Charmin (John Willis) – F3 Knoxville

Logging our Calories

November 24, 2025 BackBlasts

AO: asylum-am
Q: Code Brown
PAX: Cat Gut (Mike Davis), P3, Bunny, Charmin (John Willis), Cinco (Scott McGuire), Dain Bramage, Hot Tub (John Muller), Matlock (Bill Maddox), Pac-man, Tropicana, Mr. Hiss, PoleDancer
FNGs: 1 PoleDancer
COUNT: 13
WARMUP: tie-fighters and x-wings. Burpees. Upward and downward :dog2:. starfish. Rocky balboa and some shuttle run of various types including the beloved skip.

THE THANG:
Log your calories early :wood: :

This consisted of dragging a seasoned cherry log (with a meticulously engineered harness system and the f3 logo proudly emblazoned on top) up a gradually sloping greenway euphemistically known as as the Dragon. :dragon:.

Fortuna smiled kindly on us as we roled the icosahedron (incorrectly named the dodecahedron during the Q) giving us 20 different random options of making ourselves better at every other (lit) light post. All brave HIMs volunteered to drag the log with a fellow beast of burden while all the other HIMs encouraged them in their endeavor.

Once time was drawing nigh we convened at the AO and were joined by several mallruckers and a few dogs. I think bluebird snuck out early.

MARY:
Hello dolly, Flutter kick. BBS and finally some Freddie Mercury’s to commemorate his death 35years ago on this day… (not that the Q was really paying attention it just popped up in a google search of what happened on this day in history).

ANNOUNCEMENTS: 9am Thanksgiving day workout.
Start shopping for the Christmas gift exchange Q with Coolio (Greg Fox)

COT: the Q shared of his recent conviction to attempt to be truly HUMBLE not a groveling, sniffling self deprecator who humble brags….

>From C. S. Lewis:

(Referring to a humble man…) He will not be thinking about humility: he will not be thinking about himself at all.

If anyone would like to acquire humility, I can, I think, tell him the first step. The first step is to realise that one is proud. And a biggish step, too. At least, nothing whatever can be done before it. If you think you are not conceited, it means you are very conceited indeed.

Galatians 6:14

[14] But far be it from me to boast except in the cross of our Lord Jesus Christ…

Don’t Cheat Yaself…

September 5, 2025 BackBlasts

AO: shamrock
Q: Free Fall
PAX: Charmin (John Willis), Mermaid, Craps, Squatter, Anchorman, Crawlspace, Drano, Eliza, Gringo, Honeydew, Lizzy, Stitch, MacGruber, Ted Fisher aka Brown Squirrel
FNGs: 1 Ted Fisher aka Brown Squirrel
COUNT: 15
WARMUP:

– SSH’s
– Neck rolls
– Windmills forward/backwards
– Baby arm circles in cadence – forward & backwards
– Side stretch
– Cherry pickers
– Toe touch
– Down dog

THE THANG:

Mosey to CMU pile

Partner up – total reps, partner runs the island, hold high plank until everyone is done after each exercise

– 100 CMU Curls
– 100 ‘mercans
– 100 CMU Overhead tri-cep extensions
– 100 CMU law mowers
– 50 goblet squats

Mosey to field

On the sideline. PAX do exercise, then all run across field (sprint/jog pace), everyone hold al gore until all are across, then next exercise.

– 20 Big Boy Sit-Ups
– 30 LBCs
– 15 American Hammers (IC, 4-ct)
– 15 Freddy Mercuries (IC, 4-ct)
– 20 Leg lifts (IC)

MARY:

20 Hello Dollies (IC)

– Hello Dollie’s
– Jane Fondas
– Leg Extensions

ANNOUNCEMENTS: Ask Lizzy

COT:

“We call Abraham “father” not because he got God’s attention by living like a saint, but because God made something out of Abraham when he was a nobody. Isn’t that what we’ve always read in Scripture, God saying to Abraham, “I set you up as father of many peoples”? Abraham was first named “father” and then became a father because he dared to trust God to do what only God could do: raise the dead to life, with a word make something out of nothing. When everything was hopeless, Abraham believed anyway, deciding to live not on the basis of what he saw he couldn’t do but on what God said he would do. And so he was made father of a multitude of peoples. God himself said to him, “You’re going to have a big family, Abraham!” – Romans 4:17-18

