Data – F3 Knoxville

Passing the Flag

March 9, 2026 BackBlasts

AO: juco
Q: Mailbox
PAX: Data, Waffles, Starlink, Trash Panda (JUCO), Bowser, Butterknife, Ike, KickFlip, Love Shaq, Lt. Dan, Stitch, Mailbox, Daddy Mack, Fetch, Windex, Erector, Wanderer, Booster, Waxjob, Mermaid, Guardrail, slappy, Stripped, Raptor
FNGs: None
COUNT: 24
WARMUP: SSH, Failure to Launch, Tempo Merkins, Mountain Climbers, Moroccan Night Clubs, Grady Corns

THE THANG:

Mosey to big lot for Route 66 – stopping at each light pole for Merkins. Set Guiness World Record for most monkey humpers performed in unison on a concrete median. Headed to motherland for trip up Jucomanjaro. Stopped for some core work at Hard Knox. Short sprints up JUCO, not trespassing, stoping to catch break and put in a little more work. Mosey back down to guardrail for dips, derkins and split squats. Finish at the flag with ring of fire.

MARY: ring of Fire

ANNOUNCEMENTS: Get signed up for escape from Haw Ridge and fill the Q calendar.

COT: Thank you for allowing me to serve this AO. It is a special group of men. Windex will do good things!!!

Paul’s prayer to the Colossians seemed fitting for this group as well.

‭‭Colossians‬ ‭1‬:‭10‬-‭12‬ ‭NIV‬‬
“so that you may live a life worthy of the Lord and please him in every way: bearing fruit in every good work, growing in the knowledge of God, being strengthened with all power according to his glorious might so that you may have great endurance and patience, and giving joyful thanks to the Father, who has qualified you to share in the inheritance of his holy people in the kingdom of light.”

[juco-rush] Resist the temptation

March 4, 2026 BackBlasts

AO: juco-rush
Q: Trash Panda (JUCO)
PAX: Natty, Data, Tooth Fairy, Butterknife, Guardrail, Lt. Dan, Trash Panda (JUCO), Erector
FNGs: None
COUNT: 8
WARMUP: mosey around campus

THE THANG:
Hill sprints around campus

ANNOUNCEMENTS: flag handoff at juco Friday.

COT:
Talked about stopping problems before they escalate and related it to the airplane crash of Greg Biffle

“Let no one say when he is tempted, “I am being tempted by God,” for God cannot be tempted with evil, and he himself tempts no one. But each person is tempted when he is lured and enticed by his own desire.”
‭‭James‬ ‭1‬:‭13‬-‭14‬ ‭ESV‬‬

Dice of Discipline 🎲

February 20, 2026 BackBlasts

AO: juco
Q: Butterknife
PAX: Guardrail, Data, Trash Panda (JUCO), Mailbox, Man Bun, Wanderer, Windex, Ike, Chuck Munsey, Butterknife
FNGs: None
COUNT: 10
WARMUP:
SSH
Cherry :cherries: Pickers
Tempo Merkins
BBS
Tempo Squats
High Knees
High Heels

THE THANG:
Die#1 Core (20 in cadence)
1. Plank 30 secs
2. Merican Hammers
3. Heels to Heaven
4. Mountain Climbers :woman_climbing:
5. Flutter Kicks
6. Superman/Swim 30 secs

Die#2 The Grind
1. Merkins 20
2. Squats 15
3. Lunges 20 (10 ea leg)
4. Burpees 8
5. Crab :crab: Walk 5 spaces
6. Bear Crawl 5 spaces

Roll the dice, do the work, run the staircase. Rinse and repeat.
If you roll doubles, you do burpees for the total amount in addition to the exercises.

MARY:

ANNOUNCEMENTS:
Escape Haw Ridge

COT:
With my RISE theme one of my anchor verses is: 1 Corinthians 6:19–20
“Do you not know that your bodies are temples of the Holy Spirit… Therefore honor God with your bodies.”
Nobody teleports to the top of the stairs.
You take
one
step
at
a
time.
Same with:
• Discipline
• Sobriety
• Leadership
• Faith
• Marriage
• Fatherhood
You don’t arrive.
You ascend.
And most men don’t fail because of one massive fall.
They drift… one missed step at a time.
This morning we choose intentional steps.
Ask:
Where are you skipping steps?
Where are you waiting for motivation instead of choosing obedience?
What’s one small step you need to take this week?
📖 chatgpt://generic-entity?number=1 6:9
“Let us not grow weary of doing good…”

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.

[juco-rush] Hill Play

February 4, 2026 BackBlasts

AO: juco-rush
Q: Butterknife
PAX: Data, Zippy, Trash Panda (JUCO), Erector, Tooth Fairy, Butterknife
FNGs: None
COUNT: 6
WARMUP: 1.5 mile warm up

THE THANG:
Fartlek style hill repeats: workout 30/60/90 seconds on with equal time recovery.

Cooldown back to campus with one green light sprint.

MARY:

ANNOUNCEMENTS:

COT: