Dart Gun – Page 3 – F3 Knoxville

January/July You vs You Workout

July 25, 2025 BackBlasts

AO: juco
Q: Butterknife
PAX: Bowser, Man Bun, Butterknife, Pool Boy (Jacob Thress), Wheelchair (Jonathan Perelman), Ike, Skinny Pop, Windex, Lt. Dan, Stye (Hal Phillips), Dart Gun, Starlink, Love Shaq, Fetch, Mailbox, Booster, Wanderer, TrailMix
FNGs: None
COUNT: 18
WARMUP:
SSH
Bear Crawls
Tempo Merkins & Squats
Hairy Rockets
Downward & Upward Facing Dog

THE THANG:
Metric Workout #1
(Every man will need 1 CMU)

(1) Set a timer for 30 minutes.
(2) Complete as many cumulative reps as you can in that time. The following list of exercises are performed in sets of 25 reps. After completing a set of 25 reps, put down your CMU, run 25 yards, do 2 burpees, return to your CMU, and continue. Here are the exercises:
150 curls
125 heavy squats
100 OHP
75 CMU swings
50 Thrusters
25 Blockees
(3) When you finish the Blockees, start back at the top with curls.It will look like this:
25 curls → 25 yard run → 2 burpees → 25 yard run → 25 curls…repeat until 150 curls are finished, then switch to squats…etc.
(4) Once through the entire circuit is 525 reps (burpees do not count toward total).

MARY:

ANNOUNCEMENTS:

COT:
In our Bible devotional (Hit up Guardrail and jump in now, if you’re not in there already!!) they asked:
“What do you think about the first five verses in this chapter? Can you see this in the world around you today?”

What are your thoughts?

Here are mine:
I can. I have even lived it myself. I’ve been the man Paul is describing in these verses, and wish that I had this knowledge/advice as a young man or at least acknowledged it. He was speaking life to Timothy.

Paul is helping a young disciple avoid these issues he was aware of and knew firsthand. Let us help and learn from each other.

“The teacher has failed more times than the student has ever tried.”

Paul was murdering Christian’s and wanted to kill Jesus. Jesus came to him on the road to Damascus. It changed his life and he later became one of the 12 disciples.

Learn from my mistakes. Learn from the other men around you. Most importantly learn from your own mistakes. We are vulnerable because this is a safe place. You can’t be Super Natural being living of this world. Only God can help us achieve that. Let’s be Super Natural boys!

2025 Wiffle Ball World Series

July 4, 2025 BackBlasts

AO: juco
Q: Windex
PAX: Squeegee, Starlink, Love Shaq, Windex, Bowser, Dart Gun, Data, Erector, Fetch, Lt. Dan, Mailbox, Romeo, Picker (Bryson), TrailMix, Wanderer, Ike, Kenjo, Power Supply, Coach Wiff
FNGs: 1 Coach Wiff
COUNT: 19
WARMUP:
SSH, Tempo Squats, LBAC – F/B, Windmills, Tennessee Rocking Chair, Cherry Pickers

THE THANG:
Mosey to the quad – 20 step ups and 20 dips. Mosey to JUCO Stadium and get it on. ⚾️

Wiffle Ball World Series Rules:
3 pitches, all hits played. No fouls.
Batter line up and do exercises while waiting to bat, moving down the line – SSH, Merkins, Imperial Walkers, Butt Kickers, Iron Mike’s, Freddy Mercury, LBC, Squat.
1 Burpee at home plate to bat.
Squats for the field team when hitting team gets on base – 1 for 1st, 2 for 2nd, 3 for 3rd, add up for all runners.
Strike out – batter does 3 merkins.
Fly all caught – hitting team does 1 burpee.
Every score – burpee for the field team.
Mosey back to the flag.

MARY:
Imperial Walkers

ANNOUNCEMENTS:
Dad Camp, Flag handoff at Dogpound on Tuesday.

COT:
Devotional: True Freedom
Scriptures:
2 Corinthians 3:17
“Now the Lord is the spirit, and where the spirit of the Lord is, there is freedom.”
John 8:36
“So if the Son sets you free, you will be free indeed.”
Galatians 5:1
“It is for freedom that Christ has set us free. Stand firm, then, and do not let yourselves be burdened again by a yoke of slavery.”

Reflection:
As we celebrate the freedoms we enjoy in America—freedom of speech, worship, and opportunity—we are reminded of an even greater freedom: the freedom we have in Christ.
National freedom is a gift, hard-won and worth protecting. But spiritual freedom is eternal. While earthly freedom allows us to live without oppression, freedom in Christ releases us from the deepest bondage—sin, shame, and fear. It is not dependent on governments or laws, but on the unchanging grace of God.
Christ’s freedom gives us peace in the midst of chaos, hope in suffering, and purpose beyond this life. As grateful as we are for our national freedom, we are even more thankful for the cross, where true freedom was purchased once and for all.

Takeaway:
Let us celebrate our freedom as a citizen, which is temporary, but let us never forget our freedom in Christ as a child of God, which is eternal.