“Shadrach, Meshach, and Abednego answered King Nebuchadnezzar, “Your threat means nothing to us. If you throw us in the fire, the God we serve can rescue us from your roaring furnace and anything else you might cook up, O king. But even if he doesn’t, it wouldn’t make a bit of difference, O king. We still wouldn’t serve your gods or worship the gold statue you set up.” – Daniel 3:16-18

Our God is capable of making something out of nothing. In fact, He loves to show up when we’ve got nothing left. BUT, “even if He doesn’t,” may we still be men enough to hold true.

A Ruck for the Stars

July 28, 2025 BackBlasts

AO: asylum-am
Q: Sawdust
PAX: Matlock (Bill Maddox), bluebird, Code Brown, Charmin (John Willis), Jack-Jack, Rugby
FNGs: None
COUNT: 5
WARMUP: Plant the :shovelflag: and hitch up the :dog2:

THE THANG: Ruck for 4.26

MARY: N/A

ANNOUNCEMENTS: Saw SpaceX deployment of Starlink across the sky.

COT: Rainbow encouraged us to make friends with our F3 brethren.

The Hot One

July 28, 2025 BackBlasts

AO: asylum-am
Q: Rainbow
PAX: Cat Gut (Mike Davis), Sawdust, Waffle House (Brady Greene), Cinco (Scott McGuire), Farley, Double Wide, Hands, bluebird, F3 Pluto ( Hugh Nystrom), Grandslam, Aquafina, Bunny, Pac-man, Code Brown, Charmin (John Willis)
FNGs: None
COUNT: 17 total for the Pic.
WARMUP: Little disclaimer and some ss hops on the 4ct followed by some tie fighters while circled up. Left the circle and headed to a corner of the parking lot to continue warming up. Did Tempo Merkins there, then butt kicked to the next corner. Windmills there and side shuffled to corner 3. We did some LBC’s in corner 3 and (Q fail) did super mario’s which I called high knees to the next. Did Mtn Climbers at corner 4 then off for a mosey

THE THANG: Mosey’d to the cloud for our first stop. Easy enough did 11’s with box jumps and table rows as our exercises. Double Wide and Waffle House were borderline professional in speed and form.
Had the choice of Merkins or Abs, and Farley spoke up and was dying for abs, so abs we did. Mosey’d to Circus Max for 3 Round ladder of Round 1 25 4ct flutters then a lap Round 2 did flutters and added 4ct LBC’s then a lap Round 3 Did those two plus 25 4ct Hello D’s and one final lap.
Lucky us, still had time for some Merkins so headed to the Toilet Bowl for 20 merkins together then a clock wise jaunt around the bowl. Did 20 more merkins then fell victim to the clock.
Headed back via circus max and ran into the ruckers. Passed them on our way to the pavilion and then bear crawled up the last bit of walkway to the ticket office. Time to circle up and get in a few tempo squats before we ran out of time.

MARY: a few tempo squats

ANNOUNCEMENTS: No

COT: Just a quick reminder about surrounding yourself with Godly men who will hold you accountable. Challenge to pick a partner out of the COT to have lunch with this week. Grow your relationships with each other.

Coldplay Redemption ladder tour

July 21, 2025 BackBlasts

AO: asylum-am
Q: Cosmo 2
PAX: Double Wide, Code Brown, Tropicana, Coco (Sam Duzan), Charmin (John Willis), Cat Gut (Mike Davis), Rainbow, Gibbler, Hot Tub (John Muller), P3, Cinco (Scott McGuire), Hands, Aquafina, Sawdust, Cosmo 2, Bunny, bluebird
FNGs: None
COUNT: 18
WARMUP: ssh, BBQ squats, baby arm circles, tempo merkins, Rocky balboas, Charmin (John Willis) Marios

THE THANG: ladder of 5 burpees, 10 Jump Squats, 15 big boys, 20 merkins, 25 squats, 30 flutter kicks, 35 lunges, 40 SSH,

MARY: none

ANNOUNCEMENTS:

COT: Acts 9:1-20. When God gives you mercy, do not just say thank you. Do something with the gift of Mercy!