Anchorman – Page 9 – F3 Knoxville

Anchorman’s Porta-gym

July 7, 2025 BackBlasts

AO: shamrock
Q: Anchorman
PAX: slappy, Dog Bite, Mermaid, Crawlspace, Snaggletooth (Elijah Tafao), Flower Pot, Stitch, Dumpster Dive (Brad Burnette), Anchorman
FNGs: None
COUNT: 9
WARMUP:
Run in place

High knees

Butt kicks

Over the gate

Tie Fighters

Cherry Pickers

Stretch

Knees to one side, then revers

Cobra / Down Dog

THE THANG:
Mosey to porta-gym
5 pound Hallelujah
2.5 or 5 pound Baby Arm Circles Forward
2.5 or 5 pound Baby Arm Circles Backward
Basketball Merkins – Alternating
10 pound Butterfly
Red band – Tricep reverse swing
Right or left arm
Yellow band-Tricep reverse swing
Right or left arm
Yellow band – step on and do butterflies
Blue band – step on, stand straight and do lawnmower pulls with both arms
Curls – CMU
Chest Press – CMU or 60 pounds
LBCs on ground or big ball
CMU chain pull

MARY:
Dealer’s choice for 3 minutes

ANNOUNCEMENTS:

COT:
Casper ten Boom, Corrie ten Boom’s father

“The Hiding Place”

Casper was known as “Harlem’s Grand Old Man”. He was faithful. Casper was a staple of integrity and stability. They often had customers and guests by the shop just to see Casper.
Part of the routine of home life and the business that Casper established and practiced in every circumstance was that all family and employees would come to work and head upstairs to the kitchen for coffee and Bible reading before work at the same time every day, and the family would end the day with Bible reading.
This was the rhythm of the home and the business, and the year-round saturation of Bible reading would prove fruitful.

Casper inspires me. I want to be like him. I want my kids to come downstairs and find me reading my Bible and invite them to join me.
We have always had the routine of praying with our kids at night before bed. They won’t go to bed without it. I treasure that, but I want more. I want to dive deeper in my faith and bring my family along. I challenge you guys to hold me accountable to progress in this and I also challenge you to find a routine. Maybe that’s F3 or something else. Invite God into your day and see what happens. Love you guys!

Fencing Footwork

July 2, 2025 BackBlasts

AO: shamrock
Q: Inconceivable
PAX: Anchorman, Flower Pot, slappy, Dog Bite, Drano, Crawlspace, Honeydew
FNGs: None
COUNT: 10
WARMUP:
Stretching (arm rotations, upper body rotation, cherry pickers)
1 lap running around the school

THE THANG:
Fencing steps forward, steps backwards, and lunges

Partner up fencing drills
2 × 2 min fencing steps (1 min each side leading)

5 touches bout footwork

Relays:
– fencing steps forward and running back

– running forward and back for each line, and running all the way back to the start line

MARY:

ANNOUNCEMENTS:

COT:
Shared about my struggle with lustful thoughts after I and my girlfriend broke up 3 months ago. I started to put God on the side and try to overcome the disappointment and sadness of the breakup by looking at pornography. However, it was just a short time of pleasure, but not helping at all on the long term.

By going back to God’s Word and coming to F3, it helped me to be back on track and focus on God and the local community.

Some Scripture that woke me up and encouraged me:

Matthew 5:27-28
You have heard that it was said: You’re shall not commit adultery. But I tell you that anyone who looks at a woman lustfully has already committed adultery with her in his heart.

Colossians 3:5
Put to death, therefore, whatever belongs to your earthly nature: sexual immortality, impurity, lust, evil desires and greed, which is idolatry.

1 Corinthians 10:13
No temptation has overtaken you except what is common to mankind. And God is faithful; he will not let you be tempted beyond what you can bear. But when you are tempted, he will also provide a way out so that you can endure it.

