Booster – F3 Knoxville

Passing the Flag

March 9, 2026 BackBlasts

AO: juco
Q: Mailbox
PAX: Data, Waffles, Starlink, Trash Panda (JUCO), Bowser, Butterknife, Ike, KickFlip, Love Shaq, Lt. Dan, Stitch, Mailbox, Daddy Mack, Fetch, Windex, Erector, Wanderer, Booster, Waxjob, Mermaid, Guardrail, slappy, Stripped, Raptor
FNGs: None
COUNT: 24
WARMUP: SSH, Failure to Launch, Tempo Merkins, Mountain Climbers, Moroccan Night Clubs, Grady Corns

THE THANG:

Mosey to big lot for Route 66 – stopping at each light pole for Merkins. Set Guiness World Record for most monkey humpers performed in unison on a concrete median. Headed to motherland for trip up Jucomanjaro. Stopped for some core work at Hard Knox. Short sprints up JUCO, not trespassing, stoping to catch break and put in a little more work. Mosey back down to guardrail for dips, derkins and split squats. Finish at the flag with ring of fire.

MARY: ring of Fire

ANNOUNCEMENTS: Get signed up for escape from Haw Ridge and fill the Q calendar.

COT: Thank you for allowing me to serve this AO. It is a special group of men. Windex will do good things!!!

Paul’s prayer to the Colossians seemed fitting for this group as well.

‭‭Colossians‬ ‭1‬:‭10‬-‭12‬ ‭NIV‬‬
“so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God, being strengthened with all power according to his glorious might so that you may have great endurance and patience, and giving joyful thanks to the Father, who has qualified you to share in the inheritance of his holy people in the kingdom of light.”

Placeholder for Lizzy

February 25, 2026 BackBlasts

AO: shamrock
Q: Lizzy
PAX: Booster, Flower Pot, slappy, Free Fall, Eliza, Mermaid, Drano, Otis, Natty, Unibráu (Nick Robinson), Mountain Ice, Spellcheck, Honeydew, Anchorman, Stitch, DoorKicker (Jud), Squatter, Dumpster Dive, Shotgun
FNGs: None
COUNT: 22
WARMUP:

THE THANG:

MARY:

ANNOUNCEMENTS:

COT:

Give Thanks in All Circumstances

October 15, 2025 BackBlasts

AO: juco
Q: Booster
PAX: Guardrail, Eliza, TrailMix, Starlink, Wanderer, Love Shaq, Booster, Windex, Dairy Queen, Bowser
FNGs: None
COUNT: 10
WARMUP:

• Cherry Pickers (IC) 4 CT X 10
• Overhead claps X 10 (IC)
• Tempo Squats X 10 (IC)
• Windmills X 10 (IC)
• Hand Release Merkins X 10 (OYO)
• 1 minute on your own

THE THANG:

4 corners – Squats, Merkins, Big Boys (5 @ each corner, 4, 3, 2 & 1)

Dora Partner Workout (1 Partner Lifts, 1 Runs, Switch)
• 50 CMU Deadlifts
• 100 CMU Squats
• 100 CMU Bentover Rows
• 150 CMU Overhead Press
• 150 Little Baby Crunches
• 200 CMU Curls
• 200 CMU bench press
• 300 calf raises

MARY: Part of Q

ANNOUNCEMENTS: 10th Anniversary November 8th at the Asylum – Please sign up

COT:

While listening to Leanna Crawford’s song entitled Still Waters that focuses on the 23rd Psalm, I started thinking about scripture, particularly Psalm 23. When you’re driving 12 hours in a car, you’ve got the time to ponder life.

1 The Lord is my shepherd; I shall not want. 2 He maketh me to lie down in green pastures: he leadeth me beside the still waters. 3 He restoreth my soul: he leadeth me in the paths of righteousness for his namesake. 4 Yea, though I walk through
the valley of the shadow of death, I will fear no evil: for thou art with me; thy rod and thy staff they comfort me. 5 Thou preparest a table before me in the presence of mine enemies: thou anointest my head with oil; my cup runneth over. 6 Surely goodness and mercy shall follow me all the days of my life: and I will dwell in the house of the Lord forever.

As many of you know, last week my wife, daughter and I were in Texas seeing my parents. Unfortunately, my mom has been diagnosed with Alzheimers. It’s a terrible disease but fortunately, my mom is still early in her fight against the disease but she’s definitely losing her memory.

