Colonel – F3 Knoxville

[cvproject] IPC Wk4 2025

October 2, 2025 BackBlasts

AO: cv-the-project
Q: Mathlete
PAX: TombRaider, Tom Tom, Erector, Flying Dutchman, Joe (Gernot) Rother – B E A K E R, Mathlete, Boy George, Colonel
FNGs: None
COUNT: 8
WARMUP:
SSH, tempo squats, Willie may Hayes, Grady corn, tempo merkins, cherry pickers
THE THANG:
50 burpees
5-yard murder bunny, mosey 95 yards and back 95 yards to your block, reverse murder bunny for 5 yards back to start
100 merkins
10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
150 lunges (easy way)
15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
200 air squats
20-yard murder bunny, mosey 80 yards and back to your block, reverse murder bunny for 20 yards
150 lunges (easy way)
15-yard murder bunny, mosey 85 yards and back to your block, reverse murder bunny for 15 yards back to start
100 merkins
10-yard murder bunny, mosey 90 yards and back to your block, reverse murder bunny for 10 yards back to start
50 burpees
MARY:
No time
ANNOUNCEMENTS:
Trick or treat October 24th
Mileage challenge
OTBs
COT:
This week’s Q point is courage (Q3.12). It’s easy to associate courage with facing physical challenges, but today I want to challenge us to consider the courage it takes to admit when we don’t know something or be seen as less-than by others. Even the prospect of being embarrassed or ridiculed often holds me hostage and prevents me from doing something I should. This can partly be captured in the idea of the beginners mind. Paul talks about it in 1 Corinthians 4:9-13. At its root, this is connected to pride, as well as an undue regard for the opinions of men.
When we overcome it, we not only find freedom to act in accordance with the truth, but we also produce opportunities for deeper relationships, because trust is bred when we stop faking our strength and instead present the authentic.

[cv-brickyard] You only turn 40 once

August 14, 2025 BackBlasts

AO: cv-brickyard
Q: flyball
PAX: Bail Bonds, Colonel, Spellcheck, Mooch, Appleseed, Gmail, Jim Norris, Recoil (Blake Conley), Biohazard (Jay Shepherd), Floppy Disc, Simmons, Pop Wizz, Taco Surfer
FNGs: 1 Taco Surfer
COUNT: 14
WARMUP:
SSH
Ti Fighters
TN Rocking Chairs
Seal Claps
Shoulder taps

THE THANG:
Bring CMU with you to the skatepark for 10 x Manmakers and 10 x Bear Crawl/Crawl Bears on half-pipe.

Grab CMU and perform the following exercises with a NASCAR down, rifle carry back, and 2 Manmakers before moving to the next exercise.

1. Derkins – 40
2. CMU Overhead Press – 40
3. WW3 Sit-ups – 40
4. Sumo Squats – 40
5. Curls for the Girls – 40
6. Rocky Balboas – 40 2-ct
7. Lunges – 40 total
8. CMU Swings – 40
9. Staggered Merkins – 40
10. Rows – 40

We ended up abandoning the 2 Manmakers between so that we could knock them all out together in cadence before Bail Bonds turned into a pumpkin.

MARY: no time

ANNOUNCEMENTS:
– Dad camp this weekend
– GTE coming up (see newsletter)
– Fall F3 Knoxville Convergence (see newsletter)

COT:
40 is a significant number. To some, it represents the mid-point of our lives here on Earth where people begin having a so called “mid-life crisis”. I found some random “40 facts”: 40 is the maximum number of players an MLB team is allowed to carry including active, injured, or minor league players. 40 is also the number of times it took to perfect the formula for the magic in a can we know and love as WD-40. Not to mention, most of us have a standard work week of 40-hours. There are several others… But there are two 40 references that I wanted to focus on. Each represent a period of transformation. The first is the typical gestation time for a human being to form in the womb, which is 40-weeks. The other is the number of days Jesus fasted in the wilderness before He began his earthly ministry.

