Dart Gun – Page 2 – F3 Knoxville

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.

Rain won’t keep us away

October 27, 2025 BackBlasts

AO: juco
Q: Dart Gun
PAX: Windex, Sparkler, Lt. Dan, Mailbox, Dart Gun, Wanderer, Guardrail, Dairy Queen, Butterknife
FNGs: None
COUNT: 9
WARMUP:
Cherry pickers
Harry Rockets
SSH
Arm circles forward then backward

THE THANG:
Mosey to the covered patio entrance

30 of each then run a lap in the courtyard. Buy in for the next round is to do 10 partner merkins.

Heels to heaven
Squats
Flutter Kicks
Lunges
Mtn climbers
CDD
Plank Sevens
Crabby Toes

MARY:
In honor of the rain, row your boat and paddle the canoe.

ANNOUNCEMENTS:

COT: Discipline over Motivation
Heavyweight champ Oleksanr Usyk was interviewed and said that he doesn’t have motivation, only discipline. It made me think of you guys.

Showing up for F3…If we treat those things as something we’re going to do and not something that is optional, then we show up.

Treat your intentions as facts and not choices. Be intentional with your time and actions.

Family Road Trip Anyone…?

October 10, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Dart Gun, Bowser, Erector, Love Shaq, Mailbox, Starlink, Windex, Ike, Chuck Munsey
FNGs: None
COUNT: 9
WARMUP:
TRC, Windmills, Moroccan Night Club, Cherry Pickers, Tempo Squats

THE THANG:
Buckle up. Roll Out.
11 light poles to a segment. Number of reps goes with poles (1 – 11) for a total of 66.

First segment – Squats
– 2 lights out, so 1 & 2 burpees before squats

Second segment – Merkins
FLAT TIRE – Bear crawl one light
ROUGH TERRAIN – Duck walk one light

Third section – Iron Mike’s
CHECK ENGINE – Broad jump burpee one light

Fourth section – Flutter Kicks (4ct, in cadence)
GET GAS – longer mosey

Fifth segment – Shoulder Taps (4ct, in cadence)
At 8th light, I couldn’t take it anymore, and we turned this car around. Back to the flag.

MARY:
Ø

ANNOUNCEMENTS:
10 Year Convergence 11/8/25. Sign up and be there.

COT:
Title: When the Heart Feels Heavy
Scripture: “Come to me, all you who are weary and burdened, and I will give you rest.” — Matthew 11:28

Devotional:
Heaviness is a weight we all feel at times—whether from life’s pressures, relationships, or the mistakes we carry. It can feel relentless, like walking with a stone in your chest. Yet Jesus invites us to bring that weight to Him.

He doesn’t promise that everything will instantly be lifted, but He does promise rest. That rest is a shift from trying to carry it alone to leaning on His strength. Sometimes it’s a quiet moment of prayer. Sometimes it’s a step forward even when your feet feel like lead. Sometimes it’s simply trusting that He sees and cares, even when we can’t see a way through.
Reflection:
– What heaviness am I carrying today?
– How can I give it to Jesus instead of carrying it alone?

Labor Day Leftovers…

September 1, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Dart Gun, Mailbox, Guardrail, Wanderer, Windex, Man Bun, Narcan (Tom D), Lawn Dart
FNGs: None
COUNT: 8
WARMUP:
SSH, Tempo Squats, Tennessee Rocking Chair, Windmills, Cherry Picker

THE THANG:
Mosey around – 35 Step Ups, 35 Dips, 35 Incline Merkins.
Mosey on (bear crawl crosswalk) – 35 Curls, 35 OHP, 35 Rows.
Mosey to Sophomore Hill (4 Corners) – 9 Heels To Heaven, 1 Burpee, 20 Merkins, 25 Squats.
Core while holding for the six.
Mosey 2nd to last time – Trivia with Burpees for right and wrong answers. ULTIMATE FRISBEE.
Mosey one last time – to the flag.

MARY:
Ring Of Fire x2 (merkins)

ANNOUNCEMENTS:
10 Year Convergence

COT:
“Work as Worship”
“Whatever you do, work at it with all your heart, as working for the Lord, not for human masters.” – Colossians 3:23

On Labor Day, we pause to honor the dignity of work and the people who labor with skill, strength, and dedication. Whether it’s in an office, a classroom, a kitchen, a construction site, or at home—our work matters to God.

In Colossians, Paul reminds us that our work isn’t just for a paycheck or recognition. When done with the right heart, work becomes an act of worship. God values diligence, integrity, and faithfulness—not just in ministry, but in everyday labor.

Even the most ordinary tasks, when done with love and excellence, reflect God’s character. Work is not a curse but a calling, a chance to bring order, beauty, and service to the world around us.

Slide With Me

August 22, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Love Shaq, Starlink, Windex, Booster, Bowser, Butterknife, Dairy Queen, Dart Gun, Data, Erector, Guardrail, Lt. Dan, Mailbox, Man Bun, TrailMix, Wanderer, Ike
FNGs: None
COUNT: 17
WARMUP:
Tennessee Rocking Chair, LBAC – F/B, Windmills, SSH, Cherry Pickers

THE THANG:
Mosey to the corner of the step up building. Bear crawl across one intersection on the way. Proceed to riding the slide. One at the building and one across the road at the parking lot.

Slide 1:
10, 20, 30, 20, 10
Merkins, Squats, Dips, Iron Mike’s, Burpees

Slide 2:
25, 50, 75, 100
Flutter Kicks, LBC, Freddy Mercury’s, Hello Dolly’s

Start with one exercise at the smallest number, then slide to second exercise at the smallest number, and first exercise to the second number…and on and on it goes.

MARY:
Imperial Walker’s

ANNOUNCEMENTS:
10 Year Convergence

COT:
Building Our Life on Jesus
Matthew 7:24
“Therefore everyone who hears these words of mine and puts them into practice is like a wise man who built his house on the rock.”

Life will bring storms—challenges, losses, and uncertainties. Jesus never promised a storm-free life, but He did offer a storm-proof foundation. When we build our lives on His words, His truth, and His love, we stand firm no matter what comes our way.
To build on Jesus means making Him the center of everything—our decisions, our relationships, our dreams. It means trusting Him even when it’s hard and obeying Him even when it’s costly. He is the only foundation that lasts.