target)

and start the process over again. We’ll repeat this until everyone has started and called out an exercise.

Parking ultimate football for the remainder of time.

COT:
For those of you that have been here recently when I’ve Q’d, you might recall that in our COT’s, I’ve challenged us who claim to be Christians, to be different from the world.

A couple of weeks ago, I read from one of my favorite passages in Philippians 4 about centering your mind on things true, pure, lovely, commendable, excellent, worthy of praise. When we make these things the center of our thoughts, it’s hard to be anything other than at peace and with thanksgiving.

On that note, Thanksgiving is tomorrow. A lot of us will be spending that time with friends and family. Young and old. Close and distant. Brothers and cousins. Mom’s and uncles. Dry and bubbly. Hilarious and infuriating. I challenge every one of you to truly be thankful at this time. This life is fleeting and we have no idea what tomorrow brings. My prayer for each of us is that we spend this time being light. BE. A. LIGHT.

I read a book 2-3 years ago called “A Gentle Answer: Our ‘Secret Weapon’ in an age of us against them” by Scott Sauls. The book was call for those who claim to be Christians to pivot our hearts towards Jesus, and how we engage a hostile world. A lot of times that hostility comes from our very own family and close friends. It was a very thoughtful, encouraging and challenging book. And, it came to my mind as I was thinking about this week and the opportunity we have.

I highlighted some quotes from the book and here are just a few…

“While true faith is filled with holy fire, it is a fire that is meant for refining and healing, as opposed to dividing and destroying. If our faith ignites hurt rather than healing upon the bodies, hearts, and souls of other people—even those who treat us unkindly—then something has gone terribly wrong with our faith.”

“Jesus’ gentle answer was bold and costly. His gentle answer included pouring out his lifeblood and dying on the cross. Our gentle answer will be costly as well. We must die to ourselves, to our self-righteousness, to our indignation, and to our outrage. Christians are a light to the world only to the degree that they stand out as different from the world. The world does not thirst for a religious imitation of its often-outraged self.”

As we leave here today, ask God to show you His light and ask him to help you be a reflection of that. Let’s be different. Let’s not be so quick to speak but let’s listen. Let’s ask hi Jim questions and make eye contact. Let us breathe and offer kindness and empathy. Let’s show everyone around us where our faith and trust lies. I’m praying for all of you and your families.

Happy Thanksgiving!

The Fun House

November 21, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Mermaid, Squatter, Free Fall, Dumpster Dive, Baby Boomer, Anchorman, Drano, Lizzy, Skidmark, Stitch, Gringo, Eliza
FNGs: None
COUNT: 13
WARMUP:
– SSH
– Superman bananas
– tempo squats
– tempo merkins
– cherry pickers
– twistys
– little o this and that
– move to the coupon pile parking lot

THE THANG:
“Fun House”
Circuit was set up around the parking lot. Partner up. Do the thing and then move to the next thing. We listened to the new playlist. It was lots of fun.
– Tire toss
– Sitting back to back coupon handoff
– Standing back to back coupon handoff
– Dog Sled Pull
– Heavy Pallet Carry
– School Desk OHP
– Heavy Press
– Heavy Squat
– Ladder Flutters
– Half Block Shoulder Presses
– St. Curls
– Decline Freddy Presses
– Half Block Big Boy
– Back To Back Over Under Coupon Handoff
– Heavy American Hammers

After we did a couple rounds we put all the stuff up and moved to the flag area. On the way we did some 11s with curb merkins and iron mikes.

MARY:
never

ANNOUNCEMENTS:
– Go ruck event at some point next fall. See Lizzy
– We’re doing something for black Friday morning. Stay tuned.

COT:
Are the issues that get up worked up “death bed issues”? Will the concerns and regrets that you have at the end of your life be the same as the ones that get you upset today? Most of the things we are upset about today will be forgotten, the things that we will regret are things that we are neglecting now.