Battle Royal Team Erector vs Team Slappy

July 3, 2025 BackBlasts

AO: the-project
Q: Flying Dutchman
PAX: Erector, Lt. Dan, Tom Tom, Mathlete, Haggis, Nosedive, Flying Dutchman, Ocho, Baby Face, slappy, Crawlspace, Munge, Chicken Bone, Snaggletooth (Elijah Tafao), @Dart Gun, None
FNGs: 1 None
COUNT: 15
WARMUP:
SSH, Moroccan Nightclub, LBAC, Willie Mays Hayes, Temp Squats, Cherry Pickers
THE THANG:
Team Erector vs Team Slappy compete for most points. Start from the flag and take off to complete three steps. Step 1- one person needs to visit the Bell, the wall, the playground and the pull-up bar. The must complete and excercise and pick up an envelope with a 1 or a 2 on it depending who arrived first. While the is happening the rest of the team is running to the starting point to complete step 2. Flip cards and complete excercise until 35 are complete for the team. Round 3, continue to flip cards but add running up the stairs, do 1 burpee and the back down. Continue doing that until time is called. Excercises include: Derkins, Diamond Derkins, Wide Arm Derkins, Man Makers , Murder Bunnies, Blockees, Curls, Presses, Tricepts. Chest Press, Thusters, Colt 45, Lt Dans, Heavy Squats, Heavy Lunges, Bear Crawl, Mountain Climbers, Dips, SSH, Karate Jacks, Heavy Dolly’s, Heavy Box Cutters, Heavy Fullers, Heavy Big Boys, John Cusack, Kevin MacCallister, Bent Rows, Upright Rows, America Hammers, CMU Swings, Wall-ups.
MARY:
None
ANNOUNCEMENTS:

COT:
Read quote from the Independence Day movie and compared it to Independence Day quotes from our founding fathers George Washington, John Adam’s, Thomas Jefferson and Benjamin Franklin. The movie quote does get you hyped up to fight for our freedom, and the founding fathers did the same but each added something about God and Christ and our duty there. Speaking about God alongside everything was expected as they understood that without God they would not have anything. It is right, honorable and respectful to be proud of our country, flag and our Independence Day; however, we should never want independence from God. We in Christ are happy servants to a loving God and Savior.

June/December You vs You Challenge

June 20, 2025 BackBlasts

AO: juco
Q: Butterknife
PAX: Lt. Dan, Breadstixx, Fetch, Dart Gun, Guardrail, Ike, Windex, Wanderer, Squeegee, Starlink, TrailMix, Bowser, Romeo, Butterknife, Love Shaq
FNGs: None
COUNT: 15
WARMUP:
SSH
LITTLE BABY ARM CIRCLES
CHERRY PICKERS
2 Burpees
BEAR CRAWL/CRAWL BEARS
Windmills

THE THANG:
Run, walk, or ruck a 5K

MARY:
25 2 ct Flutter Kicks

ANNOUNCEMENTS:
F3 Convergence 7/12 in Oak Ridge

COT:
We can live a life of honor on the outside, if we live with joy on the inside.

Joy is our job. We speak life!

I went to Dollywood yesterday with my family. We had some passes we traded for concert tickets last year. When we got to the gate, they wouldn’t scan… We were advised to go to the ticket booth to figure it out. They told us the tickets had already been used. Now what?!
I was confused and angry. My family was upset. I chose joy. I went to the ticket booth and purchased 4 tickets and paid a lot more than I was expecting.

We had a blast ???? I rode roller coasters with my wife and kids. My youngest is 8, so this was a new experience. I don’t know if it was because we were there during the week, or the weather was predicted to be dicey, but the lines were short. We stayed all day and watched the fireworks and drone show last night. It was amazing ????

When we choose joy as our job, we show up, we don’t shut down.

When joy is our job, we do not cover, we confront!

“ Love each other with genuine affection, and take delight in honoring each other.”
-Romans 12:10

Circuit with toys

May 30, 2025 BackBlasts

AO: juco
Q: Dart Gun
PAX: Wanderer, Butterknife, Starlink, Guardrail, Windex, Data, Love Shaq, Dart Gun, Mailbox, Erector, Fetch, Pelican, Ike
FNGs: None
COUNT: 13
WARMUP:

THE THANG:
Mosey to the CMU pile

Up top:
Weighted ball squat thrusters
Pull ups
15 lb plank twist
Steep Derkins
Dumbbell cleans 25/30
Rows
Wall crunches

Mosey up and downs stairs

Other half doing curls, OHP, plank moving the CMU, standing heavy hammers, rows
MARY:
No time
ANNOUNCEMENTS:

COT:
Doing a lot of traveling to visit my team at other sites, it validated to me that there is a lot more behind the scenes than our perceptions may have. We often jump to conclusions and need to remember to ask people questions and consider what you can do to help them. This plays out in our daily lives as we interact with coworkers, family, friends…but for me it’s my son. It’s hard not to judge the actions of a teenager but talking with him has brought out soo much that I would have improperly assumed otherwise. Be intentional to connect with people and not derive your own perception of other people actions and intentions.

“Each one must give as he has decided in his heart, not reluctantly or under compulsion, for God loves a cheerful giver.”
‭‭2 Corinthians‬ ‭9‬:‭7‬ ‭ESV‬‬