Bowser – Page 4 – F3 Knoxville

Gotta Rescue Santa

December 24, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Wanderer, TrailMix, Love Shaq, Windex, Bowser, Guardrail, Starlink, Mailbox, Abracadaver
FNGs: 1 Abracadaver
COUNT: 9
WARMUP:
SSH, TRC, Windmills, Tempo Squats, Cherry Pickers

THE THANG:
Elf Run – Line up, head out, last one runs to front, stop, 10 squats and 10 H2H. Continue until all pax have run to front.
Look for Santa.
CMU Pile
20 curls, 20 rows, 20 heavy squats, 20 OH press

Sophomore Hill
Sprint up hill, 20 plank jacks – IC, 30 Iron Mike’s, 40 Flutter Kicks – IC

Dark Corner
20 plank jacks – IC, 30 Iron Mike’s, 40 Flutter Kicks – IC

Triangle
20 plank jacks – IC, 30 Iron Mike’s, 40 Flutter Kicks – IC

Big Lot
First light pole – 10 Burpees, Second light pole – 20 Lunges, End – 30 Mountain Climbers…turn around and do it again.

Mosey back to the flag – swing by the sketchy container to see if Santa was in there :face_with_peeking_eye:

MARY:
Not today

ANNOUNCEMENTS:
East/West Convergence on 1/31

COT:
This morning we joked about rescuing Santa, but Christmas reminds us that God is the one who came to rescue us. Luke 2:11 says, “Today in the town of David a Savior has been born to you; he is the Messiah, the Lord.” Jesus didn’t come to condemn us — John 3:17 says He came to save us — and Romans 5:8 reminds us He did it while we were still sinners. He stepped into the mess, He stepped into the darkness, and He stepped into the hard stuff so we wouldn’t be alone in it. As we head into Christmas, let’s remember we’re not earning this rescue — we’re living out because of it.

Luke 2:20-12
“And the angel said to them, “Fear not, for behold, I bring you good news of great joy that will be for all the people. For unto you is born this day in the city of David a Savior, who is Christ the Lord. And this will be a sign for you: you will find a baby wrapped in swaddling cloths and lying in a manger.””
‭‭
Merry Christmas

Keeping Warm

December 15, 2025 BackBlasts

AO: juco
Q: Mailbox
PAX: Guardrail, Butterknife, Starlink, Bowser, Mailbox, Archie
FNGs: None
COUNT: 6
WARMUP: SSH, Tempo Squats, Tie Fighters, High Knees/Burpees, Rocky Balboas, Hill Sprints

THE THANG:

Quarter Pounder – 25 Merkins, 50 Squats, 75 LBC, 100 Shoulder Taps

Bill Haslam Center – Irkins, Single Leg Squats, BBS

Pond – Mosey looking for duck poop free spots for Merkins – doesn’t exist

Sophomore Hill – Calf Raises and Hill Sprints with Burpees at Top

CMU Pile – Farmer Carry – Irkins

Wall Sit, Hello Dolly and BBS to finish on way back

MARY:

ANNOUNCEMENTS:

COT: Continued discussion on mental health and sharing burdens. Had HIMs break into twos and share heart with one another and pray for one another. Follow Jesus’ example in Garden of Gethsemane. He didn’t go alone when the weight of humanity was on his shoulders. He took his closest disciples to pray with him.

Mario Kart in the GLOOM

December 8, 2025 BackBlasts

AO: juco
Q: Starlink
PAX: Lt. Dan, Bowser, TrailMix, Guardrail, Butterknife, Data, Mailbox, Squeegee, Windex
FNGs: None
COUNT: 10
WARMUP:

15 (4) count SSH
10 (4) count LBAC Forward
10 (4) count LBAC Backwards
10 Merkhans
5 Cherry pickers

THE THANG:

Mosey to the court yard

15 merkhans
15 bbs
20 step up (10 each leg)
15 flutter kicks
15 guardrail dips

RUN 1 LAP AROUND BUILDING

Repeat and add 1 lap every time
When you cross the starting line pick up a power up and ENJOY mix the power up back so others can ENJOY.