Slow the World Down

October 29, 2025 BackBlasts

AO: shamrock
Q: Anchorman
PAX: Honeydew, Baby Boomer, Lizzy, slappy, Stitch, Anchorman
FNGs: None
COUNT: 6
WARMUP:
Run in circles
Cherry Pickers

THE THANG:
Mosey to CMU pile
Stopped for 25 curb dips
Grabbed a CMU and set up Shamrock Scrabble
We played a full game and had to lunge or bear crawl to grab new game pieces.
Final score was 83-77 so it was very close.
We returned our CMUs
Knocked out 25 more curb dips

MARY:
Dealers choice

ANNOUNCEMENTS:

COT:
I recently had a conversation with my wife about “where the heck did time go? What happened to October? “
Life is moving fast. My neighbor is the talented Erick Baker (F3 Rocky Top) who wrote this song before the pandemic. “Slow the World Down”
I love his line about sitting in the porch waving to cars as they pass because he’s the type of neighbor who really does that. He will take the time to stop and say hi and will smile and wave as you drive by him in his yard.
It’s a good reminder to slow down, listen to your loved ones, pay atttention to your co-workers, give some time to a neighbor who might really need that boost of community that 5-10 minutes will make a difference to their day. Let’s not crank through the days, weeks, months, years. Let’s enjoy today. Let’s reflect on what God has for us today.
Lyrics below

Everybody’s in a hurry
Caught up in keeping up with things that don’t matter at all
Searching for short cuts
To speed things up as if life is not fast enough
What happened to the front porch
Passing the day with a wave to all the cars as they pass
Time stops for no one
We’ve got one thing in common and its that we’re not growing young
So let’s unplug the clocks not let another minute pass
Help me find a way to stop this life from moving so fast
Won’t you come and slow the world down
Slow the world down
Slow the world down with me
Don’t think about tomorrow
I make a toast to just enjoy the taste of today
Cause life is such a short song
We’ve got to dance to the beat of the second hand slowly counting down
Let’s unplug the clocks not let another minute pass
Help me find a way to stop this life from moving so fast
Won’t you come and slow the world down
Slow the world down
Slow the world down with me
I’ll take the quiet of the country or the sand of the beach
A place where telephone lines don’t reach
Far from the city lights that steal the stars from the night sky
And high rise shadows that block out the sunlight
Where the sand castle is safe cause the tide is always low
And there’s always time and it always runs slow

BFF

October 22, 2025 BackBlasts

AO: shamrock
Q: Stitch
PAX: Mermaid, Drano, slappy, Anchorman, Lizzy, Spackle (F3 Indy)
FNGs: None
COUNT: 7
WARMUP:
Run in place with high knees
Ghost jump ropes
Hallelujahs
Seal Claps
Hairy Rockettes
Tempo Squats
Mountain Climbers

THE THANG:
Mosey to the field

Line up at the Goal line and everyone will:

Run to the 10 yd line for 5 Burpees and back to the GL
Run to the 20 yd line for 5 Burpess and back to the GL
Continue this circuit every 10 yards and back until we get to the far GL and back. That’s 50 Burpees total.

Lap through the bleachers and back.

Start at goal line. One person has frisbee and the remaining PAX all go out for a toss. ONE person catches it and the group continues to run until they reach the other goal line and back. On a drop, pick up the frisbee and run back 10 yards before continuing with the throws. There will be a 2 minute timer to get down the field and back to the goal line.

MARY:
N/A

COT:
Let’s continue to strive to be different. Different from the world. The world wants to divide and isolate us. The world wants to make us enemies with one another. I challenge us here today to be fruits of the Spirit… love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self control. F3 is open to ALL men, but if we aren’t leading with those qualities, then we are not “invigorating”. We are simply being the world. Discouraging and not encouraging.

I want to give opportunity for everyone to pray for something on their hearts. You don’t have to say anything but if you have a prayer request, then this space is for you to offer that up. I’ll give us some time and then close us out.

ANNOUNCEMENTS:
1. Halloween – Mermaid shared an idea and I am encouraging anyone that shows up here on Friday October 31st to dress up for the workout. It’ll be fun!

2. November 7th and 8th – 10 year anniversary convergence. Xul meet up on Friday night and workout on Saturday morning at Asylum. Let’s get signed up. Donate and volunteer to help clean up.

3. Christmas Cards – Another clever idea is that we will pinpoint a date in early December to show up at F3 with your ugly sweaters, Santa hats, etc, and pose for the post beat down Christmas card that we will create and send out to anyone who hasn’t been here, or been here in awhile.