Dart Gun – Page 4 – F3 Knoxville

Circuit Blessing at JUCO

May 23, 2025 BackBlasts

AO: juco
Q: Erector
PAX: Dart Gun, Ike, Jim Norris, Lt. Dan, Butterknife, Love Shaq, Wanderer, Starlink, Windex, Mailbox, Fetch, Erector, Training Wheels
FNGs: 1 Training Wheels
COUNT: 13
WARMUP:
15 SSH, 15 Mountain climbers, 10 Moroccan night club, 10 tempo merkins, 10 tempo squats, 5 cherry pickers
THE THANG:
Mosey to coupon pile. The workout utilized the following workout stations: the coupon pile for legs, up the steps for pull-ups/bar hang variations, and the bottom of Sophomore hill for merkins. Alternate between these exercises at each station and run between. AMRAP.
-10 heavy lunges and calf raises
-5 pull-ups and toes to bar (modify as needed)
-10 merkins and dive bombers
The low rep routes is meant to encourage moving quickly through the circuit, while maintaining good form, of course.
Mosey back to the flag.
MARY:
No time
ANNOUNCEMENTS:

COT:I don’t know about you, but I tend to not think enough about how blessed I am. There is so much to be thankful for: our families, our friends, our jobs, or F3 brothers! There are many in this world that do not share the same blessings in life. We need to be thankful!
1 Thessalonians 5:16-18 NASB1995
“[16] Rejoice always; [17] pray without ceasing; [18] in everything give thanks; for this is God’s will for you in Christ Jesus.”
We need to be thankful in all things.
Ephesians 1:3-5 NASB1995
“[3] Blessed be the God and Father of our Lord Jesus Christ, who has blessed us with every spiritual blessing in the heavenly places in Christ, [4] just as He chose us in Him before the foundation of the world, that we would be holy and blameless before Him. In love [5] He predestined us to adoption as sons through Jesus Christ to Himself, according to the kind intention of His will,”
God has blessed us with access to immeasurable spiritual blessings through His Son.
James 1:17 NASB1995
“[17] Every good thing given and every perfect gift is from above, coming down from the Father of lights, with whom there is no variation or shifting shadow.”
Let’s remember to give thanks to God for what we have!

Silly Games

May 21, 2025 BackBlasts

AO: juco
Q: Guardrail , Median
PAX: Fetch, Mailbox, Windex, Starlink, Lt. Dan, Dart Gun, Wanderer
FNGs: None
COUNT: 9
WARMUP: Usual Suspects: SSH, Baby Arm circles, Moroccan Night club, Cherry pickers, Bear crawl, Overhead clap

THE THANG: Fun run through the courtyard and more to CMU pile, then a repeat of a few weeks back.
split into two teams. Each team had to get 3,000 points
– Curls, Rows= 1pt
– Ohp, tricep curl=2pts
– Thruster,Leg lifts=3pts
– Run top stairs, Ausie Merkins=5pts
– Pull up, Burpees=10pts

Core work at each crosswalk on the way back. The 6 lead the count of a new exercise median called.
MARY: Ring of fire

ANNOUNCEMENTS:
Knox one soccer game coming up June 13 (or there abouts) see main for details.
COT:
“It is more blessed to give than receive. “
Acts 20: 35b

Applying that familiar verse to F3, give by showing up to encourage, lead, demonstrate effort, be vulnerable, reaching out to brothers not here, praying for one another (and not just in COT)

A Guest Q – Sort of

May 12, 2025 BackBlasts

AO: juco
Q: 5K , Sunrise (David Burrell)
PAX: Median, Butterknife, Dart Gun, Starlink, Lt. Dan, Windex, Guardrail, Mailbox, Data, Erector, Wanderer, Archie
FNGs: None
COUNT: 14
Warm-Up (IC)
SSH
Windmill
Harry Rockets
Tempo Squats

Tha Thing mosey to the pond
– Circuit Training at the Pond
— Station 1 = 50 Flutter Kicks
— Station 2 =10 Catalina Wine Mixer; then Lunges half way to next station
— Station 3 = 30 Squats
— Station 4 = 25 Merkins
2 laps

Mosey to the Coupon Pile

20 Big Boys
30 Freddy Mercuries
15 American Hammers
15 Curls

Mosey to the AO; various Mary (Imperial Walkers, Rowboat, Pickle Pounders, Superman, etc)

Count off / Name o Rama
Circle of Trust Heb 11:6
The Third F – vital part of F3, and not every AO gets this…but JUCO does, so keep Christ the center of the workout and you have no idea the impact that you’ll have on the community, the church, your family, and the Kingdom

Keep moving

May 10, 2025 BackBlasts

AO: juco
Q: Dart Gun
PAX: Love Shaq, Ike, Chuck Munsey, Frenchie, Dart Gun, Fetch, Pelican, Lt. Dan, Starlink, Who’s Todd
FNGs: 1 Who’s Todd
COUNT: 10
WARMUP:
10-Moroccan Night Club IC
10- Grady Corn IC
10-Harry Rocket IC
8-Demotivators IC

Mosey with a weave to sophomore hill
THE THANG:
Sophomore hill – 2 rounds
Four corners
5 burpees then Bernie up
10 each side offset merkins then side shuffle
15 squat jacks then mosey
20 diamond merkins then side shuffle

Mosey to the PUB
Get in 5-10

Stadium hill
15-Thrusters
Bear crawl up
10-Tempo Merkins
Heavy toe merkins as we wait for the six
Repeat

Coupon curls – on the up

Mosey to the low courtyard wall
20-hop overs with hands on the wall
20- step ups
20-four mountain climbers
20-hop overs with hands on the wall

Back to the flag
MARY:
15-pickle pounders IC
15-American HammersIC
15-Drunken Dolly’s IC
15-Flutter KicksIC
ANNOUNCEMENTS:
Hardship Hill
COT:
Thinking back to the beginning of the year, we had a lot of thoughts on intentionality and focus. How’s that working out for everybody?

Do you find yourself drifting or spending too much time getting caught up in things on your phone? Are you spending dedicated moments with your kids or your spouse or your family?

I constantly think about these things in an effort to show up. As we talked about through the work out, showing up can be the first big hurdle to get through. Your kids or the other person will see that first before any other action that you do.

Verse of the day in the Bible app talks about servant leadership and giving back to others.

[juco-rush] Don’t let injuries keep you down

May 7, 2025 BackBlasts

AO: juco-rush
Q: Dart Gun
PAX: Erector, Butterknife, Dart Gun, Jonathan Woodall (GUMP), Natty
FNGs: None
COUNT: 5
WARMUP: mosey to the greenway by salsaritas

THE THANG:
tel:123212321 Fartlek style up the greenway, through the neighborhood, past the school and back.
MARY:
Join the stretch out and join the JUCO team
ANNOUNCEMENTS:
Pass the flag at Shamrock on Friday.
COT:see JUCO channel