Power Ups:

5 BURPEES
30 SEC WALL SIT
30 SEC PLANK
WALKING LUNGES SHORT SIDES
SPRINT LONG SIDES
PICK A BUDDY PICK A PAIN

Mosey Back to flag

MARY:

20 TOE MERKHANS

ANNOUNCEMENTS:

Q calendar / coffateria

COT:

Brothers, as you grind through these freezing sets, remember the night Jesus was born: no heated room, no soft bed—just a rugged manger, biting cold, and a Savior who stepped into the harshness without complaint.

(Luke 2:7) Says:
“She wrapped Him in cloths and placed Him in a manger, because there was no guest room available for them.”

The King of Kings didn’t wait for perfect conditions. He entered the chill, the dark, and the struggle… because that’s exactly where real strength is forged. So when the bar feels heavy and the air burns your lungs, be like men who follow a God humble enough to be born in a barn, tough enough to handle the cold, and strong enough to redeem the world.

As is said so often here at JUCO:
Iron sharpens iron—and this morning, in the freezing parking lot of JUCO, we’re becoming more like Him.
Merry Christmas

Triple Pyramids

December 1, 2025 BackBlasts

AO: juco
Q: Wanderer
PAX: Bowser, Starlink, TrailMix, Butterknife, Archie, Windex, Squeegee, Guardrail
FNGs: None
COUNT: 9
WARMUP:
– SSH
– harry rockets
– cherry pickers
– marracan night clubs
– tempo squats
– grady corns

THE THANG:
mosy to triangle lot that we never use for the first pyramid.
Pyramid 1
1. 10 Merkins
2. 20 Squats
3. 30 futter kicks
Start with 1 and run a lap around the pyramid
repeat with 1 and 2 and then run a lap
finally do all 3 and a lap.

Mosey to court yard for…
Pyramid 2:
1. 30 crunches
2. 20 diamond merkins
3. 10 step ups
Same deal, start with 1, run a lap around the court yard.
Then 1,2 and a lap.
Finally 1,2,3 and a lap.

Mosey to big lot for …
Pyramid 3:
1. 10 lunges
2. 20 hello dolly
3. 30 wide merkins
You know it by now. 1 then 1,2 then 1,2,3 with a lap between.
This time we’ll need to step it down also with a 1,2 and then 1 at the end.

Find a guardrail to do some dips on the way to the flag.

MARY:

Finish with Imperial walkers to time.

COT:

Yesterday was the start of advent.
Advent is a time to prepare for Christmas but also a time to reflect on the coming of Christ to earth. We’re actually between 2 advents, the first coming and the second coming.
Start the advent season by preparing not only for his first coming but his second coming.

Rom 13:14 But put on the Lord Jesus Christ, and make no provisions for the flesh, to gratify it’s desires.

Eph 6:11 Put on all of God’s armor so that you will be able to stand firm against all strategies of the devil.

A Gobble Trot

November 28, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Dart Gun, Data, Bowser, Starlink, TrailMix, Windex
FNGs: None
COUNT: 6
WARMUP:
SSH, Windmills, TRC, LBAC – F/B, Tempo Squats, Cherry Pickers

THE THANG:
Line up at the start. Take 3 laps, stopping at an aid station after each lap.

Aid Station #1: (DEFROSTING)
– 20 Merkins
– 15 Carolina Dry Docks
– 20 Flutter Kicks
– 20 Plank Jacks

Aid Station #2: (STUFFING)
– 25 Squats
– 20 Iron Mike’s
– 20 Monkey Humpers
– 25 LBCs
– 10 Burpees

Aid Station #3: (CARVING)
– 15 Hand-Release Merkins
– 20 Lunges
– 20 Freddy Mercury’s
– 15 Burpees
– Bear Crawl 50 yards

Finish Line Fun:
Sprint, 10 Jump Squats
Sprint, 10 V Ups
Repeat Until Time (3 Rounds, – V Ups)

MARY:
Not today

ANNOUNCEMENTS:
We’re going to Chik Fil A
Grab A Q

COT:

Psalm 107:1
“Give thanks to the Lord, for He is good; His love endures forever.”

Gratitude is more than a feeling—it’s a choice. Some days it comes easily; other days it takes effort. But Scripture reminds us that our gratitude isn’t based on how good life feels, but on how good God is. His love doesn’t fade with circumstances, emotions, or seasons. It endures forever.

As we step beyond Thanksgiving, may we carry with us a heart that sees blessings hidden in normal routines, joy tucked inside simple conversations, and grace woven into every breath we take. Gratitude isn’t a holiday—it’s a way of living with our eyes on Christ.