Data – Page 2 – F3 Knoxville

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:

CYOA point game

January 5, 2026 BackBlasts

AO: juco
Q: Guardrail
PAX: Butterknife, Mailbox, Windex, Wanderer, Daddy Mack, Man Bun, Data
FNGs: None
COUNT: 8
WARMUP: SSH, reach for the stars , let it handChinook squats back by popular demand, Harry rockets, mountain climbers,

THE THANG: mosi to the guardrail for 20 dips then up to the bleachers for calf raises at the bottom and the top a couple laps. We’re running around the dark side of the building to the pull up bars where I explain the rules then buy-in was to go get one CMU.
Split into teams and everybody earned points by exercises
1 point for CMU a row
2 points for triceps or overhead press
3 points for thrusters or 4 count plank jacks
10 points for running to the base of the stairs and back or a pull up
First team for a thousand points wins and everybody took a lap around the building.

Finish the day with a stoplight race you versus u style remember where you ended running during one green light cycle.

ANNOUNCEMENTS: food log challenge above

COT:

Cain v Able
Able wasn’t able to survive.

Was it the offering it how it was brought? Did God need the meat?

God doesn’t prefer meat to fruit, he made it all and owns it all and call make it again. He can make something better than both. It is in the way and reason for the offering that God preferred the meat.

Comparison, jealousy division leads to self righteousness and sin. Only by grace can we realize our offering is nothing but a symbol of our gratitude, them we get joy!

Galatians 2:16 ESV
[16] yet we know that a person is not justified by works of the law but through faith in Jesus Christ, so we also have believed in Christ Jesus, in order to be justified by faith in Christ and not by works of the law, because by works of the law no one will be justified.

[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

Mario Kart in the GLOOM

December 8, 2025 BackBlasts

AO: juco
Q: Starlink
PAX: Lt. Dan, Bowser, TrailMix, Guardrail, Butterknife, Data, Mailbox, Squeegee, Windex
FNGs: None
COUNT: 10
WARMUP:

15 (4) count SSH
10 (4) count LBAC Forward
10 (4) count LBAC Backwards
10 Merkhans
5 Cherry pickers

THE THANG:

Mosey to the court yard

15 merkhans
15 bbs
20 step up (10 each leg)
15 flutter kicks
15 guardrail dips

RUN 1 LAP AROUND BUILDING

Repeat and add 1 lap every time
When you cross the starting line pick up a power up and ENJOY mix the power up back so others can ENJOY.

Power Ups:

5 BURPEES
30 SEC WALL SIT
30 SEC PLANK
WALKING LUNGES SHORT SIDES
SPRINT LONG SIDES
PICK A BUDDY PICK A PAIN

Mosey Back to flag

MARY:

20 TOE MERKHANS

ANNOUNCEMENTS:

Q calendar / coffateria

COT:

Brothers, as you grind through these freezing sets, remember the night Jesus was born: no heated room, no soft bed—just a rugged manger, biting cold, and a Savior who stepped into the harshness without complaint.

(Luke 2:7) Says:
“She wrapped Him in cloths and placed Him in a manger, because there was no guest room available for them.”

The King of Kings didn’t wait for perfect conditions. He entered the chill, the dark, and the struggle… because that’s exactly where real strength is forged. So when the bar feels heavy and the air burns your lungs, be like men who follow a God humble enough to be born in a barn, tough enough to handle the cold, and strong enough to redeem the world.

As is said so often here at JUCO:
Iron sharpens iron—and this morning, in the freezing parking lot of JUCO, we’re becoming more like Him.
Merry Christmas

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.