Tree of Woe

June 27, 2025 BackBlasts

AO: shamrock
Q: Pom Pom
PAX: Mermaid, Baby Boomer, Anchorman, Dog Bite, Crawlspace, Dumpster Dive, Fabio (Joe Hamilton), Inconceivable, KickFlip, Pom Pom, Skidmark, slappy, @Snaggletooth, @Gringo, @Flowerpot
FNGs: None
COUNT: 15
WARMUP:
Side straddle hops x 20
Cossak squats x 5 ea side
Merkins with reach stretch x 10
Dynamic Pigeon Pose x 3 each side

THE THANG:
-Tree of Woe-

20 pull ups
TOW
20 burpees
TOW
20 CMU squats
TOW
20 merkins
TOW
20 CMU rows
TOW
20 hollow rocks
TOW

MARY:
Hello Dolly
Heels to Heaven

ANNOUNCEMENTS:

– Convergence: July 12 (chat with Mermaidor Eliza for more info)

COT:

Sometimes in life we will suffer while we watch the wicked prosper. In these times, it’s hard to see any good or hope. However, the Bible give us some guidance on how to deal with these times. Some examples of how to persevere are found in:

Habakkuk 3:17-19
Psalm 73:26-28

No Gloves Needed

June 23, 2025 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Eliza, Squatter, Oscar Meyer, Stitch, Crawlspace, Anchorman, Inconceivable, Mermaid, Drano, Honeydew, Baby Boomer
FNGs: None
COUNT: 11
WARMUP:
SSH, Updog & Down Dog, Runners Stretch, Cherry Pickers, Quad Stretch, Twisties

THE THANG:
Mosey to the columns at the church and perform the following:
20 lunges, 30 second wall squat
19 lunges, 30 second wall squat
18 lunges, 30 second wall squat
17 lunges, 30 second wall squat
down to 1 & 30 seconds

That is 210 lunges if you were counting

We then did a round of 11’s made up of bulgarian split squats and heel elevated squats.

Our last foray into leg day was a round of 7’s with your choice of box jumps or step ups followed by calf raises.
MARY:
The mary was literally repeating the stretches that we warmed up with to loosen up what will become some sore legs tomorrow.
ANNOUNCEMENTS:

COT:
The Q source chapter 2.5 (Accountability). We all have blind spots in our lives like driving that we need help seeing. In your car, you need a mirror, and even to turn your head sometimes to see behind you. In life there are things that you won’t be able to conquer on your own and as a result asking someone to hold you accountable, and watching your six will be the only way that you can put some issues behind you. Sometimes we need to own that we can’t do it alone, and asking for help makes you a man that I look up to and admire. Ignoring your problem and burying your head in the sand leads to future problems.

If you need accountability, this group is the place for it, in large groups or just one man. We are here to make each other better, and we have each other’s six.

Mr. Bonkers

June 16, 2025 BackBlasts

AO: shamrock
Q: slappy
PAX: Stitch, Crawlspace, Waxjob, Mermaid, slappy, Skidmark, Draino, Dog Bite, Dumpster Dive, Anchorman, Inconceivable
FNGs: None
COUNT: 11
WARMUP:
– Mountain Climbers
– Updog
– Downdog
– Calf stretch
– Voodoo stretch
– twistys
– a little of this
– a little of that
– some of this
– some of that
– jog in place, move to the center, ,give fist bumps, come back, and do a burpee. 2x
– run to the cmu pile. everyone gets one.

THE THANG:
“Mr. Bonkers”
This is a new game we’ve never played before. Everyone gets 1 CMU. We divide into teams. The blocks are placed in the middle of the parking lot on a line. This is the midway line. There are 4 parallel lines going away from the midway line on either side a parking lot distance apart. The last line is the goal line. Each player gets a picks a random card with an exercise and rep on it. The exercises were a mix of heavy and non heavy options with an average of 25 reps per card. Take the exercise and put it with a CMU at the midway. This is now a game piece for everyone to potentially use. The objective, as a team, is to move more CMUs across the opponent’s goal line. You move by doing the exercise that goes with the game piece and you advance it 1 line. The piece can be moved either way back and forth. Once it reaches a goal line it cannot be moved. You cannot go twice in a row. You can move any piece that is free. If the teams are unbalanced the team with fewer people gets the tie breaker. We also listened to a new playlist that was flippin sweet too.

MARY:
nope

ANNOUNCEMENTS:
Starfish convergence on Saturday 7/12/25 at the Project. This will launch the Oak Ridge / Clinton region.

COT:
How did you feel when Nico bailed on UT? You were probably mad. We invested a lot in him and he spurned us. This disloyalty hurt. We despise traitors.

Well this past week my wife shared a statement about loyalty that I had never thought of before. In God’s perspective, we are completely disloyal to him. We are betrayers. In spite of that, he is completely and perfectly loyal to us. That is his redemption offer. This is the good news of the gospel. It is a beautiful thing.

So next time you hear of betrayal and unfaithfulness, think about the gospel. God has a redemption plan in mind. He is ready to give you his prefect loyalty.