Honestly, I’ve been feeling down in the dumps…sad, angry, and a bit helpless because my mom is amazing. Then I realized that a lot people never knew their mom or dad or if they did maybe it’s not great memories.

I realized how unbelieveably blessed that I have been to have had an awesome mom for my entire 54 years! Yes, I realize that over the coming months and years she’ll probably forget me or my daughters, I’m so grateful for the time I have had with her.

I also know that while it stinks right now that my parents, family and my daughters are upset, I know where Mom is going and when she gets to Heaven someday her memory will be fully restored!

Psalm 23 offers each of us messages of guidance, peace, and provision, reminding us that God is with each of us in both easy and difficult times, providing rest, protection, and strength for our life’s journeys. I hope it encourages you to trust
God’s leadership, to find contentment, and have hope in the face of challenges, knowing that we are not alone and have everything we need in Him.

1 Thessalonians 5:18 ESV Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.

Give Thanks in ALL Circumstances

October 14, 2025 BackBlasts

AO: shamruck
Q: Booster
PAX: Mermaid, Eliza, Booster, Drano, The Situation, Trojan, Flower Pot, Fabio (Joe Hamilton), Webster
FNGs: None
COUNT: 9
WARMUP:

Stretch OYO

THE THANG:

Rucked 3.4 miles

MARY: NA

ANNOUNCEMENTS: 10th Anniversary on November 8 at asylum – please sign up

COT:

I also know that while it stinks right now that my parents, family and my daughters are upset, I know where Mom is going and when she gets to Heaven someday her memory will be fully restored!

1 Thessalonians 5:18 ESV Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.

Practicing the Way

September 17, 2025 BackBlasts

AO: juco
Q: Booster
PAX: Man Bun, Bowser, Wanderer, Sparkler, Guardrail, TrailMix, Mailbox, Stye (Hal Phillips), Starlink, Windex, Booster
FNGs: None
COUNT: 11
WARMUP:

• Cherry Pickers (IC) 4 CT X 10
• Baby Arm Circles Forward X 10 (IC)
• Baby Arm Circles Backwards X 10 (IC)
• Overhead claps X 10 (IC)
• Tempo Squats X 10 (IC)
• Windmills X 10 (IC)
• Hand Release Merkins X 10 (OYO)
• 1 minute on your own
• Mosey to big parking lot

THE THANG:

• Station 1 – 10 Thrusters, 20 Overhead Press, 30 Bentover Rows w/ CMUs then run to next location
• Station 2 – 20 Squats, 40 calf Raises & Run to next location
• Station 3 – 20 Merkins, 40 Mountain Climbers (single count), 60 second plank & Run to next location
• Station 4 – 20 Curls, 20 Deadlifts, 20 Single Arm Rows (each side) w/ dumbbells then run to next location
• Station 5 – 40 American Hammers (single count), 40 flutter kicks (single count), 10 Diamond Merkins, & Run to the next location
• Rinse & Repeat

MARY: Part of Q

ANNOUNCEMENTS:

COT:

John Mark Comer wrote a book, “Practicing The Way: Be With Jesus, Become Like Him & Do As He Did.”

The purpose of the book is for each person to craft their Rule of Life with their total focus on their relationship with God.

We are constantly being formed by the world around us. To be formed by Jesus will require us to become his apprentice.

To live by what the first Christian disciples called a Rule of Life—a set of practices and relational rhythms that slow us down and open up space in our daily lives for God to do what only God can do—transforms the deepest parts of us to become like him.

This book involves a mix of theological substance and cultural insight as well as practical wisdom on developing your own Rule of Life.

These ancient practices have much to offer us. By learning to rearrange our days, we can follow the Way of Jesus. We can be with him. Become like him. And do as he did.

9 Focus areas include:

• Sabbath
• Solitude
• Prayer
• Fasting
• Scripture
• Community
• Generosity
• Service
• Witness

Some of us may be strong in certain areas but never do the others. For me, practicing the Sabbath and being a Witness are not a focus of my life but I have started giving a monthly devotional to the men in the emergency shelter at KARM. I’m doing a decent job in some areas but worse in others.

Just like New Years Resolutions or Giving Up Things for Lent, Comer recommends starting slow and small so to develop better habits and then continuing to add as you grow.