I’m not sure if any of you have fasted before but for someone like me it’s a wild ride. The amount of transformation that happens when you fast even for a day can be profound. For me it showed me how hateful I can be when I’m hungry and don’t eat…

In all seriousness, the number 40 symbolizes growth as babies are formed in the womb and as Jesus went into the desert to be tempted before starting his ministry. Hopefully the past 40 years have shaped me in a good way for what God has in store for the rest of my days here. Although I’m still growing daily, this first 40 has been pretty important. Here’s to many more!

“for bodily training is just slightly beneficial, but godliness is beneficial for all things, since it holds promise for the present life and also for the life to come.”
‭‭1 Timothy‬ ‭4‬:‭8‬ ‭NASB2020‬‬

Arc of the Covenant

April 3, 2025 BackBlasts

AO: brickyard
Q: Natty
PAX: Switchgrass (Stacy Clark), Herbie, Colonel, Gmail, Bail Bonds, Spellcheck, Gordie, Jim Norris, Biohazard (Jay Shepherd), Natty
FNGs: None
COUNT: 10
WARMUP:Willy mays hays, Thai fighters, michael Phelps, tempo sumo squats, tempo mkns, imperial squat walkers, cherry pickers, toy soldiers

THE THANG:2.5 rounds: around football field, side shuffle to right 100 yds, Bernie end zone, side shuffle left 100 yds, bear crawl e zone, do 25 Big Boys, run lap around track, hit the stairs and do 10 monkey jumpers at the top of each stair set, mosey to 100 yd dash start and do 25 mkns, do 100 yd dash and repeato. Final end zone changes each time: 2nd is lunges, 3rd is broad jumps. Return to AO

MARY: plank jack mkns, flutters

ANNOUNCEMENTS:

COT:Behold, I’m standing at the door knocking, if your heart is open to hear my voice, and you open the door within, I will come into you and feast with you, and you will feast with me. Revelation 3:20

Rucker turns to runner

March 20, 2025 BackBlasts

AO: asylum-pm
Q: Lizzy
PAX: Pele (Jon Lindberg), Pusher, Colonel, Mr Jinxy, Abacus, Doubtfire (Nick Bond), Rooney (Carl Whipple), Lilydipper, Tenderfoot, Glamper
FNGs: None
COUNT: 11
WARMUP:
No ssh

THE THANG:
Did lots of dumb things with hill sprints

MARY:

ANNOUNCEMENTS:

COT:

The Gorilla meets Top Gun

April 20, 2021 Crotch Rocket

THE SCENE: Rainy! high 40s
F3 WELCOME & DISCLAIMER

done as suggested

WARM-O-RAMA:

• Side straddle hops (IC) 4ct

• Imperial squakers (IC) 4ct

• Tennessee rocking chair

• Cherry pickers

• Stretch on your own 30 seconds

THA-THANG:

Because of rain we modified.

Mosey to senior center: Modified gorilla complex, With a cinder block perform the following OYO without stop: 8 Curls For Girls, 8 Overhead Presses, 8 Tricep Extensions, 8 rows then drop coupon for 8 Merkins. Follow this up by a quick mosey to pool center wall. Rinse and Repeat 8 Times.

Mosey with block to dip bar, get some reps in. head to covered stage for modified top gun:

Perform 10 reps each of 5 standing coupon exercises squats, lunges, deadlifts, kettle ball for 10 minutes. The 5 coupon exercises are repeated for the entire 10 minutes. The Danger Zone happens every minute on the minute when PAX drops coupon and perform 3 Burpees, then pick up where they left off on the coupon exercises.

Returned coupons to recruiting center and mosey back AO.

MARY:
no time
COUNT-OFF & NAME-O-RAMA

CIRCLE OF TRUST/BOM:

MOLESKIN:

ANNOUNCEMENTS: