Eliza – Page 2 – F3 Knoxville

Eliza’s Diarrhea Adventure

February 10, 2026 BackBlasts

AO: shamruck
Q: Drano
PAX: Eliza, slappy, Mermaid, Fabio (Joe Hamilton), FixerUpper, @Polly
FNGs: 1 @Polly
COUNT: 7
WARMUP:
No
THE THANG:
Rucking Belmont West
MARY:
No
ANNOUNCEMENTS:
Escape from Haw Ridge is March 27th :muscle:

COT:
I noticed in Israel’s (Jacob’s) life when he was ready to leave Laban he took his wives opinion into consideration. He told them his perspective and listened to theirs. In a time when male leadership was unquestioned and the standard.

Today, male leadership is still necessary, but heavily challenged by our culture. My encouragement to us is to make sure that our leadership is commanded, not demanded. Make sure we receive the role, by our humility and example, rather than take the role by force and aggression.

SEAHAWKS!

February 6, 2026 BackBlasts

AO: shamrock
Q: Stitch
PAX: slappy, Crawlspace, MacGruber, Squatter, Mermaid, Drano, Anchorman, Eliza, Polly, Honeydew
FNGs: None
COUNT: 11
WARMUP:
Run in place
Butt Kickers
High Knees
Jump Rope
Grady Corns
Hallelujahs
Michael Phelps
Hairy Rockettes
SSH

THE THANG:
Mosey to the Football Field for one lap (Fellowship Mosey) around the track
2nd lap with 5 Burpees at each turn on the track (4)
3rd lap with 10 Merkins at each turn (4)
4th lap with 15 Squats at each turn (4)
5th Lap with 20 (2CT) Freddy’s at each turn (4)

Ultimate football at the Baseball field parking lot until time

Seahawks beat Patriots 5-4

COT:
Continuing with the theme of reflecting what you believe. There should be a direct correlation between your Faith and what you Practice / What you believe vs how you behave.

In the short book of Titus, Paul is teaching his coworker about ministry leadership but I think these words can also apply to us today, as it relates to being a follower of Jesus or even a member of F3. Both groups are called to be different from the world around us.

“For an overseer, as God’s steward, must be above reproach. He must not be arrogant or quick-tempered or a drunkard or violent or greedy for gain, but hospitable, a lover of good, self-controlled, upright, holy, and disciplined.”
‭‭Titus‬ ‭1‬:‭7‬-‭8‬ ‭ESV‬‬

He then goes on to talk about teaching sound doctrine, which for us is also the mark of a good leader. Truth grounded in something bigger than us. And, as only truth can be, grounded in God’s word…

“Show yourself in all respects to be a model of good works, and in your teaching show integrity, dignity, and sound speech that cannot be condemned, so that an opponent may be put to shame, having nothing evil to say about us.”
‭‭Titus‬ ‭2‬:‭7‬-‭8‬ ‭ESV‬

As you leave here today, be mindful, curious, thoughtful, compassionate, forgiving. Be a blessing and not a headache today.

Ain’t no title to this

February 4, 2026 BackBlasts

AO: shamrock
Q: Dumpster Dive
PAX: Anchorman, Drano, Eliza, Free Fall, slappy, Lizzy, Mermaid, Polly, Pool Boy, Squatter
FNGs: None
COUNT: 11
WARMUP:
SSH
Cherry :cherries: pickers
Tempo squats
Baby arm circles
Inch worms
Stretch the legs
Arm stretches

THE THANG:
Grab CMU – everything in cadence
Curl to overhead press
Seesaw lunges
CMU around the world
Single leg rows
CMU flutter kicks
Goblet squats
Triceps extension

Run a lap or work up to sprints
MARY:
N/A
ANNOUNCEMENTS:

COT:
I’m reading Matthew. I’m trying to be patient with people. I might need to find a new church. I love you guys – not in a gay way though. Although there’s nothing wrong with that if you’re into that sort of thing. Free Fall says he’s gonna try trans men to see if dating a guy with girl parts is better than dating a girl with girl parts. So we pray for his journey. It’s not totally gay, just sorta gay.

A Chilly Tabata

January 30, 2026 BackBlasts

AO: shamrock
Q: Mermaid
PAX: Squatter, Crawlspace, Stitch, Dumpster Dive, Anchorman, Eliza, Baby Boomer, slappy, Mermaid, MacGruber, Lizzy, FixerUpper
FNGs: None
COUNT: 12
WARMUP:
SSH * 50
Cherry Pickers *3
Baby Arm Circles forward & Backward * 15
THE THANG:
Mosey to Jesus (not a bad thing)
Pair up into 6 groups of two
Timer for 50 seconds, with a 10 second timer to rotate
Exercises at each location were as follows:
Merkins
Squats
Dips
Lunges
Wall Squats
Big Boy Sit ups or Little Baby Crunches
Mosey back to the flag

MARY:
Tempo LBC’s
Pickle Pointers and single leg pointers
ANNOUNCEMENTS:
The Convergence is a go even with a snow forecast, bundle up and drive safely
COT:
I shared a story about an old friend, Blake, of which you can read the article here. It would be nice to have friends like this, so be a good friend.

www.chattanoogan.com/2003/2/19/32776/Blind-Deer-Hunter-Sees-the-Light.aspx

Frozen

January 15, 2026 BackBlasts

AO: shamruck
Q: Drano
PAX: Mermaid, Lizzy, Eliza, Honeydew, Bruno
FNGs: None
COUNT: 6
WARMUP:
We don’t need no stinkin’ warmup

THE THANG:
Ruck through Gulfpark and Belmont West. 3.5 miles

MARY:
Who’s she? This is for men only.

ANNOUNCEMENTS:
Pray for Bruno’s dad, “Dave”. Bruno is down range from Florida. Dave is going to be having a heart procedure.
Pray for Mermaid with many family obligations this weekend.

COT:
I needed a reminder last week that when I lack purpose, I chase pleasure. Every day is a day for me to church purpose, sacrifice, service, and goals, or… I can mindnumbingly chase pleasure and sloth. If I choose the latter, it rarely ends well for me.