Dart Gun – F3 Knoxville

Slide. Burpee. Repeat. Reverse.

February 16, 2026 BackBlasts

AO: juco
Q: Windex
PAX: Guardrail, Windex, Starlink, Love Shaq, Fetch, Wanderer, Bowser, Dart Gun, Butterknife, Lt. Dan
FNGs: None
COUNT: 10
WARMUP:
Tennessee Rocking Chair, Tempo Squats, SSH, Windmills, Cherry Pickers

THE THANG:
Mosey to the CMU pile. Throw the frisbee. Slide, 5 burpees, slide, 5 burpees…repeat a total of 9x. 2 burpees all together to make 47. Reverse slide – no burpees.
Mosey towards the flag. Bear crawl through the overhang.

MARY:
Not toyesterday.

ANNOUNCEMENTS:
EFHR

COT:
Worship Beyond the Music

John 4:24
“God is spirit, and those who worship Him must worship in spirit and truth.”

Worship music is powerful. A melody can move our emotions, lyrics can center our hearts, and a chorus can unite a room full of people. But worship was never meant to stop when the music ends.

In Scripture, worship isn’t defined by instruments, volumes. Uh, or style — it’s defined by posture. Worship happens when our hearts align with God’s truth. The songs we sing on Sunday are meant to train our hearts for how we live on Monday.

Worship music reminds us who God is:
– When we sing about His faithfulness, we remember to trust Him.
– When we sing about His grace, we learn to extend grace.
– When we sing about surrender, we practice letting go of control.

The goal of worship music isn’t performance — it’s transformation. The song is simply the doorway; a life surrendered to God is the real worship.
So today, let your worship continue:
– in your work,
– in your conversations,
– in your perseverance,
– in how you love others.

Because the truest worship isn’t just sung — it’s lived.

Ultimate 🥏

February 6, 2026 BackBlasts

AO: juco
Q: Love Shaq
PAX: Windex, Chuck Munsey, Lt. Dan, Wanderer, Starlink, Bowser, Mailbox, Butterknife, Data, Waffles, Guardrail, Fetch, Erector, Dart Gun, Daddy Mack, Toretto
FNGs: None
COUNT: 17
WARMUP: Various warmup exercises while throwing the frisbee.

Ultimate Frisbee in the lot. Turnovers/drops meant everyone had to burpee/HTH.
Point scorers called the exercise and non point scorers did 10 reps of that exercise.

Team “No Hats” won: 4-2

COT:

Lieutenant Dan once asked a group of us a simple question: “What gets you out of bed in the morning?”

The Truth:
When my alarm goes off at 5:00 AM and that bed feels like the best place on earth, I don’t argue with my feelings in that moment. Instead, I fast-forward. I project my mind to 12:00 PM and ask one question: “If I stay under these covers, will I regret it at lunchtime?” The answer is always yes.

The Lesson:
Discipline isn’t just about willpower; it’s about being kind to your “Future Self.” Proverbs 14:23 says, “All hard work brings a profit, but mere talk leads only to poverty.” Staying in bed feels like a gift to yourself in the present, but it’s actually a debt you’re forcing your midday self to pay in regret. By being here right now, you’ve already settled that debt. You’ve traded a temporary comfort for a permanent confidence.

The Challenge:
Today, when things get stressful at work or at home, remember the “Midday Audit.” Don’t make decisions based on how you feel in the heat of the moment—make them based on who you want to be when you look back on them tonight.

Rolling the Dice

January 23, 2026 BackBlasts

AO: juco
Q: Ike
PAX: Guardrail, Butterknife, Dart Gun, Mailbox, Love Shaq, Lt. Dan, Erector, Windex, Jim Norris, Daddy Mack, Starlink, Bowser, Wanderer, Data, Isiah Perry (Shark Bait)
FNGs: 1 Isiah Perry (Shark Bait)
COUNT: 17
WARMUP: Motivator, Cherry Picker, Flutter Kicks

THE THANG: Run to various sections of the campus.. For workouts, roll three six-sided dice for number of counts of the exercise, two for the exercise. Roller gets to choose. One die B= Burpees, M = Merkins, BB = Big Boys, Sq = Squats, SSH = Side Straddle Hop, MC = Mountain Climer. The other die has FK = Flutter Kicks, BC = Box Cutters, HD = Hello Dolly, B = Burpees, TTH = Toes to Heaven, V = A stretch led by Voodoo. We also did coupon exercises, with the dice for the number of reps of the exercise selected by a member (rotated to each)

MARY:

ANNOUNCEMENTS: 1/31 convergence at asylum.
3/27 Escape from Hall Ridge

COT:

R.I.S.E. Above

January 19, 2026 BackBlasts

AO: juco
Q: Butterknife
PAX: Dart Gun, Mailbox, Man Bun, TrailMix, Butterknife, Fetch, Starlink, Windex, Bowser, Wanderer
FNGs: None
COUNT: 10
WARMUP:
SSH
Windmills
Bear Crawl/ Crawl Bear
Tempo Squats
Little baby arm circles
Upward & Downward facing dog :dog:
Tempo Merkins

THE THANG:
12 Station Circuit/45 seconds each station with stairs, run, and both in between the stations.
Fighter Merkins
Sledgehammer on Tractor :tractor: tire
Curls w/ CMU
Tris w/ CMU
Agility Ladder drills
Flutter kicks
Kettlebell Swings 35lb
Mountain Climbers
SSH
BBS on BOSU
Man makers w/ 20 lb dumbbells
Walking Lunges

MARY:
EACH PAX did 10 squats on BOSU

ANNOUNCEMENTS:
Starfish Convergence 1/31 at Asylum
7a Beatdown
6a Pre run/ruck

COT:
My 2026 word is RISE. I chose it for both personal and professional reasons.

Focused on growth, discipline, perseverance, and purpose.

“Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think.” -Romans 12:2

Leadership / Personal Growth acronym:
• Responsibility
• Intentionality
• Self-discipline
• Excellence

If you haven’t done so already, I encourage to you to come up with a word or theme for the new year. It’s still early in the game!

[juco-rush] Speed work at Rush

December 31, 2025 BackBlasts

AO: juco-rush
Q: Erector
PAX: Data, Dart Gun, Anchorman, Wagon Wheel (John-Mark Chesney), Natty, Erector
FNGs: None
COUNT: 6
WARMUP:
Run to HVAC track
THE THANG:
200, 200, 400 repeats times 5, each with a 200 recovery. Shorter repeats bring faster paces!
MARY:
Cooldown run back to JUCO.
ANNOUNCEMENTS:
See JUCO BB
COT:
See JUCO BB