Borg – Page 6 – F3 Knoxville

[virtuous-leadership-school] Accountability – Qsource 2.5

June 22, 2025 BackBlasts

AO: virtuous-leadership-school
Q: Borg
PAX: Mermaid, Otis, Spellcheck, Baby Boomer, Borg, Dave, Scratch-Off
FNGs: 1 Scratch-Off
COUNT: 7
WARMUP: Story and prayer time

THE THANG:
– Accountability requires preparation, because it is inherently raw and harsh when.
– A man’s reaction to accountability indicates what is underneath and provides red flags for when his facade cracks under pressure in the future.
– Enablers cut the knees out from under Accountability by giving a “hand out” instead of a “handup.”
– Requires the eright group + timing + approach, but the poor application of any of these does not give the one being held accountable an out.
– “The snitches were the ones who saved my life.”
– How do you do this and not lose a friend?
– Be aware of differing standards – shared virtues (honesty) and potentially non-shared virtues (punctuality)
– “It’s truly a blind spot.” Strange how some people think they have their blind spot under control all by themselves, defies logic.

COT: Pic and prayer

Burn Burn Burn

June 19, 2025 BackBlasts

AO: the-project
Q: Tom Tom
PAX: Mathlete, Baby Face, Biohack, Ocho, Borg, 3-Peat (Carlos Rodriguez), Chicken Bone, TombRaider, Artemis, Nosedive, Mooch
FNGs: None
COUNT: 12
WARMUP:

Projectivators
Tempo squats
Elevator merkins
Cherry pickers

THE THANG:

Go to blocks

Rings of Fire
Do a ring of fire (1 2 3 2 1)
Run a ring around the parking lot

Overhead press (hold block up)
Squats (hold squat)
Heavy big boys (hold block up)
Curls (hold 90 degrees)
Lunges (hold squat)
Heavy flutters (hold block up)
Triceps (hold block up)
Blockies (hold plank)

ANNOUNCEMENTS:

Convergence at the-project July 12, 6am

COT:

Luke 16:19-23

There was a rich man who was clothed in purple and fine linen and who feasted sumptuously every day.
And at his gate was laid a poor man named Lazarus, covered with sores,
who desired to be fed with what fell from the rich man’s table. Moreover, even the dogs came and licked his sores.
The poor man died and was carried by the angels to Abraham’s side. The rich man also died and was buried,
and in Hades, being in torment, he lifted up his eyes and saw Abraham far off and Lazarus at his side.

Hell is real and forever is a long time.
I need to remember this when I talk with my own friends and loved ones. Lest we forget.

John 3:36

Whoever believes in the Son has eternal life; whoever does not obey the Son shall not see life, but the wrath of God remains on him.

[virtuous-leadership-school] Positive habit transfer

June 15, 2025 BackBlasts

AO: virtuous-leadership-school
Q: Spellcheck
PAX: Mermaid, Otis, Spellcheck, Borg
FNGs: None
COUNT: 4
WARMUP:
Prayer

THE THANG:
Ingraining Advantageous Tendencies In Others
A man cannot give away what he himself does not possess

A Habit, standing alone, can be positive, negative or neutral. A HIM must discern between his habits so he can maintain the good ones and eliminate the negative and time wasting habits.

Guardrails allow a man to Accelerate without crashing. Guardrails are: foundational precepts that protect and incentivize Acceleration to Advantage.

MARY:
Prayer

ANNOUNCEMENTS:

COT:

[lostpearls] Slow Burn Time Under Tension (TUT)

June 2, 2025 BackBlasts

AO: lostpearls
Q: flyball
PAX: Bail Bonds, Mathlete, Borg, Natty, Mooch, flyball, Wild Thing (2.0)
FNGs: None
COUNT: 7
WARMUP:
– SSH – 20 IC
– Tempo squats – 12 IC
– Seal claps – 12 IC
– OH claps – 12 IC
– Moroccan Night Clubs – 12 IC
– Figure 4 squats – 5 each leg OYO
– Cherry pickers – 6 IC

THE THANG:
Lower Body Burn x 3 count down, fast/explosive up

Set x 2 rounds:
– Slow Squats – 12 reps
– Lunges (Alternating Legs) – 12 each leg
– Jump Squats – 12 reps
– Figure 4 Squats – 12 reps
– Wall Sit – 1 minute

Mosey

Upper Body Sizzle: 3 count negative
– Slow Merkins – 12 reps
– Wide Merkins – 12 reps
– Irkins – 12 reps
– Low Plank Hold – 30 seconds

Mosey

Core Control:
– Slow Flutter Kicks – 25 IC (3-count separation then 1-count switch)
– Hello Dolly – 12 IC (same tempo)
– Slow Big Boys – 12 reps (3-count up, slow down)
– Supermans (slowly) – 12 reps (3-count up)

Mosey to boat ramp

Wall ups (12)

Mosey back to AO

Birthday Manmakers for Wild Thing (12)

Repeat the slow burn sets until time

MARY: no time

ANNOUNCEMENTS: Dad Camp Aug 15-17

COT:

“For the time will come when they will not tolerate sound doctrine; but wanting to have their ears tickled, they will accumulate for themselves teachers in accordance with their own desires, and they will turn their ears away from the truth and will turn aside to myths. But as for you, use self-restraint in all things, endure hardship, do the work of an evangelist, fulfill your ministry.”
‭‭2 Timothy‬ ‭4‬:‭3‬-‭5‬ ‭NASB2020‬‬

Endure hard things together. Let’s pray for each other and help one another endure during and outside of our beatdowns. Let’s remember those who are struggling to endure today.

[lostpearls] Ultimate Alternate

May 26, 2025 BackBlasts

AO: lostpearls
Q: Biohack
PAX: Borg, Bail Bonds, flyball, Biohack, Papa Lock
FNGs: None
COUNT: 5
WARMUP:
-Projectivator
-Tempo merkins
-Tempo squats
-Cherry pickers

THE THANG:
We did an alternate workout instead of ultimate frisbee due to the weather.

Pyramids:
-1 merkin & 1 big boy
Run to the bottom boat ramp
-2 merkins & 2 big boys
Run up the ramp

Build up to 10 and come back down.

2nd round:
Squats & LBCs

MARY:

ANNOUNCEMENTS:
Camp Biohack on June 13&14

COT:
Pyramids are built brick by brick. It takes time and work to build, just like anything of value. Your house, your career, your marriage, your children.

Additionally, even after being built, you cannot ignore them. Continued maintenance is required or all of these will crumble.